Mukati
Jackie Warner (17 Nyamavhuvhu 1968) mudzidzisi wehutano, munyori wemabhuku ehupenyu hwakanaka uye iye Musiki weakasimba mapurogiramu ekudzikisa uremu. Akave akakurumbira nekuda kwekuita kwake mune chaiko show Ita kuti zviite paBravo TV. Jackie anogara kuCalifornia, kwaanogara aine jimi uye Spa muBeverly makomo. Mutsamba yake yevatengi inosanganisira vakakurumbira saJulia Roberts naAnne Hathaway.
Jackie Warner aburitsa a 4 DVD chirongwa kuonda uye kupisa mafuta kumba:
- Xtreme Simba Dunhu
- Mazuva makumi matatu ekutanga Kutanga
- Xtreme Timesaver Kudzidziswa
- Xtreme Abs
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
- Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
- Ungasarudza sei kumhanya neshangu: bhuku rakazara
Zvirongwa zvekusimba Jackie Warner
Jackie anoshandisa echinyakare misimboti yekumba simba kudzidziswa kwehuremu hwekurema: iyo yakatenderera nzira uye mnohoobraznye kurovedza nehuremu huremu dumbbells. Zvirongwa zvakakodzerwa padanho repakati, asi vanotanga vanogona kuita aya mashandiro kana iwe ukatora huremu hushoma dumbbell. Nenzira, timu inotora chikamu muzvirongwa Xtreme Xtreme Timesaver Kudzidziswa uye Abs iwe unogona kuona Jeriko, Mammatus iyo inozivikanwa kwatiri seMusiki weakaoma Core De Force.
1. Mazuva makumi matatu ekutanga Kutanga
Muchirongwa ichi, Jackie Warner anopa yakakura-nzira nzira yekudzora uremu - Simba Pyramid Kudzidziswa, iyo yaanoshandisa nevatambi vake venyeredzi. Jackie anoti iyi ndiyo yekukurumidza nzira yekuona shanduko mumuviri wako zvisinei kuti unotanga kuita here kana kuyedza kufambisa gwenga. Iyo yakaoma inosanganisira 2 kudzidziswa kwesimba: Wepamusoro Muviri uye Wezasi Muviri kwemaminitsi makumi maviri nemashanu.
Mune mairi maekisesaizi ekudzidzira iwe unozoita seti yekurovedza pane musimboti wepiramidhi. Jackie anokupa iwe kuti ushande ese mapoka emhasuru, nekuti mhasuru inowedzera metabolism ndiyo inonyanya kupisa mafuta mumuviri. Namatira kuchirongwa ichi kwemazuva makumi matatu kusvika matanhatu kusvika matanhatu pasvondo, uchichinjanisa kurovedza muviri wepamusoro uye wezasi muviri pamwechete.
2. Simba redunhu Kudzidziswa
Chirongwa chakakurumbira kwazvo Jackie Warner chaive chakaomarara Simba redunhu Kudzidziswa. Inosanganisira mashanu emagetsi vhidhiyo yekurovedza munzvimbo dzese dzinonetsa. Sarudza chete vhidhiyo kana kuteedzera ese mashandiro pamwe nemumwe:
- 40 min Yese Muviri Wedunhu (ese ayo kwemaminetsi makumi mana)
- 15 min Yese Muviri Wedunhu (yese yemuviri wese kwemaminetsi gumi nemashanu)
- 15 min Yezasi Muviri Wedunhu (wezasi chikamu chemuviri kwemaminetsi gumi nemashanu)
- 15 min Kumusoro Muviri Wedunhu (wepamusoro muviri kwemaminetsi gumi nemashanu)
- 15 min Abs chete Dunhu (pfupi maminetsi gumi nemashanu)
Iwo makirasi anotarisa pane esimba kurovedza nehuremu huremu, izvo zvinoitwa pasi peeerobic kumhanya yekupisa mafuta uye kuratidza muviri. Jackie Warner anokurudzira kuti iwe uite 3-4 nguva pasvondo kwemaminitsi 30-45.
3. Xtreme Timesaver Kudzidziswa
Xtreme Timesaver inoitwa inoshanda wedunhu kudzidziswa nezviyereso zvemuviri wese zvinokubatsira panguva imwe chete kuonda uye kuita toni mhasuru. Jack Warner anoshandisa kuomarara kusanganisa kwekufamba nema dumbbells kudzidzisa akawanda mhasuru mapoka panguva imwe chete. Kunze kwekuvandudza kunaka kwemuviri, iwe unobata basa re bonnhamba yakakura kwazvo yemhasuru, uye wozozvipisa otomatiki macalorie uye ita rovedzo zvinobudirira.
Uye zvekare, kurovedza muviri uine zviyereso zvine zvakawanda zvekudzokorora kukwidza moyo wako. Iwe unouraya shiri mbiri nedombo rimwe: kushanda pamhasuru dzemuviri uye kuita cardio. Zvekuwedzera kurasikirwa uremu chirongwa ichi chaisanganisira kurovedza muviri. Jackie Warner anopa kuita chirongwa ichi katatu pasvondo, kuti ugone kuwana mutete, wakasimba uye une toni.
4. Xtreme Abs
Xtreme Abs chirongwa icho chinokubatsira iwe kutarisa pamhasuru dzemudumbu uye kumashure, sunga dumbu uye simbisa mhasuru corset. Iyo yakaoma inosanganisira 2 yekudzidzira zvikamu zve 15 maminetsi. Zvese zviitwa zvinoratidzwa mune yakapusa uye yakaoma sarudzo. Kune maekisesaizi iwe unozoda dumbbells asi iwe unogona kuita usipo.
Muchikamu chekutanga iwe uchaita maekisesaizi emakwati munzvimbo yakamira: chidzidzo chakakwana kune avo vasingade kusheedzera muchina paMat. Yechipiri Workout inoitika zvachose pasi uye inosanganisira kurovedza muviri kumusana uye tambo. Jackie Warner anopa kuita chirongwa ichi katatu pavhiki kwemaminitsi makumi matatu kuti abate bata rakasimba.
Kana iwe uchida simba rekudzidziswa uye zvasangana zviitwa zvinosanganisira akati wandei mhasuru mapoka, chirongwa Jackie Warner une chokwadi chekunakidzwa. Zvakare, aya mavhidhiyo akanaka seMuwedzera kune yako cardio kudzidziswa. Semuenzaniso, kana iwe uine Focus T25, Nyika Heat, kana chero imwe, inotungamirwa neeerobic kurovedza muviri, iwe unogona kuwedzera huremu kudzidziswa, kusanganisira yako yekudzidzisa chirongwa chekushandira Jackie Warner.
Onawo:
- Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
- Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
- Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
- Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri