kushanda kwese Eva Khodakovskaya mutafura yekufananidzira, tsananguro yakadzama, gadziriro yezvidzidzo zvakagadzirirwa + mhinduro kubva kuvateveri vedu

Workout yemurairidzi wePoland Eva Khodakovskaya (Ewa Chodakowska) yakakwanisa kubata chinoshamisira chemamirioni avanhu kwete muPoland chete asi pasirese. Chirongwa chayo chakashamisika nekushanda kwayo kwepamusoro uye nekukurumidza mhedzisiro. Pakutanga, isu taigara tichitaura nezveEva Khodakovskaya uye chirongwa chayo chikuru. Nhasi maererano nezvakawanda zvikumbiro kubva kune vanyoresa, isu tasarudza Kuwedzeredza chinyorwa nerondedzero yakadzama yekushanda kwake, izvo zvinokubatsira iwe nyore uye nekukurumidza kufamba muvhidhiyo yayo.

Nekudaro, isu tinokupa iwe iri nyore tafura yezvose kudzidziswa Eva Khodakovskaya, tsananguro yakadzama ye yega yega vhidhiyo (chimiro chekirasi + maficha), Yakagadzirira zvirongwa zvedzidziso mune akasiyana maonero nezve mapurogiramu ayo kubva kune edu anotinyorera Olga uye kuunganidzwa kwemhinduro kubva kune vamwe vanyoresa. Kana ukarasika mune akasiyana zvirongwa eve, mushure mekuverenga chinyorwa ichi, zvirokwazvo unofanirwa kugadzirisa ruzivo rwese.

Tafura yezvose kudzidziswa Eva Khodakovskaya

Iyo yakapusa uye yakajeka nzira yekuwana chaiyo chirongwa naEva Khodakovskaya ndeye tafura kunyora zvese kudzidziswa. Tafura yedu ine makoramu anotevera:

• Zita rechirongwa
• Iyo nguva yechirongwa panguva iyoyo
• Dambudziko (1 kusvika ku6)
• Kufamba kwemakirasi (nekukurumidza, kwepakati, kunonoka)
• Kuzivikanwa kwesoftware inosanganisirwa (yakakwira, yepakati, yakaderera)
• Tsanangudzo pfupi

Nenzira, tafura yacho yakasununguka. Iwe unogona kugadzirisa ruzivo mune yega yega kukosha kweiyo uchishandisa miseve mumusoro.

Anenge ese Workout Eva Khodakovskaya ari hapana yekuwedzera hesheni, kuwedzera kuMuviri Wakakwana uye Model Tarisa (inoda mwenje dumbbells), Metamorphosis (yakakodzera fitball) uye Target Płaski Brzuch (vanoda tauro). Mamwe ese mapurogiramu anoda chete Mat pasi. Kana iwe usina dumbbells, shandisa iwo panzvimbo pemabhodhoro epurasitiki nemvura kana jecha.

Iko kuomarara kwechirongwa kunonyanya kutemerwa zvakasiyana kudaro grading iri panzvimbo yekumanikidza. Kufarirwa kwechirongwa ichi hachisiwo chakanyanya kuratidza chiratidzo. Isu takamuziva nekuda kwehuwandu hwekutaura, huwandu hweongororo uye yakanaka mhinduro kubva mukubata nevese muPoland uye mune dzimwe nyika. Kana iwe usingabvumirani neyedu ongororo yechirongwa, nyora mumakomenti isu tichaedza kufunga ese maonero.

Tsananguro yakajeka yekudzidziswa kwese Eva Khodakovskaya

1. Bikini

Chimiro chechirongwa

Iko kudzidziswa kunosanganisira maviri akadzokororwa kutenderera kwekurovedza muviri, denderedzwa rega rega rinotora maminetsi makumi maviri. Maekisesaizi anoitwa maererano nechirongwa: 20 masekondi anoshanda / masekondi gumi zorora.

Features

Kudzidziswa kwakasimba kubva kuna Eva Khodakovskaya, uko kunosanganisira kuchinjisa kwakanyanya cardio uye kurovedza muviri kune toni muviri (mapuranga, squats, mapapu). Basa racho rinoitwa mune inoenderera yakakwira mwero. Imwe yemapurogiramu anozivikanwa evha.

2. Pilates Chakavanzika

Chimiro chechirongwa

Kurovedza kwakazara pasi, kwakachengeteka kumabvi. Muchikamu chekutanga chechirongwa chekuita maekisesaizi echikamu (kumashure uye tambo), muhafu yepiri yemakumbo uye garo (padivi, pamakumbo mana uye padumbu).

Features

Yeyakanaka kurovedza muviri kushanda padambudziko nzvimbo dzemakumbo, magaro, dumbu uye chiuno. Iyo purogiramu pakutanga kuona ingaite senge yakapusa, asi izvi zvinotsausa. Tsandanyama dzako dzinonzwa mutoro mukuru. Inokodzera vanhu vane matambudziko akabatana uye varicose mutsinga.

