Mukati
Unoda kuvaka yako muviri wakanakisa pari zvino? Une mukana wakanaka uyu! Kana ichitorwa nenyanzvi kubva kuBearbody, unogona kuva nechokwadi chekuti mhedzisiro yaunoda ichawanikwa. Kana iwe wagadzirira yakasimba simba kudzidziswa, saka tanga kupinda muchirongwa Iyo Master's Hammer uye Chisel.
Tsananguro yechirongwa Iyo Master's Hammer uye Chisel
Varairidzi vane mukurumbira Sagi Kalev uye Autumn Calabrese yakagadzira imwe yeakanakisa nzira dzekushandura muviri uye kuwana mibairo yakanaka kubva mukudzidziswa. Chirevo chechirongwa Master's Hammer uye Chisel - mubatanidzwa wakabudirira wezvinhu zvitatu zvakakosha zvekudzidzisa: Kudzikamisa, simba uye Simba. Uye aya haasi mazwi asina chinhu, iwe uchawana ichokwadi Hondo inopisa yeiyo yakanaka yemitambo fomu. Uchishandisa iyo "sando uye chisel", sezviri iro zita rakashandurwa rechirongwa iwe unozokwanisa munguva pfupi kuvaka muviri wakakwana zvakakwana.
Iyo yakaoma ine gumi nemaviri makuru uye manomwe mabhonasi anoshanda. Uri kuzoita zviyero uye maekisesaizi eoberobic, kurovedza muviri kwekubata pamwe nekubatana, maitiro eplyometric uye kurovedza pamapoka akasiyana etsandanyama. Makirasi ekupedzisira maminetsi 30-40 chete, asi nguva ino yakwana kukudzosera muchimiro mumwedzi miviri. Yakadzidziswa naSagi Kalev (sando) kana Autumn Calabres (Chisel), Uye mune zvimwe zviitwa zvinosanganiswa pamwechete.
Kudzidziswa neAumnumn Calabrese:
- Zvikuru simba Chisel (36: 39) ~ Kudzidziswa kwakasimba uchishandisa masometric maekisesaizi kuti uwedzere simba rako.
- Chisel Kutsungirira (36:55) ~ Kubudirira kwemhasuru kutsungirira uye simba uchishandisa hunyanzvi hwenguva-pasi-tension, zvinoreva nguva iri pasi pemutoro.
- Chisel Cardio (39:00) ~ Yakasimba cardio kurovedza muviri kuti uwedzere kurova kwemoyo uye kupisa zvakaringana macalorie.
- Chisel Agility (38:29) ~ Cardio Workout iyo ichakubatsira iwe kuvandudza kugona kwako uye kubatana.
- muunganidzwa muviri Chisel (36:04) ~ yakaoma kune muviri wese wakagadzirwa kugadzira mutete uye wakasimba mhasuru.
- Chisel musaridzwa (41: 05) ~ Kudzidziswa kuvandudza kubatana, kutsungirira kwemhasuru nekusimbisa mhasuru dzomuviri.
Workout naSagi Kalev:
- sando Plyometric (26: 29) ~ Plyometric Exercise iyo ichakubatsira iwe kukudziridza yako simba, kumhanya uye simba.
- Zvikuru havukavu sando (24: 11) ~ kudzidzisa-kumhanya kunoshandisa iyo yakanyanya tempo uye isometric kugadzira simba uye mhasuru kukura.
- Yese Muviri Nyundo (43:48) ~ Super yakasimba yekudzidzira iyo ichakubatsira iwe kuwedzera simba uye mhasuru kukura.
- Max sando simba (36:53) ~ Simba rakaoma kuwedzera simba rako uye mhasuru kukura.
- sando simba (39:10) ~ Kudzidziswa kwakasimba musimboti wekusimudza magetsi kuchakubatsira iwe kukudziridza maitiro, kutsungirira uye simba.
- sando Conditioning (30:42) ~ Kudzidziswa kunoenderana nekufamba kwakaomarara kunozovandudza kugadzikana, kubatana pamwe nesimba.
Bhonasi Workout:
- The tenzi's Cardio (17: 38) ~ Master kirasi inoshanda cardio Workout kubva Autumn neSaga
- Sando Kuvaka (32:59) ~ kudzidziswa kwesimba panguva yakanyarara yemuviri wese.
