Nhanho maekisesaizi: inoshanda pakurasikirwa nehuremu, kurovedza muviri kubva padanho aerobics vhidhiyo yevanotanga

Nhanho maekisesaizi - yakaderera zvine mutsindo cardio Workout, iyo yakavakirwa pane yakapusa mafambiro ekufambisa pane yakasarudzika nzvimbo yepamusoro (danho-chikuva) Nhanho maekisesaizi kirasi inozivikanwa kwazvo muzvidzidzo zveboka nekuda kwezvakanaka uye zvakapfava kumisungo yekushushikana.

Aerobics pamatanho ekuenzana zvakaenzana kune vese vatangi uye vemberi. Kuita nhanho maekisesaizi hakugone mune yekurovedza chete asiwo kumba. Izvo zvakakwana kutenga danho chikuva uye kusarudza yakakodzera vhidhiyo trenirovku. Ngatione, chii chiri kushandiswa kwehanho maekisesaizi uye kuti ungazviita sei nemazvo.

Nhanho-kumusoro chikuva: sei kusarudza + mitengo

Nhanho maekisesaizi: chii ichocho?

Kana iwe uchida kuva noutano hwakanaka uye wakanaka muviri, saka ive shuwa yekuita cardio kurovedza nguva nenguva. Iyi inzira huru yekukwana, kudzidzisa tsandanyama yemoyo uye kukudziridza kutsungirira. Kune akawanda marudzi akasiyana eerobic maekisesaizi ayo anozokubatsira iwe kuti uchengetedze kurova kwemoyo uye kupisa macalorie mukati mekirasi yeawa, asi imwe yenzvimbo dzinozivikanwa kwazvo dzekadhiyo yaive nhanho yeaerobics.

Nhanho maekisesaizi yakasikwa muma80-ies ezana ramakore rapfuura murairidzi gene Miller panguva yekukura kwekuzivikanwa kweaerobics uye kugwinya. Panguva yekupora mushure memabvi Jean, pazano rechiremba, akagadzira majoini, akatsika bhokisi diki. Kubudirira kugadziridza kwakamupa iyo pfungwa yekugadzira kurovedzwa uchishandisa kufamba pachikomo. Saka pane mutsva mutambo wemitambo - nhanho-aerobic, iyo yakakurumidza kuve inozivikanwa pasi rese.

Zvidzidzo zvakaratidza kuti nhanho aerobics makirasi anogona kubatsira mukudzivirira osteoporosis uye arthritis. Iyo zvakare iri nzira huru yekudzidzisa yako yemoyo system uye kupisa kusvika mazana mashanu emakoriori pa500 awa kirasi. Nhanho maekisesaizi ine maitiro akaomarara pamuviri, zvakanyanya kugadzirisa chimiro chemakumbo, magaro uye mudumbu. Kuita maekisesaizi padanho redanho kunobatsira kugadzirisa zvakanyanya kunetsa nzvimbo dzine dambudziko, idzo dziri kunze kwekunze, kumashure uye mukati mezvidya.

Chii chinonzi musimboti wedanho aerobics?

Saka, nhanho maekisesaizi kazhinji ine seti yematanho ekutanga akabatanidzwa mune tambo dzinoenderana. Iyo nhanho yekunetseka kwematanho uye mitsipa kunoenderana nechidzidzo chakatarwa. Kudzidzira kunoenderana nemumhanzi mimhanzi uye vari kukurumidza kumhanya. Makosi anoshandisa yakakosha epuratifomu chikuva isina-kutenderera pamusoro. Nhanho chikuva chine chinogadziriswa kukwirira, nekuda kweizvi iwe unogona kuwedzera kana kudzikisa kunetseka kwekurovedza muviri.

Kazhinji makirasi mudanho maekisesaizi anotanga neanodziya uye anokosha matanho. Zvishoma nezvishoma, matanho ekutanga akaomeswa uye akabatanidzwa muhomwe. Kana iwe wakasarudza chidzidzo kune vanotanga, saka musanganiswa unenge uri nyore - kwete anopfuura matatu matanho mune sumbu. Makirasi epakati nepakati nhanho anosanganisira kwete kwete chete zvakapfuma chords, asi zvakare yakawanda-inofambisa uye yakaoma shanduro yechiitiko. Saka kekutanga nguva iwe yaunogona kunge usiri nyore kudzokorora mafambiro achienderana pamwe nemurairidzi.

