Mukati
Iwe unoda yoga, asi unoda kudzidzisa zvinobudirira kune yako chimiro? Une mukana wakadaro! Yoga naDenise Austin ichakubatsira kuderedza uremu, kusimbisa tsandanyama, kuvandudza hutano uye mafungiro. Hwaro hwekudzidziswa kwake kwechinyakare asanas uye classical kusimba maekisesaizi. Funga nezvepurogiramu mbiri dzevarairidzi dzakakurumbira.
Chirongwa Denise Austin: Yoga uremu kudzora (Yoga Body Burn)
Simba yoga inobatsira kupisa mafuta uye kuchengeta muviri uri muchimiro chakanaka. Muchirongwa chake, Yoga Muviri Kupisa, murairidzi akatora kurovedza muviri kunobvumidza iwe kugadzirisa nzvimbo dzako dzese dzine dambudziko. Kudzidzira kwakakamurwa kuita 4 zvikamu:
- Nekupisa mafuta (20 maminitsi)
- Zvehudyu (10 maminitsi)
- Kudumbu (10 maminitsi)
- Kuzorora (maminitsi makumi matatu)
Iwe unogona kuita chirongwa chese chemaminitsi makumi mashanu mukuzara kwayo, kana kuita zvikamu zvakakosha. Kune makirasi iwe unoda Mat, nekuti mamwe asanas uye maekisesaizi anoitwa pasi. Denise akanyanya tsanangudzo yakazara pamusoro pekudzidziswa, saka kunyangwe usina kumbodzidzira yoga, unenge wagona.
Chirongwa Denise Austin: Yoga ye dieters (Fat-Blasting Yoga)
Denise anokupa chirongwa cheFat-Blasting Yoga, iyo inosanganisira akati wandei maitiro eyoga. Zviitwa zvese zvakasarudzirwa zvakanyanya kusimbisa mhasuru dzako uye kuvandudza muviri. Dzidzo ine zvikamu zvitatu:
- Simba yoga naDenise Austin inomhanyisa metabolism uye kupisa macalorie, nekuda kwemhando yekurovedza muviri uye nekukurumidza kuchinja maitiro. Inotora maminitsi makumi matatu.
- Hatka-yoga inovandudza kumira kwako uye kusimbisa muviri wepamusoro nepamusoro. Inotora maminitsi gumi nemashanu.
- Complex yekusimbisa mhasuru dzemudumbu ichaita kuti dumbu rako riite flat uye riite taut. Kuti uwedzere kushanda kwekudzidziswa, iwe uchashandisa iyo fitball. Inotora maminitsi gumi nemashanu.
Vhidhiyothreesome inotora awa imwe, asi unogona kuderedza nguva yayo nekusarudza chete zvikamu zvakakodzera. Kune makirasi iwe unoda Mat, uye mune yakaoma pane yekutsikisa zvakare inogonesa fitball. Nekudaro, kana iwe ukasadaro, maekisesaizi anogadziriswa nyore kune avo uko bhora rekurovedza muviri risingade.
Kana iwe uri wekutanga, zviri nani kusarudza chirongwa Yoga Body Burn. Haana simba seFat-Blasting Yoga, uye simba rinorishandisa zvishoma. Nekudaro, kana iwe uine yakanaka avhareji yekudzidziswa, saka zvakanyanya mukana, iwe unenge wakagadzirira kune ese vhidhiyo.
Denise Austin anokurudzira kuita yoga kanokwana ka3 pavhiki. Kuti uwane mhedzisiro yekukurumidza iwe unogona kurovedza muviri kakawanda kana Kuwedzera aerobic zvirongwa. Semuenzaniso, unogona kuona yakakurumbira Workout Denise "Kukurumidza kuonda". Musanganiswa wemhando dzakati wandei dzemitoro unopa mhedzisiro inoshanda kumuviri, saka usatya kuyedza uye kuedza zvirongwa zvevhidhiyo zvakasiyana.
Izvo zvakanakira uye zvakaipira zveyoga yekuderedza uremu kubva kuna Denise Austin
zvayakanakira:
1. Zvirongwa zvinomiririra musanganiswa wekare weyoga uye kusimba, nekuda kweiyo uchaonda, simbisa tsandanyama dzako uye kugadzira muviri mutete.
2. Workouts inoitwa mukunyarara, pasina jerks uye accelerations. Hapana mutoro unorema, ingovhara maekisesaizi.
3. Neyoga Denise Austin, unogona kukudziridza kushanduka kwako, kuvandudza kutambanudza uye kuita kuti muviri wake ugadzikane. Uyewo maekisesaizi anobatsira kusimbisa mhasuru dzemusana uye kugadzirisa kumira.
4. Unodzikamisa pfungwa dzako, deredza kushushikana uye dzidza kufema zvakanaka.
5. Mudzidzisi anovaka makirasi kuitira kuti iwe ugone kugadzirisa nzvimbo dzako dzose dzine dambudziko, kunyanya makumbo uye dumbu.
6. Kudzidzira kwakakodzera kune vese vanotanga uye vepamberi. Kana uchangobva kuita zvekusimba, tanga nevhidhiyo pfupi yemaminetsi makumi maviri.
7. Maekisesaizi akasimba anoshandisa Denise muvhidhiyo yavo, akanyanya inoshanda pakurasikirwa uremu uye tsandanyama toni.
8. Zvose zviitwa zvakashandurirwa mumutauro weRussia.
nezvayakaipira:
1. Kana iwe uchida kuderedza uremu uye kusimbisa muviri nekukurumidza sezvinobvira, zvakanakisisa kusarudza aerobic kana simba zvirongwa uye yoga naDenise Austin kuti uite mune imwe nzira.
2. Chenjerera nemarunda anotambanudza nyore nyore. Nguva dzose edza kudziya zvakanaka usati wadzidzira.
Yoga yekuderedza uremu ichakubatsira kwete kungoshandura muviri wako uye kugadzirisa mafungiro ako. Kana iwe uchida mhando dzakanyarara dzekusimba, aya maekisesaizi iwe zvechokwadi achanakidzwa.
Verenga zvakare: Yoga yekurasikirwa uremu naJillian Michaels (Meltdown Yoga)