Mukati
Yekupedzisira Cardio Muviri wakanyanya zvakanyanya aerobic-simba rekudzidzisa Bob Harper. Wakagadzirira kupa muviri wako kupenga mutoro? Zvino izvi ndizvo zvaunoda.
Tsananguro yehurongwa Bob Harper
Iyo chirongwa Yekupedzisira Cardio Muviri ichakubatsira iwe 1 awa kupisa yakanyanya makori uye kugadzira muviri wakaomarara une toni. Iwe uri kumirira kukurumidza kuteedzana kwesimba kurovedza muviri kuchinjana ne cardio mutoro. Iwe uchaita maekisesaizi nedumbbells yemhasuru dzemuviri wese, uyezve wosvetuka nekumhanyisa kukoshesa uremu. Iyo yakaoma yese iri mune yekumhanyisa-yekumhanyisa nguva yekumhanyisa, saka inokodzera chete kune vakagwinya vanhu.
Nekudaro, kudzidziswa kwekutanga kunotora maminetsi makumi matanhatu uye kunonzi Kunakidzwa Cardio Dambudziko. Kuti uzviite iwe unozoda dumbbells, kunyanya akati wandei mhando dzeakasiyana mhasuru mapoka. Kunyangwe iri zita, cardio-mutoro muchirongwa iri akapfava, asi masimba ekurovedza muviri ane ziya rakanaka. Kubudirira kukuru Bob Harper akabatanidzwa muchirongwa uye static kurovedza muviri, iyo inobvumidza kukwirisa kwemhasuru mukunyarara kwemuviri.
Yechipiri kudzidziswa, inova chikamu cheUkupedzisira Cardio Muviri, inonzi Glute Dambudziko. Uyu mupfupi, 10 maminetsi ezasi muviri: mahudyu uye magaro. Kana iwe uchida kugadzira yako makumbo matete uye mbichana mbichana, Wobva wabatanidzwa muvhidhiyo Glute Dambudziko. Kunyangwe iyo pfupi nguva yekudzidzira yakasimba uye inoshanda. Kuti uite dumbbells, haudi.
Kuti uwane mhedzisiro yemhando yepamusoro, unogona kuita Extreme Cardio Dambudziko 3-4 pavhiki. Sezvo chirongwa ichi chinosanganisira simba uye maekisesaizi, mamwe mazuva iwe unogona kudzidzira kudzoreredza, semuenzaniso, yoga kana Pilates:
- Yoga yekuderedza uremu naJillian Michaels (Meltdown Yoga)
- Hunhu kutambanudza: yoga uye Pilates naJanet Jenkins
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Bob Harper anosanganisa aerobic uye simba mutoro, inova nzira inoshanda kwazvo yekuvaka muviri wakaonda uye une toni. Simba rekushandisa rinobatsira iwe kusimbisa mhasuru uye cardio-mutoro - kupisa mafuta.
2. Bob anoshandisa iwo maekisesaizi anonyanya kushanda munzvimbo dzese dzinonetsa. Uchashanda zvakanyanya pamhasuru dzemaoko, dumbu, zvidya, magaro, uchizviita mutete uye zvinokwezva. Uye kufamba kwese kunotengeka zvakanyanya, pasina tambo dzakaomarara, uye musanganiswa wayo.
3. Uku kudzidziswa kwenguva, zvinoreva kuti uchapisa macalorie mazhinji pane chiitiko.
4. Chirongwa ichi chinosanganisira bhonasi pfupi yekudzidzira Glute Challenge, iyo inopa kurovedza muviri kwehudyu nemagaro.
5. Mumwe wevasikana anoratidza nyore vhezheni yechiitwa, saka une kugona kuita chiitiko nenzira iri nyore.
6.Kuvandudza mashandiro aBob Harper anoshandisa iyo yekumira kurovedza muviri, mauri iwe unogona kunyange pasina kufamba kunosvika kune yakasimba kwazvo mhasuru kushingairira.
nezvayakaipira:
1. Chirongwa chakanyanya squats, mapapu, kusvetuka izvo zvinokanganisa zvisizvo mabvi asina simba emabvi. Shingairira mumatanho epamusoro-soro uye nyatsoteedzera maitiro ekurovedza muviri.
2.Yakanyanya Cardio Dambudziko haisi yevanotanga, ichi chiito chakasimba kwazvo. Kana iwe uchida kusangana naBob, tarisa yake yakasarudzika chirongwa chevatangi: Yekutanga Kwekurema Kurasikirwa Kuchinja
Ongororo pachirongwa Yekupedzisira Cardio Muviri naBob Harper:
Yekupedzisira Cardio Muviri ingave sarudzo huru kune avo vanotsvaga kurovedza muviri kwakasiyana siyana kwemuviri wese. Iko kusimba kwemakiripiti ekubhadhara anowanikwa uye enekisheni maitiro anobatsira kuita kuti muviri wako uve wakakwana.
Onawo: Mhedziso yeese Workout Bob Harper.