kurasikirwa nehuremu mumaminitsi makumi maviri neiyo super-seti yekudzidzira kubva kuna Brett Hebela

Mumwe weavo vakakurumbira murairidzi wemuviri Brett Hebel akagadzira super-yakaoma, yauri iwe unoda maminetsi makumi maviri chete pazuva! Iye zvino chero chikonzero chekushaya nguva yemutambo chinongomira kushanda. Iyo matatu-nhanho chirongwa ichakubatsira iwe nekukurumidza uye zvinobudirira kubvisa zvakawandisa huremu nedambudziko nzvimbo.

Tsananguro yechirongwa iyo 20 Minute Muviri

Brett Hebel akawana mukurumbira mushure mekuburitswa kwechirongwa cheRevAbs, uye kutora kwake chikamu mune imwe yemwaka weThe Biggest Loser semurairidzi. Iye inyanzvi mune capoeira, hunyanzvi hweBrazil hunosanganisa zvinhu zveartial arts, kutamba uye kurira. Muna 2014, Brett anoburitsa imwe inoshanda system yekurema uremu20 Minute Muviri. Chirevo chechirongwa chiri nyore kwazvo: "maminetsi makumi maviri kwemazuva makumi maviri - masendimita makumi maviri". Unogona kurasikirwa nehuremu, mhanyisa metabolism, simbisa mhasuru uye kuumba yakanaka chimiro.

Ruthless Steve Referensi: makumi maviri-maminetsi ekurovedza muviri wese

Iyo 20 Minute Muviri chirongwa chine gumi nematanhatu maekisesaizi anopa inokurumidza uye iri nani mhedzisiro. Pasina hitch uye kurovedza muviri kunotora chete maminetsi makumi maviri:

• 30hi - 30lo (Chikamu 1, Chikamu 2, Chikamu 3). Nguva yekuita cardio Workout: 30 masekondi ekunyanyisa kurovedza muviri, 30 masekondi zororo.

• Primal Mafambiro. Iko kuomarara kwesimba kurovedza kwemapoka ese emhasuru ane dumbbells.

• Hiit murume (Phase 2, Phase 3). Kupindirana kwekudzidziswa uko masimba esimba anoshandisaniswa nemoyo wekurovedza muviri

• Iyo 4 × 4 (Phase 1, Phase 2). Relaxed kurovedzwa kwemuviri mhasuru uye magaro.

• Piramidhi. Workout ne cardio uye simba zviitwa pamwe zvishoma nezvishoma kuwedzera kusimba.

• Cardio Capoiera. Nguva yekudzidziswa kwecardio nezvinhu zvecapoeira.

• Bps Booty & Abs. Chikamu chechina chedumbu uye magaro: crunches, zambuko, kusimudzira gumbo kune wezasi muchina, gumbo rinosimudza pamaoko nemabvi kumagaro.

• Bps Chest & Abs. Iyo nguva yemazamu nemuviri mhasuru: parutivi puranga, pushups, kubereka dumbbells akarara, kumonyanisa.

• Tambanudza & Uporey. Kutambanudza kwetsandanyama dzose, kurovedza muviri kuitira kuchinjika. Inotora maminetsi gumi.

Workout yakakamurwa kuita 3-4 kutenderera. Denderedzwa rega rega rinosanganisira akawanda maekisesaizi uye aya maround anodzokororwa mukati memaminetsi makumi maviri nguva. Ichokwadi iwe urikuita kudzidziswa kwakanyanya kwedunhu. Muchikamu chekupedzisira iwe wakamirira kugadzirisa kwakaomarara kwemaekisesaizi. Makirasi akavakirwa pamusimboti wekukwirira kwakasimba kwekudzidziswa kwenguva uye anosanganisira anoshanda, eerobic uye esimba kurovedza pamwe nekurovedza muviri kusimbisa mhasuru yemuviri. Zvakare Brett Hebel haana kukanganwa nezve capoeira, kusanganisira iyo yakaoma yekudzidziswa yakavakirwa pairi.

