Mukati
Shandura maitiro ako echinyakare kuti ubatanidze mune yako chirongwa chemuviri zvakanyanya nguva yekudzidzira kubva kuna Cindy Whitmarsh. Iyo Ultra Fat Burning Workout chirongwa icho iwe chaunogona kudzikisa uremu uye nekushandura muviri wako kuita unoshamisa chimiro.
Tsananguro yehurongwa Cindy Whitmarsh Iyo Ultra Fat Kupisa Workout
Iyo Ultra Fat Burning Workout ndeye yekupedzisira mafuta-kupisa Workout yemuviri wese iyo ichakubatsira iwe kurasikirwa uremu uye nekukurumidza metabolism. Chirongwa ichi chakavakirwa pachimiro chenguva: iwe uchasimudza moyo wako kusvika padanho repamusoro kupisa makori uye mafuta. Zvinenge zvese kudzidziswa inoitika nhanho huru , ine mapfupi mabhureki pane esimba kurovedza muviri. Chirongwa Cindy Whitmarsh yakasimba kwazvo mutoro, asi nekuda kweizvi iwe unogona kuwana nekukurumidza uye mhando mhedzisiro.
Kuongorororwa kwese kwese kwakakurumbira Workout Cindy Whitmarsh
Kudzidzisa Iyo Ultra Fat Kupisa Workout ine akati wandei zvikamu.
- Dziisa (3 maminetsi). Iko kutanga kudziya-up kurovedza muviri kuchagadzirira muviri wako kumutoro.
- Cardio (6 maminetsi). Kurovedza muviri kweaerobic kuwedzera kusvetuka kwemwoyo, masimba squats.
- pamafudzi (3 maminetsi). Chikamu chipfupi chesimba rekusimbisa kwemafudzi kuitira kuti ugone kubata mweya wako pamberi peanotevera aerobic maminetsi mashanu.
- Cardio (Maminitsi mashanu). Yakawedzera chikamu checardio kuti uwane moyo wako rovera kusvika padanho repamusoro. Iwe wakamirira burpee uye kusvetuka.
- Biceps (2 maminetsi). Simbisa maoko emhasuru nechisarudzo chidiki chezviitwa zvebiceps yako.
- Cardio + simba zviitwa (10 maminetsi). Muchikamu chino che cardio kurovedza muviri kwakabatana pamwe nekurovedza kwemhasuru toni.
- Strength exercises (8 maminetsi). Iwo kudzidziswa kuchapera ne toning kurovedza muviri kusimbisa mhasuru dzemaoko, makumbo uye abs.
- Stretching (4 maminetsi). Mukupedzisira iwe unenge uchitambanudza mhasuru mushure mekurovedza muviri.
Chirongwa chinotora maminetsi makumi mana nemaviri, asi kana kusimba b kuchipindaonyakawanda kwazvo yakawanda yenguva haina musoro. Kwete kukodzera kune vanotanga, iyo Workout yakagadzirirwa yevhareji iri pamusoro. Exercises inoratidzwa mune yakapusa, yepakati uye yakaoma shanduro, saka kana iwe uchida kuti chirongwa chiite nyore.
Kune maekisesaizi iwe unozoda dumbbells, mushonga mabhora, svetuka tambo uye bhora rekurovedza muviri. Nekudaro, mishonga mipira inogona kutsiviwa ne dumbbell kana kunyange chitima isina iyo. Tambo yekusvetuka uye kugwinya bhora hazvisi zvekumanikidza hunhu, mumwe weshamwari Cindy Whitmarsh anokuratidza kurovedza pasina mimwe michina.
Izvo zvakanaka nezvakaipa zvechirongwa naCindy Whitmarsh
zvayakanakira:
1. Uku ndiko kushanda-kunopisa-kupisa muviri kunobatsira kurasikirwa nehuremu, mhanyisa metabolism uye nekuvandudza kutsungirira kwemoyo.
2. Pamusoro peiyo cardio inosanganisirwa muchirongwa chehunhu hwemasimba masimba, saka iwe unozoshandawo kumatambudziko nzvimbo.
3. Kudzidziswa kwenguva, asi kunyangwe munguva dzekudzikama, unoshanda pane mhasuru toni. Iwe haungavhiringidzike kunyangwe sekondi mukati me40-maminetsi chirongwa.
4. Cindy Whitmarsh, pamwe nevabatsiri vavo vanoratidzira akati wandei kugadziridzwa kwezviitwa, saka mutoro unosiyana zvichienderana nekugona kwako.
5. Chirongwa ichi chakanyanya kuwanda plyometric iyo ichakubatsira iwe kushandura chiuno chako uye magaro, bvisa mafuta kubva kunze nekumukati memakumbo.
6. Cindy akanhonga maexercise emhando yepamusoro aine fitball. Nekuda kweizvi iwe unozoshanda mhasuru ine yakanyanya amplitude.
nezvayakaipira:
1. Chirongwa ichi hachikwane danho rekutanga redzidzo, pamwe neavo vanodzivirira yakakwira-yakasimba simba rekuita muviri.
2. Kuvhunduka kuzhinji kwekusvetuka, saka chivakwa hachina kukodzera kune avo vane matambudziko nemabvi, makumbo, majoini, midziyo. Mune ino kesi tinokukurudzira kuti utarise yakaderera maitiro maekisesaizi neTracy mallet.
Wongororo nezvechirongwa ichi, Cindy Whitmarsh:
Simba rekutsva-kupisa mafuta richakubatsira iwe kuzadzisa shanduko yakazara yemuviri wako. Kubata naCindy Whitmarsh, iwe uchabvisa mafuta, sungisa mhasuru uye kurasika uremu nekukurumidza kupfuura nakare kose.
Uyezve verenga: Wepamusoro gumi anozivikanwa YouTube chiteshi pane kusimba pamba muRussia.