Wepamusoro gumi wakasimba wekudzidzira nguva yekupisa macalorie uye toning muviri kubva kuna Yvette Bachman

Yvette bachman (Bachman Yvette) muAmerican akasimbiswa wega mudzidzisi uye mudzidzisi wezvirongwa zveboka. Anoitisa makirasi akasimba muStudio yake muIowa. Pakati penzvimbo dzaanofarira: HIIT, cardio kurovedza muviri, nhanho yekurovedza muviri, kickboxing, kudzidziswa simba nezviyereso uye chipfuva expander, pamwe nekurovedza muviri uchishandisa akasiyana michina: fitball, BOSU, mishonga mipira, kutsvedza, mabhendi. Isu tinokupa iwe premium sarudzo yeakanyanya Cardio Workout kubva kuna Yvette Bachmann yekupisa macalorie uye kubvisa huremu hwakawandisa kubva kumudzidzisi weAmerica.

Pane yako vhidhiyo chiteshi Yvette anoisa Workout nemapoka ake emakirasi, akatorwa kumberi kamera. Chaizvoizvo, inopa kweawa yekudzidzira nguva yekupisa macalorie uye nekutaurisa muviri. Zvirongwa zvaro zvinosanganisa cardio uye kudzidziswa kwesimba, asi kazhinji kusimbiswa kuri pamutoro wakakura uye unoshanda pamwero wakakura wemwoyo.

Kudzidzisa kusarudzika Yvette Bachman:

  1. Yvette inopa vhidhiyo kwemaminetsi makumi matanhatu- makumi masere, ayo anosanganisira kudziya kwakazara, hitch uye chikamu chikuru.
  2. Iko kudzidziswa kunosanganisa plyometric, aerobic, simba uye static kurovedza muviri, zvisinei, kumhanya kwezvidzidzo kunowanzo kuve kunogara kuchichengetwa padanho repamusoro.
  3. Makirasi anoitwa pasi pemimhanzi, asi nekuda kwekukasira mumhanzi mimhanzi inonyudza zvataurwa nemurairidzi, izvo zvisingawanzo nyore kana uchidzidziswa.
  4. Vhidhiyo yakadhirowewa Amateur nzira neimwe kamera iri kushaya iyo timer uye yekumaka maitiro. Asi hunhu hwekudzidziswa haukuvadze.
  5. Yvette anoshandisa mimwe michina mukudzidzira, iyo inobatsira kusiyanisa zviitwa.
  6. Yvette anowanzo ratidza huremu hwakawanda hwe dumbbells dzaari kushandisa mukudzidzisa. Asi iwe unofanirwa kugara uchifunga nezve kugona kwako panyama.
  7. Isu takasarudza gumi kurovedza muviri Yvette Bachman, uyo airatidzika kwatiri seanonakidza kune vanyoresa. Pane yake yeYouTube chiteshi unogona kuwana mamwe mavhidhiyo, asi hunhu hwemakirasi uye iwo akafanana.

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

Wepamusoro gumi marathon kubva kuna Yvette Bachman

1. Cardio yesimba dumbu yemakumbo nemapfudzi

Iyi yenguva cardio-kudzidziswa inogona kuganhurwa muzvikamu zviviri. Maminitsi makumi mana ekutanga anosanganisira kusvetuka kurovedza pasina michina pasi pechirongwa chemasekondi makumi matatu ebasa / gumi masekondi ekuzorora. Iwo ekupedzisira maminetsi makumi maviri akamirira iwe kuchinjanisa uremu kudzidziswa uye cardio kurovedza nemimwe michina: dumbbells (2kg, 3.5 kg uye 7 kg), fitball, kutsvedza. Kana iwe usina hesheni, unogona kudzidzisa chete iwo ekutanga makumi mana maminetsi. Yekutanga hafu inomhanya ichitarisa pamhasuru dzemudumbu, yechipiri hafu - ichisimbiswa pamhasuru dzemakumbo nemapfudzi.

Ungasarudza sei DUMBBELLS: matipi uye mitengo

HIIT Cardio / Core Workout

2. Cardio yesimba dumbu yemakumbo uye biceps

Kudzidziswa uku kunoitwa nenzira yakafanana, chete ikozvino iwe unozotarisa pane mhasuru dzemakumbo, kuhukura, uye biceps maoko. Zvekushandisa kwesimba muchikamu chechipiri chechirongwa, iwe unongoda chete zvidhoma (2 kg, 4 kg uye 7 kg).

3. Iko kuchinjanisa simba uye cardio kurovedza muviri

Iyi yekudzidzira yenguva iri kuchinjisa cardio zvikamu (3 maminetsi) uye anoshanda-masimba zvikamu (3 maminetsi). Chikamu chimwe nechimwe chinodzokororwa mumakumbo maviri. Iwe uchazoda fitball, zviyereso (4.5 kg uye 5.5 kg / 7 kg). Yvette anoshandisawo yakasarudzika dumbbell dhizaini DB2, asi iwe unogona kutsiva iyo neyakajairika dumbbell inorema 3.5 kg.

