Mukati
Amy Dixon anozivikanwa kune vaverengi vewebhusaiti yedu nekuda kweiyo inoshanda HIIT yekushanda Breathless Muviri, iyo yakakwanisa kubata kunakidzwa kwevakawanda. Nhasi tinopa iwe kutarisisa maviri asiri mashoma mhando zvirongwa yekuumbwa kwemuviri mutete une toni - Ndipei gumi.
Tsananguro yeChirongwa Ndipei gumi uye Ndipei Dzimwe gumi
Pisa mafuta, shanda nzvimbo dzese dzinonetsa dzemuviri wepamusoro uye wezasi, ipa toni kumhasuru nekudzidzira kukuru Ndipei 10. Simba chirongwa kubva kuna Amy Dixon anovimbisa hunhu hunovandudzwa hwemuviri mushure memasangano mashoma chete. Murairidzi ane makore eruzivo akagadzira seti yematanhatu emaminetsi gumi-maminetsi, imwe neimwe iine nzvimbo yavanonanga. Iko kusanganiswa kweaerobics uye inoshanda simba zviitwa ndiyo yakanakira nzira yekukurumidza kurasikirwa uremu muviri wese.
1) Ndipei gumi (2009) inotora maminetsi makumi matanhatu uye inosanganisira anotevera maminiti-gumi zvikamu:
- mafuta Kuputika Cardio: mafuta-anopisa cardio kurovedza pasina michina.
- Upper muviri Sculpt: kurovedza nema dumbbells emaoko, mapfudzi, chifuva uye musana.
- Pasi muviri Zvakasimba: maekisesaizi ane zviyero zvezvidya nemagaro.
- moyo Makeover: mapuranga uye crunches kusimbisa mhasuru yemudumbu uye kuhukura.
- KettleBell ToneUp: maekisesaizi ane zviyereso zvemuviri wese (kettlebell unogona kutsiva dumbbell).
- Yoga Tambanudza & Flex: kutandara kunotambanudza kunoenderana neyoga.
2) Ndipe 10 Zvimwe (2011) uye inotora 70 maminetsi uye inosanganisira anotevera gumi-maminetsi zvikamu:
- mafuta Kuputika Cardio: mafuta anopisa cardio asina michina.
- muunganidzwa muviri Kubvarura: kurovedza nezviyero zvemuviri wese.
- Pasi muviri Chisel: kurovedza nehuremu hwezvidya uye magaro (squats, mapapu, gumbo kuchinjika).
- Upper muviri Sculpt: kurovedza nema dumbbells emaoko, mapfudzi, chifuva uye musana.
- moyo Makeover: epasi muviri kurovedza neimwe dumbbell kubva pakamira chinzvimbo (chidiki chikamu pasi chete pakupedzisira).
- Dyera Kutambanudza & Flex: kutandara kunotambanudza
Unogona kuita iyo vhidhiyo yese, uye iwe unogona kugadzira yako yako wega kurovedza kubva pfupi pfupi-maminetsi gumi-zvikamu. Makirasi akagadzirirwa yakasimba yepakati nhanho uye pamusoro, asi mutoro unogona kugara uchideredzwa nekutora huremu hushoma hwemabhuruku kana kuita maekisesaizi mune yakasarudzika misiyano.
Kune makirasi iwe auchazoda dumbbells chete. Muchikamu che KettleBell ToneUp , unogona kusarudza uremu, asi mumwe wevatori vechikamu anoratidza kurovedza muviri nedumbbell. Kune maviri ezvikamu kubva Ndipe 10 Zvakawanda (muunganidzwa muviri Kubvarura uye Upper muviri Sculpt) zvinodikamwa kuva nemapara maviri ezvimedu zvezviyero zvakasiyana. Mapurogiramu ese ari maviri akafanana muchimiro uye ane akaenzana zvakaenzana nhanho. Musiyano mukuru pakati pemakirasi chete mune yakatarwa seti yechiitwa.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kudzidzira kwakanaka kwemuviri wakazara kubva kuna Amy Dixon, kuchakubatsira kupisa mafuta, kuridza muviri uye kubvisa mafuta akawandisa.
2. Chirongwa chakaparadzanisa zvikamu zvemunhu zvichienderana nenzvimbo dzedambudziko: kumusoro muviri, pasi uye dumbu.
3. Amy Dixon anoshandisa mabasa akabatanidzwa apo paine mhasuru dzakawanda panguva imwe chete. Izvi zvinokutendera kuti uwedzere kupisa kwemafuta mukati memakirasi, kushandisa mativi ese emuviri uye kuita rovedzo nenzira inobudirira sezvazvinogona. Uye zvakare, mazhinji ezviitwa ari epakutanga uye anonakidza.
4. Unogona kuita chirongwa chese (maminitsi makumi manomwe), uye unogona kusarudza zvikamu zvega wega pakuziva kwako. Iwe unosarudza kuti ingani nguva ichapedza yako Workout: 10 mineti, kana pamwe makumi matatu maminetsi.
5. Kune izvo zvidzidzo, iwe unongoda chete zvidhoma. Chete pazvikamu zvemunhu ega Ndipei 10 Zvimwe zvinodikanwa kuva nemapara maviri ezvekunyepedzera ezvisikwa zvakasiyana.
nezvayakaipira:
1. Iko hakuna rakaparadzaniswa vhidhiyo yekurovedza. Kana iwe uchingoita wega akapararira-maminitsi gumi aine mahuremu emahara, zvirinani kudziya moto.
2. Muchirongwa yakawanda yekusvetuka, mapapu, squats, saka haina kukodzera kune vanhu vane kukuvara kwemajoini majoini.
Kana iwe uchitsvaga inoshanda chirongwa chekudzikisa uremu, saka edza vhidhiyo Ndipe 10 uye Ndipe 10 Zvimwe. Workout naAmy Dixon vanosiyana yakanaka, mhando uye kuwanikwa, uye zvakanyanya kukosha, mhedzisiro inokurumidza.
Onawo: ACE HIIT chirongwa chakazara chakasimba kubva kuna Chris Freytag.