KettleWorX: 8-vhiki yakazara chirongwa chine uremu huzere muviri

KettleWorX ndeyekurovedza muviri ine zviyereso kubva kuAmerica nyanzvi yemitambo yemitambo Alex Isaly. Izvi ndizvo zvakanyanya chirongwa chinozivikanwa chekusimudza uremu kumbaiyo yakagadzirirwa kudzikira uremu, mhasuru toni, kusimbisa iyo tsandanyama corset uye kubvisa nzvimbo dzedambudziko mumuviri wese.

Tsananguro yechirongwa KettleWorX Alex Isaly

Musiki wechirongwa KettleWorX ndeimwe yeakakurumbira uye akatsvaga-mushure mahunyanzvi ekugwinya kweAmerica Isaly Alex (Alex Isaly). Ane makore makumi maviri ezviitiko zvemitambo, kusanganisira semumhanyi wehunyanzvi, anovandudza wekunze kugwinya uye nyanzvi yezvokudya. Uye zvakare, Alex murairidzi akasimbiswa mumunda wekettlebell Athletiki, uye inhengo yeInternational Federation ye kettlebell mutambo. Paakaundi yake pane akati wandei ezvinyorwa mumagazini makuru emitambo epasirese: Hutano hweVarume, SHAPE Magazini, Kusimba kweVarume, OXYGEN Magazini, American Fitness, nezvimwe.

Tambo yekusvetuka: zvakanakira nezvayakaipira, kurovedza muviri, zvirongwa zvedzidzo.

Kudzidzira KettleWorX 8 Svondo Rapid Evolution yakakurumidza kuwana vateereri vekunze. Iyi purogiramu inoratidzirwa neanoshanda, mhedzisiro mhedzisiro uye seti yehunhu hwehunhu hune huremu. Mudzidzisi anokupa iwe matatu mapoka emakirasi: cardio Workout, simba rekudzidzisa mhasuru toni uye kurovedza kwemhasuru corset. Iyi nzira yakazara ichabatsira kupisa mafuta, kunatsiridza mhando yemuviri, kukudziridza moyo kutsungirira uye kusimbisa mhasuru.

Chirongwa ichi chinosanganisira zvidzikisira zvekare zvaungave wakasangana nazvo mune kumwe kudzidziswa, asi kuburikidza nekushandisa zviyero nyama dzako dzinozonzwa mutoro mutsva. Alex Isaly anopa zano kuti ushandise huremu hwakaenzana 2-9 kg (chakakosha huremu zviri nani kuona zvichibva pane kugona kwako panyama), Uye zvinokurudzirwa kuva nezviyero zvakawandisa zvezviitwa zvakasiyana. Iwe unogona kushandisa dumbbell pachinzvimbo che kettlebell, asi izvi zvinoshandura mutoro, saka kana iwe uine zvihure - zvirinani kubatana navo.

Chirongwa KettleWorX

Iyo yakaoma yakagadzirirwa masere masere kuti uite iwe uchave wakagadzirira kuronga kudzidziswa. Basic purogiramu inosanganisira makirasi chete 3 nguva pasvondo kwemaminetsi makumi maviri nemashanu. Izvi zvinosiyanisa chirongwa ichi kubva kumamwe makosi ekugwinya, kunyanya nekuti varairidzi vakapa kudzidzisa ka5-6 kavhiki. Asi kana iwe uchida chati yakaoma yakaoma kuita izvi zvakare zvinokwanisika: mukarenda akawedzera vhidhiyo pfupi yenzvimbo dzedambudziko, dzinogona kusimudzira mutoro.

Purogiramu KettleWorX inoumbwa nezvikamu zvinoverengeka zvinofambira mberi. Chikamu chega chega chinotora mavhiki maviri uye chinosanganisira seti chaiyo yekurovedza muviri:

  • Uyai Neshungu (Kurwisa Strike, Ignite Cardio, Core, Dombo)
  • Uya Nesimba (Kuramba Kuvhiya, Burst Cardio, Sculpt Core)
  • Uyai Nesimba (Kuramba Rip Moto Cardio, Core, Simba)
  • Uyai neKutarisa (Slam Resistance, Cardio Blaze, Core Chisel)

Sezvaunoziva, nechikamu chimwe nechimwe chitsva mutoro unowedzera uyezve iwe uchakura uye kufambira mberi kwevhiki dzese sere.

Saka, chirongwa KettleWorX zvaisanganisira 12 huru uye 9 yekuwedzera kudzidziswa. Makirasi ese anoitwa aine huremu, mimwe michina haidiwe. Kana iwe uchizoita pakarenda huru katatu pavhiki kwemaminitsi makumi maviri nemashanu, ingo tevera iwo makoramu akanyorwa Basic. Kana iwe uchida kutora kurovedzwa imwe nguva shoma, tarisa zvakare iwo makoramu Yakakwirisa.

