Slim Series kubva kunaDebbie sibers: kurovedza muviri kwemuviri wese. Inokodzera vatangi!

Slim Series chirongwa kubva kunaDebbie sibers, icho chinosanganisira 9 yakazara yakazara inoshanda yemuviri wese. Iyi yakaoma inogona kunge seyakazvimirira kosi, uye kuwedzera kukuru kune ako mamwe makirasi.

Tsananguro yekurovedzwa kubva kuSlim Series Debbie sibers

Slim Series inosanganisirwa 6 mavhidhiyo nehurefu hwemaminetsi 60-100 uye 3 Taura mashandiro nehurefu hwemaminitsi makumi matatu nemakumi matatu nemashanu. Mukuongorora kwedu takaisawo chirongwa ichi Ramba wakadaro, kunyange ichifungidzirwa sebhonasi vhidhiyo kuchirongwa Slim muna 6. Unogona kuita iyi vhidhiyo sezvakarongwa kubva kunaDebbie sibers (zvimwe nezvazvo zvichakurukurwa pazasi), Uye kusarudza chero munhu kurovedza muviri.

Workout kubva kuSlim Series yakakodzera kune ese hunyanzvi mazinga, kunyangwe vanotanga vanogona kutsungirira zvidzidzo. Debbie sibers inopa musanganiswa wesimba uye maekisesaizi maekisesaizi ayo anozokubatsira iwe kuti ushandire pane mhasuru toni, kupisa mafuta uye kubvisa nzvimbo dzedambudziko. Mazhinji makirasi iwe unongoda chete dumbbells (1-3 kg), asi dzimwe nguva iwe unodawo iyo yekuwedzera, kurema kwemakumbo uye chigaro. Iwo ekudzidzira ari epamusoro-soro uye anoshanda, ndosaka chirongwa ichi Slim ine mamirioni evateveri pasirese.

• Zvigadzirire (Maminitsi zana). Muvhidhiyo ino uchawana kuchinjaniswa kwesimba uye zvikamu zveaerobic uye basa remhando yepamusoro pane ese matambudziko nzvimbo dzekumusoro nedzakadzika dzemuviri. Zvishandiso: dumbbells, chigaro (sarudzo).

• Risimbise (Maminitsi makumi matanhatu). Uku kurovedza kunobva kuSlim Series inononoka-kufamba uye inosanganisira basa rakasimba muviri wezasi. Debbie Sieber akaita maekisesaizi mukumira uye akarara pasi kuti agadzirise zvizere zvidya nemagaro. Zvishandiso: zviyereso (kusarudza), chigaro.

• Sanganisa Iwo (Maminitsi makumi matanhatu). Fat-unopisa chirongwa icho chinokubatsira iwe kunyatso shanda pane ese matambudziko matambudziko. Iwe uri kumirira kukurumidza kutsiva mumwe nemumwe musimba, aerobic uye static kurovedza kwemapoka ese emhasuru. midziyo: dumbbells, expander.

• Tone It Up (Maminitsi makumi matanhatu). Kurovedza nekusimbisa pamusoro wepamusoro muviri, kunoitika nemwero wepamusoro. Nekudaro, mhasuru dzehudyu nemagaro zvinobatanidzwawo mukurovedza muviri. Zvishandiso: dumbbells, huremu hwemakumbo (sarudzo).

• Kuibvarura (Maminitsi zana). Kumwe kudzidzira-kwemuviri muviri kunopokana nemuviri wako. Iine kunyange mamwe maitiro eplyometric. Zvishandiso: dumbbells, expander (sarudzo).

• Kutonhora Izvo (58 min). Kutatamura muviri wese, nekutenda kwaunodzoreredza mhasuru mushure mekurovedza muviri. midziyo: chigaro.

• Ramba wakadaro (40 maminetsi). Muhafu yekutanga yechirongwa iwe uri kumirira maekisesaizi uye anoshanda emuviri wese. Ipapo iwe uchaita kurovedza nekuwedzera uye kupedzisa maitiro akaomarara paMat. Zvishandiso: expander.

