Mukati
Kana iwe uri kutsvaga yemhando yepamusoro kudzidzisa zvidya nemagaro, edza chirongwa Kate Friedrich: Makumbo uye Kubwinya. Iwe unozonatsiridza chimiro chetsoka yako uye nevapristi, unobvisa kufufutirwa uye cellulite, simbisa uye simbisa mhasuru dzemuviri wezasi.
Tsananguro yechirongwa Keith Frederick yezvidya nemagaro
Makumbo uye Kubwinya ndiko kurovedza muviri, izvo zvinokubatsira iwe kushandura chiuno chako uye magaro. Kate Friedrich akagadzira yakaoma yeakanyanya kurovedza muviri yekuumbwa kwemhasuru dzakasununguka dzemuviri wezasi. Iwe unokanganwa nezvemakumbo asina kusimba uye magaro, nezve mafuta ari mukati mezvidya nenzeve nerutivi rwekunze. Nemavhidhiyo Makumbo uye Kubwinya, iwe unozoshandura chikamu chepazasi chemuviri wako, uchiita chiuno chako nemagaro zvakasununguka uye zvine toni.
Chirongwa ichi chakavakirwa pasimba rekurovedza muviri rinoitwa kushandisa mahara uremu uye zvimwe zvekushandisa. Pakutanga iwe unofanirwa kuita akasiyana mapapu uye kusimudza makumbo uchishandisa danho repuratifomu: saka iwe unozogadzira yakawedzera kunetseka tsandanyama. Tevere, uchishandisa dumbbells, iwe unogona kukwikwidza uye kuita gumbo kuchinjika kudivi. Uye ipapo iwe unozorovedza nehuremu hwemakumbo izvo zvinopa zvakatonyanya kutakura mutoro muhudyu mako uye magaro.
Iko kudzidziswa kunotora kwemaminetsi makumi mashanu, uye mukati mekirasi tsandanyama dzako dzinonzwa kumanikidzwa kukuru. Chirongwa chakakodzera chete chemberi kushanda, nekuti kuomarara kwayo kwakanyanya chaizvo. Nekudaro, mhedzisiro mushure mezvikamu izvi inoonekwa kune ziso rakashama. Mukudzidzisa uku mizhinji yekurovedza yakagadzirirwa nhamba shoma yekudzokorora, izvo zviri nyore kuita.
Kune chirongwa Kate Friedrich Legs uye Glutes iwe uchada zvimwe zvekushandisa: nhanho chikuva, seti ye dumbbells, ankle uremu, pamwe nenzira yekuchengeta chiyero. Nenzira, kudzidziswa kunouya pane imwechete disc ine aerobic exercise Kate pahwaro hwekickboxing: Kick Punch uye Crunch. Chinjana aya maviri makirasi pakati pavo, kusanganisa simba uye cardio kugadzira mahudyu akakwana uye magaro.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa chakanangwa pakuumba makumbo akanaka uye magaro, iyo iri pakati pezvakanyanya kuoma maererano nekuvandudza nzvimbo dzedambudziko.
2. Kate Friedrich aunganidza zviitwa zvinonyanya kushanda zvemuviri wepazasi - mhasuru dzako dzinozosimba nekurovedza muviri kwese.
3. Kubudikidza nekushandiswa kwemimwe michina, unozokwanisa kunyatso shanda tsandanyama kubva kumativi ese nemakona.
4. Zvizhinji zvekurovedza muviri zvakapusa uye zvine mutsindo, hapana mubatanidzwa wakaoma uye mitsipa. Ipo Kate akaisanganisira yakawanda yekutanga maekisesaizi ayo asingawanzo kuonekwa mune mamwe makosi ekugwinya.
5. Ichi chirongwa chakaoma asi chinoshanda chaicho.
nezvayakaipira:
1. Unofanira kuva nazvo mimwe michina yemitambo: chikuva chetsoka, zviyereso zvemakumbo, seti yemakomba.
2. Chirongwa ichi chinosanganisira chete zviitwa zvekusimbisa makumbo, saka zviri nani kuchinjisa nekurovedza muviri. Onawo: yakanakisa cardio Workout yega yega 30 maminetsi.
Kurota kwemakumbo makatetepa uye kupenya kwakanaka? Enda kune chirongwa Kate Friedrich kuti ugadzire mhasuru dzakasununguka dzemuviri wezasi. Mhedzisiro yakanaka ndeyechokwadi. Verenga zvakare: Kumusoro kunoshanda mashandiro ezvidya uye magaro.