Mukati
Kana iwe uchida kuomesa muviri wako, saka ini ndinokukurudzira kuti iwe uite unoshanda kurovedza kune ese madambudziko nzvimbo: iyo Hollywood mudzidzisi - Yakakwana abs uye kururamisa zvidya nemagaro.
Yakakwana abs uye kururamisa zvidya nemagaro kubva kuna Janet Jenkins
"Yakakwana abs"
Kudzidziswa kunotungamira akanaka uye ane simba mudzidzisi Janet Jenkins. Pamwe pamwe nemaekisesaizi ayo emudumbu mhasuru iwe uchashanda tsandanyama dzemukati dzerukamu, tsinga dzemukati nedzokunze dzeoblique uye mhasuru dzemudumbu dzinotenderera. Kwechinguva chidiki, yakawanda mibairo inovimbiswa.
Iko kudzidziswa kunotora chete maminetsi makumi maviri, panguva yauchazodaro uchienderera mberi nekuita maekisesaizi. Zvese zviitwa zvinoitwa kubva kune chinzvimbo chinowanzoitika uye mazhinji acho anozivikanwa kune chero munhu akambodzidzisa mhasuru dzemudumbu. Munguva yekudzidzira pane mutapi venhau nyatsoteerera kurudziro dzaJanet Jenkins kuti arege kukuvadza musana kana wezasi.
Kana iwe uchitsvaga chirongwa chehunhu cheiyo chaiyo yekudhinda, ini ndinokukurudzira kuti iwe uverenge Workout Jillian Michaels - Killer abs.
"Kugadziriswa kwezvidya nemagaro"
Kune iro repazasi muviri rakagadzira chirongwa chekugadzirisa zvidya nemagaro nemudzidzisi weHollywood. Janet Jenkins anoti neichi chiitiko iwe simbisa magaro, zvidya zvemashure, zvidimbu, zvidya zvemukati nekunze. Iyo yakateedzana yeakanakisa kurovedza muviri kwepazasi muviri ichakubatsira iwe kubvisa yake breeches uye flabby makumbo.
Iko kudzidziswa kunotora maminetsi makumi maviri uye irondedzero yezvirovedzo zvechidya nemagaro. Muhafu yekutanga iwe unorovedza wakamira, wechipiri wakarara pasi. Chirongwa chine chakanyanya kubudirira kurovedza muviri wepasi unozoshanda zvakanyanya mhasuru dzehudyu nemagaro. Zvekudzidzisa hazvidi dumbbells, bhanhire rekudzivirira uye zvimwe zvekuwedzera zvishandiso.
Kana iwe uchitsvaga chirongwa chemhando yepamusoro kururamisa zvidya nemagaro, isu zvakare tinokukurudzira kuti iwe uone iyo yekurovedza muviri Jillian Michaels - Muurayi wemafuta pazvidya nemagaro.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. NaJanet Jenkins muchadzidzira zvachose mhasuru dzese yematumbu, matako uye chidya kubva kumativi ese.
2. Iko kudzidziswa kunotora chete maminetsi makumi maviri, panguva iyo iwe unopa kukomba kwakakomba munzvimbo dzine matambudziko emuviri wako.
3. Yechirongwa "Iyo Yakaprinda Dhinda uye kururamisa zvidya nemagaro" haudi dumbbells kana chero chinowedzerwa michina. Iwe unongo rasa uremu here.
4. Janet Jenkins murairidzi ane simba uye ane tariro. Iwo makirasi akanyanya uye anonakidza.
5. Chirongwa ichi chinodudzirwa mumutauro wechiRussia. Iye murairidzi anotaura pachiitiko chega chega, saka kudzidzira kwacho kuri nyore kuverenga.
6. Kana wanga uchitsvaga chirongwa chekugadzira dumbu rakapetana kana makumbo matete, mudzidzisi weHollywood akakukodzera.
nezvayakaipira:
1. Pakurovedza hapana kudziirwa saizvozvo. Ive neshuwa yekupisa muviri mwenje Kumhanya kana kusvetuka 5-7 maminetsi.
2. Chirongwa hachina kurovedza muviri. Kugara uchizviita ungangosimbisa mhasuru, asi kurasikirwa nehuremu pasina cardio kurovedza zvinoita zvisingaite.
3. Kubudirira kwekutetepa kwenzvimbo kwave nenguva kubvunzwa. Zvakawanda uye zvine mutsindo nharo mukuda kwemaitiro akabatanidzwa ekudzidzira.
Kanzuru pachirongwa "Mudzidzisi weHollywood"
Kutarisana chete nechirongwa ichi - kwete iyo inoshanda fomu yekusimba. Kana uchida kuonda uye kupisa mafuta akawandisa, sanganisira muhurongwa hwako hwekudzidzisa uye makirasi eerobic. Semuenzaniso, zvinogona kutaridzika seizvi:
- PN: mudzidzisi weHollywood - Yakakwana abs
- W: mudzidzisi weHollywood - Kugadziriswa kwezvidya uye magaro
- WED: Cardio Workout
- THU: Zorora
- PT: mudzidzisi weHollywood - Yakakwana abs
- SB: mudzidzisi weHollywood - Kugadziriswa kwezvidya uye magaro
- Zuva: Cardio Workout
Wongororo pane Yakakwana abs uye Kugadziriswa kwezvidya uye magaro:
Unogona kugadzirisa chirongwa chako chemuviri zvinoenderana nezvaunoda uye hunhu. Cardio kurovedza muviri iwe yaunogona kusarudza muchinyorwa: yakanakisa imba aerobic yekurovedza inoenderana nemunhu wese.