Wepamusoro gumi wepakati kudzidziswa nezviyero zvetoni yemuviri uye kurasikirwa uremu kubva kuna Penny Barnshow

Kana iwe uchida kudzikira uremu uye uunze tsandanyama mutoni, kuti ubvise nzvimbo dzedambudziko uye kuita kuti muviri uve mutserendende uye tikwane, tinokupa iwe sarudzo yeakakura HIIT mashandiro nema dumbbells. Iyi vhidhiyo yechirongwa chemaminetsi makumi maviri neshanu kubva kumudzidzisi wemuviri penny Barnshaw (Penny Barnshow) ayo anowanikwa pane yake youtube chiteshi mahara zvachose.

TOP 50 varairidzi paYouTube

HIIT-Workout kubva kwaPenny Barnshow

Penny Barnshaw mudzidzisi wemuAustralia anosimbisa muviri anoparidza mararamiro ane hutano, kurovedza muviri uye kudya kunovaka muviri. Penny anotungamira yake yeYouTube chiteshi, iyo isiri kunyanya kunyoresa, asi ichocho hachisi chikonzero chekuterera kune vese vateveri vekudzidziswa kumba. Makirasi anoitwa mumumhanzi kuti vatevedze chirongwa kubva peni Barnshaw iri nyore uye inofadza.

Chii chinoshandiswa?

Penny Barnshaw inopa HIIT nguva yekurovedza pamwe ne dumbbells iyo ichakubatsira iwe kuzadzisa zvinangwa zviviri zvakasiyana: kupisa mafuta uye kuita kuti muviri utaure. Iwo mavhidhiyo anochinjanisa simba uye cardio kurovedza muviri, saka neaya ekurovedza muviri unenge uchiumba mutete uye mutete muviri.

HIIT-Workout kubva penny Barnshaw ichakubatsira iwe:

  • kusimbisa mhasuru dzemuviri wese
  • kupisa mafuta
  • bvisa nzvimbo dzine dambudziko
  • kugadzirisa kunaka kwemuviri
  • wedzera kutsungirira
  • kusimbisa mhasuru yemwoyo

Zvese ruzivo nezve HITIT-kudzidzira

Maitiro ekuita?

Idzi dzidzo dzenguva dzakakodzerwa yepakati uye yepamusoro nhanho yekudzidziswa. Nekudaro, isu tinogona kutaura kuti iro rejosi mwero rinonyanya kuona huremu hwemabhero. Kana iwe uri wekutanga, iwe unogona kutora huremu huremu dumbbell kana kurovedza muviri kunyangwe usina zvimisikidzo kekutanga.

Kana iwe uchida kudzikisa vhoriyamu uye kuomesa muviri, ita izvi kurovedza 3-4 nguva pasvondo, izvi zvichakwanira kuumbwa kwechimiro chakaonda. Usakanganwa kuita kudziya usati warovedza muviri uye kurova mushure mekurovedza muviri nekuti iwe unosanganisira iko kudziya-up uye Seminole kurovedza muviri.

Workout kune vanotanga

Chii chauchazoda kumakirasi?

Dhata yehafu-awa HIIT Workout iwe unozoda dumbbells. Izvo zvinodikanwa kuve uine akati wandei maviri maviri ehuremu hwakasiyana. Paavhareji, vasikana vanoda kanenge vaviri vaviri: 2-3 kg uye 5-7 kg yevarume: 4-5 kg ​​uye 8-10 kg.

Unogona kutenga dumbbells dzinodonha, asi ramba uchifunga kuti panguva yekudzidziswa kwakadai hakuwanzo nyore kushandura mapancake paGanesh. Saka kana iwe uchirovedza muviri nguva dzese kumba, zvirinani kutenga maviri maviri emhando dzemakomba. Semuenzaniso, rimwe chete remakomba asingabviri anowira + peya imwe yeakasimba kana maviri mairi emabhonzo anodonha.

Ungasarudza sei DUMBBELLS: matipi uye mitengo

Vhidhiyo HIIT yekudzidzira kwe25-30 maminetsi

1. HIIT kudzidziswa nema dumbbells akazara muviri

Maminitsi makumi matatu YEMAHARA MUZVIMBO WEMAHARA PAMUSHA Pabasa- Nezve Toni & Simba

2. Bosu HIIT Workout ine dumbbells

3. HIIT kudzidziswa nema dumbbells pasina kusvetuka

4. HIIT chikamu chine masimbi (simba + cardio)

5. HIIT kudzidziswa nema dumbbells akazara muviri

6. Circular HIIT-Workout ine dumbbells

7. HIIT kudzidziswa nema dumbbells akazara muviri

8. HIIT kudzidziswa nema dumbbells pasina kusvetuka

LOW IMPACT FULL BODY KUSHANDA PAMUSHA - Kukwirira Kwakanyanya + Kwete Kusvetuka

9. HIIT kudzidziswa ne dumbbells yekupisa mafuta

10. HIIT chikamu chine zviyero zvekutarisa muviri

Onawo:

Zvekufambira mberi kweNguva yekudzidzira ne dumbbells

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