Basa guru inotora maminetsi makumi maviri neshanu, kusanganisira kudziya-uye hitch:

  • Series Kuramba (Kuramba Kurwisa, Kuramba Kuramba, Rip Kuramba, Kuramba Slam). Uku kudzidziswa uremu kunobatsira iwe kuzadzisa mhasuru toni uye nekuvandudza kuvezwa kwemuviri. Iwe unenge uchinge uchishanda panguva imwe chete pamapoka akati wandei etsandanyama ayo asingangomise chete muviri uye kupisa akanyanya macalorie.
  • Nhevedzano Cardio (Cardio Ignite, Burst Cardio, Cardio Moto Cardio Blaze). Aya maekisesaizi epamoyo achakubatsira iwe kumhanyisa metabolism uye kupisa mafuta nematanho epakati uye musanganiswa weaerobic, simba uye plyometric Exercises.
  • Makore akateedzana (Core Dombo, Core Sculpt, Core Simba, Core Chisel). Aya maekisesaizi emakwati anosanganisira anoshanda anoshanda anozokubatsira kusimbisa mhasuru yemudumbu, shanda chiuno chako uye kusimbisa mhasuru corset.

Kuwedzera kudzidziswa ichagara maminetsi gumi uye ichabatsira kuwedzera kushanda kwemakirasi:

  • Super Charge Yakakwira Muviri (Kupisa, Kucheka, Kupaza). Workout yemuviri wepamusoro: mapendekete, maoko, chifuva.
  • Super Charge Core (Kupisa, Kucheka, Kupaza). Kudzidziswa kweiyo crust: mudumbu, musana.
  • Super Charge Lower Muviri (Kupisa, Kucheka, Kupaza). Workout yemuviri wezasi: chiuno, magaro, makumbo.

Ita kuti zviite KettleWorX zvakakodzera yevhareji uye pamusoro pevhareji nhanho yehutano, asi kana iwe ukatora huremu hukuru hukuru, ipapo mutoro wepamberi ungaratidzika kunge wakakodzera. Vatangi chirongwa ichi chekumhanya hachikurudzirwe kunyangwe ichiwanikwa. Zvakadaro, huremu handiyo yakanyatsoita giya kune avo vari kungotanga kurovedza muviri.

KettleWorX Kuongorora | 8WEEK Kukurumidza Kuchinja

KettleWorX 8 Svondo Rapid Evolution Yakagadziriswa Set

Mushure mekubudirira kwepasirese kwechirongwa KettleWorX Alex Isaly akaburitsa imwe nhanho yepamusoro Avdanced Set. Iyo nyowani yakaoma inovimbisa kuve zvakanyanyisa, inotonyanya uye inoshanda zvakanyanya. Wepasirose anozivikanwa kettlebell mutambo wezvemitambo Alex Isaly anokufambisa iwe kuburikidza neyakajairika uye yakasarudzika Workout iyo yakagadzirirwa kwevhiki sere. Iwe uchaita katatu pavhiki kungoita maminetsi makumi maviri nemakumi matatu pazuva, uye zvinokutendera kuti uchinje muviri wako mumwedzi miviri.

Chirongwa chiri nani kutanga mushure mekutanga kwekuoma, asi unogona kutanga kubva pakutanga, kana uine chokwadi chekuti uchakwanisa kuchengetedza yakapihwa nhanho yebasa. Iyo yakaoma inokodzera yepamusoro mudzidzi asi, chokwadika, iyo nhanho iwe yaunogona kuzvigadzirira ivo pachavo, kana iwe ukatora huremu hukuru kana hushoma huremu. Zvichienzaniswa nechikamu chekutanga chevarairidzi chakasanganisirwa mumakirasi maitiro akaomesesa uye kuwedzera kumhanya kwekudzidzira uko kuchakubatsira iwe kupisa makoriki mazhinji mumaminitsi makumi maviri.

Ingori chirongwa chitsva KettleWorX Yepamberi Seta yaisanganisira 3 nhevedzano yezvikamu zvekudzidzisa zvakafanana neyakatanga kuomarara (makirasi ekupedzisira ~ 25 maminetsi):

Iwo echimisheni makirasi akafanana, chete iro danho rekudzidzira rinove rakakwira. Karenda yakagadzirira yakagadzirirwa vhiki masere. Kana iwe uchizoita pakarenda huru katatu pavhiki kwemaminitsi makumi maviri nemashanu, ingo tevera iwo makoramu akanyorwa enderera. Kana iwe uchida kutora kurovedzwa imwe nguva shoma, tarisa zvakare iwo makoramu Yakakwirisa. Supercharged vhidhiyo yakatorwa kubva kune yekutanga yakaoma.

KettleWorX zvimwe chirongwa chinonyanya kufarirwa chine zviyereso pamusika imba yemitambo. Nekudaro, vazhinji vedu vanofarira kugwinya vanogunun'una nezve chakapedzwa chigadzirwa, kwete kuchichiwana chakanyanya kushanda uye chaicho chakasarudzika. Zvakangodaro, iyo yakasanganiswa musanganiswa weaerobic uye uremu kudzidziswa ndiyo inokurumidza uye yepamusoro nzira yekubvisa yakawandisa huremu.

Onawo: Platform BOSU: chii icho, zvayakanakira nezvayakaipira, iwo akanyanya kurovedza neBosu.

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