Mukati
Precision Toning yakaoma ye Kudzidzira kwemaminetsi gumi neshanu kwenzvimbo dzese dzine dambudziko. Chirongwa ichi chakavakirwa panzira inozivikanwa, Tracy Anderson, uyo akabatsira kuunza chimiro chakanakira huwandu hukuru hwevanhu pasirese.
Tsananguro yechirongwa Tracy Anderson: Precision Toning
Tracy Anderson akawana mukurumbira wakakura nekuda kwenzira yake yakasarudzika yekuvaka yakanaka uye yakatetepa chimiro. Kudzidziswa kwaro kunovakirwa pabasa rakaoma remhasuru diki dzinosimbisa nekusimbisa mhasuru hombe mumuviri wese. Chirongwa Tracy Anderson haina kuita senge echinyakare makosi makosi, ivo vanosiyana mune yekutanga kurovedza muviri uye mhando yerunda. Complex Precision Toning ichakubatsira iwe kugadzira neuts rukiyi, dumbu rakatsetseka, magaro akasimba uye makumbo matete.
Chirongwa ichi chine zvikamu zvipfupi zvekudzidzisa zvina, zvinogara maminetsi gumi neshanu:
- maoko (ruoko): akateedzana emitambo yekudzidzira ine yakawanda yekudzokorora kweako biceps, triceps uye trapezius. Iwe unozoda dumbbells.
- Makumbo (emakumbo): kurovedza muviri kwemhasuru dzemakumbo dzinomhanya kubva pachigaro kukwidziridza chinzvimbo chemuviri. Iwe uchazoda chigaro chakatsiga.
- garo (chigaro): maekisesaizi akaitwa paMat ane zviyero zvemakumbo. Kana iwe usina zviyereso, unogona kuzviita pasina ivo.
- Abs (dumbu): Tracy yakaburitsa mizhinji yechiito chisina kujairika paMat pamusoro nepazasi pemuchina. Zvimwe zvekushandisa zvaunoda.
Tracy Anderson anorayira kutora dumbbells kubva pa1 kg kusvika pa2.5 kg zvichienderana nehunyanzvi hwako hwepanyama. Iwe unogona kuita zviitwa zvese zvina zvakateedzana, uye unogona kushanda kwemaminetsi gumi nemashanu pazuva munzvimbo zhinji dzine matambudziko. Sezvo makirasi achiitwa muvasikanagogames kumhanya, unogona kurasikirwa nehuremu kunyangwe pasina zvimwe zvirongwa zveaerobic. Asi kana iwe uchida kuwedzera kushanda kwekudzidzira, tarisa rakakura cardio yakaoma kubva kuna Tracy Anderson. Unogona kuisanganisa neiyo Precision Toning.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kudzidziswa kwakagadzirirwa nzvimbo dzinonetsa vakadzi: maoko, zvidya, magaro nedumbu. Iwe unoita maumbirwo muviri wako uine toni uye wakanaka.
2. Chirongwa Tracy Anderson anobatsira kunzvenga zororo rakawandisa pamuviri, izvo zvainetsa vazhinji vevasikana. Iyo yakaoma, kurovedza kwake kwakagadzirirwa kuumba muviri usina kusimba uye wakasununguka.
3. Workout panhengo yega yega yemuviri inongotora chete maminetsi gumi nemashanu. Unogona kudzidzisa chiitiko chimwe chete, kana kusanganisa akati wandei kumatambudziko akasiyana nzvimbo.
4. Tracy anoshandisa yakawanda yekutanga uye inonakidza kurovedza iyo ichakubatsira iwe kushandisa yakanyanya kuwanda tsandanyama mukati mekirasi.
5. Yese kudzidziswa Precision Toning kupfuura nenzira ine simba: kurova kwemwoyo wako kucharamba kuri munzvimbo yegyrosigma. Zvinoreva kuti iwe uchapisa macalorie uye kurasikirwa nehuremu.
Maitiro Tracy Anderson kune vanotanga
nezvayakaipira:
1. Kuti unyatsoita basa, unozoda huremu hwemakumbo (muchikamu chemagaro).
2. Workout haina kukodzera kune vanotanga. Kana iwe uchangotanga kuita kugwinya, tinokukurudzira kuti uverenge:
Mhinduro pachirongwa Nemazvo Toning kubva kuna Tracy Anderson:
Kubudirira kwenzira iyo Tracy Anderson yakasangana nemamiriyoni evanhu. Kutanga kuita mune yake ipfupi kudzidziswa Precision Toning uye kuvaka muviri wako wakakwana. Uyezve verenga: Wepamusoro gumi simba rekudzidziswa kumba kwemaminitsi makumi matatu.