• Cardio Sculpt Express (35 maminetsi). Kurovedza kunosanganisirawo maekisesaizi uye simba rekushandisa munzvimbo dzinonetsa. Zvishandiso: dumbbells, expander (sarudzo)

• Cardio Core Express (30 maminetsi). Iyo yakaoma, nekusimbisa pamisungo yepakati, uye mazhinji ezviitwa zvinoitwa munzvimbo yakamira. Zvishandiso: dumbbells.

• Kwazvo It Off Express (30 maminetsi). Kutatamura muviri wese. Zvishandiso: hazvidiwe.

9 sarudzo kalendari Slim Series

Debbie sibers inopa karenda huru tetepa Seriesiyo inosanganisira 6 zvidzidzo pavhiki uye 1 zuva rekuzorora. Debbie anopawo mamwe makarenda akagadzirwaiyo iwe yaunogona kushandisa zvichienderana nezvinangwa zvako. Ivo vakapendwa mumazuva manomwe, asi iwe unogona kuzvidzokorora mukati memavhiki mana kusvika mana. Mushure memasvondo e7-4 ekudzidziswa kwakasimba (zvisinei nesarudzo yaunosarudza) hazvo unofanirwa kuenda kuchikamu chekudzoreredza kwemasvondo 6-4.

1. Calendar Kudzoreredza: kupora (nyore nhanho)

Nekudaro, zvakare zvakare tinosimbisa kuti Debbie sibers inopa zano mushure memamwe mavhiki e4-6 ekudzidziswa kuronga a vhiki yekudzoreredza pamberi pechikamu chinotevera chemasangano. Nekuda kweizvi hauzorasikirwe nehunhu hwavo chete, asi unodzidzira zvine mutsigo mushure mekuzorora. Sarudzo yekudzosa mavhiki eSlim Series ndeye:

• Muvhuro: Itonhorere Icho
• Chipiri: Itonhorere Icho
• Zvakatipoteredza: Zvakasimba Izvo Kumusoro
• China: Itonhorere Icho
• Chishanu: Tone It Up
• Mugovera: Itonhorere Icho
• Svondo: Zvitonhorere

2.Karenda Kudzoreredza 2: kupora (nyore nhanho)

Iyi ndiyo yechipiri sarudzo yekudzosa vhiki, inogona kunzi kuomesesa zvishoma uye izvo zvinosanganisira kirasi yeSlim muna 6. Iyi chirongwa chevhiki nevhiki inogona zvakare kuve sarudzo yakanaka yevhiki yechipiri yechikamu chekudzoreredza.

• Muvhuro: Itonhorere Icho
• Chipiri: Start It Up, Slim & Limber
• Chitatu: Tone It Up
• China: Itonhorere Icho
• Chishanu: Start It Up, Slim & Limber
• Mugovera: Itange It Up, Itonhorere Iyo Kure
• Svondo: Zvitonhorere

3. Karenda yeiyo Maintenance Chirongwa 1 (yepakati chikamu)

Kana iwe waita Slim muna 6 uye uchida kuchengetedza zvibereko zvavo zvakanaka, wobva wanamatira pakarenda yeThe Maintenance Program. Kuita 3-4 kudzidzira vhiki, iwe unozogona kuchengetedza muviri wako mune yakanaka chimiro. Kune ino khalendari unogona kuwedzera Kutonhorera Kunze kana Slim & Limber mumazuva ekuzorora.

• Muvhuro: Zviumbe Izvo
• Chipiri: zorora
• Zvakatipoteredza: Ramba Uchisimudza
• China: zorora
• Chishanu: Kuibvarura
• Mugovera: Itonhorere Icho
• Svondo: zorora

4. Karenda yeiyo Maintenance Chirongwa 2 (yepakati chikamu)

Mumwe muenzaniso wekarenda une zvinangwa zvakafanana nezve pamusoro, asi mune ino kesi, chirongwa chakapihwa zvishoma zvakanyanyisa.

