Mukati
Kurwisana: Yekupedzisira Warrior - seti yekurovedza muviri, yakabatana yakagadzirwa neLes mills uye BeachBody. Isu takatonyora nezvechirongwa ichi, asi nhasi tafunga kugara toga pabasa rega rega, iro inoshanda kwazvo kumhanya kunyangwe kunze kwekuoma.
Nenzira, kupenda zvakadzama makirasi echirongwa Kurwisa isu akabvunza mumwe wevaverengi vedu Julia. Isu tinotenda zvikuru, nekuti ichanyatsove ruzivo rwakakosha kune avo vasina kuronga kushanda padanho, asi vangade kuedza kushanda wega. Kana iwe uine chero anonakidza matipi uye mazano, ndapota nyora iwo mune zvakataurwa, isu tinofara nemikana yekuzvizadzisa.
Iyo yakaoma Combat: Yekupedzisira Warrior inosanganisira gumi nemaviri ekurovedza muviri. Mumwe nemumwe wenyu anogona kuita akazvimirira. Ngatitarisei zvakadzama pazvidzidzo izvi, kunyanya zvinonyanya kubatsira pakurasikirwa nekurema uye kusimbisa mhasuru. Kazhinji, zvese zvekurovedza muviri zvinogona kukamurwa muzvikamu zvitatu.
Kurwisa: cardio Workout pahwaro hwekurwa mitambo
Aya maekisesaizi anoenderana neavo vari kutsvaga kiredhidhi kirasi yekupisa kwemafuta
- Kurwisa 30 ~ Kick Kutanga (30 maminetsi)
- Kurwisa 45 ~ Simba Kata (45 maminetsi)
- Kurwisa 60 ~ Yakanyanyisa Cardio Fighter (Maminitsi makumi matanhatu)
- Kurwisa 30 ~ Rarama (maminitsi makumi matatu)
- Kurwisa 60 ~ Rarama (maminitsi makumi matatu)
Kurwisana ndiyo inowanzoitika nguva yekudzidzira cardio, iyo yakavakirwa pa zvinhu kubva kuhondo yehondo. Uri kuenda kuita podpiski, zvikorekedzo uye kurova, kurova zvine punchy nemaoko kuJack kukwira kwemoyo wako kusvika padanho repamusoro. Basa roga roga rine zvikamu zvishanu zvemaminitsi mashanu. Chikamu chimwe nechimwe chakakumikidzwa kune yakasarudzika seti yekurovedza muviri. Kutanga, iwe unoita mafambiro ega ega, wozoaunganidza pamwe chete. Sezvo kufamba kwese kuchidzokororwa kanoverengeka, kuti uzviise mumusoro nyore nyore.
Musiyano uripo pakati pezviitwa zvitatu izvi chete munguva yekudzidziswa uye padanho rekuoma. Saizvozvo, Kurwisa 30 - sarudzo inodhura kwazvo uye inotora maminetsi makumi matatu. Kurwisa 60 - yaenda kumberi, uye chidzidzo chinotora maminetsi makumi matanhatu. Zvakare chirongwa ichi chinosanganisira zvirongwa zviviri nenzira yeRarama. Fitness experimental Les mills exercises show on stage pamberi peboka revanhu vanodzidziswa. rwisana Live Workout yakanyanya kunetsa, saka zvirinani kutanga nazvo Kurwisa 30.
Muchidimbu nezve mabhenefiti e Cardio Kurwisa:
- nguva yekudzidziswa, zvinoreva kuti unozopisa huwandu hwakawanda hwe macalorie panguva yekurovedza muviri;
- hapana kushamisika kusvetuka, kurova kwemoyo kunowedzera nekushayisa zvibhakera nekutsoka kwegumbo;
- pane sarudzo dzinoverengeka pane iyo nguva uye kuomarara;
- mapfupi mabhureki pakati pezvikamu anokutendera iwe kuti uwanezve;
- makirasi acho anofara kwazvo, mimhanzi inofara uye kufamba kune mutinhimira.
- haidi mimwe michina.
Iyo nhanho yekuoma kwe cardio Kurwisa iri pamusoro pevhareji. Asi zvinhu zvakasiyana tempo uye nekumhanyisa, saka unogona kuchinjisa maekisesaizi senge yekutanga nhanho uye yepamusoro.
Attention: usati waenderera kumberi kunodzidzisa cardio Kurwisa, ita chokwadi chekutarisa zvakanyanya paVhidhiyo Iyo Basics, uko varairidzi vanotsanangura zvakadzama maitiro ekuita maekisesaizi. Kunyanya kunyatsoita mashandiro, hunyanzvi hwekudzidzira.
