Mukati
Isu takavhura chikamu chitsva pane yedu webhusaiti yakapihwa kune varairidzi kubva kuYouTube. Parizvino paYouTube pane matani evhidhiyo chiteshi yakatsaurirwa kugwinya. Nhasi chinyorwa chichaiswa kumurairidzi Shelly Dose, iyo inopa zvirongwa zvakadzama zvekureruka, kupisa kwemafuta uye matauriro emuviri.
Tsananguro yehutano gwara naShelly Dose
Shelly DOS muAmerican akasimbiswa mudzidzisi ane makore echiitiko mukuitisa zvikamu zveboka. Sekureva kwake iye anoda kushanda kunze kwemakirasi akasimba, asi kunyanya kunakidzwa anotora makirasi kumba. Akagadzira chiteshi cheYouTube kugovana ruzivo rwangu uye kuzivisa vanhu kugwinya pamba. Iye zvino chiteshi Shelly Dose inopfuura zana zana vhidhiyo vhidhiyo yakawedzerwa vhiki nevhiki uye kutsva kuburitswa kwemakirasi.
Shelly anoda yakakwira-yakasimba nguva yekudzidzira, kana mune mamwe mazwi HIIT. Iyo vhidhiyo yenguva inowanzo kuve maminetsi makumi matatu kusvika makumi mana, panguva ino, iwe uchapisa huwandu hwakawanda hwemakoriori. Iwo makirasi ane akateedzana ezvikamu zvenguva dzakasiyana kusiana yeanoshanda anoshanda kupisa uye kuonda. Kusanganisira sarudzo uye TABATA kudzidziswa. Pakati pemapurogiramu ese akarara ne cardio kurovedza muviri uye plyometrics, saka aya mavhidhiyo haana kukodzera kune wese munhu.
Pakati pevhidhiyo Shelly uye DOS 's low impact Workout, iyo inogona kunakidzwa kunyange isina shangu. Aya mapurogiramu, kunyangwe achikurudzira mwero wakakwira, asi mutoro kumajoini nemagunduru wakadzika zvakanyanya. Pamugero pane zvakare simba rekudzidzisa mhasuru toni, asi kazhinji kacho inosanganiswa nemutoro weaerobic. Makirasi achave anonakidza uye kune avo vanoda kickboxing: ivai naShelly uye mashoma makirasi akavakirwa pairi.
Kunyanya kumakirasi iwe haudi yekuwedzera michina: dumbbells chete, uye kunyangwe ipapo kwete mune ese ekurovedza muviri. Asi Shelley anoedzawo kusiyanisa zviitwa achishandisa chikuva chetsoka, bosu, kettlebells, fitball. Unogona kuwana makirasi zvinoenderana nemidziyo yemitambo yauinayo.
Kuti unzwisise zvakasiyana siyana zvekurovedza pane chiteshi Shelly Dose, tinokurudzira kuti usarudze playlist. Ikoko iwe unogona kuona iyo vhidhiyo inogadzirwa nezvikamu:
- Workouts HIIT (yakasimba nguva yekudzidziswa)
- Maoko nemaAbs Workout Vhidhiyo (ruoko uye dumbu)
- 7 Day Workout Chirongwa (rakagadzirirwa vhiki nevhiki)
- Tabata (TABATA Workout)
- Kettlebell Workout (ine zviyereso)
- Bosu Bhora Workout (naBosu)
- Nhanho Kushanda (ine nhanho chikuva)
- Kugadzikana Bhora Kunze (fitball)
Izvo zvakanaka nezvakaipa zvekushanda Shelly Dose
zvayakanakira:
1. Mazhinji ekurovedza muviri Shelly DOS inomiririra yakakwira-yakasimba nguva yekudzidzira (HIIT). Iyi ndiyo nzira inoshanda kwazvo yekudzikira huremu uye kubvisa huremu hwakawandisa.
2. Chiteshi Shelly DOS iwe unogona kuwana ese anokwanisa akasiyana mapurogiramu: yenguva cardio yemhasuru toni, kickboxing, TABATA. Kune makirasi akapatsanurwa ane tariso padumbu, makumbo kana maoko.
3. Mugero nesarudzo 's low impact Workout (Yakaderera Impact) pasi pezvauri kuzoitira usina shangu uye kusanyanya kunetseka pamajoini etsoka.
4. Kune mazhinji makirasi iwe haudi imwe yekuwedzera michina kana kungoita zvidhoma. Asi Shelly anopawo DOS vhidhiyo uchishandisa nhanho chikuva, kurovedza bhora, zviyereso, bosu.
5. Kudzidziswa kunoitika pasi pemimhanzi inofara mune moto unopisa.
6. Mavhidhiyo akasununguka zvachose uye anowanikwa kune wese munhu. Shelly anogara achigadzira makirasi matsva.
nezvayakaipira:
1. Zvizhinji zvekushanda zvakanyanyisa. Izvo zvakagadzirirwa iyo yepamusoro nhanho uye hutano hwakanaka.
2. Vhidhiyo yakapfurwa kwete padanho rehunyanzvi. Kupfura inongova imwe chete yekumberi maonero.
Wongororo pane Workout Shelly Dose:
Kana iwe wagadzirira kushanda pahutano hwangu neyakaipisisa yekudzidziswa nguva, ipapo iwe unozokwanisa kuwana Shelly DOS yakakodzera makirasi. Nyorera kunzira yake yevhidhiyo uye gadziridza yako pakarenda yekusimbisa zvirongwa zvitsva uye zvinobudirira. Isu tinokukurudzirawo kuti iwe uverenge: Pamusoro akanakisa mapurogiramu akazara emudzidzi wepamusoro
Yekureruka kurasikirwa, Cardio Workout