Mukati
Kana wanga wakamirira zvirongwa zvitsva Jillian Michaels, iyo yakaoma Killer Cardio iyo Jillian Michaels yakapihwa munaGunyana 2017. Ino ndiyo yekutanga DVD kubva kuna Jillian Michaels, inova yakachena cardio Workout inoshanda yekupisa macalorie nemafuta.
Cardio Workout Killer Cardio naJillian Michaels anokwana zvakakwana muchirongwa chako chekudzidzisa kana uchida kuwedzera mutoro unorema kuwana zvakanakisa mhedzisiro mukudzikira uremu. Muurayi Cardio ndizvo zvaunoda pamamiriro epamba. Inokurumidza, inoshanda uye ine mafuta zvakanyanya kupisa!
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
- Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
- Dhonza-UPS: maitiro ekudzidza + matipi ekudhonza-UPS
- Burpee: yakanaka yekutyaira kuita + makumi maviri sarudzo
- Wepamusoro makumi matatu emitambo yekudzidzira mukati mezvidya
- Zvese nezve HITIT-kudzidziswa: kubatsirwa, kukuvara, maitiro ekuita
- Wepamusoro gumi mitambo inowedzera: chii chekutora kuti mhasuru ikure
Chirongwa Chiri Muurayi Cardio
Killer Cardio yakaoma ye cardio inoshanda kubva kuna Jillian Michaels. Yeuka kuti Gillian akamboburitsa akateedzana ezvirongwa zvinoshanda: Killer Muviri; Muurayi Abs; Kuuraya Mabhanzi & Zvidya; Kuuraya Maoko & Kudzoka. Uye ikozvino iwe unenge uine chikamu chekupedzisira che "Vaurayi", iyo yaive iri yekutanga yekutanga yakazara cardio chirongwa kubva kuna Jillian Michaels. Chaizvoizvo yakapa mutoro wakasanganiswa muDVD rako, asi panguva ino iwe unowana yakachena cardio (yakachena cardio).
Killer Cardio chirongwa chinosanganisira maviri cardio Workout kwemaminetsi makumi maviri nemashanu (maviri akaomarara mazinga). Izvo zvakagadzirwa chaizvo kuti zvikubatsire kupisa macalorie, kuputika metabolism yako, kukudziridza kutsungirira, kusimbisa moyo wemhasuru uyezve kurasikirwa uremu. Iwe uchawana yakawanda yekurovedza muviri, kunyanya kusvetuka, kumhanyisa, kumhanya, mapuranga, zvinhu kubva kuhondo yehondo. Iwo makirasi anoitwa pasina zvimwe zvekushandisa, iwe unozodzidzisa nehuremu hwemuviri wake.
Nekudaro, muchirongwa cheKiller Cardio inosanganisira maviri mavhidhiyo: Chikamu 1 uye Chikamu chechipiri (chikamu 1 uye chikamu 2). Chikamu chekutanga chiri nyore kupfuura chechipiri, asi zvese zviri zviviri zvichaita kuti iwe utadze kudikitira. Muchirongwa ichi timu yaJillian Michaels inoratidza 2 shanduro dzezviitwa sezvataishandisa mune mamwe makirasi. Nekudaro, iwo mudzidzisi nguva nenguva anoratidza maitiro aunokwanisa kuomesa zvinhu kana, nekupesana, kurerutsa chimwe chiitiko.
Maumbirwo eiyo Workout Killer Cardio
Kudzidziswa kunotora maminetsi makumi maviri neshanu, chikamu chinoshanda chinotora maminetsi makumi maviri chete. Saka iwe unowana yekukurumidza, asi yakanyanyisa kurovedza muviri. Sezvo akadaro echinyakare mapurogiramu ekurovedza kwete (se, sezvinei, mune mamwe akawanda cardio anoshanda Jillian Michaels), asi denderedzwa rekutanga rechiitwa rinogona kutorwa shungu yekudziya. Kutambanudza kwekupedzisira kunopihwa anenge maminetsi mashanu, izvo zvakanaka kwazvo pakuita kwakapfupika kwakadaro.
Makirasi ese ari maviri ane chimiro chinotevera: 4 kutenderera kweana kurovedza mumativi ega ega, kudzokororwa mumakumbo maviri. Maekisesaizi anoitwa maererano nechirongwa chemasekondi makumi maviri zvakanyanya kurovedza muviri, masekondi gumi zororo, zvichingodaro kumakirasi ese danho rinenge rakakwira kwazvo. Muchirongwa hapana timer, iyo isingagare iri nyore pakuita zviitwa zvakadaro.
1. Chikamu 1 (Chikamu 1): iyi cardio Workout yakakodzera yenzvimbo yepakati, asi chirongwa chevatangi chakakwana kana uchizviita iwe pachako kumhanya. Kune akati wandei maekisesaizi ekuzorora, panguva iyo iwe paunenge uine nguva yekufema.
- 1 kutenderera: tambo yekusvetuka, kumhanya kubva kudivi neparutivi, Bhokiseni, kusvetuka kweSprinter.
- 2 denderedzwa: Kumhanya kwakatwasuka, kukanda nemakumbo ekugogodza, kumhanya mubracket ine zahlest mhuru, kumhanya mune yakatarisana bracket.