Kurovedza kwedanho aerobics kazhinji kunotora 45-60 maminetsi. Chidzidzo ichi chiri kuenderera uye chiri kuwedzera kuomarara, sekuzorora uye kupora unozodzoka nguva nenguva kuti utsike panzvimbo. Kana iwe uine nguva yakareba usina kuita zvekuita muviri, zvakanakira kutanga nekugara uchifamba usina Stepan kudzivirira hutano husina kunaka kana kunyange matambudziko emoyo. Vamwe varairidzi dzimwe nguva vanosanganisira kumagumo ezvidzidzo zvekudzidzira zvemaoko nedumbu kuti vaenzanise mutoro, sezvo danho rekurovedza muviri rinonyanya kutakura tsandanyama dzemakumbo nemagaro.

Peak kufarirwa kwepasirese kwedanho maekisesaizi akasangana mukunopera kwe90-ies. Maitiro matsva muhutano hweboka (HIIT, crossfit uye TRX) idiki dzakadzvanywa makirasi nhanho maekisesaizi. Nekudaro, izvozvi nematanho emakirasi anoramba achizivikanwa pakati pevazhinji mafeni ekushanda kwecardio Kufamba papuratifomu mutoro wakawanda pane kuvhunduka kwekusvetuka kwechirongwa, saka maererano nekuchengetedza, ivo vanopa mikana kune mamwe marudzi mazhinji emakirasi eerobic.

Mhando dzedanho maekisesaizi

Kana chidzidzo cheboka chikadaidzwa kunzi “nhanho maekisesaizi”, zvinoreva chidzidzo chekare nezve kudzidziswa kwenhanho yepakati. Izvo zvinofungidzirwa kuti iwe unogona kurerutsa uye kuita kuti zvinyanye kuoma nekuchinja padanho repuratifomu. Zvisinei, zvinogara zvakadaro zvirinani kuenda kune chidzidzo chekuyedza kuti unzwisise kuti chii chirongwa, sezvo kazhinji zvichitsamira pane maonero emurairidzi.

Kana isu tikataura nezvemhando dzedanho aerobics, zvinokwanisika kupa zvinotevera:

• Yekutanga Nhanho. Workout yevatangi, iyo inosanganisira matanho ekutanga uye musanganiswa uri nyore.
• Yakawedzera Nhanho. Kudzidziswa kwemudzidzi wepamberi uyo ave neruzivo rwekushanda nhanho. Kazhinji zvinosanganisira maitiro akaomarara uye kusvetuka kurovedza muviri.
• matambiro Nhanho. Chidzidzo kune avo vanofarira kutamba choreography. Muchirongwa ichi, nhanho dzinoumbwa mukutamba kwemasumbu izvo zvinobatsira iwe kwete chete kuti uderedze huremu, asi zvakare kukudziridza mapurasitiki uye vasikana kwete.
• Nhanho-mizingao. Nhanho maekisesaizi, kwaunowana mizhinji mienzanisiro yakaoma yekufamba, saka vanhu vakaringana vakarongeka. Asi kusimba kwechidzidzo ichi pamusoro.
• Nhanho Nguva. Kudzidziswa kunoitika mukati menguva yekumirira iwe wakamirira kuputika kwenguva uye nguva dzakanyarara kuti uwanezve. Yakanaka yekukurumidza kurasikirwa uremu.
• Double Nhanho. Workout, iyo inoshandisa maviri nhanho chikuva kuwedzera kushanda kwemakirasi
• simba Nhanho. Workout, iyo inoshandiswawo zviitwa zvemasimba zvemhasuru toni.

Zvakanakira nekukanganisa kwedanho aerobics

Nhanho maekisesaizi ine zvakawanda zvakanakira izvo zvakamuita iye mumwe we makirasi anozivikanwa kwazvo muzvikamu zveboka. Asi zvakare padanho rekurovedza vane zvinoverengeka zvinokanganisa uye zvinopesana, nekudaro, hazvina kukodzera kune wese munhu.

