Mukati
Fambisa metabolism yako uye uparadze mazana emakoriori uye simbisa yako mhasuru yemudumbu ne iyo yega yekurovedza muviri Bob Harper yemapepanhau. Wanga uchirota matanhatu-pack pack? Tora chirongwa Chaizvo Zvakabvarurwa Core uye uwane dzakaomarara mhasuru uye flat flat.
Tsananguro yekushanda pamwe naBob Harper
Gadzirira kuyedza kutsungirira kwako nebasa rinobudirira Bob Harper Totally Ripped Core. Ichi chiitiko chakangogadzirirwa ku gadzira dumbu rako rakanaka uye rakatsetseka. Chirongwa ichi chine musanganiswa wakasarudzika wekurovedza muviri uyo unobatsira iwe kuita kuti tsandanyama dzemudumbu dzive dzakasimba uye dzakasununguka. Bob akaverengerwa muvideothreesome aerobic kurovedza muviri, saka pamusoro pekununurwa iwe uchapisa macalorie nemafuta. Maitiro akazara ekuvandudza muviri wako anobatsira kuwana mibairo mikuru munguva pfupi.
Iyo yekudzidzira chikamu inotora makumi mashanu maminetsi uye inosanganisira iwo anoshanda kwazvo kurovedza kweiyo yepakati mhasuru. Chidzidzo chakasimba chaizvo. Kutanga, Bob anga achidzidzira shanduko yenguva dzose yekurovedza muviri pasina zororo. Chechipiri, inowedzera simba uye kurongedza-moyo: moyo wako wekurova unogara uri munzvimbo yegyrosigma. Nekudaro, iwe uchazunza matumbu edumbu uye kupisa mafuta emuviri.
Chirongwa ichi chinokuratidza sarudzo mbiri dzekurovedza muviri: yakapusa uye yakaoma kunzwisisa. Nezve nyore kugadzirisa, iwe hautombodi dumbbells, iwe unongoshanda chete neyako wega huremu. Nekudaro, zvingave zvakatsauka kudaidza iyi run nyore se iyo yekudzidzira Bob Harper, kunyangwe isina dumbbells inoita kunge isiri nyore. Vose vanoziva zvirongwa zvemurairidzi, vanoziva kuti mazhinji acho haasi evatangi.
Kune iyo yekutanga dzidziso yakapihwa pfupi bhonasi chidzidzo. Compact 10-mineti yekudhinda ichakubatsira iwe kuti usakanganwe nezve kushanda pachedu kunyangwe mumazuva ezere mutoro. Yakazara Yakabvarurwa Core ndiyo yakatarwa seti yekuparadzwa kwemativi, dumbu rinotsemuka uye chiuno chakazvimba. Kuti uwane shanduko inoshanda yemuviri wese ona zvakare: Bob Harper - Yese Muviri Shanduko Workout
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa ichi chinoshanda zvinoshamisa: urikungoshanda chete kusimbisa tsandanyama dzemudumbu, asi shingairira kupisa mafuta. Bob Harper anoshandisa nzira yakasanganiswa yekugadzira dumbu rakatsetseka.
2. Murairidzi akanhonga zviitwa zvinonyanya kubatsira izvo zvinobatsira iwe kusimbisa kwete chete mhasuru dzemudumbu asi iyo yese tsandanyama system.
3. Nekuda kweaerobic uye simba mutoro, iwe unozokurumidza metabolism uye kupisa yakanyanya macalorie. Muchikamu chimwe chete unogona kupisa macalor 400-500.
4. Chiitwa chinoratidza sarudzo mbiri dzekurovedza muviri: yakapusa uye yakaoma kunzwisisa. Iwe unogona kugara uchisarudza imwe inodiwa inoshandurwa.
5. Chirongwa ichi chinosanganisira mamineti gumi- bhonasi yekudzidzira. Izvo zvinogona kuitwa panguva iyo kana iwe usina nguva yechidzidzo chakazara.
6. Chirongwa Bob Harper chemapepanhau zvinokwanisika kudzidzisa kunyangwe pasina zvimwe zvekushandisa. Dumbbells anodiwa chete mune iyo kesi kana iwe ukaita maexercise pane akaomarara ekugadzirisa.
nezvayakaipira:
1. Kudzidziswa kwakagadzirwa yeiyo yepamusoro nhanho. Kana iwe uine chivimbo, edza yakaoma Jillian Michaels "Flat mudumbu mumavhiki matanhatu". Iyo inotsvaga yakafanana nheyo yekirasi, asi iyo nhanho yekunetseka iri pazasi.
Mhinduro pachirongwa Yakabvaruka Core Bob Harper:
Pakazara, chirongwa ichi i100% inogadzirisa dambudziko: naBob Harper, unogona kuwana rakakodzera rekisheni. Kana wagadzirira kuzvipikisa iwe nemuviri wako, iyo Yakazara Yakabvarurwa Core Workout ndizvo zvaunoda.
Wona edu masarudzo ekushanda.
- Wepamusoro makumi matatu anoshanda zvirongwa zvevanotanga
- Zvese zvekurovedza muviri, Beachbody mune yakanaka tafura