Mukati
Kuwedzera kuri kuramba kuchikwira kwemapurogiramu anosanganisa akati wandei mafitness maitiro Iyi nzira inowedzera kushanda kwezvidzidzo uye inoita kuti dzive dzakasiyana. Kudzidzira muviri mutete kubva kuna Suzanne Bowens vari muenzaniso.
Tsananguro yechirongwa Simbisa Toni uye Tochi
Simbisa Toni uye Tochi chirongwa chinobudirira kusanganisa zvinhu yePilates, yoga, ballet uye zvekare zvidzidzo. Susannah Bowens anokupa iwe kuti uite yako chimiro ive yakakwana nekurovedza muviri mutete. Akatora mhando yemitambo yaunotungamira zvinyoro-nyoro mumatoni uye unodzivirira kuwanda kwemaoko nemakumbo.
Iyo kosi ine akati wandei videothreesome enzvimbo dzakasiyana dzemuviri. Suzanne haape imwe yakatarwa nguva yemakirasi, saka unogona sangana nezvipo zvikamu maererano nemaonero avo. Kurudziro chete kubva kumudzidzisi wekudzidzisa inofanira kugara ichitanga nekudziya uye kukwana kutambanudza:
- Warm up (1 mineti). Kudziya-kupisa, kudziisa mhasuru usati waekisesaiza.
- Pasi muviri Lean (22 maminetsi). Bharna yekudzidzira makumbo uye magaro. Uchada 1 peya yezvimedu.
- Upper muviri dzakanaka (21 min). Workout yemuviri wepamusoro: maoko, mapendekete, musana, abs. Iwe unozoda Mat uye maviri eanogumburisa.
- Cardio Torch (23 maminetsi). Iyo yakapfava yakapfava nguva yekudzidziswa cardio uye maminetsi manomwe emisumbu yemudumbu.
- Kutonhora pasi (12 maminetsi). Kuzorora uye kutambanudza mhasuru mushure mekudzidzira. Iwe uchazoda chigaro.
Ballet Muviri neRea Zvirwere: gadzira rakatetepa uye rakatetepa muviri
Iyo yese seti yekurovedza muviri mutete inogara kweawa rimwe nemaminitsi makumi maviri. Dumbbells inogona kutora kubva pa1 kusvika pa20 kg zvichienderana neunyanzvi hwako hwepanyama. Chirongwa chakakodzera kune wese munhu: kubva pakutanga kusvika kumberi. Iwe unogona kuita kwemaminitsi makumi matatu pazuva, uchiita chikamu chimwe chete nekudziya uye sunga, uye unogona kudzidzisa kweawa kana kupfuura.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kudzidziswa kuumba muviri wakaringana kubva kuna Suzanne Bowens iwe uchavandudza chimiro uye unovandudza chimiro chako. Iyo yakaoma ndeye inoshanda kurovedza muviri ichawedzera zvakanyanya muviri wako.
2. Kubudikidza nechirongwa, iwe uchavhundutsa mutapi, kudzikisa chiuno, simbisa magaro uye nekuvandudza chimiro chemaoko.
3. Iyo kosi yakakamurwa kuita akati wandei videothreesome kune yega yega nhengo yemuviri. Iwe unogona kutarisa chete pane izvo zviitiko zvauri kunyanya kudiwa.
4. Chirongwa ichi chakakodzera chero nhanho yehutano, kubva kune anotanga kusvika kumberi.
5. Susannah Bowens anoshandisa zvinhu zvekudzidzira ballet izvo inokutendera iwe "kurebesa" mhasuru uye kudzivirira kusafanira kusununguka pamaoko nemakumbo.
6. Yekuwedzera yekuverenga inongoda chete dumbbells dzakareruka uye Mat.
7. Mazhinji emapurogiramu aya haabatanidzi kurovedza muviri. Pano, murairidzi akangwara akawedzera mukati mekudzidzira nguva.
nezvayakaipira:
1. Hakuna yakajeka nguva yemakirasi, iwe uchafanirwa kuasanganisa iwo pahukama hwayo.
2. Maitiro anoparidzwa naSuzanne mumakirasi ake, haakodzere munhu wese.
Mhinduro pachirongwa Simbisa Toni uye Tochi kubva kuna Suzanne Bowen:
Kudzidzira muviri mutete kubva kuna Suzanne Bowens ndiko nzira huru yekusungisa mhasuru uye kubvisa mafuta akawandisa. Iwe unozoshandura chimiro chako nerubatsiro rweyakareruka yakaoma uye yakavakirwa pazvinhu zvePilates, ballet, yoga uye kugwinya kwechinyakare.
Verenga zvakare: Wepamusoro 30 zvirongwa zvevatangi: kupi kwekutanga kudzidzisa kumba.