Zvakanakira uye zvakanakira nhanho maekisesaizi

1. Nhanho maekisesaizi ndeimwe yemhando dzinoshanda kwazvo dze cardio yekudzora uremu uye kubvisa mafuta akawandisa. 1 awa makirasi iwe unogona kupisa 300-500 macalorie.
2. Makirasi anokwikwidza maekisesaizi akachengeteka zvakanyanya kune majoini pane, semuenzaniso, kumhanya, plyometric, kusvetuka tambo. Nemhedzisiro yakaenzana uye simba, iwe unozowana yakaderera mhedzisiro pamajoini etsoka.
3. Uku kurovedza kukuru muviri wepasi, unova ndiwo unonetsa pakati pevakadzi. Iwe unozo taurisa mhasuru dzehudyu uye magaro, kuomesa nekuvandudza yavo fomu. Zvakare, matanho ari padanho rekubatsira kuomesa makumbo uye kuadzikisa iwo muhuwandu.
4. Iyo nhanho makirasi eerobics akakodzera kudzivirira osteoporosis uye arthritis, iyo inonyanya kukosha kune avo vanorarama vakagara hupenyu.
5. Munguva yekirasi nhanho maekisesaizi urikumanikidza moyo wako nemapapu kuti zvishande zvakanyanya uye vovaita hutano. Kudzidziswa kwakadai kakawanda kunodzora njodzi yezvirwere zvemwoyo.
6. Nguva dzose makirasi anokanda maekisesaizi achakubatsira iwe kuchengeta huremu hune hutano, uchidzivirira matambudziko ane chekuita nekufuta zvakanyanya: chirwere cheshuga, sitiroko, kusagadzikana kwemagetsi, marwadzo akabatana, matambudziko emoyo.
7. Nhanho maekisesaizi ichakubatsira iwe kukudziridza kutsungirira kunobatsira kwete chete panguva yekudzidzira asiwo muhupenyu hwezuva nezuva. Semuenzaniso, kana uchikwira masitepisi pane yepamusoro nzvimbo, kufamba kwenguva refu, kukwira gomo. Zvakare padanho maekisesaizi anokudziridza kufambisa, kugwinya uye kuenzanisa.
8. Unogona kugadzirisa kuoma kwekurovedza muviri nekushandura kukwirira kwenzvimbo yedanho. Iyo yakakwira iyo tier, iyo yakanyanya strain iwe yaunowana.
9. Nhanho maekisesaizi ine zviitwa zvekuyera kurema, yakanakira kuwedzera kuwanda kwemapfupa uye kuchengetedza mapfupa emuviri. Kwete izvi chete zvichaita kuti iwe uwedzere kufamba, asi zvakare zvinobatsira kudzivirira chirwere chepfupa mukukura.
10. Iwe unogona kuita nhanho maekisesaizi kwete chete mune akakosha makirasi asiwo kumba. Kune emahara emavhidhiyo tutori evatangi, nekuda kwekuti iwe unozogona kudzidza izvo zvekutanga zveeerobics padanho.

TABATA yekudzikira uremu: kusarudzwa kwemaekisesaizi

Kukanganisa kwenhanho maekisesaizi

1. Makirasi padanho iri ane mashoma maitiro kumajoini pane kumhanya uye kusvetuka, asi kana iwe uri pamabvi majoini, rudzi urwu rwekusimba dambudziko iri rinogona kuwedzera. Kana dambudziko riine majoini akapinza, saka zviri nani kutarisa pamakirasi ePilates.
2. Nhanho maekisesaizi akasiyana zvakanyanya uye haina kana imwechete template. Mudzidzisi wega wega anounza hunhu hwake muzvidzidzo zvekudzidzisa, saka haazi makirasi ese anoshanda zvakaenzana uye zvemhando yepamusoro.
3. Maekisesaizi padanho rinosanganisira mashandiro emhasuru dzemakumbo nemagaro apo mhasuru dzemuviri wepamusoro dzichitambira mutoro mushoma. Uye zvakare, nhanho maekisesaizi inodiwa kuti Usimudzire simba rekudzidziswa kuitira kugadzirisa kwakazara kwemuviri wako.
4. Nhanho maekisesaizi isa kushushikana pane Achilles tendon iyo iri pamusoro pechitsitsinho chetsoka. Kukundikana kutevedza nehunyanzvi hunyanzvi, matanho ari papuratifomu anogona kukonzera kukuvara kana kuputika kweAchilles.
5. Mune nhanho maekisesaizi anoshandisa musanganiswa wematanho uye mitsipa yekudzidza iyo inogona kutora nguva. Zvidzidzo zvekutanga zvekushanda mukati zvinowanzovhiringidzika nezve matanho uye hauna nguva yemurairidzi iyo inoodza mwoyo kuita nhanho yekurovedza muviri.

