Mukati
Uri kutsvaga mhando kurovedzwa kwemhasuru dzemudumbu? Edza chirongwa che STS Ab Circuits nemukurumbira mudzidzisi Keith Friedrich. Chidzidzo chipfupi chemaminetsi makumi maviri pamhasuru dzemudumbu chinokubatsira iwe kuwana mudumbu wakatsetseka uye wakanaka abs.
Tsananguro yekurovedza mhasuru dzemudumbu naKate Friedrich
Kate Friedrich akaburitsa rakazara chirongwa chitsva. Akanyatsoongorora nyaya yekugadzira muchina wakanaka uye akagadzira kosi yekusimbisa muviri, iyo inopa akawanda maekisesaizi emhasuru yemudumbu. Mune imwe yadzo, Kate anotora hwaro hwePilates, mune imwe - iyo yoga, wechitatu - kurovedza pamwe ne fitball, ina kurovedza nebhora rekurapa. Chirongwa ichi chine zvikamu zvitanhatu, chimwe nechimwe chinosanganisira kurovedza muviri tsandanyama dzemudumbu chete.
Saka, chirongwa ichi chinosanganisira makirasi anotevera:
1. Pilates Kubva abs. Chidzidzo chinotora maminetsi gumi nesere, hapana imwezve hardware inodikanwa. Maekisesaizi ese anoitwa kubva kunzvimbo yakajairika, akavakirwa pazvinhu zvePilates.
2. Yoga Kubva abs. Iko kudzidziswa kwakagadzirirwa kwemaminetsi gumi nemashanu, zvimwe zvekushandisa hazvidiwe. Mazhinji ezvinhu zvakatorwa kubva ku yoga. Muhafu yepiri yezvidzidzo zvakasanganisirwa kurovedza kubva panzvimbo yeplank, izvo zvinonyanya kushanda kune venhau.
3. Kurema uye Plates abs. Kudzidziswa nehurefu hwemaminetsi gumi nemasere ezviitwa, iwe unoda mapepa mapepa ekutsvedza tsoka pasi nepasi. Uye, nekudaro, chero pasi rinotsvedza. Kana iwe usinayo mudura, unogona kuita chete maminetsi gumi ekutanga. Zvinosanganisira kurovedza muviri kunobatsira padumbu remhasuru dzechiuno, izvo zvinowedzerwa hazvidiwe.
4. Kuramba bhora abs. Iko kudzidziswa kunotora maminetsi makumi maviri uye kudzidzira fitball chaiyo. Kana iwe uine mukana, ive shuwa kutenga iyi yemitambo hunhu. Zvichaita kuti Workout yako ive yakawanda zvakasiyana.
5. Aihwa midziyo abs. Chidzidzo pasina mimwe michina, iyo inguva yemaminetsi gumi nemana. Kune akawanda kurovedza muviri pane muchina. Muchikamu chechipiri chepurogiramu yevhidhiyo iwe wakamirira kurovedza kubva panzvimbo yeplank.
6. mushonga bhora abs. 19-miniti yekurovedza nebhora rekurapa. Mazhinji ezviitwa anoitwa kubva pakamira nzvimbo. Zvekudzidziswa unoda mumwe wako, sekurovedza muviri muhafu yepiri yechirongwa ichiitwa vaviri vaviri.
Sezvauri kuona, kushomeka kwemhando dzakasiyana iwe unonzwa. Wese mudzidzi anokwanisa kuwana yakakodzera kudzidziswa. Kate Friedrich anogara achiedza kusvika kune angu makosi ekugwinya nounhu hukuru. Kubata kwake kwetsandanyama dzemudumbu kunoita kwete kubva pane izvo zvatingati nezvazvo: isu tese takaona kumwe kunhu.
Nekudaro, chirongwa ichi chinonyanya kushandiswa seimwe yekuwedzera mutoro. Semuenzaniso, iwe unorovedza pane imwe yevhidhiyo chiyero, asi iwe hauna kukwana kwakaringana kwematumbu emudumbu. Uchasanganisira zvidzidzo zviviri naKate Friedrich muchirongwa chako chemuviri chevhiki uye unovimbiswa kuvandudza mhedzisiro yako. Rangarira kuti dumbu rakapetana harikwani kungokwenya muchina. Iwe unofanirwa kutevera iyo dhayeti uye kuita cardio kurovedza.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Zvipo 6 sarudzo dzakasiyana dze kudzidzisa mhasuru dzechipfuva, kubva kwaunogona kusarudza yaunoda kana kuchinjanisa pakati padzo.
2. Yakashanda nemazvo mhasuru dzemudumbu kubva kumativi ese.
3. Kutenda kuArsenal yakakura yemitambo inoshandisa Kate Friedrich, urikushandawo mhasuru dzemakumbo.
4. Zvinhu zveyoga nePilates kurovedza zvine bhora rekurovedza zvinowedzera zvakasiyana kune zvakajairika dumbu maitiro.
5.Nguva yekudzidziswa kwetsandanyama dzemudumbu naKate Friedrich - 15-20 maminitsi. Vapfekedze ivo muchirongwa chako chemuviri uye utore dumbu.
nezvayakaipira:
1. Kune matatu ezviitwa zvitanhatu zvakaratidzwa vanoda zvimwe zvekushandisa (fitball, mushonga bhora, mapepa mapepa).
2. Icho chirongwa chakatsamira, chakanyanya kukodzera semutoro wekuwedzera pane wekudhinda.
3. Kana iwe uchitsvaga nzira yakazara yekudzidzisa matumbu emudumbu, izvo zvoona, semuenzaniso, chirongwa Killer Abs naJillian Michaels.
Iyo purogiramu yemuchina naKate Friedrich yakakwana kune avo vaitsvaga kuwedzera kuomesesa pamhasuru dzemudumbu. Kana iwe uchida kuwedzera iwo voltage yemuchina wako mushure mekurovedza muviri, ita izvi kurovera chete 2-3 nguva pasvondo uye mhedzisiro yacho haizozvichengete yakamirira
Onawo: Sei kudzora huremu munharaunda mune chimwe chikamu chemuviri?