Mukati
Vhidhiyo naDenise Austin ndeye nzira yakavimbiswa yekudzora huremu uye chimiro chakanaka. Kana iwe watopfuura danho rekutanga, tinokukurudzira kuti uite zvakanyanya maekisesaizi eKurumidza Kupisa Cardio.
Tsanangura vhidhiyo yekurovedza naDenise Austin
Kurumidza Kupisa Cardio kudzidziswa kwenguva pfupi yemuviri wese, yakavakirwa simba uye maekisesaizi eerobic. Denise anokukoka iwe kuti ushande zvakanyanya pachimiro chake, uchichiita chakatetepa uye chinoshamisira. Iwe uchabata kupwanya kunopwanya kumafuta emuviri uye kugadzirisa nzvimbo yese yedambudziko yemuviri wako. Chirongwa ichi chichava chakaoma kune vanotanga, asi kune epakati nepamberi chikamu, chinokwana zvakakwana.
Mafuta anopisa vhidhiyo naDenise Austin yakakamurwa kuita zvikamu zvina.
- Dziisa (5 kwemaminitsi). Kutanga kurira kwekudzidzira kunokutendera kuti udziye tsandanyama dzako kuti udzivise kukuvara kudiki uye kukuvara. Iwe zvakare uchaita mashoma anotambanudza maekisesaizi.
- Nguva yekudzidziswa cardio (20 kwemaminitsi). Yakanyanya simba aerobic ine zvinhu zve kickboxing, kutamba, uye kujairika kugwinya. Kwakawanda kusvetuka, hops uye nessassery yakakwira tempo yekirasi yese. Iko kuverenga hakudi.
- Cardio Workout ine dumbbells (20 kwemaminitsi). Inosanganisira zviitwa zvemasimba zvinoshanda panguva imwe chete zvikwata zvemhasuru zvakawanda Chidzidzo ichi chinowedzeredzwa nemafambiro eerobic kuchengetedza kupomba. Iwe unozoda dumbbells.
- Kutambanudza kwekupedzisira (5 kwemaminitsi). Iwe unodzikamisa kufema kwako uye unoita maekisesaizi ekuzorora uye kudzoreredza mhasuru dzakabatanidzwa panguva yekurovedza muviri.
Unogona kupedzisa zvese kudzidzisana, uye unogona kuzvipatsanura kuita mazuva maviri. Kuti tiwane zvabuda tinofanirwa kubata nazvo 3-5 kanomwe pasvondo. Kana iwe ukaita maekisesaizi uye uchinzwisisa kuti mutoro wakatarwa wakanyanya kukuremera, wobva watarisa pachirongwa Denise Austin "Kurasika uremu". Inomhanya pane imwecheteyo, asi yakagadzirirwa yekupinda-chikamu kudzidziswa.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Ichi chiito chakanakisa chekudzikira uremu: chiyero chakakwira, kurovedza muviri kwesimba, mafuta kupisa cardio. Zvese zvakaitwa kuti iwe ugone kushandisa huwandu hwakawanda hwemakoriori kune imwe Workout.
2. Vhidhiyo naDenise Austin Vanokurumidza Kupisa Cardio iri nyore kupatsanurwa kuita zvidimbu zvina, saka unogona kuita maminitsi makumi matatu kana makumi mashanu zvichienderana nekugona kwako uye nenguva.
3. Maekisesaizi akasarudzwa nemurairidzi, anosanganisira akati wandei mhasuru mapoka. Iwe uchagadzirisa nzvimbo dzedambudziko: maoko, dumbu, zvidya uye magaro.
4. Pamidziyo yekuwedzera iwe yaunoda ndeye dumbbells.
5. Kunyangwe muchikamu chemagetsi Denise anotsigira kupomba kwepamusoro nekuda kwekufamba kwenguva. Iwe uchasimbisa mhasuru uye kupisa mamwe macalorie.
6. Chikamu cheAerobic-chinguva chemurairidzi chakavakwa mukiyi yekutamba, nokudaro chichiita kuti chidzidzo chinakidze uye chivhure.
nezvayakaipira:
1. Chirongwa ichi hachisi chevatangi vekutanga. Kana iwe uchangobva kutanga iyo yekurovedza muviri uye uchizvitorera iyo yega yakakodzera kudzidziswa, tarisa chirongwa Jillian Michaels kune vanotanga.
2. Denise ingori yakawandisa simba chikamu kurovedza muviri kwakaomarara.
3. Nekuda kwenhamba huru yekusvetuka mutoro wakakomba pamabvi emabvi uye pasi peshure, saka teerera kuzviita zvetekiniki uye uve nechokwadi chekuita mune yakanaka sneakers.
Kune vateveri vaDenise Austin asi iyi vhidhiyo yekudzidzisa ingave iri nzira yakanaka yekuwana yakawanda epamusoro nhanho makirasi. Chirongwa ichi chinopa yepamusoro-soro mutoro pane wese muviri, saka nekugara uchirovedza iwe mwedzi unotevera uchaona mhedzisiro yekutanga.
Verenga zvakare: Wepamusoro 30 zvirongwa zvevatangi: kupi kwekutanga kudzidzisa kumba.