Chirongwa ichi chine zvikamu zvitatu nekuwedzera kuoma. Chikamu chega chega chinotora mavhiki matatu, saka zvese yose kosi inogona kupedzwa mumavhiki mapfumbamwe (2 mwedzi). Iyo nguva yekushanda kwese isingasviki awa neinodziya-up uye sunga. Makirasi anofanirwa kuita zvinoenderana neyakagadzirirwa karenda yekudzidzira, iko kwakapendwa zvakanaka nevhidhiyo chaiyo. Brett anovimbisa kuti maitiro ake anoderedza njodzi yekukuvara, uye zvakare anobatsira kudzivirira musuru maronda mushure mekurovedza muviri Nekudaro, iwe haufanire kuvimba nayo 100%: vysokogornyy zviitwa zvinoshandiswa muchirongwa, zvinogona kutyisa.

Kune makirasi iwe unozoda a Mat uye dumbbells, uyezve iwe unogona kushandisa iyo yekuwedzera. Chirongwa ichi hachina kukodzera kune vanotanga, rovedzo inowanikwa padanho rekudzidzira pamusoro pevhareji. Kana iwe uchitsvaga yakafanana analogi yevatangi, tarisa chirongwa ichi: Mazuva makumi maviri Gadzirisa ne Autumn Calabrese.

Izvo zvakanaka nezvakaipa zvechirongwa

zvayakanakira:

1. Iko kuchinjaniswa kwesimba uye aerobic kurovedza muviri uye chinguva chirevo kirasi kuchakubatsira iwe kupisa mafuta, kugadzirisa kununurwa kwemuviri uye kubvisa huremu hwakawandisa.

2. 20 Minute Muviri kudzidziswa kwakaomarara kwemwedzi miviri, iine chirongwa chakagadzirwa chakagadzirwa. Iyi nzira yekusimba iri nyore, inonzwisisika uye inoshanda.

3. Mushure mekuputika nguva yekudzidzira metabolism yako inoshanda kusvika pamuganhu, kunyangwe munguva yekuzorora. Iwe uchapisa macalorie kwemaawa mushure mekirasi.

4. Brett Hebel akaedza kuvaka Workout kuitira kuti ugone kudzivisa kukuvara uye kurwadziwa nemhasuru mushure mekushanda. Izvi zvakakosha zvakanyanya sezvo zvinhu zviviri izvi zvinowanzo gumbura vanhu kuti vasiye makirasi ezvehutano.

5. Mavhiki matatu oga oga iwe uchawedzera kuomarara kwekudzidziswaizvo zvinokubatsira iwe kunzvenga materu uye kugara uchifambira mberi.

6. Kurovedza kunotora chete maminetsi makumi maviri kusanganisa kudziya-uye kutonhorera-pasi. Vhidhiyo yakaitwa nyore kushandisa uye kunzwisisa: pane kuverenga pasi kwemaitiro emunhu uye kutenderera kuzere.

7. Zvimwe zvekushandisa zvinogona kusvika pamwe chete nemadhibheri uye Mat.

nezvayakaipira:

1. Brett anopa kukwirisa kwekukwirisa, saka chirongwa ichi chinoratidza chete vanhu vane hutano uye vakagwinya.

2. Makirasi anogona kuratidzika kunge asina kusarudzika: nekuda kwekudzokororwa kutenderera iwe unozoita huwandu hwese hwema5-7 akasiyana ekurovedza kwechirongwa chimwe chete.

Kudzokorora kwechirongwa, 20 Minute Muviri Brett Hebela:

Kune avo vanoda pedzisa chirongwa, Chokwadi, 20 Minute Muviri kubva kuna Brett Hebela anokwana zvakakwana. Iwe unenge uchinge uchinge uchinge uchinge uchinge uchingoita maminetsi makumi maviri pazuva, uye mukudzoka unogamuchira yakanaka chimiro, toni mhasuru uye muviri wakagwinya.

Verenga zvakare: Pamusoro akanakisa mapurogiramu akazara emudzidzi wepamberi.