Les Mills: mapurogiramu ese timu yakabudirira kwazvo yevanodzidzisa kusimba
Kudzidziswa pane chirevo cheHIIT (yakanyanya kusimba nguva yekudzidziswa)
Inokodzera kune avo kuda kupisa mafuta nekusimbisa mhasuru, uye kwete kutya kuremerwa. Makirasi ese akavakirwa pamisimboti yekukwirira kwakadzika nguva yekudzidziswa, zvinoreva kuti uchaita zvaunogona.
- HIIT 1 ~ Simba (30 maminetsi)
- HIIT 2 ~ Shock Plyo (30 maminetsi)
- Warrior 1 ~ Muviri Wekumusoro Buda (25 maminetsi)
- Murwi 2 ~ Muviri Wepazasi Ronda Kunze (maminitsi makumi matatu)
HIIT 1 ~ Simba
Uku ndiko kumhanya kunofambiswa kurovedza muviri uko kunosanganisira kudzidziswa kwesimba ne dumbbells (kana barbell) yemapoka akati wandei emhasuru. Semuenzaniso, muchikamu chekutanga iwe unozorovedza uine tarisiro pamafudzi, magaro nezvidya. Uye, iwe unoziva, iyo yakawanda mhasuru inobatanidzwa mukufamba, unowedzera macalorie. Kunze kwezvo, iwe unofanirwa kuita zviitwa zvemasimba padanho rakakwirira kwazvo, uye zvinopa iyo yekuwedzera mhedzisiro yekurema-kurasikirwa.
Mune Simba rakakumirira iwe, akadai maekisesaizi se squats, mapapu, Push-UPS, dumbbell bhenji yekudhinda, burpees, mapuranga. Kudzokorora kwechiitiko chimwe nechimwe kuchave kushoma, asi kunoitwa nekukurumidza uye kuchinja kazhinji. Hazvizove nyore.
HIIT 2 ~ Shock Plyo
Kana iwe uchitya kusvetuka, iyo Shock Plyo Workout ichave newe mupfungwa. Mafuta kupisa chirongwa akagadzirirwa iyo yenguva dzose yakakwira kurova kwemoyo uye kurovedza muviri kutarisa muviri wezasi. Kudzidzisa kushamisika nekusimba kwayo kubva paminiti yekutanga. Nekudaro, chakanyanya kukosha ndechekuti umire hafu yekutanga yekirasi. Muchikamu chechipiri chekumhanyisa kudzidziswa chinodzikira, uye iyo yekupedzisira maminetsi mashanu anosanganisira chete iyo inomira mutoro.
Chirongwa ichi chinoshandisa zviitwa zvakafanana neSimba rapfuura. Asi muShock Plyo bonLSI kusimbisa kuri iyo plyometrics uye cardio kutsungirira, Simba rekudzidzisa pano ndiyo shoma nhamba.
Murwi 1 ~ Wepamusoro Muviri Furidza Kunze
Simba kudzidziswa kwemuviri wepamusoro unobatwa mumoto unopisa nekukurumidza kuchinjisa maekisesaizi. Kutanga chidzidzo pamwe pasina kana kuvaka, saka gadzirira kushanda kubva kune yekutanga kechipiri yechirongwa. Kumwe kurovedza kunoshandiswa makumbo, asi mazhinji mafambiro hones triceps, biceps, mapfudzi uye chifuva. Wakawedzera cardio kurovedza muviri kuwedzera moyo kurova uye kupisa mafuta. Asi uchienzaniswa nezvirongwa zvakatsanangurwa pamusoro, Upper Muviri Blow Kunze mashoma muyero wekumhanya.
Iwe wakamirira Push-UPS, dumbbell bhenji yekudhinda, ese marudzi ekusvetuka mune iyo pose uye mapuranga maitiro ekuti abs kumagumo. Kunyangwe kana iyo yepamusoro muviri isiri yako yekutanga, inzwa wakasununguka kubata pachiitwa ichi. Izvo zvinokutendera iwe kuti uvandudze yakazara-muviri.
Warrior 2 ~ Lower Muviri Zendamira Kunze
Kurovedza Muviri Wezasi Wakazendamira nekusimbisa pachikamu chepasi chemuviri hakusi pasi peiyo-yatsanangurwa pamusoro apa kudzidziswa kusimba uye nekukurumidza. Ichi chiitiko chinokutendera iwe kudzikisa chiuno, asi kuti unyatso kuvandudza yako moyo-kutsungirira. Uchadaro mukuenderera mberi mukirasi yose, uye chete pakupedzisira iwe unowana chidimbu chipfupi pasi chetsoka. Simba rekurovedza muviri ravepo, iko kukoshesa kuri pa cardio uye kusimba.
