Mukati
Kushanda pachikamu chezasi chemuviri kunoda kushingirira: pano pane mhasuru dzakakura mumuviri wedu. Tinopa iwe wakanyanya kurovedza zvidya nemagarokuti iwe unogona kutanga kuvandudza muviri wako izvozvi. Mushure mekutarisa kupfupi uchawana chinongedzo nerondedzero yakadzama yechirongwa chega chega.
Chirongwa cheelastic butt uye akanaka mahudyu
1. Denise Austin: Ipfupi kurovedza muviri pachikamu chepasi
Denise Austin anopa akateedzana epfupi vhidhiyo yekudzidzisa (10-15 maminetsi) kugadzira iyo yakasununguka zvidya uye magaro. Kunyangwe mukushayikwa kwenguva yemahara, tsvaga maminetsi mashoma pazuva kukirasi , munhu wese anokwanisa. Pamwe chete naDenise iwe unozoshanda ese mhasuru yemuviri wezasi, kunyangwe iwo akaomesa musoro sechikamu chemukati chechidya. Mini kudzidzira kunogona kuitwa mune chero kuteedzana. Nhamba yezvidzidzo: kubva kune anotanga kuenda kumberi.
Dzidza zvakawanda nezve kudzidziswa naDenise Austin ..
2. Jillian Michaels: "Killer mipumburu" (Killer Buns uye Zvidya)
Iyo chirongwa "Killer rolls" yaive zvakare yakanangana nekuvandudza iyo yepazasi chikamu chemuviri wako. Jillian Michaels akatora maekisesaizi anonyanya kushanda zvekudzidzisa zvidya nemagaro. Kosi yekusimbisa muviri yakakamurwa kuita nhanho nhatu, saka uchave nemikana yakanaka yekufambira mberi. Makirasi ekupedzisira maminetsi makumi mana nemakumi mana nemashanu, iwe uchazoda dumbbell, uye zvakanyanya zvinorema zvemakumbo. Chikamu chehurongwa: wepakati kuenda kumberi.
Verenga zvimwe nezve Killer Buns uye Zvidya ..
3. Leandro Carvalho: Bhudzi reBrazil
Brazil Butt chirongwa chakazara chekugadzira magaro akanaka uye makumbo matete. Makirasi esimba kubva kuBearBody anovimbisa iwe mibairo yakanaka mushure memwedzi 1-2 mushure mekutanga kwemakirasi. Chirongwa ine zviitwa zvinoverengeka (30 maminetsi paavhareji), ayo akabatana anopa yepamusoro-soro mutoro wemuviri wezasi. Kwemakirasi iwe uchazoda dumbbell uye yerabha bhendi. Chikamu chehurongwa: wepakati kuenda kumberi.
Verenga zvakawanda nezve Brazil Butt Lift ..
4. Janet Jenkins: Kugadziriswa kwezvidya nemagaro
Janet Jenkins anopa maminetsi makumi maviri ekurovedza zvidya nemagaro. Hafu yekutanga inoitwa wakamira: iwe uri kuita squats uye mapapu ane dumbbells. Muchikamu chechipiri iwe unorovedza paMat. Vhidhiyo inoitika nekukurumidza, pasi pemashoko ane tariro Janet Jenkins. Kune izvo zvidzidzo, iwe unongoda chete zvidhoma. Chikamu chekudzidziswa: kubva kune anotanga kuenda kumberi.
Rumwe ruzivo nezve chirongwa naJanet Jenkins ..
5. Denise Austin: Yoga yezvidya nemagaro
Chirongwa chakareruka chemaminetsi makumi matatu kubva kunaDenise Austin chinosanganisira zvinhu zveiyoga uye zvekare zveekisesaizi zvekudzidzira zvidya nemagaro. Uine macomputer maekisesaizi iwe uchashanda iro rese repazasi muviri, uye iyo yoga ichabatsira kugadzirisa yako simba, kushanduka uye kugara zvakanaka. Kune makirasi iwe unongoda iyo yekurovedza Mat. Chikamu chehurongwa: kubva pakutanga kusvika kumberi.
Verenga zvimwe nezve iyo yoga naDenise Austin ..
Kuti uve nechokwadi chekuti kudzidziswa kwacho kwaitika nemazvo sezvinobvira, tinokurudzira kuti ubatanidze kurovedza gumbo nekurovedza muviri. Uine rubatsiro rwavo, iwe unovandudza metabolism uye unomhanyisa maitiro ehuremu-kurasikirwa: Yakanakisa cardio Workout kwemaminitsi makumi matatu.