Mukati
Pakati pezvirongwa zvakakura zvekusarudza hazvisi nyore kuwana yemhando yepamusoro kudzidziswa kwevanotanga. Kana iwe uchingojoinha iyo yekurovedza muviri, tinokurudzira iwe kuti uedze chirongwa ichi Tamile Webb: Buns, Abs, Arms. Iyo seti yekurovedza muviri wese ichakubatsira iwe kukudziridza toni yakavezwa fomu.
Tsananguro kudzidzisa Tamile Webb: Buns, Abs, Arms
Workout Mabhanzi, Abs, Maoko akangogadzirwa kuita kuti muviri wako usimbe uye ukwane. Iwe unogara uchishanda pane ese madambudziko nzvimbo, uchiita zvakapusa kurovedza nema dumbbells. Tamile Webb anoshandisa mapoka emhasuru akati wandei, nokudaro achiwedzera kugona kwekudzidzira. Iwe uchasimbisa muviri wako, bvisa sagging uye cellulite. ChiTamil zvakare inoshandisa zviyero zvakapusa, kuti zvikwanise iwe kuti uwanezve mhasuru kushushikana.
"Ndinoda muviri iwoyo" naTamile Webb: kurovedza muviri chete maminetsi gumi nemashanu pazuva
Chirongwa Tamile Webb: Buns, Abs, Arms inotora maminetsi makumi mashanu. Chidzidzo chinotanga nekudziya pfupi uye chinopera nekutambanudza. Chikamu chikuru chinosanganisira zvikamu zvinoverengeka zvemaminitsi gumi nemashanu. Unogona kusarudza chinonyanya kukosha kwauri kana kuita iyo yakaoma yakazara seyakazara.
- Chikamu chemuviri wezasi (Mabhanzi). Inosanganisira squats, mapapu, kusimudza makumbo ako nema dumbbells. Ndichiri kushandawo maoko nemapendekete.
- Chikamu chedumbu (Abs). Seti yekurovedza pasi, izere kumashure. Sarudzo dzakareruka gara-UPS, bhasikoro uye makumbo ekusimudza.
- Chikamu chemuviri wepamusoro (Maoko). Exercise ne dumbbells yemapfudzi, biceps, triceps, kumashure. In zvakafanana, kusashanda uye rezasi chikamu muviri.
Kune chikamu chekutanga cheMabhuns iwe unozoda yakaderera nhanho-kumusoro chikuva. Unogona kuita usipo, asi uchafanirwa kugadzirisa zviitwa. Zvakare zvezvikamu zveMabhanzi nemaArms unoda zviyereso. Kune vanotanga, zviri nani kudzora huremu 1-1. 5 kg, iyo ruzivo inogona kutanga nehuremu hwe2 kg. Zvekurovedza muviri padumbu tsandanyama dumbbells hazvidiwe.
Chirongwa Tamile Webb chiri mukumhanyisa, asi kurovedza muviri kunonyanya kusimbisa mhasuru dzemuviri. Kupisa mafuta uye kurasikirwa nehuremu kunofanirwa kuita mune yakajairwa cardio kurovedza. Iwe unogona kusanganisa yakaoma "Buns, Abs, Arms" nemamwe makirasi, senge aerobic zvirongwa Jillian Michaels.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1.Mabhanzi akaomarara, Abs, Arms achakubatsira iwe kuomesa mhasuru uye bvisa nzvimbo dzedambudziko pamaoko, dumbu nemakumbo.
2. Maekisesaizi anopa Tamile Webb, kunyangwe iri nyore, asi iri yekutanga uye inonakidza. Mazhinji acho anokutendera iwe kushandisa akawanda mhasuru mapoka.
3. Chirongwa ichi chakakamurwa zviri nyore kuita zvikamu zvakasiyana zvedumbu, repamusoro uye repasi muviri. Iwe unogona kuita sepakeji kana pane yakasarudzika chidimbu chemaminetsi gumi nemashanu.
4. Kudzidziswa ndiko yakakodzera vatangi uye avo vasina ruzivo mukusimba.
5. Tamili anochengetedza makira ekumhanya chaizvo kuti akwanise kupisa macalorie nemafuta. Nekudaro, chirongwa ichi hachina kusvetuka uye kutyisidzira mitoro.
nezvayakaipira:
1. Inokodzera chete kune vanotanga, Tamili inopa yakaderera mutoro.
2. Yechikamu chekutanga, zvinodikanwa kuve ne nhanho-chikuva.
Kana iwe uchifunga kuti unofanirwa kubata nenzvimbo dzedambudziko nekusimbisa mhasuru dzemuviri, saka edza chirongwa Buns, Abs, Arms. Tamili akagadzira iyo yakakwana seti yevatangiizvo zvinokubatsira iwe kudzikisa huremu uye nekuvandudza muviri wako chimiro. Kuti uvandudze hunyanzvi uye kupisa kwemafuta zvinokurudzira iwe kuti ubatanidze chirongwa ichi pamwe necardio Workout yevanotanga kubva kuna Tamile Webb.