Ida kurovedzwa kwakavakirwa pane yakavhenganiswa martial arts? Tinokupa iwe imwe nzvimbo huru kubva kuDaily Burn kupisa macalorie uye nekuvandudza chimiro. Undefeated - yevhiki-nhanhatu kickboxing chirongwa kubva kuna Anna Garcia uye Phoenix Carnevale ye "isingakundike".
Kudzidzira kwakavakirwa pane yakavhenganiswa martial arts - ingangove iri inonyanya kuzivikanwa fomu yeimba kugwinya. Kutanga, aya makadhi e cardio akachengeteka kune majoini pane maekisesaizi uye plyometric. Kechipiri, kurwa kunorova kwakasimba kusimbisa corset yemhasuru, uye nemhedzisiro pane musculoskeletal system. Chechitatu, pamusoro pekupisa macalorie urikushanda kunze kwemhasuru yemuviri wepamusoro nechezasi.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- Ungasarudza sei kumhanya neshangu: bhuku rakazara
- Rutivi rwenzvimbo yedumbu uye chiuno + gumi sarudzo
- Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
- FitnessBlender: matatu akagadzirira Workout
- Kugwinya-chingamu - giya rakanyanya-rinobatsira revasikana
Tsananguro yakazara yeiyo chirongwa Undefeated
Tichipa kukosha kwerovedzo inoenderana neyakavhenganiswa martial arts, iyo kambani Daily Burn yakaburitsa chirongwa Chisingakundiki ("Asingakundike"), iyo yakatokwanisa kuwana vateveri vekutanga. Dzidzisa varairidzi : Anna Garcia, vanojairana nesu muchirongwa chakakomba Inferno Workout, uye Phoenix Carnival, inova nyanzvi yemitambo mu karate, Boxing, Thai Boxing uye Brazilian JIU-jitsu.
Nekuda kwemhando dzakasiyana dzehutano hwakashandiswa muchirongwa kubva kuDaily Burn, muviri wako nepfungwa hazvizombofinhwa. Kurovedza Undefeated ndiko kukuru kusangana kwe combo kufamba kubva kuhondo yehondo, kurema kudzidzisa kuita muviri uye kukudziridza simba, rakasimba cardio yemafuta kupisa uye kurema kurasikirwa. Muchokwadi, Daily Burn inopa imwe sarudzo inoshanda HIIT yekudzidzira yakavakirwa paMMA (yakavhenganiswa martial arts) pamwe nekuwedzera kwezviyero uye cardio.
Undefeated mune yakaoma inosanganisira mapfumbamwe ekudzidzira kwema 9-20 maminetsi. Makirasi akawedzera ane kusimbiswa mu cardio inotungamira Anna Garcia, vhidhiyo ine simba rekudzidzisa uye kutambanudza - Phoenix Carnevale. Kunyangwe paine huwandu hwakawanda hwezviitwa zvakabatanidzwa kubva kuhondo yehondo, kurovedza muviri kwakaringana nezvikamu zveplyometric, nekudaro, ita chete mune sneakers (Phoenix, semuenzaniso, akapfeka asina shangu, asi zviri nani kuti usazviite).
Chirongwa ichi chakagadzirirwa wepakati chikamu chakabatanidzwa, kana iwe ukatarisa pakudzidziswa kubva kuPenieni. Vhidhiyo kubva kuna Anna Garcia yakaoma kurodha, ivo vakakodzera uye vafambira mberi.
Kana iwe uchida kupinda muchirongwa-chakavhenganiswa musanganiswa wehondo kana iwe uchingoda kushanda pane kugwinya kwemuviri, iko kurovedzwa kweUsafairwa kuchave kuwedzerwa kukuru mune yako piggy Bank-kumba makiriniki ehutano.
Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya
Iko kuumbwa kwekudzidziswa Kusakundika
Chirongwa ichi chakagadzirirwa kwemavhiki matanhatu emakirasi. Mavhiki maviri ekutanga iwe uchaita katatu pavhiki kwemavhiki maviri - kana kavhiki, ekupedzisira mavhiki maviri - ka6 pavhiki. Kudzidziswa hakurevi kunetseka kunofambira mberi, asi nekuda kwekudzikiswa kwenhamba yemazuva vhiki rega rega chirongwa ichi chichaenderera nekuwedzera.
Chikamu chakakura chekudzidzira chinoitika pasina zvimwe zvekushandisa, asi mamwe emavhidhiyo iwe auchazoda dumbbells kuti uite zviitwa zvemasimba. Simba rekusimbisa rinonyanya kusanganiswa mumapoka akati wandei etsandanyama. Izvo zvinodikamwa kuve neaviri mapara eanogumburisa, anenge 2-2 kg 3-4 kg. bundle yeartial arts haigone kunzi yakapusa, asi kazhinji zvikamu zvishoma zvinokwana kuti vazvigone zvizere.
Nekudaro, Undefeated muchirongwa chaisanganisira 9 kudzidziswa kwemaminetsi makumi maviri nemakumi matatu: 4 yakasimba cardio Workout, 3 cardio Workout ine zvinhu zvekurema uremu, 1 cardio kudzidziswa kweiyo crust uye 1 kumwe kurovedzwa kukudziridza kufamba.. Pazasi pane rondedzero pfupi yemavhidhiyo ese akaiswa mune yakaoma. Ruzivo nezve padanho rekuoma uye huwandu hwecalori hwakatsva hwakapihwa nevanyori.
Kudzidziswa naAna Gracia (kwakanyanya cardio Workout):
- kava HIIT 1 (30 maminetsi). Makorori: 379 kcal. Kuoma: kukwirira.
- kava HIIT 2 (30 maminetsi). Makorori: 395 makoriori. Kuoma: kukwirira.
- Cardio Kutora 1 (30 maminetsi). Makorori: 426 makoriori. Kuoma: kukwirira.
- Cardio Kutora 2 (30 maminetsi). Makorori: 406 makoriori. Kuoma: kukwirira.
- moyo KO (15 maminetsi). Makorori: 220 makori. Dambudziko: pakati.
Kudzidziswa naFoenix Carnevale (kudzidziswa nezvinhu zvekurema uremu):
- MMA Madhiri (Maminitsi makumi maviri). Makorori: 20 kcal. Dambudziko: pakati.
- MMA simba (Maminitsi makumi maviri). Makorori: 20 kcal. Dambudziko: pakati.
- MMA simba (Maminitsi makumi maviri). Makorori: 20 kcal. Dambudziko: pakati.
- MMA Mobility (24 maminetsi). Maoriro: 227 macalorie. Dambudziko: nyore.
Dumbbells iwe unongoda chete iwo mapurogiramu MMA simba uye MMA simba. Mamwe ese mavhidhiyo haana zvekushandisa uremu kurasikirwa.
Onawo mamwe edu maunganidzwa:
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro makumi maviri TABATA kudzidziswa mumutauro wechiRussia kubva kuna Anelie Skripnik
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- FitnessBlender: matatu akagadzirira Workout