Contraindications yekudzidzira nhanho maekisesaizi:

• Mwoyo wepfungwa
• Zvirwere zvemajoini etsoka
• Zvirwere zve musculoskeletal system
• High blood pressure
• Varicose veins
• Kurema kukuru
• Kubata uye iyo postpartum nguva (mwedzi mitatu)
• Kuzorora kwenguva refu mukusimbisa muviri (zvirinani kutanga nekufamba kwenguva dzose 5-7 km pazuva)

Kana iwe uine zvimwe zvirwere zvinogona kukanganisa chiitiko chemuviri, saka zviri nani kubvunza chiremba.

Iko kushanda kweanhanho maekisesaizi ekudzikira uremu

Nhanho aerobics inoshanda zvakadii pakurasikirwa nehuremu? Tisati tapindura uyu mubvunzo, ngatirangarirei musimboti wekudzora uremu. Muviri wako unotanga kuonda kana iwe uchidya mashoma macalorie kupfuura ayo muviri wako unogona kudya. Zvisinei nekudzidzira, kana iwe ukadya zvishoma pane ako ezuva nezuva akakurudzira macalorie (kugadzira caloric dhefisiti), muviri wako simba rinotanga kushandisa mafuta kubva kune avo akachengetedzwa mumatura.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Cardio kurovedza inzira huru yekupisa macalorie, saka nhanho maeerobics inoshanda pakurasikirwa nehuremu. Chikamu chimwe cheawa iwe unogona kupisa kudya kumwe kwakanaka, uye nekudaro nekukurumidza kukuswededza padyo nechinangwa chaunoda. Pamusoro pe, nhanho yeaerobics tones mhasuru, inokanganisa subcutaneous mafuta nekuwedzera kutenderera kweropa, inopa simba uye kunoderedza kusagadzikana (kudzivirira kudya zvakanyanya).

Ehezve, kune simba rakawanda rekuita Workout izvo zvinokubatsira iwe kushandisa kweawa rezvidzidzo akawanda macalorie kupfuura danho aerobics. Asi iwe unofanirwa kunzwisisa kuti ivo vanogona kunge vachinyanya kuvhunduka uye kushungurudza kupfuura makirasi ane nhanho. Uye zvakare, nhanho maekisesaizi ndiyo inoderedza vhoriyamu uye inomesa chikamu chezasi chemuviri, uye kwete huremu hwake.

Nhanho maekisesaizi kune vanotanga

Kana iwe usati wamboita nhanho maekisesaizi uye uchida kutanga, wobva watarisa pane edu maficha ezvidzidzo, kurovedza kubva padanho aerobics uye kurudziro pane zvipfeko neshangu dzekudzidzira.

Nhanho maekisesaizi kune vanotanga: gumi maficha

1. Ive neshuwa yekuziva yakakodzera muviri chinzvimbo panguva yekuitwa kwedzidzo kubva padanho maekisesaizi: mabvi akapfugama, kudzoka akatwasuka, mudumbu mukati, matako akasimba, mapendekete kumashure, tarira kumberi.

2. Matanho aunoda kuti uite tsoka yese papuratifomu kuchitsitsinho haisi kurembera pasi.

3. Mudanho maekisesaizi kwete. yematanho pamaakaundi maviri - angangoita mana. Izvi zvinokonzerwa nekuti iwe haudi kungo famba pasi, uye kunyangwe kumusoro pachikuva.

4. Mune nhanho maekisesaizi, kusiyana neyekare, hapana nhanho dzekudzokera kumashure.

5. Pakutanga kirasi nhanho maekisesaizi ungave unonetsa kudzokorora zviitwa nemudzidzisi. Pamwe iwe unotogona kutsauka uye kuvhiringidzika mumatanho. Izvo zvakajairika, mushure memasangano matatu kusvika kumana unonzwa uine chivimbo zvakanyanya.

6. Iyo yepamusoro inhanho-yekumusoro chikuva, iyo yakanyanya kusimba mutoro. Vatangi vanofanira kusarudza kureba kwe10-15 masentimita Vadzidzi vane ruzivo 20 ona Zvishoma nezvishoma kureba kweprojekita kunogona kuwedzerwa. Izvo zvakasimbiswa kuti yega yega yekuwedzera masendimita mashanu akawedzerwa pakukwirira kwetepuru chikuva inopa imwezve 5% yemutoro.

