Kelly Coffey-Meyer murairidzi ane makumi matatu emakore ehutano hwemuviri uye amai vevana vaviri. Akaburitsa anodarika makumi mashanu eDVD nemapurogiramu ekudzidzisa pamatanho akasiyana ekunetseka. Vanenge vese zvavo vaisanganisira mune akateedzana maminitsi makumi matatu kusvika kuFitness - iwe unongoda maminetsi makumi matatu chete kuti uwane zvinobudirira uye zvemhando mhedzisiro.
Isu tinokupa iwe kuti uwane matatu emapurogiramu ayo: Dunhu Kupisa, Split Sessions, LIFT uye. Mune yega yega zvivakwa zvakasanganisirwa 2 hafu-awa yekurovedza muviri kuratidza muviri uye kubvisa mafuta emuviri. Inokodzera yepakati nhanho uye pamusoro.
Kelly Coffey-Meyer Dunhu Kupisa
Circuit Burn ndiyo yakanaka chirongwa yekuremerwa uremu uye mhasuru toni. Iyo yakaoma inoumbwa nezvidenderedzwa zvenguva, izvo zvinosanganisira aerobic kurovedza muviri uye kusimbisa kudzidziswa ne dumbbells. Zvikamu zveAerobic zvinowanzo kuve nemafambisirwo akareruka e kickboxing zvinogona kukubatsira iwe kukwidza kurova kwemoyo uye kupisa mafuta. Simba rekushandisa nema dumbbells inosanganisira akati wandei mapoka emhasuru: nerubatsiro rwavo, iwe unozoshanda pane mhasuru toni uye kubviswa kwenzvimbo dzedambudziko.
Kune ese hafu-awa yekurovedza muviri (Workout 1 uye Workout 2) iwe unozoda maviri maviri maviri eanogumburisa, semuenzaniso 2 ne1.5 kg. Kana maviri maviri emhando dzemakomba, iwe unogona kuita nehuremu humwe. Ose maekisesaizi ari pane imwecheteyo nguva, kusiyanisa zviyereso uye cardio, asi zvakanyanya Workout 2 mutoro vhidhiyo. Shandura aya makirasi neumwe neumwe, uye iwe unogona kuwana yakanaka inoshanda uye aerobic kurovedza muviri kune muviri wese. Panopera vhidhiyo yechipiri iwe unowana chikamu chemaminetsi mashanu-pasi pasi pemhasuru dzemudumbu.
Kelly Coffey-Meyer - CHEMA
Izvi zvakaoma zvinosanganisira zviviri zvakasiyana, asi zvine simba rakaenzana Workout kubva kuna Kelly Coffey-Meyer: unogona chete kusarudza imwe yekudzidzira, asi unogona kusiyanisa pakati pavo.
Zve Workout 1 (Olimpiki Kusimudza) iwe unozoda a tsvimbo. Kelly anoshandisa huremu hwe14 kg, asi iwe unogona kutora huremu hwakanyanya kunaka kwauri. Mumwe wevasikana anoratidza musiyano nema dumbbells, asi kudzidziswa kwakadaro kuri nani kuzviita nebhara. Chikamu ichi chinosanganisira mashoma mashoma mafambiro anodzokororwa mukati meawa. Monotonous, asi inoshanda kwazvo mutoro ichakubatsira iwe kuunza tsandanyama mutoni uye kuwedzera mhasuru simba.
Zve Workout 2 (Powersculpting) iwe yauchazoda 2 mapaundi ezvimedu zviyero zvakasiyana. Kumwe kurovedza kunoitwa neimwe dumbbell, saka huremu hunogona kutora zvimwe. Iwo kudzidziswa kwakaitwa nekumhanya kwehafu kwehafu chete yeawa, saka iko iko iko kuita kwerevhizheni. Asi chaiko kurovedza muviri kweaerobic pano, chaizvo iwe uchaita masimba esimba pane mamwe mhasuru mapoka. Nekudaro, nekuda kwekumhanya kwesimba moyo wako unogara wakakwira, zvinoreva kuti haungosimbise mhasuru chete asiwo kupisa mafuta.
Kelly Coffey-Meyer Split Zvikamu
Ichi chirongwa chakakamurwa zvakare kuita mavhidhiyo maviri ehafu yeawa: Split Sessions kumusoro (kumusoro muviri) uye Split Sessions Yakaderera (yemuviri wepasi). Zvakare, iyo yakaoma yaisanganisira mapfupi emabhonasi mavhidhiyo Bonus Floor Legs (maminetsi gumi nemashanu), kwaunogona kuwana maekisesaizi paMat, makumbo uye dumbu kusimba bhendi yekusimudzira mashandiro.
Split Sessions Kumusoro - simba rekudzidzisa nyama dzemuviri wepamusoro. Iwe uchazoda dumbbells kubva ku3 kg uye pamusoro. Izvo zvinodawo kuve ne nhanho chikuva, asi kwete hazvo, mumwe wevasikana anoratidza kurovedza muviri pasina izvozvo. Inogona kushandiswa panzvimbo yetepper fitball. Kirasi inosanganisira kurovedza kwemhasuru dzechipfuva, musana, mapendekete, biceps uye triceps.
Kupatsanura Seshoni Pazasi - kudzidziswa kwekuumbwa kwemuviri mutete wakaderera. Iwe unozonatsiridza chimiro chemagaro ako nehudyu, uchideredza makumbo uye kupisa macalorie. Iwe unozoda mapaundi echimumvuri che squats, mapapu uye kufa. Uye zvakare, Kelly Coffey-Meyer anopa kurovedza pamwe neakasimba elastic bhandi yemakumbo, saka iwe zvakare unozoda iyi yekuwedzera hunhu. Kurovedza kwakasimba uye kwakapfuma.
Ihafu-awa yekurovedza muviri kubva paMaminetsi makumi matatu kusvika kuFitness ichakubatsira kunatsiridza muviri wako, kupisa mafuta, kubvisa nzvimbo dzine dambudziko uye kunatsiridza kurovedza muviri. Sarudza wega chirongwa chinonakidza uye tanga kuenda kumba naKelly Coffey-Meyer.
Onawo: Cardio Pump naKelly Coffey-Meyer: kickboxing + kudzidziswa kwesimba nemadumbbells