Kudzidziswa kunosanganisira kwete chete iyo kusvetuka zvine simba uye kumhanya munzvimbo, asi zvimwe zvinhu zve kickboxing yemuviri wezasi. Maminetsi mashanu ekupedzisira, iwe uchaita maekisesaizi paMat, chiuno uye magaro.
Muchidimbu nezve zvakanakira kudzidziswa kwenguva:
- nekuda kwekukwira kwepamusoro uko kunochengetwa mukati mechirongwa, unenge uchikwenya mafuta mumuviri wese.
- yakakwira-yakasimba nguva yekudzidzira inokutendera iwe kupisa macalorie kwete chete panguva, asi kwemaawa mushure mekudzidziswa.
- panguva yezvidzidzo panoitwa chidzidzo chinoshingaira chetsandanyama dzese dzemuviri kuburikidza nemaekisesaizi.
- iwe uchagona kunatsiridza zvakanyanya yako cardio-kutsungirira.
- hafu yeawa yekudzidzira kwakadai pakubudirira kwakaenzana neawa reeerobics pamwero wakadzikama.
Iyo nhanho yekuoma kweiyi nguva yekudzidzira - yapfuura. Asi kana iwe ukaita maekisesaizi mu musiyano wakareruka (sezvakaratidzirwa nemumwe wevasikana), saka zvirongwa izvi zvinoenderana nemudzidzi asina ruzivo. Ndokumbira utarise, ruzhinji rwekudzidzira rune nhamba hombe yekusvetuka.
Kune mamwe maekisesaizi iwe unozoda dumbbells. Les mills vanoti izvi ndeizvi:
- 0-2. 5 kg - kune vanotanga
- 2,5-5 makirogiramu - yepakati chechetere
- 5-10 makirogiramu - mberi
Asi iwe unogona kuwana yako yakakwana huremu dumbbells empirically.
Kuwedzera kudzidziswa
- Core Kurwisa (20 mins)
- Yemukati Warrior ~ Kutambanudza & Simba (20 maminetsi)
Core Kurwisa
Kurovedza pasi kunyanya kune tsandanyama dzemudumbu, asi izvo zvakare zvinosanganisira zvese mhasuru dzecorset. Feature yechirongwa iko kungogara kuchinjaniswa kwechinzvimbo chepakutanga: iwe uchaita zviitwa zvekumashure kumashure, chinzvimbo chebhawa. Chikamu chega chega chitsva chinotanga neyakareruka shanduko yekurovedza muviri, asi zvishoma nezvishoma kuomarara kwechiitwa kunowedzera kusvika pakukwirira kwaro.
Kekutanga iwe ungangove unonetsa kudzokorora makirasi pane yakaoma sarudzo, asi zvishoma nezvishoma tsandanyama dzinoenderana. Kudzidzisa Core Kurwisa kunopa mutoro wakanaka pane mhasuru dzemudumbu, saka ndinozvikurudzira kune avo vanoda kubudirira dumbu rakamonereka. Iwe unogona kushandisa dumbbells kuwedzera kuoma kwekurovedza muviri.
Tambanudza & Simba
Kudzikama kwekurovedza muviri, iyo inotungamirwa neiyo inomira mutoro. Iwe unozowana yakanaka tsvarakadenga tsandanyama uye shanda pakutambanudza. Ichi chirongwa hachizove chisingaperi anovaka zvakare uye akaomarara mirau, saka inofadza kwazvo uye isinganetsi. Nekudaro, mhasuru dzako dzinogona kuverengerwa mukirasi yese. Iwo ekupedzisira maminetsi mashanu akakumikidzwa kutambanudza mhasuru. Nekudaro, chenjera nemabote, kufamba kwakashata kunogona kuvakuvadza.
Kunze kwekudzidzira kwekupedzisira kwekupedzisira zvese zvidzidzo kubva muchirongwa Kurwisa zvinogona kutsanangurwa mumazwi maviri - zvinoputika uye zvakanyanya. Nezvidzidzo zvenguva dzose neLes mills unobvisa huremu hwakawandisa uye sungisa muviri. Zvakanaka, kana iwe uchifarira kuomarara uku zvizere, saka verenga zvakawanda nezvazvo pano. Inoita kwemwedzi miviri, panguva iyo iwe uchasimudza zvakanyanya yako nhanho yekusimba.