TOP makumi mashanu makochi paYouTube: kuunganidzwa

Muurayi Cardio Blast!

4. Cardio + simba remakumbo, matako uye chipfuva

Uku ndiko kuputika kwenguva yekudzidziswa nedanho-chikuva uye madhiri anokodzera chero munhu anoda kushanda pamhasuru dzegumbo uye magaro, asiwo pamisungo yepectoral. Iwe unowana akawanda akasiyana squats, mapapu, sasakianime padanho-chikuva, anodhindira chipfuva, uye kwakasimba cardio kurovedza kwekuwedzera mafuta kupisa. Iwe unozoda nhanho-chikuva uye dumbbells. Yvette yakashandiswa kumakumbo dumbbell inorema 7-11 kg.

5. Kunyanya kuita cardio Workout

Iri cardio Workout richakwidza kune vese mafeni eakanyanya uye plyometric. Iwe unowana chinoramba chichiitwa pamwero wakakwira wemoyo mukati memaminetsi makumi matanhatu nemimwe mira simba rekurovedza muviri. Yvette anoshandisa tubular expander svikiro kuramba kwemhasuru dzemaoko nemapendekete, asi iwe unogona kushandisa dumbbells kune aya maekisesaizi (kusimudza kwemaoko, michina, kukombama), kana iwe usina expander.

Zvese nezve CROSSFIT

6. Cardio + simba rechipfuva uye triceps

Muchirongwa ichi unenge uchichinjisa yakasimba cardio uchishandisa nhanho chikuva uye simba zviitwa zvechipfuva uye triceps. Zvakare muchirongwa ichi zvine chekuita nemhasuru dzemakumbo kuburikidza nekushandisa nhanho chikuva. Paired kurovedza muviri kunoshandiswa iyo inotsvedza disks. Kupisa kwakanyanya mafuta uye kunoshanda!

7. Cardio ine huremu huremu + kickboxing

Iri cardio Workout inosanganisira kusiyanisa kickboxing kurovedza muviri uye kwakanyanya kurovedza pamwe nechiedza dumbbells kana huremu hwemuviri wake. Kurovedza kunoshandisa simba zvakanyanya, kune ese emakirasi iwe aunoshanda pane yakakwira kurova kwemoyo. Iwe unozoda seti yematebhuru (2 kg, 3.5 kg, 4.5 kg) uye kutsvedza kunorekesa maekisesaizi mashoma (unogona kuita usipo).

Kudya kwakakodzera: kupi kwekutangira

8. Cardio + simba rechipfuva uye triceps

Ichi chiitwa chakakodzera kune wese munhu anoda kupisa mafuta pamakumbo uye kuwana toni muviri pachipfuva, kumashure kwemaoko (triceps) nedumbu. Chirongwa ichi chinomhanya maererano nechirongwa chinoshandura kurovedza muviri: masekondi makumi mashanu emakirionia, 45-8 kudzokorodza chipfuva uye triceps, masekondi makumi matatu ekurovedza muviri panhongonya. Iwe unozoda nhanho-yekumusoro chikuva, seti yemakomba, gliding discs, mushonga mabhora (mishonga mipira inogona kutsiva mwenje dumbbell kana kettlebell). Yvette anokudana iwe kana uchisarudza huremu kuti utarise pane kwavo kugona. Iyo inoshandisa zviyero zve13-16 kg yechipfuva mhasuru uremu hwe7 kg yeiyo triceps.

9. Yakasimba cardio ine mwenje kurema

Chiitwa ichi chinokubatsira kusimbisa tsandanyama yemoyo, kumhanyisa metabolism, kupisa macalorie nemhasuru yetoni. Kune makirasi iwe uchazoda fitball uye dumbbells (2 kg, 3.5 kg, 4.5 kg, 7 kg). Chirongwa ichi chinoitirwa mudunhu rekuchinja ma cardio kurovedza pamwe nehuremu hwemuviri wake kana zviyereso uye zviitwa zvemasimba zvine huremu huremu dumbbells.

Zvese ruzivo nezve CARBOHYDRATES

10. Kudzidzira kunoenderana nekickboxing

Aya ndiwo mairi maviri ekurovedza muviri akavakirwa pakickboxing kunobatsira iwe kupisa mafuta mumuviri wese, kunatsiridza kutsungirira uye kushanda pamhasuru dzemaoko, makumbo uye yemhasuru system. Chikamu chikuru chechidzidzo (maminitsi makumi mashanu nemashanu) chinopfuura pasina kushandisa zvimwe zvekushandisa, asi Yvette anoshanda magiravhusi ane zviyereso (unogona kuita usipo). Iwo ekupedzisira maminetsi gumi neshanu, iwe uchawana kusarudzwa kwemaekisesaizi emakumbo, maoko nedumbu, anoshandiswa kuwanda zvimwe.



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