• Muvhuro: Zviumbe Izvo
• Chipiri: Slim & Limber
• Chitatu: Tone It Up
• China: Risimbise
• Chishanu: Kutonhodza Icho kana Slim & Limber
• Mugovera: Ramba Wakadaro
• Svondo: zorora

5. Karenda Iyo Torso-Toning Chirongwa (wepakati nhanho)

Iko kusanganiswa kwekurovedza muviri unonyanya kuve yakanangana nemhasuru dzemuviri wepamusoro (maoko, mapendekete, muviri), nepo mutoro uri pazasi remuviri uchizodzikiswa. Ichi chingave chakakura sarudzo kana iwe uchida kuve nekumbozorora zvishoma kune mhasuru dzemakumbo uye magaro.

• Muvhuro: Tone It Up
• Chipiri: Itonhorere Icho
• Chitatu: Tone It Up
• China: Itonhorere Icho
• Chishanu: Tone It Up
• Mugovera: Risimbise
• Svondo: zorora

6. Karenda Iyo Yepasi Muviri Chirongwa (pakati nepakati kuenda padanho repamberi)

Ichi chirongwa chinotarisa pazasi remuviri. Unenge uchishanda pamusoro pemuviri wese, asi mhasuru dzezvidya nemagaro dzinozogamuchira iwo mutoro wakanyanya.

• Muvhuro: Zviumbe Izvo
• Chipiri: Risimbise
• Zvakatipoteredza: Itonhorere Icho
• China: Risimbise
• Chishanu: Itonhorere Icho
• Mugovera: Risimbise
• Svondo: zorora

7. Karenda Iyo Split Routine (yepakati nepamberi nhanho)

Ichi chirongwa chinoitika maererano nechirongwa: kushanda mazuva maviri, zuva rimwe kudzoreredzwa. Uchadaro chinja mutoro kumativi ekumusoro neepasi emuviri.

• Muvhuro: Tone It Up
• Chipiri: Risimbise
• Zvakatipoteredza: Itonhorere Icho
• China: Tone It Up
• Chishanu: Risimbise
• Mugovera: Itonhorere Icho
• Svondo: zorora

8. Karenda, Iyo Slim Kudzidzisa Chirongwa 1 (chapakati kuenda kumberi)

Iyi ndiyo karenda yakazara inosanganisira mavhidhiyo makuru ese kubva kuSlim Series. Inokodzera yepakati nepamberi nhanho.

• Muvhuro: Tone It Up
• Chipiri: Risimbise
• Zvakatipoteredza: Itonhorere Icho
• China: Sanganisa Izvo Up
• Chishanu: Itonhorere Icho
• Mugovera: Kuibvarura
• Svondo: zorora
• Muvhuro: Zviumbe Izvo
• Chipiri: Itonhorere Icho
• Chitatu: kutangazve kubva kuTone It Up

9. Karenda, Iyo Slim Kudzidzisa Chirongwa 1 (advanced)

Imwe vhezheni yeakarenda yakazara Slim Series, asi yemudzidzi ane ruzivo.

• Muvhuro: Zviumbe Izvo
• Chipiri: Risimbise
• Chitatu: Sanganisa Izvo Up
• China: Tone It Up
• Chishanu: Itonhorere Icho
• Mugovera: Kuibvarura
• Svondo: Tambanudza

Zviunze iwe mukumira kwakakura neDebbie sibers uchiita pakagadzirira karenda kana nekusarudza iwo ega mashandiro. Kana iwe uchitove uchidzidzira pasi pechirongwa cheSlim muna 6 kana Slim mu6 Rapid Mhedzisiro, unogona kusanganisira chero vhidhiyo yeSlim Series yekusiyana uye kugona.

Onawo: Yese Workout, Beachbody mune iri nyore pfupiso tafura