Mukati
Mukutsvaga yakasimba, yakaoma uye inoshanda kurovedza hazvigoneke kuti usateerere chirongwa ichi Bob Harper. Murairidzi wechiratidziro chakakurumbira chemuAmerican marathon makuru ekurasikirwa anoziva mabatiro aunoita iwe muchimiro chakanakisa.
Tsananguro yehurongwa Bob Harper
Muviri Rev Cardio Conditioning yakaoma kuumba mutete, wakasimba uye wakapfava muviri. Unofanira kuita nhamba yekurovedza muviri, iyo inobatanidza akawanda mapoka emhasuru. Kusiyana nemamwe mapurogiramu Bob Harper, yaisanganisira maviri mazinga ekuomerwa, saka kunyangwe asiri neruzivo kubata anogona kutenga makirasi pachiyero ichi, kana ukatanga nedanho riri nyore. Ose maviri maseti anokupa iwe mukana wekubuda kunze kwenzvimbo yekunyaradza uye kuwedzera kutsungirira kwemuviri.
Nekudaro, chirongwa ichi chine maviri ekurovedza ane akasiyana matambudziko mazinga:
- Kutanga vhidhiyo vhidhiyo inotora 25 maminetsi uye inosanganisira mizhinji yekurovedza muviri pachiyero nekubatana. Iwe uchashanda pamhasuru dzemuviri wese, iwo mafambiro ezvidzidzo akaderera. Iwe unozoda peya ye dumbbells. Chikamu chekutambudzika: chepakati. Inogona kuitwa sekugadzirira kuchikamu chechipiri. Mutoro mukuru uri pachikamu chezasi chemuviri.
- Yechipiri vhidhiyo vhidhiyo (main) inotora 1 awa uye pano mutoro wakanyanya kukwirira. Inosanganisira akasiyana maekisesaizi emapoka akasiyana emhasuru anoitwa pakumhanya kwazvo. Unozopisa macalorie uye wosimbisa muviri wako. Iwe uri kumirira squats, Push-UPS, kurovedza kwemaoko, kumashure uye abs. Nguva nenguva Bob anodzora mutoro wesimba mumaeerobic kurovedza. Iwe unozoda imwe inorema dumbbell (kana kettlebell) uye mapapu maviri. Level: yakakwira.
Zvichienderana nezinga rako rekudzidzira unogona kutanga kusangana neyekutanga kana yechipiri Workout. Kunyangwe iri zita rechirongwa, isu hatigone kutaura kuti rakavakirwa pane cardio kurovedza muviri. Yekutanga kudzidziswa hazvo, uye inosanganisira akati wandei eyakanyanya aerobic kurovedza, asi kuti uiise kune iyo cardio kurovedza mune yakachena fomu ichiri kusakwanisika. Chikamu chekutanga chakagadzirwa zvakanyanya yebasa remhasuru. Nenzira, chirongwa ichi mutoro waBob Harper wakafanana nemamwe mavhidhiyo akakurumbira: Yese Muviri Shanduko.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Muviri Rev Cardio Conditioning ndiyo nzira kwayo kubvisa akawandisa mafuta uye kugadzira yakasimba elastic muviri. Iwe uchaita zviitwa zvemasimba padanho repamusoro, nekudaro unopisa macalorie uye nekusimbisa mhasuru.
2. Anenge ese maekisesaizi anopiwa naBob Harper anopa basa akawanda mhasuru mapoka. Nekuda kweizvi, iwe unovandudza wepamusoro uye wezasi muviri panguva imwe chete.
3. Chirongwa ichi chine zvikamu zviviri zvekuoma. Kana usati wagadzirira kuita vhezheni yepamberi, unogona kutanga kudzidzisa vhidhiyo yemaminetsi makumi maviri neshanu.
4. Iwe unozoda shoma seti yemidziyo: chete dumbbells uye Mat.
5. Maawa ekudzidzira anenge akanyatsoenderana nesiketi mumhando dzakasiyana. Uine tsika yekujaira uchaona shanduko inoshamisa yemabvi ako nemakumbo.
6. Bob anokwanisa zvakakwana kukurudzira. Nekuda kwesimba rake, iwe unogara uchirwira kuti uwane mhedzisiro.
nezvayakaipira:
1. Bob Harper akabatanidza maitiro akawanda anoshungurudza. Ive neshuwa yekutarisa hunyanzvi hwako uye uteerere kune kunonzwa kwemuviri wake.
2. Kunyangwe iri zita, haisi yemoyo kurovedza muviri mune yakachena fomu.
Mhinduro pachirongwa Muviri Rev Cardio Kugadziridza Bob Harper:
Muviri Rev Cardio Conditioning - ichi chirongwa chakanyatsooma. Zvisinei, kugona kukurudzira kwaBob Harper ichakubatsira iwe kupfuura nayo kubva pakutanga kusvika pakupedzisira.
Onawo:
- Wepamusoro makumi mashanu ekurovedza matako kumba + apedza chirongwa chekurovedza muviri
- Wepamusoro makumi mashanu ekurovedza muviri etsandanyama dzemudumbu: kuonda uye simbisa muchina
- Wepamusoro makumi mashanu anonyanya kurovedza emakumbo + akapedzwa chirongwa chekurovedza muviri