Mukati
Grit iseti yakanyanya-yakasimba yekurovedza muviri kubva kuLes mills ekunyanyisa kupisa mafuta, kunatsiridza kusimba kwemuviri uye kuwedzera simba remhasuru. Kana uchida chete Maminitsi makumi matatu anonakidza kuvandudza kugwinya kwako, ipapo Workout Grit chichava chako chakanakira chishandiso kuzadzisa izvi zvinangwa.
Chii chinonzi Grit?
Grit yakakwira yakasimba yekudzidzira nguva (HIIT), iyo yauchasimudzira nayo muviri wako kwenguva pfupi yehafu-awa chidzidzo. Varairidzi maigayo akaiswamo muchirongwa ichi ndiko kupusa kurovedza muviri kuti uwane hunoshamisa hunhu munguva pfupi. Mumaminetsi makumi matatu chete iwe unoshandisa mazana macalorie: kwete ese maawa akazara ekudzidzira anokupa iwe iri rakakwirira koriori rinopisa. Kubudikidza nekudzidziswa Grit kubva kuLes mills, iwe uchaendeswa kune imwe nhanho yekugadzirira kwako kwepanyama.
Grit ndeimwe yemapurogiramu matsva Les mills, imwe yeanoshanda uye imwe yeakanyanya kuoma. Kudzidziswa pane system yeHIIT (HIIT) ipa inokurumidza uye iri nani mhedzisiro: iwe uchapisa macalorie kwemaawa mushure mekudzidzira, wedzera aerobic kugona, kuzadzisa mhasuru toni, kuvaka misumbu mirefu uye unopisa mafuta kubva munzvimbo dzese dzinonetsa. Uye handizvo zvese zvinobatsira kubva muchirongwa Grit. Verenga zvakawanda nezve kugona kweHIIT Workouts inotsanangurwa muchinyorwa ichi:
Iye zvino ngatigarei pane zvirimo muchirongwa. Iyo yakaoma Grit inosanganisira 3 kushanda: Cardio, Simba uye Plyo (cardio, simba uye plyometrics). Chidzidzo chega chega chinotora maminitsi makumi matatu uye chine hunhu hwacho. Asi ivo vese vakabatana nechinangwa chimwe - kukurumidza uye zvinobudirira kuvaka muviri wezviroto zvako. Iwe unogona chete kusarudza chirongwa chimwe chaunofarira zvakanyanya, kana kuenda kune ese matatu, kuchinjanisa mutoro. Wese mwedzi we3 pane matsva masoftware anoburitsa Grit nesarudzo yakavandudzwa yezvirovedzo.
Chinhu chakasarudzika chemapurogiramu ese Les mills, inoshamisa mimhanzi iyo inokupa simba mukati memakirasi ese. Iro Workout rakakamurwa kuita zvikamu (chimwe chikamu - rwiyo rumwe), chidimbu chimwe nechimwe chinoenderana nechimwe chiitiko chezviitwa. Kudzidziswa kwakaremerwa uye kwakagadzirirwa vateereri vakaomarara, asi nenzira dzakawanda kusimba kwekirasi kunoenderana chete newe. Iwe uchave nemukana wekudzora mutoro nekudzora kumhanya uye kudzikisa huwandu hwekudzokorora kwekurovedza muviri.
Grit Workout: Cardio, Simba uye Plyo
1. Grit Cardio
Grit Cardio inguva yepamusoro-yakasimba yekuita cardio Workout iyo ichavandudza yako yemoyo system, kuwedzera kusimba uye nekukurumidza metabolism. Ichi chirongwa uremu chinoitika pasina zvimwe zvekushandisa, iyo ichapa kudenha chaiko kumuviri wako.
Kirasi inosanganisira kusvetuka, mamwe mabhureki, kumhanya, mapapu, kusundira-UPS, kukwira dombo, kusvetukira mupuranga uye zvimwe zviitwa zvakafanana nekusiyana. Maekisesaizi anoitwa munzira dzinoverengeka, uye pakati pemaseti pane mabhureki mapfupi. Maminetsi mashanu ekupedzisira akakumikidzwa kune vezvenhau.
midziyo: hazvidiwe.
2. Grit Simba
Kunyangwe hazvo chokwadi chekuti kudzidziswa kunodaidzwa kuti simba (simba), chinangwa chayo chikuru ndechekuchimbidza metabolism yako, kupisa mafuta nekuvandudza simba remhasuru. Iwe unozoshandisa iyo barbell uye yako wega huremu hwemuviri kuzadzikisa toni zororo remuviri munguva pfupi. Dzidzo yese inoitika mune yakanyanya kukurumidza kumhanya pasina kumira.
Uchachinja maekisesaizi esimbi nezviyereso uye zvinoputika plyometric Exercises. Gadzirira kuita anodhinda uye anouraya ane barbell, squats, pushups, kusvetuka, mapapu, mamwe mabhureki, kumhanya.
midziyo: tsvimbo nemapancake, danho-rekumusoro.
3. Grit Plyo
Grit Plyo plyometric-yakavakirwa kurovedza iyo yakagadzirirwa chaizvo kugadzirira izvi vatambi vakasimba uye vanokodzera. Uchishandisa plyometric iwe kwete chete kukurumidza uye zvinobudirira kunatsiridza chimiro chako chemuviri, asi unozokwanisa kukudziridza simba rinoputika remhasuru.
Chirongwa ichi chinoshandisa kurovedza muviri nekukurumidza uye kutsungirira kuchinjika pamwe nekudzidziswa kwesimba kwemapoka akasiyana emhasuru Iwe wakamirira kusvetuka, squats, Push-UPS, mapuranga, kusvetukira mupuranga, mapapu, akasiyana eyoga kurovedza muviri wepamusoro muviri.
Inventory: Pancake kubva padanda (unogona kutsiva dumbbell), nhanho chikuva (kwete mune ese edhisheni).
Kana zvichidikanwa zveSimba uye Plyo unogona kuita pasina nhanho chikuva, asi apa, mutoro unenge wakaderera. Semuenzaniso, iyo plyometrics (kwete muzvinyorwa zvese) inofungidzirwa kuve yakawanda nhamba yekusvetuka padanho-chikuva. Vanogona kuita vasina Steve, asi ipapo kusimba kwemakirasi kuchaderera. Asi mukurovedza muviri nepanekuku kubva padanda tinogona kushandisa zvakachengeteka dumbbell yakajairika.
Sezvauri kuona, iwo maekisesaizi akasarudzwa akafanana chaizvo muzvirongwa zvese zviri zvitatu. Usati watanga kuita izvi zviitwa, iwe unofanirwa kuita nyore kurovedza kwakadai sePush-UPS, burpees, simba kusvetuka, mapuranga. Zvisinei, inofungidzira kuti iwe haugadzirire ipapo "kubva uye kuenda". Kana kekutanga iwe uchizoda kumbomira kuzorora, usatya kutya kutenga. Asi gara uchivavarira kusvika pakukwirira kwayo.
Usati watanga kupinda muchirongwa kubva kuvarairidzi Grit Les mills (kana iwe uri kushanda kumba kwete panzvimbo yeiyo fitness kirabhu), Tinokurudzira kuti unyatso tarisa vhidhiyo. Kumwe kurovedza kwakagadzirirwa imwe nhamba yenguva kudzokorora, saka ndokumbira uterere kune zvakataurwa nevarairidzi pachinhu chekurovedza muviri. Chirongwa dzimwe nguva kurovedza muviri kunoenda kumubhadharo (nhamba yenguva), dzimwe nguva nenguva.
Mhinduro pachirongwa Grit kubva kuLes mills:
Grit Workout yakanyanya kwazvo, saka inongova yakakodzera vanhu vakagadzirira vane hutano vasingatyi mitoro inorema. Pamwe kekutanga nguva yausingazokwanise pa100% kuti umire pakumhanya kwekirasi, asi hazvisi zvinotyisa. Nechiitiko chega chega chekudzidzisa iwe uchashamisika kufambira mberi kwako: muviri wako unozosimba nekugwinya.
Verenga zvakare mamwe mapurogiramu Les mills:
- Kurwisa kwemuviri: kurasikirwa uremu, kupisa mafuta akawedzera uye kuwedzera kutsungirira kwako
- Muviri Kurwisa - mafuta-anopisa cardio Workout kubva kuLes mills