Mukati
Yakadzika Impact Series kubva kuna Kate Friedrich iri iyo yakaoma yakaoma kudzikira kushandaizvo zvinokubatsira iwe kuchengetedza majoini ako akagwinya. Nekudaro, iwe unofanirwa kuve wakagadzirira kunonyanyisa mutoro: chirongwa ichi chinovimbisa kuve chakanyanya kwazvo.
Tsananguro yeiyo purogiramu yakaderera yekuita Workout kubva kuna Kate Frederick
Kana iwe ukachengetedza majoini uye ukadzivirira vysokogornyh kudzidzira kusvetuka, saka Kate Frederick inzira yakanaka kwazvo: Yakadzika Impact Series. Ichi chirongwa chakadzikira kukanganisa kudzidzisa kwemuviri wese. Murairidzi ane mukurumbira anoparadza ngano idzo dzakadzikira kurovedza muviri haigone kuve yakanyanya. Kate akagadzira seti yemakirasi, ayo anosiyana kwete chete chengetedzo, asi zvakare mutoro mukuru. '' yakaderera kukanganisa, asi chirongwa chakasimba kurota kwevakawanda.
Mukusimba Low Impact Series kubva kuna Kate Frederick inoumbwa neinotevera videoframerate:
1. Mitambo kudzidza (Maminitsi makumi matanhatu). 's low impact simba kudzidziswa kwemhasuru toni muviri wese. Iwe unozoda nhanho-yekumusoro chikuva, seti yemakonzo, expander, yakasununguka tepi, madhiraivha kuenda kutsvedza (yakatsiviwa nemapepa mahwendefa).
2.Cardio Supersets (40 maminetsi). 's low impact aerobic Workout, yakavakirwa pane akati wandei mabhomba masupeti. Iwe unozoda dumbbells uye gliding discs e.
3. Mushure mekutsva (56 maminetsi). Pisa mafuta nenguva yekurovedza muviri yakasimba. Iwe unozoda dumbbells uye gliding discs e.
4. Yese Muviri Tri-Sets (40 + 60 maminetsi). Simba miviri yekudzidzira kushanda pamhasuru dzekumusoro nechezasi chikamu chemuviri. Iwe uchazoda: dumbbells, nhanho chikuva, kugwinya bhora.
5. Slide uye papfungwa (55 maminetsi). Videothreesome discs yekutsvedza: iyo yekutanga hafu inoitika mune yakanyanya cardio kumhanya. Muhafu yepiri iwe unodzidza ese madambudziko ematambudziko. Iwe zvakare uchada elastic band.
6. Yakaderera Impact Danho Nhanho Aerobics (55 + 20 maminetsi). 's low impact nhanho maekisesaizi kugadzira muviri wepamusoro. Iyo yakakosha nhanho-chikuva uye dumbbells echikamu chechipiri chechirongwa.
7. Kutenderera Max (Maminitsi makumi matanhatu). Iyo yakasimba cardio kurovedza muviri pane iyo kutenderera. Chitiviri uye pisa mafuta. Kuti udzidzise iyo chaiyo kutenderera.
8. Turbo Pazvibato zvechizarira (75 maminetsi). Ballet kana, sezvazvinonzi, Bharna kudzidziswa. Zvinoita kuti muviri wako uve mutete uye unakidze. Iwe uchazoda: dumbbells, bhenji (unogona kutsiva chigaro), elastic band (sarudzo).
9. Yoga Max (Maminitsi makumi mashanu). Simba yoga kuti uvandudze tsandanyama simba uye kutambanudza. Ingoda Mat.
10. Yoga dekara (50 maminetsi). Yakawanda yechinyakare yoga yekudzikama uye kutandara. Dzorera uye nyaradza tsandanyama dzako mushure mekuita muviri unonetsa. Ingoda Mat.
Sezvauri kuona, makirasi mazhinji anoda kuwanda kwakawanda. Kune mapurogiramu akanyorwa karenda yekudzidzira, unogona kutevedzera zvakatumirwa, uye unogona kusanganisa mavhidhiyo nemaonero avo. Chirongwa Yakadzika Impact Series ichakubatsira iwe kuita kuti muviri wako uve wakakwana kukwana, Mabhuku eBraille uye kwakavharwa nenyama.
Pisa mafuta akawandisa ne kickboxing kubva kuna Kate Frederick
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Low Impact Series chirongwa chakazara chekugadzira muviri wakakwana. Kudzidziswa naKate Friedrich, iwe uchakwanisa kudzikira huremu, kunatsiridza kutsungirira uye kuwana fomu yayo yakanaka.
2. Iko kushomeka kwekukanganisa kurovedza muviri, zvinoreva kuti ivo vakachengeteka kune ako majoini.
3. Kunyange kusimba kwechirongwa hakusi kwakaderera kune vysokoparnym makirasi. Iwe unenge uchinge uchinge uchinge uchinge uchingoita pamuganhu mukati meiyo fosi kosi.
4. Kushandiswa kwemidziyo yakasiyana siyana yemitambo kunozarura mikana yakawanda yekuti ukure muviri wako. Iwe unoshandisa yakanyanya kuwanda mhasuru kana iwe uchirovedza muviri.
5. Iyo yakaoma yakaoma zvakasiyana: simba uye aerobic kugona, kurovedza muviri nedanho, iyo yoga, Bernie kudzidziswa. Kate achakutungamira kuburikidza neyako kurovedza muviri kwakanyanya kunatsiridza kunaka kwezviverengero.
nezvayakaipira:
1. Kuti uwane zvidzidzo naKeith Frederick iwe uchazoda Arsenal yemidziyo yemitambo.
2. Chirongwa chakati omei, saka chakakodzera chete yemudzidzi wepamberi.
Iko kushomeka kwekushomeka kwekuita uye Kate Frederick yakachengeteka kune ako majoini, asi inoshanda zvakanyanya pakuvandudza muviri. Iwe unenge uchishanda pamuganhu wekugona kwavo, zuva nezuva, uchigadzira yakanaka uye yakatetepa chimiro.
Verenga zvakare: Gadzirisa Zvakanyanyisa neAtumn Calabrese: tsananguro yakadzama + maonero nezve chirongwa ichi.