Rip: 60 chirongwa chakanangana nekumiswa kudzidziswa, chakagadziridzwa neaimbove mutambi uye iye zvino murairidzi Jeremy Stroma. Iyo yakaoma ndiko kusanganisa kweanoshanda, plyometric, kettlebell uye simba zviitwa zvekuchinja kwakakwana kwemuviri wako mukati memavhiki masere. Kukwidziridzwa kwechirongwa kwakapa kuna Jillian Michaels, kunyangwe ichitungamira bhonasi rimwe chete rekurovedza muviri kubva kukosi yese.
Kudzidzisa Rip: 60, iwe uchazoda yakasarudzika TRX yekumiswa kudzidziswa. Aya maitiro ave budiriro chaiyo mumunda weanoshanda zvirongwa. Kudzidziswa ne TRX zvishwe zvinovakirwa pamitambo ine huremu hwayo kurwisa kwesimba.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- TABATA Workout: gumi seti emitambo yekudzikisira uremu
- Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
- Kumhanya mangwanani: shandisa uye kugona uye nemitemo yekutanga
- Simba kudzidziswa kwevakadzi: chirongwa + kurovedza muviri
- Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
- Kurwiswa: nei tichida + makumi maviri sarudzo
- Zvese nezve crossfit: zvakanaka, njodzi, kurovedza muviri
- Maitiro ekudzikisa chiuno: matipi & maekisesaizi
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
Tsananguro yechirongwa iyo Rip: 60
Kudzidziswa neiyo TRX zvishwe zvinobatsira kusimudzira, kugadzikana uye kubatana, kuwedzera simba rese, kutsungirira uye kushanduka. Uye zvakare, iwe unosimbisa yako mhasuru, kusanganisira yakadzika kudzikamisa mhasuru. Izvi zvinoita kuti uve nehunhu hwakanaka uye musana wakasimba. Hinges akasungirirwa pamusuwo, madziro kana siringi iwe unogona kuita maekisesaizi zvichienderana netambo nemaoko ako kana tsoka.
Izvo zvaunoda kuti uite kusimudzira kudzidziswa:
- kusimbisa mhasuru dzemuviri wese
- kudzikamisa musana uye kugadzirisa mamiriro
- kunatsiridza mwero, kumhanya uye kubatana
- kuratidza muviri uye kubvisa nzvimbo dzine dambudziko
- kune akasiyana siyana ekurovedza kumba
- kuomesa tsika dzechivanhu uye kugadzirisa mashandiro ako
Chirongwa Rip: 60 inosanganisira zvisere zviitwa zvekudzidzira kwemakumi mashanu-8 maminetsi akapararira kwemavhiki masere. Iwe unodzokorora iyo yakafanana kurovedza mukati mevhiki (mazuva maviri abviswa), uye wozoiisa nekuenda kune vhidhiyo nyowani. Ndokunge, vhiki rega rega iwe unowana chirongwa chitsva. Zvese zvekutanga kudzidziswa ndiJeremy Strom. Pamusoro pechirongwa chikuru pane mana mabhonasi mavhidhiyo ari 20-40 maminetsi:
- Mafuta Akabvaruka (Jillian Michaels)
- Tsamira Yakaonda (St Georges. Pierre)
- YeVamhanyi (Jeremy Strom)
- Simba Yoga (Jeremy Strom)
Workout Rip: 60 yakagadzirirwa General muviri toni, kurasikirwa kwemafuta uye kusimudzira kwekushanda (kumhanya, kugwinya, kubatana). Ivo vari mukati menguva nzira, uye vanomiririra kuchinjika kwemaitiro akasiyana siyana nehuremu hwemuviri wake. Kutanga nevhiki rechishanu rekudzidziswa iwe uchada kettlebell. Maekisesaizi ekupedzisira kwemasekondi makumi matanhatu pakati pavo anotora mira pfupi. Iko kusarudzwa chaiko kwemaitiro kuri nyore kunyangwe kune avo vasina kumbobvira vabatanidzwa mukumiswa kudzidziswa. Pakazara, chirongwa cheRip: 60 chakaringana pamwero wepakati wekudzidziswa, ndiko kuti, avo vatove neruzivo rwekudzidzira.
Verenga zvimwe nezve TRX + yekutenga
Zvimiro Rip: 60
- Kuti uite iyo Rip: 60 iwe unozoda chiuno chekumiswa kudzidziswa. Pasina ivo kumhanyisa chirongwa hazviite zvine musoro.
- Iyo yakaoma yakagadzirirwa masere masere, iwe uchaenda kuita 8-4 kanokwana pasvondo pakarenda.
- Chirongwa ichi chinosanganisira 8 yekutanga kurovedza muviri kwemakumi mashanu-50 maminetsi uye 60 bhonasi yekudzidzira kwemaminetsi makumi maviri nemakumi mana, iyo isina kuverengerwa mukarenda hombe.
- Exercises inogara makumi matanhatu masekondi, ichinyatso kuchinjisa kwakasimba uye kwakanyarara nguva Ndokumbira utarise kuti haasi ese maekisesaizi anoitwa aine zvishwe, mamwe acho anoitwa pasina michina kana zviyereso (muvhiki yechishanu kusvika yechisere).
- Jeremy Strom inopa plyometric, funcitonally, simba, static kurovedza muviri, kurovedza muviri uye kuenzanisa. Iwe unonyatso shanda pane ese mhasuru yemuviri wako.
- Complex kudzidziswa Rip: 60 yakakwana yehuremu hwekurema, kuonda uye kugadzirisa kwese muviri toni.
- Iyo yakazara chikamu cheiyo chirongwa - avhareji, izvo zvidzidzo zvinokanganisa uye zvinokodzera vanhu vakatove neruzivo rwekudzidzira.
- Maekisesaizi ane zvishwe akakosha kune vese varume nevakadzi.
- Exercises neTrX kubatsira kuvandudza simba rinoputika remhasuru uye kukudziridza kushanda kwese kwemuviri.
- Hinji yekugadzirisa zviri nyore iyo nhanho yekuoma kwekurovedza muviri nekungochinja chinzvimbo chemuviri.
Midziyo yekusimbisa: ongorora + kupi kwekutenga