Mukati
Kana iwe uchida kudzikira uremu, natsiridza muviri wako uye wedzera mhasuru simba, edza yakaoma Weider X-Factor ST murairidzi Nahesi Crawford. Kune makirasi iwe haudi yekuwedzera michina - yako chete huremu hwemuviri uye chishuwo chekuzadzisa icho chinangwa!
Tsananguro yechirongwa iyo Weider X-Factor ST
Weider X-Factor ST yakaoma yemitambo inoshanda iyo ichakubatsira iwe kuvaka iyo mutete uye wakasimba muviri. 8-vhiki chirongwa chinosanganisira chinoshanda, simba, aerobic uye plyometric zviitwa zvekuzara shanduko yemufananidzo wako. Iwe uchapisa macalorie, simbisa muscular corset uye kuvaka unogara kurerukirwa muviri. Iwe haudi zvekuwedzera zvekushandisa uye zvakadzama ruzivo rwekudzidzira, chirongwa ichi chakanakira kune hwakawanda hwakawanda hwesimba buffs.
Iyo yakaoma inosanganisira 8 yekutanga kurovedza muviri , vhidhiyo imwe chete vhiki imwe neimwe (Svondo 1, Svondo 2, Svondo 3,…, Svondo 8). Kubata kukuru kunotora kwemaminitsi makumi mana, kusanganisira kudziya-uye hitch. Ivo ndeaya anotevera: gumi nemaviri ekurovedza muviri anodzokororwa mumatanho maviri, mushure mega kurovedza muviri unozorora zvishoma Pakati pematenderedzwa pane fungidziro yeminiti yekuzorora. Makirasi haana kuneta, asi ita zvakanaka kudikitira. Paavhareji, imwe chirongwa inogona kupisa 40-12 macalorie. Saizvozvo, nevhiki yega yega inotevera yekudzidziswa ichave yakaoma.
Pamusoro peiyo huru-yemaminitsi makumi mana vhidhiyo, chirongwa ichi chinosanganisira 4 mabhonasi anoshanda:
- Abs (maminitsi gumi)
- Kukudzwa uye Zvidya (15 maminetsi)
- Muviri Wese (maminetsi makumi maviri)
- Yoga (maminetsi makumi maviri)
Murairidzi anoshandisa akasiyana maekisesaizi yekusimbisa mhasuru uye kupisa macalorie. Shandisa huwandu hwakakwana hwekurovedza muviri kune iyo bark, kusanganisira iyo isometric plank. Iwo mamhanyiro ezvidzidzo ane mwero cardio-mutoro hauna kunyanya kukunda, kunyanya muvhidhiyo yekutanga. Zvishoma nezvishoma, kusimba kuchawedzera, plyometric Exercises inowedzerwa, asi svondo rekutanga basa repachirongwa rinokwanisika kune wese munhu.
Yekudzidzira purogiramu Weider X-Factor ST
Course Weider X-Factor ST inotora yakagadzirira karenda yemakirasi. Iwe uchaita yega yega kurovedza muviri kanokwana ka3 pasvondo. Mamwe mazuva iwe unogona kuita chero cardio pane yako sarudzo yemamwe mabhonasi makirasi. Zuva rimwe pavhiki rekuzorora. Sezvauri kuona, chirongwa ichi chinotora purogiramu yakasununguka, yakakwana kwazvo kune avo vanofarira kusanganisa akasiyana vhidhiyooframerate.
Iwe wakamirira zviitwa zvinotevera. mapapu, mapush-up, burpees, supermans, mapuranga, mabhiriji ehudyu, mumvuri tsiva, plyo, tsoka dzinokurumidza, rimwe gumbo squats, crunches, vanokwira makomo, sumo squats, jumping jacks. Anenge ese maekisesaizi akareruka uye akaomarara shanduko. Vhiki rega rega iwe wakamirira mamwe maitiro akaomarara uye akasimba. Kune mamwe maekisesaizi, iwe ungangoda kumira kwe pushups, asi ivo vakasarudzika zvachose.
Chirongwa chakakodzera yekudzidzira kwepakati. Kana iwe uri wepamberi mudzidzi wobva wasvetuka yekutanga 2-3 kurovedza muviri uye enda wakananga kune yechina-yechishanu vhiki. Kana iwe uri wekutanga, kuomarara kweiyo Weider X-Factor ST iwe unogona zvakare kuuya uye mune dzimwe nguva, shandisa iyo yakareruka nongedzo yekurovedza muviri.
Zvakanakira nekuipira kwechirongwa:
Zvakanakira chirongwa ichi:
- Iyo chirongwa Weider X-Factor ST ichakubatsira iwe kupisa macalorie uye kubvisa mamwe mapaundi.
- Iwe unozoshanda pakuwedzera simba remhasuru uye nekutaurisa muviri wese.
- Hauzodi zvekuwedzera zvekushandisa, zvese zviitwa zvinoitwa nekurema kwemuviri wake.
- Kudzidziswa kunopihwa yakagadzirira karenda yemakirasi kwemavhiki masere.
- Iyo purogiramu zviri nyore kwazvo kutevera: vhiki imwe neimwe inoenderana nekudzidziswa kumwe chete.
- Chirongwa ichi chinoratidzira akati wandei maekisesaizi ekurovedza muviri iwe aunogona kusarudza akakodzera iwe kuchinjwa
- Iwe unowana yepamusoro-soro uye musiyano mutoro weiyo crust: mapuranga, Superman, crunchy.
- Iyo yakaoma inosanganisira 4 pfupi bhonasi vhidhiyo: yemuviri wese, kusvika padumbu, kuzvidya uye magaro, yoga.
- Vhidhiyo yakasununguka zvaitwa chaizvo: inotora maminetsi makumi mana, ine madenderedzwa akati wandei, anosanganisira kurovedza muviri uye nesimba rekusimbisa muviri wese.
Izvo zvinokanganisa chirongwa:
- Kwete yakawanda cardio, ichafanirwa "kuwana" padivi sezvakakurudzirwa mukarenda yemakirasi. Ona, semuenzaniso: Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu
- Zvese zvisere zvekushandisa yakavakwa pane imwecheteyo musimbotisanganisira zviitwa zvakafanana uye uve nehumwechete kudziya-kumusoro uye kutambanudza.
- Coach chirongwa chine diction rakajeka, izvo zvinogona kukonzeresa kunzwisisika mirairo yake.
- Modest dhizaini vhidhiyo: kana zita rekurovedza muviri kana yekumisa wachi haina kupihwa.
Zvakadai seWeider X-Factor ST akanaka yekukudziridza muviri wakasimba uye kugadzirisa chimiro, asi kuchengetedza mavhidhiyo akafanana akaenzana mukati memavhiki masere kunogona kunge kusiri nyore. Nekudaro, kana iyo yakarongwa ikachinjisa kurovedza pamwe nezvimwe zviitiko (sezvakataurwa mukarenda), ipapo unogona kuwedzera zvakachengeteka kosi iyi kune yako "yakasarudzwa" runyorwa.
Onawo: Ruthless Steve Uria: makumi maviri ekushanda kwakanyanya kwehuremu-kurasikirwa.