Mukati
- Workout Denise Austin: kubva kueerobics kubva kuPilates
- 1. Fat-unopisa cardio Workout (Kurumidza Kupisa Cardio)
- 2. Kudzidzisa musasa: kurasikirwa uremu mumavhiki maviri (Bootcamp: Yese Muviri Blast)
- 3. Slim nhamba yemaminetsi gumi nemashanu pazuva (Get Fit Fast)
- 4. Yoga yemuviri wese (Yoga Muviri Pisa uye Mafuta-Kupwanya Yoga)
- 5. Pilates yenzvimbo dzedambudziko (Dzikisa Mafuta ako Zones Pilates)
- 6. Pilates ine yakatambanudzwa bhendi (Pilates Kune Wese Munhu)
Aya mapurogiramu akasiyana-siyana akaita saDenise Austin haagone kuzvirumbidza pamusoro pemurairidzi mumwechete. Akakwanisa kufukidza nzvimbo dzese, kutanga ne rhythmic aerobics uye kupedza simba yoga.
Nekuti pakati peakasiyana ekurovedza muviri Denise Austin iri nyore kurasika, isu tinokupa iwe kukurumidza kutarisa mapurogiramu ayo makuru ekudzora uremu. Pane zvinongedzo, unogona kuenda kune imwe tsananguro yakadzama yedambudziko rega rega. Munguva pfupi yapfuura pane yedu webhusaiti yakaburitsa chikamu chekutanga chedzidzo yekushanda Denise Austin. Usarasikirwa!
Workout Denise Austin: kubva kueerobics kubva kuPilates
1. Fat-unopisa cardio Workout (Kurumidza Kupisa Cardio)
Kune avo vanoda kudzikira uremu uye kubvisa huremu hwakawandisa, iwe unofanirwa kuteerera kune Inokurumidza Kupisa Cardio. Ichi chirongwa chemaminetsi makumi mashanu chakavakirwa pamisimboti yekudzidziswa kwepakati: iwe unogara uchikwirisa nhanho kusvika kumairi kupisa makarori akawedzera. Muhafu yepiri yechirongwa, iwe unozoda maumbumburu ekurovedza muviri kuti ushandise mhasuru dzinochinja pamwe nezvikamu zveaerobic. Izvi ndizvo zvakanyanya kurovedza muviri kwakakwana kwehuremu uye kuumba chimiro chakanaka.
Verenga zvakawanda nezve Kurumidza Kupisa Cardio ..
2. Kudzidzisa musasa: kurasikirwa uremu mumavhiki maviri (Bootcamp: Yese Muviri Blast)
Kana iwe uchida kudzikira uremu munguva pfupi, ipapo nakidzwa gyrosigma chirongwa "Yekudzidzisa musasa". Denise Austin anovimbisa iwe kuzadzisa mhedzisiro mushure memasvondo maviri chete yekudzidzira zuva nezuva. Chirongwa ichi chinoitwa nenzira yechinyakare: chekutanga iwe uchave nemaminetsi makumi maviri emota ane zvinhu zve kickboxing, inoteverwa nemaminitsi makumi maviri ekudzidziswa kwesimba, uye inopera neyakaomarara kutambanudza. Iwe unogona kuita kosi iyi kweanopfuura mavhiki maviri kusvikira iwe wasvika pane zvaunoda.
Verenga zvimwe nezve Bootcamp: Yese Muviri Blast ..
3. Slim nhamba yemaminetsi gumi nemashanu pazuva (Get Fit Fast)
Yakanakisa kurovedza muviri kune avo vasina yakawanda nguva pane kugwinya. Iyo kosi yakakamurwa kuita matatu mapurogiramu: yemhasuru yedumbu nemusana, mhasuru dzemaoko nemapendekete, zvidya nemagaro. Nekudaro, yega yega zvirongwa izvi inosanganisira matatu matanho ekuomarara, yega yega nhanho inongotora chete maminetsi gumi neshanu. Chimiro chakadai chekuomarara chinoita kuti chive musiyano uye chinoshanduka: unogona kusanganisa kurovedza muviri uri wega. Kune maekisesaizi iwe unozoda dumbbells uye Mat.
Verenga zvakawanda nezve Get Fit Fast ..
4. Yoga yemuviri wese (Yoga Muviri Pisa uye Mafuta-Kupwanya Yoga)
Kana iwe uchida kurovedzwa mune iro basa pamhasuru rinoitika nenzira yakatarisa, saka iyo yoga yemuviri wese ndizvo zvaunoda. Yoga naDenise Austin ichakubatsira iwe kwete chete kusimbisa mhasuru, asiwo kuzadzikisa mamaki anotambanudza uye kuzvibata-pamwe. Murairidzi anopa ma yoga maviri anogara kweinenge awa, rinenge rakaenzana danho rekutambudzika. Iwe unogona kusiyanisa pakati pezvirongwa zvese, kuti uzviite iwe haufanire kuda chero chinowedzerwa michina.
Verenga zvakawanda nezve iyo yoga yemuviri wese ..
5. Pilates yenzvimbo dzedambudziko (Dzikisa Mafuta ako Zones Pilates)
MuArsenal yako yekurovedza muviri Denise Austin ane Pilates, yauchazoshanda nayo munzvimbo dzese dzinonetsa. Chirongwa ichi chakakamurwa zviri nyore kuita zvipfupi maminetsi gumi neshanu zvikamu: dumbu, kumusoro uye pasi muviri. Unogona kuzvichinjanisa kana kumhanyisa yakaoma seyakazara. Iwo kudzidziswa kunowanikwa maererano nekuoma kunzwisisa: zvakakodzera kune vanotanga mukusimba uye kunyangwe avo vasina kumboita Pilates. Iwe unozoda Mat, light dumbbells uye tauro.
Verenga zvimwe nezve Shrink Yako Fat Zones Pilates ..
6. Pilates ine yakatambanudzwa bhendi (Pilates Kune Wese Munhu)
Mune kumwe kumisikidza, Pilates Denise anoshandisa zvishandiso zvekubatsira: chigaro uye bhendi rerabha. Iyo chirongwa "Pilates yevose" inotora maminetsi makumi mana nemashanu. Muhafu yekutanga iwe unozorovedza pasi neirabha bhendi iyo inobatsira kushanda mhasuru. Muhafu yepiri urikuita zvimiro zvekumira uchishandisa chigaro uye uchibatanidza iyo yepamusoro neyezasi muviri. Denise anosimbisa kuti iwe unofanirwa kushanda pane yemhando yekurovedza muviri, kwete huwandu.
Verenga zvakawanda nezve Pilates Kune Wese Munhu ..
Kana usati waita chirongwa chekurovedza muviri naDenise Austin, ini ndinokurudzira kuti uedze kusiyanisa aerobic-simba chirongwa neyoga uye Pilates. Nekudaro, iwe unozopa muviri wako iyo yakaenzana yakaenzana mutoro.
Uyezve verenga: Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu.