Mukati
Kune avo vanoda kubvisa mafuta akawandisa pamakumbo, sungisa magaro uye kukanganwa nezve cellulite , iwe unofanirwa kutarisisa kuirovedzwa Jillian Michaels - Killer Buns uye Zvidya ("Muurayi wemafuta pazvidya nemagaro"). Ronga iye mukurumbira wekuAmerican murairidzi anotungamira yako yepasi muchimiro uye anoita kuti makumbo ako ave akanaka uye mutete.
Sezvinova pachena kubva kumusoro, iyo kosi inotarisa pakukwana kwechiuno chako nemagaro. Jillian Michaels akabatanidza zviitwa zvese zvinoshanda zvemuviri wepazasi, saka usatarisira kufamba nyore. Mumaminitsi makumi mana, panguva iyo inogara kwechikamu, iwe unonzwa kushushikana mumhasuru yega yemuviri wako. Plyometric uye simba zviitwa pamwe neerobic mutoro zvinokupa iwe nekukurumidza uye mhando mhedzisiro.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
- Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
- Wepamusoro 20видео cardio yekudzidzira kwehuremu kubva kuPopsugar
- Wepamusoro makumi maviri akanakisa emadzimai anomhanyisa shangu dzekumhanya kwakachengeteka
- Zvese nezve Push-UPS: maficha + sarudzo pushups
- Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
- Wepamusoro makumi maviri emitambo yekuvandudza mamiriro (mapikicha)
- Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze
Pamusoro pechirongwa Killer Buns uye Zvidya
Iyo kosi inopa kudzidziswa kwematanho matatu ekuoma. Kutanga neyekutanga uye nekukura kwemuviri wako enda padanho repiri, uyezve rechitatu. Gillian haatombo kupa mutoro wakasimba kubva pakutanga, saka danho rekutanga rinotsungirira. Asi pane wechipiri newechitatu gadzirira kupa zvese zvizere. Chirongwa ichi chinosanganisira dzakasiyana-siyana shanduko dzemapapu, squats, kusvetuka uye kurovedza muviri, saka mutoro uri pamakumbo wakakomba. Tora yega yega nhanho yemazuva 8-10, pamwe kusanganisa mhedzisiro yekudzidzira.
Ini ndinofanira kumhanyisa kangani chirongwa Killer Buns uye Zvidya? Jillian Michaels haapi zano chairo pamusoro penyaya iyi, asi zviri nani kuita ka5-6 kanokwana pasvondo. Zvakanakisa, chinja iyo "Muurayi wemafuta pazvidya nemagaro" nemamwe mapurogiramu eAmerican murairidzi. Kutanga, zvinowedzera zvakaenzana kugovera mutoro pamuviri wese. Chechipiri, mhasuru dzakakura dzemakumbo dzinoda kuzorora, saka kuchinjaniswa pakati pezvirongwa kungave kwakakodzera kwazvo.
Zvakare, ndapota cherekedza kuti chirongwa chakanangisa pachikamu chezasi chete chemuviri wako. Abs, maoko, kumashure anenge asingashande. Kuti udzivise kusaenzana, chirongwa ichi chinogona kusanganiswa, semuenzaniso, "Flat mudumbu mumavhiki matanhatu". Kana iwe unogona kuwedzera maekisesaizi eerobic kune akanyanya mafuta kupisa uye kuwedzera metabolism. Semuenzaniso, tarisa pane yedu sarudzo yezviitwa: Wepamusoro makumi matatu akanakisa emadhioio ekudzidzira kune ese matanho.
Zvekuita Workout iwe unozoda dumbbells, huremu zvichienderana nehutano hwako kubva pa1 kusvika pa4 kg. iwe unogona zvakare kutenga zviyero zvemakumbo, izvo zvinowedzera kuwedzera makambani ekugadzira.
Ungasarudza sei DUMBBELLS: matipi uye mitengo
Zvayakanakira Kuuraya Buns uye Zvidya:
- Mapurogiramu ese ekurovedza muviri anotungamirwa kumakumbo nemagaro, saka kudzidziswa kunobatsira kune avo kune ino nharaunda inonetsa.
- Iko kusanganiswa kwesimba uye maekisesaizi eerobic kunobatsira kuwana zvakanakisa maitiro uye kubvisa mafuta muchikamu chezasi chemuviri wako.
- Killer Buns uye Zvidya chirongwa, icho chingangove chiine chiitiko chakaomesesa kumakumbo. Tsandanyama dzinopisa nemoto, asi mhedzisiro yacho haizozviramba yakamirira.
- Makumbo anozivikanwa, inhengo yakasindimara yemuviri maererano nehuremu. Ndokusaka chirongwa ichi chaive chinoponesa-hupenyu kune vakadzi vazhinji.
Cons uye inoratidzira Killer Buns uye Zvidya:
- Hapana shanduro yeRussia yechirongwa.
- Panguva yekudzidzira iwe uchatarisana nekushushikana kwakakomba pamabvi, mazhinji maekisesaizi anosanganisira majoini emakumbo. Shingairira mumatanho chete uye tarisa mafambiro emidziyo.
- Hazvikurudzirwi kudzidzisa vanotanga mukusimba. Kana iwe uchangotanga kutamba mitambo, tinokukurudzira kuti uverenge chinyorwa: Workout naJillian Michaels kune vanotanga.
Mhinduro pachirongwa, "Killer rolls" kubva kuna Jillian Michaels:
Ukasarudza kuita chakakomba nezve makumbo ako uye uchipenya Muurayi Mabhanzi uye Zvidya zvinokwana iwe zvakakwana. Unovimbiswa kushanda kwese mhasuru dzezvidya nemagaro, mutete uye sungisa chikamu chepazasi chemuviri.
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho