Mukati
Bob Harper anopa maviri akasimba chirongwa kupisa mafuta uye kuwedzera muviri toni. Iwe unozoshanda nehuremu hweyakanyanya kutakura yemhasuru uye nekugadzira iyo toni chiyero.
Tsananguro yaBob Harper kettlebells
Basa rakarongeka riine zviyereso zvinogona kushanda zvakanyanya kupfuura simulators epamberi. Kudzidziswa kweKettlebell kwakagadzirirwa kupisa mafuta, kuvandudza simba remhasuru uye kuumbwa kwemaitiro emhando. Bob Harper akagadzira chakasimba chirongwa chine zviyereso zvinobatsira kupokana nemuviri wako kuti ukunde bani uye kuputisa muviri kubva pakutakura. Uchishandisa kushomeka kwemuviri wako wega uye nemhando basa nehuremu, unogona kuvaka chimiro chakakwana.
Zvirongwa zviviri zvemaminetsi makumi mashanu, Yakavezwa Kettlebell Muviri naKettlebell Cardio Shred, kunyangwe paine misiyano muzita, yakavakirwa pane imwecheteyo. Dzinomiririra yakakura yekukwirirana nguva yekudzidziswa - yakavakirwa cardio uye simba zviitwa zvepamhepo koriori kupisa. Nekushanda pamwe nezviyereso, chirongwa ichi chinoitika padanho repamusoro, saka iwe uchawedzera kutsungirira kwemoyo wako. Bob Harper anoshandisa zvemhando yepamusoro kurovedza pamwe nemishonga yekuumba muviri wakaomarara.
Kune makirasi iwe uchazoda huremu hwe2.5 kg uye pamusoro. Kana iwe usina rudzi urwu rwemidziyo yemitambo, unogona kutsiva dumbbell. Nekudaro, mune ino kesi, wakarasikirwa neakakosha maitiro nehuremu, asi zvakanakira chirongwa kune chako chimiro zvicharamba zvakakura. Izvo zvakakosha kuti uzive kuti Yakavezwa Muviri naCardio Shred inokodzera yemhando yepamusoro mudzidzi. Bob Harper mukudzidzira maitiro mutoro unorema kwazvo wemuviri, saka unofanirwa kuve unofarira kuona muviri wako. Kana iwe uri wekutanga, saka neimwe nzira tarisa chirongwa Jillian Michaels nezviyereso.
Izvo zvakanaka nezvakaipa zvezvirongwa
zvayakanakira:
1. Kudzidzira nehuremu kunoisa mutoro huwandu hukuru hwemapoka etsandanyama. Kunyanya zvakanaka iwe unozogona kusimbisa iyo latissimus dorsi, gluteus Medius uye psoas mhasuru.
2. Kubudikidza nezvirongwa izvi, Bob Harper, haungogone kudzikisa uremu uye kudzikisa huremu, asi zvakare wakapolisha muviri wako.
3. Zvese zviitwa zvakavakirwa mudanho repakati maitiro ndiyo nzira inogutsa yekurwisa kufutisa.
4. Aya makirasi anopa kunetseka kwakanyanya pamuviri wako. Mumaminetsi makumi mashanu unogona kupisa pamusoro pe50 macalorie.
5. Bob zvose zviri aerobic, uye simba kudzidziswa. Iwe uchaitisa zvidzidzo zvinobudirira uye unokwanisa kubvisa huremu hwakawandisa.
6. Kudzidziswa kweKettlebell kwakachengeteka, mukana wekukuvara mukudzidziswa wakadzikira.
Platform BOSU: chii icho, zvayakanakira nezvayakaipira, iwo akanyanya kurovedza neBosu.
nezvayakaipira:
1. Kuti udzidzise iwe unoda kettlebell. Ehe, inogona kutsiviwa dumbbells, asi mune ino kesi, mhedzisiro haizove yakakwira.
2. Makirasi akakodzera yezinga repamberi. Kana iwe uchangotanga kuita kugwinya, ona Workout Bob Harper vanotanga.
Bob Harper anokupa iwe kuti usvetuke mukudzidziswa kwesimba uko chishandiso chako chikuru chichava huremu. Kutanga kukudziridza rako rinoshanda simba uye kubvisa kusaina mumuviri pamwe nezvirongwa Cardio Shred uye Yakavezwa Muviri.
Verenga zvakare: Simba yoga neBob Harper yekudzikisa uremu.