7. Unogona kuomesa kurovedza muviri padanho rekutsika, kana ukashandisa zvidhoma kana zviyereso pamakumbo kana maoko.

8. Hafu yeawa usati warovedza muviri inwa girazi remvura uye gara uchitora maSIP mashoma emvura maminetsi gumi mukati mekirasi.

9. Kana jimi yako ichipa nhanho maekisesaizi akati wandei ekuoma, zvakanakisa kusarudza kirasi yevanotanga, kunyangwe iwe uchinge uine kudzidziswa kwakanaka mushure mekumwe kudzidziswa.

10. Rangarira kufamba kwekutanga kwe "makumbo" uyezve "maoko". Ruoko rwekuisa mukushanda, chete kana chikamu chepasi chemuviri chinyatsoziva kufamba.

Yekutanga kurovedza kubva padanho aerobics

Kuti zvive nyore kudzidza nhanho-maekisesaizi, inokupa iwe mashoma ekurovedza muviri kubva padanho aerobics mumifananidzo yekufananidzira.

1. Nhanho yakakosha kana Nhanho Yekutanga

Tsika papuratifomu yetsoka uine tsoka mbiri neimwe. Inomhanya pamaakaundi mana.

2. Matanho ane tsamba V kana V-nhanho

Nhanho neimwe nhanho netsoka mbiri pamakona akatarisana eStepan.

3. Nhanho zahlest Shin kana Curl

Tsika rutsoka rwako rwerudyi pakona yedanho rekumusoro uye kuruboshwe kumhanya uchidzokera kumashure. Chitsitsinho chinofanira kubata matako ekuruboshwe. Wobva wamhanya kune rimwe divi.

4. Nhanho yekusimudza ibvi kana Knee kumusoro

Tsika rutsoka rwako rwerudyi pakona yeiyo nhanho chikuva uye kuruboshwe kukotamisa mumabvi uye dhonza kusvika mudumbu. Wobva wamhanya kune rimwe divi.

5. Tsika nekusimudza gumbo kana Kick kumusoro

Tsika rutsoka rwako rwerudyi pakona yedanho repanhanho, uye kuruboshwe kukandirwa kumberi. Wobva wamhanya kune rimwe divi.

6. Kubata pasi

Wakamira padanho repakati repanhanho, neimwe nzira bata pasi negumbo rimwe, uyezve rimwe racho.

7. Makumbo ekubvuta kumashure

Tsika rutsoka rwako rwerudyi pakona yeiyo nhanho chikuva uye kuruboshwe tora kure kumashure sezvinobvira pasina kupfugama ibvi. Maoko anosimudza panguva imwe chete nekusimudza makumbo. Wobva wamhanya kune rimwe divi.

8. Kubvuta tsoka kudivi

Tsika kurudyi tsoka padanho-chikuva, uye tora kuruboshwe, uchikotamisa pamabvi. Maoko anofamba achienda nenzira inowirirana nekusimudza kwemakumbo. Wobva wamhanya kune rimwe divi.

Zvimwe zvinonetsa kurovedza kubva padanho aerobics

Isu tinopawo mienzaniso yezvakaomesesa kurovedza muviri, uko kunogona kuwedzera makochi kuchirongwa chemudzidzi wepamberi:

1. Kusvetuka pachikuva

2. Svetuka nepuratifomu

3. Kusvetuka tsoka dzinotsauka

4. Podpiski munzvimbo

Sezvauri kuona, iko kudzidziswa kwevanodzidzisa vemberi kunogona kusanganisira kusvetuka kurovedza. Kana iwe uine chero kusagadzikana paunenge uchisvetuka, saka iwe zvirinani kusvetuka uye kumhanya yakaderera mhedzisiro vhezheni yezviitwa (ingori nhanho).

Ndatenda neiyo gifs youtube chiteshi Jenny Ford.

Zvipfeko neshangu zvehanho maekisesaizi

Mune nhanho-maekisesaizi zvakakosha kuti usarudze shangu dzemitambo dzakanaka. Zvirinani kupinda mune shangu dzemitambo neisina-kutsemuka-inonoka yega iyo inoderedza kushushikana pamajoini. Bhutsu dzinofanirwa kukwana zvakanaka petsoka uye nekutsigira arch yetsoka, izvi zvinobatsira kuchengetedza tsoka dzako kubva mukukuvara. Kana iwe uine chinongedzo kune varicose mutsinga, inogona kupfekwa kukirasi tights.

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

Kune zvipfeko zvemitambo hapana zvakakosha zvinodiwa. Chikurukuru, aive akasununguka uye asingarambidze kufamba. Zvirinani kusarudza mhando inofema zvinhu. Ndokumbira utarise kuti zviri nani kusashandisa bhurugwa refu: pane njodzi yekukuvara kana sasakianime padanho-chikuva.

Nhanho maekisesaizi kumba

Zvinokwanisika here kutora nhanho maekisesaizi kumba? Chokwadi, unogona! Kana iwe usingakwanise kuenda kumakirasi eboka kana jimu yako haingotsike maekisesaizi, unogona kudzidzira kumba.

Izvo zvaunoda kudzidzira nhanho maekisesaizi kumba?

• Nhanho-kumusoro chikuva
• Imwe nzvimbo yemahara
• Shangu dzemitambo dzinonyaradza
• Mimhanzi chaiyo kana vhidhiyo yekudzidzira

Sport shangu uye diki diki yenzvimbo mukamuri iwe unowana ese, emahara mimhanzi uye akagadzirira vhidhiyo kudzidziswa nedanho aerobics iri paYouTube yekuwana mahara. Nhanho chikuva inogona kutsiviwa neakakodzera chidzidzo nehurefu hwe10-20 cm (semuenzaniso, bhenji diki). Kana iwe usina kana chekuitsiva, nhanho chikuva inogona kutengwa.

Step-up chikuva chinotengeswa mumitambo zvitoro. Mari yayo yepakati inotangira kubva ku1500 kusvika ku5000 rubles. Mutengo unoenderana nemhando yezvinhu, simba, kufukidza, kudzikama. Zvakare danho remutengo rinoenderana nenhamba yematanho: kazhinji kune maviri-nhanho uye matatu-nhanho (kureva anogona kuisa maviri kana matatu kukwirira, zvichiteerana).

Ngatitarisei pamienzaniso yemamodeli ematanho-mapuratifomu.

Nhanho chikuva kusvika 2500 rubles

Nhanho chikuva kubva 2500 kusvika 5000 rubles

Nhanho chikuva kubva 5,000 kusvika 8,000 rubles

Nhanho Reebok

Iyo yakakwana saizi nhanho chikuva: kureba 0.8-1.2 metres, upamhi 35-40 cm Kureba Stepan kazhinji iri 10-15 cm pamwe nemukana wekuwedzera kukwirira kwemakumi matatu kusvika matatu kusvika masendimita masvondo ekutanga maviri kumba zviri nani kumisikidza nhanho kusvika pakureba kushoma kuti uzive zviitwa zvekutanga uye gadzirisa chinzvimbo chakakodzera chetsoka. Zvishoma nezvishoma kuwedzera kukwirira kwedanho uye kuomesa iyo nhanho yekudzidzira.

Paunotenga nhanho chikuva, teerera kumusoro kwayo. Izvo zvakakosha kuti yaive isina-kutedzemuka, kunyanya iine irabha yepamusoro. Mune nhanho maeerobics mafambiro anoitwa nekukurumidza, saka, kana chero kusanzwisisika kufamba pane inotenderera nzvimbo iwe unogona kungodonha.

Nhanho maekisesaizi: vhidhiyo zvidzidzo zvevatangi uye yepamusoro

Kuti uite nhanho maekisesaizi kumba, unogona kupedzisa vhidhiyo iri paYouTube. Semuenzaniso, mugero wakanaka kwazvo une dzakasiyana siyana dzekudzidzisa dzinopihwa Jenny Ford. Uyu murairidzi specializiruetsya wedanho maekisesaizi, saka pane yake chiteshi iwe unogona kuwana zvirongwa kune vese vatangi uye vemberi.

Zvakare pane vhidhiyo yakakura yekugwinya kwemba - thegmbox. Ivo zvakare vane sarudzo dzezvirongwa zvematanho akasiyana ekudzidzisa (ona chinongedzo kune iyo yekutamba nhanho maekisesaizi). Mumhanzi wedanho maekisesaizi unogona kuwanikwa pachiteshi Israel RR Fitness.

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Nhanho maekisesaizi ekuderedza uremu: mhinduro dzevaverengi vedu

Masha: “Nhanho dzekudzidzira maekisesaizi dzandakadaidza shamwari mwedzi mitanhatu yadarika. Izvo zvaive pasina kushingaira kukuru, ndakaverenga paInternet, ndisina kufemerwa. Asi ndakanga ndakanganisa here !! Chidzidzo chakatora awa rimwe, asi chakabhururuka sekunge taive tiri mukati memaminetsi gumi. Makumbo angu egumbo zuva rakatevera, rakatsva zvakanyanya, kunyangwe ini ndisiri wekutanga. Enda padanho kwemwedzi mitanhatu, kaviri pavhiki, gumbo rakatambanudzwa kwazvo, rakasiya nzvimbo breeches, yemukati chikamu shunula, uye kunyangwe mafuta pamusoro pemabvi anenge aripo!! Iye zvino ndofunga zvekutenga yekutamba yepamba yekuitira maekisesaizi kumba. ”

Olga: “Muboka rakadai sedanho maekisesaizi zvinoenderana nemurairidzi. Ini makore mashoma apfuura, ndakafamba-famba, uye ndakaedza nhanho maeerobics mune mana akasiyana majimu. Kwese kupi kwakasiyana zvachose maitiro! Zvese zvakanyanya ini ndaifarira nhanho maekisesaizi mukamuri yekutanga, asi ikozvino kufamba hakugoneke. Mune chechitatu, zvakare, pakanga pasina. Asi mune yechipiri neyechina… Murimi, ndine hurombo. Hapana mimhanzi yakajairwa, hapana kurodha, hapana kudyidzana kwemurairidzi nevateereri. Naizvozvo usamhanyisa chikamu chako chesarudzo. ”

Julia: “Tinotenda kutsika maekisesaizi yakarasika 4 kg mumwedzi mitatu, asi zvinonyanya kukosha kwandiri - makumbo matete (ndiri peya), ayo anowanzo kuoma kuderedza uremu. Asi vhiki rapfuura ndakachinjira kuchinjiso - ndaida kurovedza muviri zvakanyanya. ”

Ksenia: “Tichiita nhanho yekudzidzira maekisesaizi gore nehafu muhoro, mwedzi mitanhatu yekupedzisira akatenga chikuva uye anoita kumba. Chaizvoizvo tora chirongwa kubva kuYouTube… ndinoda mavhidhiyo naJenny Ford. Kutenda kuna Stepa zvakanyanyisa kurasa huremu mushure mekuzvara, dumbu rekuruboshwe, zvidya nemazondo zvakatakurirwa kure ... Zvakangodzikira mapaundi masere mumakore 8 ekudzidza, chikafu pachacho hachinyanyo kukanganiswa, kunyangwe uchizama kusadya zvinokuvadza ... ”.

Katherine: "Ndakaedza chokwadi kunzwa danho rekurovedza muviri, asi kwete rangu. Aya ese matanho aya, chords, akateedzana, zvakanyanya kuoma kurangarira. Uye kana paine dzakasiyana dzakasiyana dzekushanda kwemoyo, dzidza nhanho-maekisesaizi haaiti. Iye zvino ndinoita bhasikoro uye kurovedza muviri, ndichidikitira uye ndakaneta kakati wandei, hazvidi kuti irangarire kufamba kwakaomarara. ”

Veronica: “Kwandiri, nhanho maekisesaizi ndiko kuponeswa. Ini handidi chaizvo zvekutsika-tsika uye ellipses, ndinofinhwa uye ndisingafarire kubva kune monotonous kufamba uye kumhanya, saka ini ndaida kutora mari ye cardio. Makirasi anotsika maekisesaizi Ini ndinoda mimhanzi inonakidza uye mafambiro haatombo fungidzira, uye iro boka neimwe nzira rinokurudzira. Yekutanga 2-3 chidzidzo ini ndakavhiringidzika mukufamba, asi ndokuzobatanidzwa, uye ikozvino mabundles mazhinji anoita pamushini. Kunyangwe murairidzi wedu achigara achiedza kugadzirisa zviitwa. Ndinofarira".

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Wepamusoro makumi mashanu akanakisa kurovedza muviri kwemagaro
• Iwo epamusoro makumi mashanu akanyanya kurovedza edumbu
• Iwo epamusoro makumi mashanu akanyanya kurovedza emakumbo
• Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko