ICE: chirongwa chakazara cheepakati-chikamu kudzidziswa kubva kuna Kate Frederick

Kana iwe uchitsvaga yakakwira mhando yepamusoro chirongwa chakakodzera kune dzakasiyana siyana dzevadzidzi saka tinokupa iwe akateedzana ezvidzidzo kubva kuna Kate Frederick. Chirongwa ICE Kugadziridza Pakati kana Zvakanyanya zvakagadzirirwa kuitiswa kwepakati nhanho. Uchakwanisa kudzikisa huremu, kusimbisa mhasuru, shanda muviri wese pamba.

Purogiramu yekutarisa ICE kubva kuna Kate Frederick

ICE yakasarudzika yakaoma, chinguva, aerobic uye simba rekudzidzisa iro rine chokwadi chekukwezva iwe neakasiyana uye kugona. Kate Friedrich anopa 19 mavhidhiyo yenguva dzakasiyana kusimbisa mapoka ese emhasuru, kupisa mafuta, kumhanyisa metabolism uye nekuvandudza muviri. Zvinoenderana nezvakawanda zvikumbiro zvevateveri Kate akagadzira chirongwa chinokodzera vazhinji vevashandi, kwete chete epamberi matanho ekudzidzira. Iyo yakaoma yakasanganisira ipfupi vhidhiyo iyo ichakubatsira iwe kuti uwedzere kusimba kwekudzidzira.

Chikamu chechirongwa cheICCE chinosanganisira:

• 7 yekutanga kudzidziswa kwemaminitsi makumi mana-40;
• 5 simba rinokurumidza kudzidziswa kwemapoka emasumbu emuviri wepamusoro (Muswe Kupera);
• 5 mapfupi cardio anoshanda ekuwedzera mafuta-kupisa (Blizzard Blast);
• 2 pfupi kurovedza (Icy Core).

Chikamu chehurongwa - Pakati (pakati), asi izvo zvidzidzo zviripo pasi rose. Kana iwe ukatora dumbbell inorema uye wedzera kune yakakosha yekudzidzisa vhidhiyo Blizzard Blast, uye epamberi mazinga ekudzidzira senge. Kana ukasarudza chirongwa chechidzidzo chevatangi vekutanga, uye vanotangisa vanokwanisa kurarama neyakaoma. Kusiyana nemamwe mapurogiramu Kate Friedrich, mune dzino nhevedzano hauzodi rondedzero yekuverenga. Inonyanya kushandiswa dumbbells, dzimwe nguva nhanho-kumusoro uye fitball, maviri vhidhiyo elastic band.

Zvakanakira chirongwa cheICE:

• Inopa 19 akasiyana maekisesaizi emuviri wese
• Kate Friedrich akaita rakanakisa mubatanidzwa cardio uye simba mitoro
• Iyo yakaoma ichakubatsira iwe kupisa mafuta uye kusimbisa mhasuru, uye nekuvandudza kunaka kwemuviri
• Iwe unogona kusanganisa akareba uye mapfupi mavhidhiyo kuti vagadzire avo akakwana makirasi
• Nekuda kwechirongwa chekudzidzisa akasiyana haisi nguva yekufinhwa
• Kusiyana nezvimwe zvirongwa Kate Friedrich, iwe unozoda maturusi akasiyana siyana. Kunyanya dumbbells, mune yakasarudzika vhidhiyo - nhanho-kumusoro chikuva.

Kate Friedrich ari kupa dzakasiyana siyana makarenda kwevhiki ina: yeiyo yekupinda nhanho (Chikamu Chekutanga), pakati pepakati (Chikamu chechipiri) uye yemhando yepamusoro (Chikamu chechitatu). Iwo mazinga anosiyana muhurefu hwemakirasi ezuva nezuva. Iwe unogona kusarudza imwe yeiyi matatu mavhezheni ekarenda zvinoenderana nedanho rako rekugadzirira, uye unogona kuenda mavhiki gumi nemaviri, zvishoma nezvishoma uchiwedzera kugwinya kwavo.

Padanho rekutanga iwe unongoita ekudzidzira ekutanga uye kuita ka5 pavhiki kwemaminitsi 40-45. Mune wechipiri uye wechitatu nhanho yakawedzera pfupi bhonasi yekurovedza muviri uye kuwanda kwemakirasi kwakawedzera kusvika katanhatu pavhiki. Pamusoro pechirongwa cheICCE zvakare ine akati wandei emakasanganiswa emamwe makarenda nemamwe akateedzana ekurovedzera Kate Frederick

Iko kuumbwa kweiyo ICE yekudzidzisa Series

Nekudaro, muchirongwa Iyo ICE Series inosanganisira 19 kurovedza, kusanganisira 7 mikuru vhidhiyo refu kwemaminetsi makumi mana nemakumi mana nemashanu uye gumi nemaviri mavhidhiyo mafupi kwemaminitsi 40-45.

Basic maitiro:

• Metabolic muunganidzwa muviri (45 maminetsi). Simba kudzidzisa kwetsandanyama dzemuviri wese, izvo zvinosanganisira zvasangana zviitwa nemutoro pamapoka akati wandei etsandanyama. Kurovedza kune simba, saka iwe zvakare uchave wakasimba kupisa makori. Zvishandiso: dumbbells.

• Chiseled Upper muviri (40 maminetsi). Exercise kune mhasuru dzepamusoro muviri: maoko, mapendekete, chifuva, musana, abs. Chaizvoizvo Kate anopa ega ega kurovedza muviri, chikamu chechipiri chechidzidzo chinoitika paMat. Zvishandiso: dumbbells.

• Chiseled Pasi muviri Nokufema (45 min). Nguva yekudzidziswa yemuviri wezasi, iyo inosanganisira cardio uye simba zviitwa zvechiuno nemagaro. Zvishandiso: dumbbells.

• bhuti Camp redunhu (45 maminetsi). Nguva yekudzidzira ine nhanho-chikuva, iyo inoumbwa nematanhatu matanhatu. Kutenderera kwega kwega kunosanganisira kurovedza muviri kwemuviri wezasi kuenda kumusoro, kune bark uye cardio kurovedza muviri. Exercises yekupedzisira kweminiti imwe. Zvishandiso: nhanho chikuva, dumbbells.

• Dombo 'm Sock 'm Kickboxing (Maminitsi makumi mana nemashanu): yakasimba cardio Workout yakavakirwa plyometric kurovedza uye kurovedza kwe kickboxing. Zvakanaka gadzirira kudikitira! Zvishandiso: hazvidiwe.

• Low Impact Sweat (45 maminetsi kukwira) 's low impact cardio Workout kupisa mafuta uye toni mhasuru. Chirongwa ichi chine zvikamu zviviri. Muchikamu chekutanga chekurovedza muviri iwe unongoda maumbumburu, muchikamu chechipiri iwe unofanirwa kutarisira kurovedza nedanho-chikuva. Zvishandiso: nhanho chikuva (muhafu yechipiri), mwenje dumbbells.

• To The Zvokudya: Makumbo & Kubwinya (Maminitsi makumi mana nemashanu): kurovedza muviri kwakadzika kwechiuno nemagaro pasi, izvo zvinosanganisira kurovedza muviri pasi ne fitball uye elastic band. Yakanakira vanhu vane dambudziko mabvi. Zvishandiso: bhora rekurovedza muviri, rakasununguka bhendi.

Ipfupi kurovedzwa kwemhasuru (Muscle Meltdown)

Ipfupi kurovedza kwemapoka ega ega emhasuru emuviri wepamusoro: biceps, triceps, mapfudzi, chifuva, musana. Chirongwa chiri seinotevera: iwe unowana maekisesaizi mashanu anodzokororwa mumatatu matatu. Chiitwa chega chega chinoitirwa kudzokorora gumi nembiri, kuti ugone kuwana yepakati kana hombe huremu dumbbells (5-3 kg). Iwe unozotarisa pane toning nekusimbisa yako mhasuru.

• Biceps (15 maminetsi). Inosanganisira zvinotevera simba zviitwa zvebiceps: Yakamira Curl, Yakamira Nyundo Curl, Muparidzi Curl, Tenderedza Nyundo Curl, Yekusungwa Curl. Zvishandiso: dumbbells, fitball.

• Triceps (13 maminetsi). Inosanganisira zviitwa zvemasimba zveiyo triceps: Kumusoro Tricep Kuwedzeredzwa, Kickbacks, Dips, Kunyepa Tricep Kuwedzeredza, Vhara Grip Press. Zvishandiso: dumbbells, nhanho chikuva / bhenji.

• pamafudzi (15 maminetsi). Inosanganisira anotevera esimba kurovedza pamafudzi: Kumusoro Press, Yakatwasuka Row, Yakamira Padivi Yekumashure Simudza, Pamberi Simudza, Kumashure Delt paBhora. Zvishandiso: dumbbells, fitball.

• bhokisi (15 maminetsi). Inosanganisira anotevera masimba esimba epectoral mhasuru: Teerera Push-ups, Flat Bench Press, Flat Bench Fly, Regedza Bhenji Press, Teerera Bhenji Fly. Zvishandiso: dumbbells, nhanho chikuva / bhenji.

• shure (Maminitsi makumi maviri). Inosanganisira zvinotevera simba zviitwa zvemashure: Imwe Ruoko Row, Pullover, Imwe Ruoko Rupamhi Wese, Imwe Ruoko Pullover, Deadlift. Zvishandiso: dumbbells, nhanho chikuva / bhenji.

Ipfupi cardio Workout (Blizzard Blast)

Aya mashandiro ekuputika kuwedzera kukuru kuzvirongwa zvikuru zvinokubatsira iwe kuwedzera kugona kwekudzidzira uye kuvaunza padanho repamusoro. Kudzidzira kwakanyanya, ivo vanokurumidza kusimudza yako yemoyo uye nekukurumidza kurasikirwa kwemafuta. Unogona kuvamhanyisa ivo pachavo mumazuva kana iwe uine shoma nguva yehutano. Ingo usakanganwa kuita inodziya-up uye sunga zvakasiyana.

• Metabolic muunganidzwa muviri (12 maminetsi). Inosanganisira gumi kurovedza muviri wese: cardio, chikamu chepamusoro, chikamu chepasi, KOR. Zvishandiso: dumbbells, nhanho chikuva.

• Chiseled Yepazasi Muviri Blast (17 maminetsi). Inosanganisira gumi nembiri uremu uye plyometric kurovedza zvidya nemagaro. Zvishandiso: dumbbells.

• bhuti Camp redunhu (12 maminetsi). Inosanganisira zvisikwa zvisere uye cardio ine dumbbells uye nhanho platfomr inoshanda akati wandei mhasuru mapoka. Zvishandiso: dumbbells, nhanho chikuva.

• Dombo 'm Sock 'm Kickboxing (14 maminetsi). Inosanganisira seti yezvisote kubva ku kickboxing uye plyometric. Zvishandiso: hazvidiwe.

• Yakadzika Impact Sweat (12 maminetsi). Inosanganisira 7 kurovedza nedanho-chikuva, kusanganisira kwakanyanya kusvetuka kurovedza. Zvishandiso: nhanho chikuva.

Ipfupi kushanda (Icy Core)

Aya mabudiro anoshanda kwazvo eiyo crust, iwe unogona Kuwedzera chero chidzidzo, kuti usimbise zvakanyanya kurovera mutoro pane wekudhinda. Kunyangwe iyo tsandanyama sisitimu inobatanidzwa mune ingangoita zvese zviitwa uye inoputirwa pasina rimwe basa rakaomarara, kuwedzerwa kudzidziswa kwekori hakutomborwadzi.

• ve nechando Core 1 (10 maminetsi). Inosanganisira maekisesaizi gumi nepfumbamwe padhinda rekudhinda nema dumbbells.

• ve nechando Core 2 (13 maminetsi). Inosanganisira gumi kurovedza pasi pevhu muchina ne dumbbells uye elastic band.

ICE - ndicho chiratidzo chekudzidzisa kubva kuna Kate Frederick. Chirongwa ichi chinosanganisira akasiyana Cardio uye simba kudzidziswa izvo zvinobatsira iwe kupomba tsandanyama uye kupisa mafuta. Iyo yakaoma inoshanda kwazvo uye inowanikwa kune vese munhu wese. Edza!

Onawo: Fit Split: new split program kubva kuna Kate Frederick.