Mukati
Unoda kuonda uye kupisa mafuta mumazuva gumi chete? Edza kutanga naCindy Whitmarsh pachirongwa 10 Days to a nane muviri uye chinja chimiro chako pasina nguva.
Tsananguro yehurongwa Cindy Whitmarsh "mazuva gumi kune muviri uri nani"
Cindy haasi pasina pasina anovimbisa nekukurumidza uye mhando mhedzisiro. Chirongwa chake chakavakirwa pabasa pane mhasuru toni uye kupisa kwemafuta. Maekisesaizi ekushanda anoshandiswazve nenguva dzekuputika kuti uwane muviri mutete uye wakavezwa. Iwe uchaveza mufananidzo wakanaka uye Dhinda kuti ugadzire dhongi rakaomarara, rakasununguka, maoko ane toni uye makumbo akagerwa. Complex Cindy Whitmarsh ndiyo chakavanzika chekudzikira uremu uye kwakanyanya shanduko kumuviri wako.
Kuongorororwa kwese kwese kwakakurumbira Workout Cindy Whitmarsh
Chirongwa 10 Mazuva kune Muviri Muviri unosanganisira maviri hafu-awa kudzidzira:
- Mhedzisiro 10 Mazuva Akaderera (Workout yemuviri wepamusoro): inosanganisira kurovedza kwema biceps, triceps, mapfudzi, chifuva, musana uye dumbu.
- Mhedzisiro 10 Mazuva-Kumusoro (Workout yemuviri wezasi): inosanganisira kurovedza muviri kune iyo glutes, zvidya uye mhuru.
Asi usafunge kuti makirasi anoitwa mune yakasununguka nhanho pamwe neyakareruka yekuita simba zviitwa. Ose maviri ekudzidzira kudzidzisa: izvi zvinoreva kuti iwe unotarisira kumhanyisa kwekuwedzera, izvo zvinobatsira kuitisa makirasi zvakanyanya. Homwe yemwoyo wako ichave iri munzvimbo yegyrosigma. Izvi zvinoitwa nekubatanidzwa muchirongwa chekurovedza muviri iyo inosanganisa chikamu chinoshanda chekirasi.
Kuti udzidziswe naCindy Whitmarsh iwe unozoda maviri maviri ezvimedu (akareruka uye anorema) uye Mat ari pasi. Chirongwa hachina kugadzirirwa nhanho yekutanga, inonyanya kukodzera kune vanhu vane wepakati uye epamberi kudzidziswa. Iwe unogona kuita hafu yeawa pazuva, asi kana iwe uchida kuwana mhedzisiro inoonekwa mumazuva gumi, zviri nani kusanganisa mativi ese uye kudzidzisa zuva nezuva kweawa rimwe.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Muchirongwa kusarudzwa kwemhando yepamusoro uye inoshanda kurovedza kwemaoko, musana, dumbu, zvidya nemagaro. Mazhinji acho ndeepakutanga uye anonakidza kana tichienzanisa nezvirongwa zvevamwe varairidzi.
2. Zvese zviri zviviri kurovedza zvine simba rakanyanya kumhanya. Cindy Whitmarsh anopedzisa chiitiko cheiyo cardio kurovera kuchengetedza yakakwira kurova kwemoyo: izvi zvinoita kuti kutsve macalorie nemafuta.
3. Chirongwa ichi chakakamurwa kuita mavhidhiyo maviri: epamusoro uye ezasi muviri, saka unogona kusarudza chiitiko chakakodzera kwazvo.
4. Workout yakavakirwa pane yenguva musimboti. Nguva dzose kumhanyisa kunobatsira kuita kuti makirasi abudirire sezvinobvira.
5. Pasinei nekubudirira kwemaitiro akasarudzwa, ivo vari kunyanya inowanikwa uye inonzwisisika. Murairidzi haashandise akaomesesa makodhi, ayo anogona kukanganisa kuitiswa kwechirongwa.
6. Cindy Whitmarsh anovimbisa mhedzisiro yemazuva gumi ekudzidziswa. Kana iwe uchida kusimbisa kudzidziswa kwako, iwe uchaita zuva nezuva kubva kumakirasi maviri aya.
7. Kune makirasi iwe unongoda chete peya yeanogumburisa uye Mat pasi.
nezvayakaipira:
1.Iko kwaizove kurovedza muviri wepamusoro kwaizopatsanurwa: zvakasiyana nedumbu uye zvakasiyana nemaoko neshure.
2. Chirongwa Mazuva gumi kusvika kuMuviri Wakanaka hachina kukodzera kune vanotanga. Kana iwe uchingodzidza imba yekurovedza muviri, edza kutanga neyakaomarara Cindy Whitmarsh - Runako mumaminetsi gumi.
Wongororo nezvechirongwa ichi, Cindy Whitmarsh:
Cindy Whitmarsh anovimbisa iwe kuzadzikisa zvinooneka zvinoitika mushure memazuva gumi ekugara uchidzidziswa. Izvi hazvishamise nekuti nehurongwa hwake, iwe kwete chete sungisa mhasuru dzako asi zvakare kupisa mafuta akawandisa.
Uyezve verenga: Wepamusoro gumi simba rekudzidziswa kumba kwemaminitsi makumi matatu.