- 3 kutenderera: burpee, achimhanya nekusimudza kumusoro mabvi ake, achimhanya iyo "pigtail", tendero inofamba nemaoko ake.
- 4 denderedzwa: mujaho zahlest tibia, lateral mapapu, achidhonza mabvi ake kuchipfuva chake, skater.
2. Chikamu 2 (Chikamu 2): iyi cardio Workout yakakodzera yenzvimbo yepakati nepamberi yekudzidziswa. Mutoro uri kukura kuoma. Kana muchiuno chekutanga uye chechipiri chiuno chakamirira iwe kushivirira tempo mune yechitatu neyechina kutenderera Gillian inopa yakasimba plyometric.
- 1 kutenderera: chigero, kusvetuka padivi, kusvetukira kumberi uye kumashure, Kumhanya munzvimbo.
- Round 2: kukanda kudanda kune rimwe divi puranga rinosvetuka ibvi kusvika pachipfuva, Kukwira bhasikoro, kusvetukira mubhawa nekusimudza makumbo.
- Round 3: kusvetuka 180 madhigirii, nhabvu kumhanya, kusvetuka mapapu, burpees nekufamba mune tambo.
- Round 4: kukwira dombo, plyometric svetuka kubhawa, burpee, uchimhanya nekusimudza kwakakwirira mabvi ake.
Mune Zvakawanda, makirasi eKiller Cardio akashivirira zviri nyore nekuda kwepfupi makumi maviri-echipiri mutoro uye nguva dzekuzorora mushure mekuita kwese kuita. Zvekuenzanisa cardio Workout kubva kuBodyShred ichave yakanyanya kutakura mutoro uye tempo.
Maitiro ekuita iyo yekurovedza muviri Killer Cardio
Jillian Michaels anokurudzira kuita mabasa aya kashanu pavhiki kana kuchinjanisa navo zvirongwa zvemagetsi. Kana iwe uchida kudzikira uremu uye watoita kare muJillian Michaels, iwe unodzidzira zvinoenderana nechirongwa chinotevera: 5-2 nguva pasvondo uye unoita Cardio Abs mune mamwe mazuva kurovedza muviri wese kana kune mamwe madambudziko matambudziko. Semuenzaniso, unogona kuyedza izvi zvirongwa zvedzidzo:
Ronga 1:
- MON: Muurayi Abs
- W: Muurayi Cardio
- WED: Muurayi Mabhanzi & Zvidya
- ZVINOKOSHA: Muurayi Cardio
- FRI: Kuuraya Maoko & Kudzoka
- SAT: Muurayi Cardio
Kana iwe uine yakakosha dambudziko nzvimbo, saka iwe unogona chete kumhanya imwe vhezheni ye "Vaurayi" (semuenzaniso, Killer Abs, kana chete Killer Buns & Zvidya).
Ronga 2:
- MON, WED, FRI: Muurayi Cardio
- TUE, THU, SAT: Hapasisina Dambudziko Nzvimbo / Muurayi Muviri / Toni uye Shred / chero imwe chirongwa kune mhasuru toni.
Kana iwe uine yevhareji nhanho yekudzidzira (iwe unoita mwedzi mishoma uye usinganyatso kubvumidzwa kwazvo moyo wemutoro), saka ita iyo Chikamu 1 vhidhiyo kanokwana ka7-8 nguva, usati waenderera paNhanho 2. Kana uchitoita, saka unogona kudzidzisa padanho repiri. Kunyangwe kana mamwe maekisesaizi iwe ausingakwanise kuita nesimba rakazara, kumhanya kwese kwechidzidzo iwe chauchazokwanisa kuita.
Zvayakanakira Killer Cardio Workout:
- Ichi chiito chepamusoro-chakasimba chinobatsira iwe kupisa macalorie, kumhanyisa metabolism, kuchinjisa bani uye kurasikirwa nehuremu.
- Workout ipfupi nenguva (chikuru chikamu chete maminetsi makumi maviri), asi inoshanda kwazvo pakupisa mafuta.
- Hauzodi zvekuwedzera zvekushandisa.
- Maekisesaizi anoitwa mukumhanya kunoderedza kurasikirwa kwemhasuru.
- Iyi purogiramu ndeimwe yesarudzo dzakanakisa kune avo vanoda kuonda uye kudzikisa vhoriyamu.
Kukanganisa kwekudzidzisa:
- Iyo yakachena cardio, uye haufadze munhu wese.
- Maekisesaizi akadaro anorambidzwa kana matambudziko akabatana, varicose veins, yemoyo system, musculoskeletal zvishandiso.
- Vatsva kudzidziswa kwakadai kunoratidzika kunge kwakaomarara uye kufambira mberi zvakareruka.
- Kakawanda kumira uye kupfupisa nguva kurovedza muviri kunogogodza pasi kumhanya kwemakirasi uye kunoderedza kunetseka.
- Iko hakuna kwakajairika timer uye timer kurovedza muviri.
Onawo:
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
- Cardio Workout kumba: kurovedza muviri + chirongwa chechidzidzo