- Simba Chisel (30:16) ~ Kudzidziswa kwakasimba kukudziridza simba uye kutsungirira kwemhasuru.
- 15 Min gumbo sando (18:41) ~ Pfupi kurovedza kune ese mhasuru yemakumbo.
- 15 Min Kukudzwa Chisel (17:53) ~ Kudzidziswa ipfupi kugadzira matako akasimba.
- 10 Min Ab Chisel (10:56) ~ dumbu Workout inoitwa chose pasi ichaita kuti mhasuru dzako dzisimbe uye dzigadzike.
- 10 Min Ab sando (12:29) ~ Chidzidzo chinoshandura dumbu rako, uku richisimbisa muviri wese wemhasuru
Iyo purogiramu inogara kwemazuva makumi matanhatu ekuurayiwa. Iwe unenge wakagadzirira kutevera chirongwa chekudzidzisa, nezuva rimwe chete pavhiki. Iyo yakaoma yakagadzirirwa chete kune epamberi mudzidzi uyo atova neruzivo rwakakwana mukusimba. Zvekudzidziswa kuThe Master's Hammer uye Chisel iwe unozoda yeArsenal yemidziyo yemitambo:
- dumbbells ehuremu hwakasiyana;
- bhora remushonga;
- yemitambo bhenji;
- expander;
- fitball;
- chinjikira bhaa;
- Mat pasi.
Ehezve, mimwe yemidziyo yakanyorwa inogona kunge isingave. Saka iwe unogona kugara uchigadzirisa zviitwa zvine chekuita nemidziyo yemitambo, iyo yaunayo. Uye zvakare, mazhinji ezviitwa anoratidzwa nenzira dzakasiyana, kusanganisira kushandisa hushoma hwemidziyo.
Zvakanakira chirongwa ichi Master's Hammer uye Chisel
zvayakanakira:
1. Iyo yakaoma inosanganisira gumi neshanu yekurovedza muviri ine putika mutoro izvo zvinokubatsira iwe kuwana a rakabvamburwa uye toni muviri. Simba kudzidziswa pamwe neerobic kudzidziswa uye kurovedza muviri kunopa iwe kukurumidza uye zvirinani mhedzisiro.
2. Chirongwa ichi chinoitwa nevarairidzi vaviri vakasiyana, kushomeka muzvirongwa zvevhidhiyo. Iyo Master's Hammer uye Chisel inosanganisa akanakisa matekinoroji anozivikanwa makochi Beachbody - Autumn Calabrese naSagi Kalev.
3. Kubudikidza nekushandisa zvimwe zvekushandisa, iwe uchaita izvo zviitwa izvo zvisati zvamboitwa pamba. Nekudaro, iwe unobata yakakwira mhasuru panguva yekudzidzira.
4. Zvidzidzo zvinotorwa kwemwedzi miviri pamberi. Uye rinenge zuva rega rega rinopa akawanda musanganiswa wekurovedza muviri kwesarudzo yako.
5. Uyu ndomumwe wevashoma mapurogiramu akasimba zvechokwadi yekudzidzira pamba. Iyi kosi inogona kunakidzwa nevarume nevakadzi.
6. Iyo yakaoma inosanganisira yakawanda yemhando yekurovedza iwe yaunogona kuita, kunyangwe kunze kwechirongwa chemazuva makumi matanhatu. Kusanganisira ipfupi 60-mineti yeABS uye mahudyu, semuenzaniso.
nezvayakaipira:
1. Iwe uchazoda Arsenal yemidziyo yemitambo, iyo isingawanzo nyore kutsiviwa.
2. Kunyangwe hazvo chirongwa ichi chichiwanzokwanisika musimba, chakakodzera chete kune vane ruzivo vanobatanidzwaizvo zvinogona kubata zvakakomba mitoro.
Zvinoita sekunge Tony Horton kune vakwikwidzi vakakomba mumunda wekudzidziswa simba-based based Kana iwe uchida kuonda uye kuita kuti basa rake rive rakakwana, edza chirongwa cheMasters Hammer uye Chisel. Iwe unozofadzwa nezvakabuda uye neshanduko yemuviri wako.