Kana iwe uri kufunga nezvekudzora uremu, asi handizive pekutangira, edza chirongwa ichi Leslie Sansone - Famba Ichayo Mumazuva makumi matatu. Kunyangwe mwedzi wekugara uchirovedza muviri iwe unogona zvakanyanya kugadzirisa chimiro chako.
Chirongwa chekutarisa
Mazhinji mapurogiramu Leslie Sansone anomiririra kufamba nekukurumidza kune mamwe madaro (1-5 mamaira). Murairidzi haawanzo kufadza vateveri vayo nesimba remhando yepamusoro. Famba Uchibva Mumazuva makumi matatu ndicho chiitiko chisingawanzoitika apo Leslie akakwanisa kusanganisa mune imwechete yakaoma iyo aerobic uye izere simba mutoro. Iwe haugone chete kubvisa huremu hwakawandisa, asi zvakare kuita kuti muviri wako uve mutete nekuda kwesimba rekudzidziswa.
Vhidhiyo iyi ine maviri ekurovedza muviri kwemaminitsi makumi matatu:
- Burn (aerobic chikamu). Hwaro hwechidzidzo ndiko kukurumidza kufamba, izvo zvinokubatsira iwe kuramba uchirova munzvimbo yegyrosigma, uye nekudaro kurasikirwa neakawanda huwandu hwemakoriori. Kurovedza kunosanganiswa neiyo rhythmic kufamba kweaerobics yekuwedzera kushanda. Leslie nechikwata chake vakabatana nezviyero. Ukasadaro kana usati wagadzirira kumanikidza kurovedza muviri, unogona kuzviita pasina ivo.
- Yakasimba (chikamu chemagetsi). Iyo nguva ichave ine masimba esimba nema dumbbells enzvimbo dzese dzedambudziko. Uchashanda pamhasuru dzemaoko, makumbo, magaro uye dumbu. Leslie Sansone vaive iyo yakakurumbira uye inoshanda kurovedza muviriizvo zvinobatsira kuti muviri wako uve netoni uye ugare. Kunyangwe iwe usati wambodzidziswa nehuremu hwemahuremu, iyo kirasi ichave unowanikwa kwauri.
Iwe unogona kupedzisa makirasi ese muzuva rimwe: simba rekutanga, ipapo chikamu cheaerobic. Uye iwe unogona kuita hafu yeawa pazuva, uchichinjisa iro ratidziro yekurovedza pamwechete. Kune makirasi iwe uchazoda dumbbell (inorema pakati pe1.5 kg uye pamusoro), Mat uye zviremu (kana zvichidikanwa). Chirongwa Leslie Sansone ichakwidza kune vese vanotanga uye vane ruzivo ruzivo. Iwo makirasi akawandisa iwe unogona kugara uchiomesa zvinhu nekutora zviyero kana dumbbell ne bonkuwedzera huremu.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa ichi chine maviri ekurovedza muviri. Imwe yadzo inopa maekisesaizi maekisesaizi (kufamba nekukurumidza) kwekoriori kupisa uye nekukurumidza metabolism. Mune imwe - simba rekudzidzisa kusimbisa mhasuru uye kugadzirisa kwenzvimbo dzedambudziko. Izvo zvinobatsira kutora nzira yakazara yekuvandudza mhando yemuviri wako.
2. Workout naLeslie Sansone yakakodzera vatangi. Unogona kutanga kubata nazvo, kunyangwe usina ruzivo rwekusimba. Nekudaro, icho chirongwa Famba Icho Kubva Mumazuva makumi matatu uye chakakwanira mudzidzi wepamberi.
3. Mukusimbisa simba mune zvese zvakakosha kurovedza muviri kusimbisa mhasuru dzemapfudzi, maoko, dumbu, zvidya nemagaro. Kana usati wambobata maekisesaizi nema dumbbells, iwe une mukana wekudzidza izvo zvekutanga.
4. Unogona kuwedzera kana kudzikisira kuomarara kwekudzidziswa. Semuenzaniso, tora huremu hwemaoko kana kusarudza dumbbells ine huremu hukuru.
5. Makirasi ane simba kwazvo uye anosetsa: Leslie anokukurudzira iwe mukati meawa. Iwe unozokurudzirwa pamhedzisiro.
nezvayakaipira:
1. Kana iwe uine dambudziko hombe rekurema kana dambudziko nemajoini majoini, zvirinani kusarudza makirasi anodhura naLeslie Sanson.
Famba Uchibva Mumazuva makumi matatu iri chimwe chezvirongwa zvinonyanya kushanda Leslie Sansone. Pasi pemamiriro akapfava iwe unogona kupisa mafuta, kunatsiridza chimiro chako uye kuve wakanaka uye mutete.
Verenga zvakare: Yepamusoro yakanakisa yekudzidzira kwevanotanga kana kupi kwekutanga kuita kugwinya?