Mukati
Kuwedzera - chirongwa kubva kuna Kate Frederick, icho chinosanganisira maitiro akati wandei ehutano: nhanho maekisesaizi, yechinyakare cardio, kudzidziswa kwesimba nezviyereso uye kusimbisa zviitwa neirabha bhendi.
Tsananguro yechirongwa Kusimba uye Kate Frederick
Kate anoparidza chaizvo kuomarara uye nehasha kugwinya, iyo yakagadzirirwa mudzidzi wepamberi. Iko Kusimba kunorarama zvinoenderana nezita rayo: uku Workout kwakanyatso nyanyisa. Kana iwe uchida kupisa mafuta uye sungisa muviri munguva pfupi, chirongwa ichi chinokwanisa kubata neiri basa. Inopa mhando yakasiyanasiyana yemutoro iyo ichakubatsira iwe kutungamira-munzira yekuvandudza miviri yavo.
Nekudaro, iyo Simba iri ine maviri vedernicova:
1. Kudzidziswa kwekutanga. Inoita maminetsi makumi mashanu nemashanu uye ichipa kupenga aerobic kurovedza muviri. Iyo kirasi inoitirwa munhu ane ruzivo, iye novice haangatsigire danho, iro rinoisa Kate Frederick. Kurovedza kwakakamurwa kuita zvikamu zviviri:
- Hafu yekutanga iwe uchave kuita maekisesaizi akasimba nedanho-chikuva. Kakawanda shanduko yemubatanidzwa, kumhanya nekukurumidza, kukatyamara kusvetuka - izvi zvese zvinokubatsira iwe kupisa huwandu hwakawanda hwemakoriori munguva yakatarwa.
- Muhafu yepiri yechirongwa yakakumirira iwe cardio Workout, uko kuverenga hakudiwe. Iyo kirasi yenguva yakavakirwa pamisimboti yeiyo simba ichazokwira kumusoro, yobva yadzikira.
2. Bhonasi kudzidziswa (Bootcamp). Iyi 10-miniti simba chirongwa chekushanda munzvimbo dzine dambudziko. Inosanganisira echinyakare mashandiro ekurovedza muviri ekudziridza mhasuru uye kadiki kadiki kusimudza kurova kwemoyo. Kune maekisesaizi iwe uchazoda dumbbells, yerabha bhendi uye Mat.
Makirasi padanho-chikuva inoshanda kwazvo (kunyanya yemuviri wezasi), saka kana usina hesera inobatsira, inguva yekutenga. Uye apo iwe uchikwanisa kuita iyo yechipiri hafu yevhidhiyorate uko michina yehutano haina kudikanwa. Kurovedza kunonetesa, saka kana uchifanira kuzviita muzvikamu. Tarisa pane hutano hwako uye usazvitutumadza nekunetseka.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Muchirongwa Kate Friedrich chiitiko chepamusoro soro cheeerobic chinokubatsira kupisa mafuta mumuviri wese uye nekukurumidza metabolism yako.
2. Kudzidziswa kweCardio kuri nyore kupatsanurwa kuita zvikamu zviviri: ine nhanho uye isina. Unogona kusarudza zvakanakira hafu yako, kana usiri akagadzirira kuita muawa imwe.
3. Nhanho maekisesaizi inzira inoshanda kwazvo yekubvisa mafuta pamakumbo uye nekuita yakadaro nzvimbo dzine dambudziko seyezvigaro zvemasaga, musana uye zvidya zvemukati.
4. Kudzidziswa kwesimba pfupi kuchasimbisa mhasuru dzako uye nekuwedzera mutoro, uye nguva ipfupi inobvumidza kuzadzikisa chero chirongwa.
5. Kana usina imba yekuverenga, unogona kupedzisa kosi yekusimbisa muviri iyi. Ingoita iyo yechipiri hafu yeaerobic kurovedza muviri Kusimba uko makirasi anoitwa chete kuonda.
nezvayakaipira:
1. Kudzidziswa hakugone kunzi kwakazara. Cardio-mutoro muchirongwa uyu wakanaka chaizvo, asi gumi maminetsi esimba kudzidziswa hakuite sekukwana.
2. Iwe unozoda zvekuwedzera zvekushandisa: dumbbells, nhanho, yakasununguka tepi, kapeti.
3. Kate anopa mutoro wakakomba, unoenderana nemudzidzi wepamberi. Ongorora maonero echinyorwa: Wepamusoro gumi epamba cardio yekudzidzira kwemaminitsi makumi matatu.
Simba rinowirirana nevari kutsvaga chirongwa chakasimba cheaerobic , uye haazvirangariri seanotanga kugwinya. Nezvidzidzo zvenguva dzose naKate Friedrich, iwe uchakurumidza kuwana fomu yakanaka: inopa inoshanda kwazvo kurovedza muviri.
Onawo: Pisa mafuta akawandisa ne kickboxing kubva kuna Kate Frederick.