Mukati
"Hapana matambudziko enzvimbo (Hapasisina Nzvimbo Dzinonetsa)" chirongwa chakakurumbira kubva kumudzidzisi weAmerica Jillian Michaels. Kurovedza kunoitwa nediki diki uye nekumhanya-mhanya, asi haufanire kutarisira kufamba nyore. Gadzirira kushanda mhasuru dzese dzemuviri wako uye kugadzira chimiro chakanakisa.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
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- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
- Wepamusoro makumi maviri emitambo yekudzidzira kugadzirisa mamiriro uye kururamisa kumashure
- Ungasarudza sei kumhanya neshangu: bhuku rakazara
- Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
Nezve kurovedza muviri, "Hapana nzvimbo dzine dambudziko"
Gillian anoti ne "Hapana dambudziko nzvimbo" iwe unozogona kubvisa mafuta emudumbu, sungisa mhasuru dzakasununguka, kunatsiridza chimiro chemakumbo uye magaro. Zvakaoma nazvo hazvibvumirani, nekuti chirongwa chakazara kudaro chinobatsira kubvisa nzvimbo dzese dzedambudziko.
"Hapana nzvimbo dzinonetsa" haisanganisi kurovedza muviri uye kusvetuka, saka chirongwa ichi chakakurumbira kune avo vasingade kuita kurovedzwa kwecardio. Chirongwa ichi chine zvikamu zvinomwe, izvo, pamwe naGillian nechikwata chake urikushanda dzimwe mhasuru dzemuviri. Chikamu chega chega chinotora maminetsi matanhatu uye chinosanganisira zviitwa zvishanu, zvinoitwa mumativi maviri. Uku kudzidziswa kwedunhu hakuzosiya rako rakawandisa huremu chero mukana.
Gillian akagadzira chirongwa chine hunyanzvi: iyo mizhinji yekurovedza muviri inosanganisira mhasuru dzinoverengeka panguva imwe chete. Semuenzaniso, pakutanga kwekirasi iwe unozofanirwa kuita kurwisa kumashure uine kuberekana ruoko uri pano, nekuti ingo tora mutoro wepamberi chikamu chehudyu nebendekete rechinhu. Nekuda kweizvi, iwe haungosimbise mhasuru chete, asiwo kupisa mamwe macalorie.
Zvekurovedza muviri zvinoda dumbbells inorema kubva pa1 kg kusvika pa3 kg zvichienderana nezinga rako rekudzidzira. "Hapana nzvimbo dzine dambudziko" inosanganisira yakawanda yekurovedza muviri paruoko uye pamafudzi dhizaini, saka nehuremu hwakawanda hwekuita hunenge hwakaoma. Chaizvoizvo, kumhanyisa chirongwa, tanga nezviyereso 1.5-2 kg mumavhiki mashoma huremo hunogona kuwedzerwa zvishoma nezvishoma.
Matipi ekudzidzira "Hapana dambudziko nzvimbo":
- Chirongwa hachina kugadzirirwa vatambi vechokwadi mumutambo. Kana iwe uchida kutanga kudzikira uremu, asi usati wagadzirira kudzidziswa "Hapasisina Matambudziko Nzvimbo", tinokurudzira kuti iwe uone mashandiro Jillian Michaels kune vanotanga.
- Hapana chikonzero chekushushikana kuti muviri wako unozo "pombwa". Iine huremu hwe1.5-3 kg inogona kuva yakawanda kugadzira nzvimbo yemuviri, asi kwete kumushandisa iye.
- Iyo "Hapana nzvimbo dzinonetsa" inogona kuchinjaniswa nekumwe kurovedzwa naJillian, uye zvirinani kana iri chiitiko cheaerobic, senge mavhidhiyo eiyo cardio anoshanda kubva kuPopsugar.
- Kana iwe uchiona zvichinetsa kumira pabasa rese zvakakwana, edza kumwe kurovedza kunoitwa pasina kuyerwa kana kupfupisa nguva.
- Chenjera kuitiswa kwakakodzera kwemaekisesaizi, kurovedza muviri kunogona kutyisa kwazvo.
Ungasarudza sei DUMBBELLS: matipi uye mitengo
Inosanganisira Workout "Hapana nzvimbo dzine dambudziko"
zvayakanakira:
- Munguva yechirongwa unoshanda mhasuru dzemapfudzi, chipfuva, maoko, dumbu, makumbo uye magaro. Mushure mekujaira kujairira muviri wako unowedzera kuvezwa uye kuvezwa.
- Kurovedza kunoitwa pakumhanya kwakaderera, saka kwakaringana kune avo vasingasvetuke kana cardio.
- "Hapana nzvimbo dzine dambudziko" zvichibva pane chirevo: huwandu hukuru hwekudzokorora hune huremu hushoma. Izvi hazvingobatsire chete kupisa zvakawandisa mafuta, asiwo kumhanyisa metabolism yako.
- Jillian anoshandisa musanganiswa wekurovedza muviri uyo unosanganisira huwandu hwemasumbu. Maitiro aya anotibvumidza kuti tidzidzise zvinobudirira.
nezvayakaipira:
- Iyo yakaoma haina kukodzera kune vanotanga mukusimba.
- Muchirongwa hapana kurovedza muviri, saka unofanirwa kuwana kurovedza muviri padivi. Semuenzaniso, tarisa cardio Workout naJillian Michaels
Ungasarudza sei RUG: matipi uye mitengo
Ongororo pane "Hapana dambudziko nzvimbo":
Onawo:
- Wepamusoro makumi maviri ekurovedza muviri kwemhasuru toni nema dumbbells naHeather Robertson
- Kudzidziswa paChloe ting: 6 yakasimba HIIT kudzidziswa