3. Kubudirira

Chimiro chechirongwa

Iko kurovedza kunosanganisira matatu akapatsanurwa zvikamu zve 15-20 maminetsi:

• yakasimba cardio (3 inodzokororwa gumi kurovedza yega yega)
• nzira dzepasi dzemakumbo uye magaro (padivi, pamakumbo mana, kumashure)
• kurovedza padumbu repasi uye kumashure (musana uye tambo)

Features

Cardio chikamu chepurogiramu chakanyanya kwazvo, saka chinongokodzera chete mudzidzi wepamberi. Asi chikamu chechipiri uye chechitatu chechidzidzo chakakodzera kudzidziswa kwepakati pepakati. Unogona kuita gumi nemashanu, makumi matatu kana makumi mashanu nemashanu maminitsi paunofunga (+ kudziya-sunga uye sunga).

4. Scalpel (New Scalpel)

Chimiro chechirongwa

Kurovedza kunogona kukamurwa muzvikamu zvinotevera:

• kudziisa-kumusoro + kurovedza muviri kwemaoko, mapendekete nemakumbo (5 maminitsi)
• mapapu, squats, tsoka dzekutapa kuenda kudivi yezvidya nemagaro (10 maminitsi)
• zambuko pasi yemagaro (3 maminitsi)
• kurovedza muviri padivi yemakumbo (3 maminitsi)
• kurovedza padumbu kumusana, makumbo uye magaro (3 maminitsi)
• kurovedza pamakumbo mana yemakumbo uye magaro (5 maminitsi)
• kurovedza kumusana kwake zvedumbu (7 maminitsi)

Features

Chikamu chakakura chezviitwa muchirongwa chinomhanya pakutanga zvakajairwa, zvadaro chiine ripple. Izvi zvinopa kuwedzera mutoro. Iko kushomeka kwekuita kwakadzikira, asi muhafu yekutanga kune mapapu uye makwati (anogona kusvetuka kana uine nyaya dzemabvi). Skalpel - imwe yeanonyanya kufarirwa kurovedzwa eve eve Hodakovskaya. Muna 2016 yakaburitsa chinyorwa chitsva chechirongwa (New Scalpel). Kurovedzwa kunounzwa mune nyowani dhizaini, asi iine zvachose yakafanana seti yekudzidzira.

5. Scalpel Dambudziko

Chimiro chechirongwa

Kurovedza kunogona kukamurwa muzvikamu zvinotevera:

• kudziisa-kumusoro + kurovedza muviri kwemaoko, mapendekete nemakumbo (5 maminitsi)
• mapapu, squats, kubvuta tsoka nezvidya zvako nemagaro (10 maminitsi)
• akateedzana tambo: yakasarudzika, padivi, inodzosera kumashure yekwakakora (10 maminitsi)
• kurovedza muviri kumashure kumagaro nepadumbu (4 maminitsi)
• kurovedza pamakumbo mana yebute nemakumbo (5 maminitsi)
• kurovedza muviri dumbu kudzokera shure (3 maminitsi)

Features

Chirongwa ichi chakafanana muchimiro kuna Skalpel, Skalpel Wyzwanie asi inowedzera akateedzana emapuranga ekushandira muviri wese (kunyanya mhasuru). Kurovedza kwakanyanya uye kwakaomarara, inowedzerwa kune iyo inomira mutoro uye kurovedza pachiyero.

6. Muviri Unopisa

Chimiro chechirongwa

Iko kurovedza kunosanganisira gumi kutenderera kwekurovedza muviri, iyo nguva yekutenderera maminetsi matatu. Denderedzwa rega rega rine zviitwa zvitatu: muviri wepasi (mapapu uye squats), kumusoro muviri (kunyanya mapuranga) uye cardio kurovedza muviri (kusvetuka). Exercises yekupedzisira kwemasekondi makumi matatu uye kudzokorora mumakumbo maviri.

Features

Workout Inopisa Muviri mune zvavo zvemukati uye iyo nhanho yemutoro yakafanana neBikini (chimwe chezvirongwa zvakakurumbira Eva Khodakovskaya). Iko kune zvakare kumwe kuchinjika kwakanyanya kurovedza pane kurasikirwa kwemafuta kurovedza pasi. Kuputsa muchirongwa kunenge kuriko, kungomira kudiki pakati pekutenderera. Chirongwa ichi chakanyanya squats, mapapu, mapuranga, kusvetuka, asi hapana crunch yeiyo abs, iyo isingadiwe kune vazhinji vanobatanidzwa. Kana iwe usingakwanise kupedzisa zvese gumi kutenderera mumutsara, deredza kurovedza kusvika iwe uine nguva yakasununguka.

7. Muurayi icwiczenia

Chimiro chechirongwa

Kudzidziswa uku kwakaitwa mumatatu matatu kwemaminitsi gumi. Munharaunda yega yega iwe wakamirira bhuroka reiyo cardio kurovedza (3 maminetsi) uye bhokisi rezvirovedzo kumatambudziko nzvimbo (10 maminetsi).

• Bvisa cardio: kazhinji kusvetuka munzvimbo yakatwasuka
• Chivharo chekurovedza muviri kwenzvimbo dzedambudziko: mashoma maekisesaizi anodzokororwa mumaseti matatu (kusvetuka, mapuranga, kurovedza muviri kwedumbu, magaro nemakumbo)

Bvisa cardio kudzokorora ese matatu maround, iro bvunzo rezviitwa rinoshandurwa mune yega yega kutenderera.

Features

Nekuda kweanoverengeka emoyo maseru ekurovedza muviri zvikamu zvingaite sezvinotyisa (kunyanya avo vakaoma kutsungirira kurovedza muviri). Asi kurovedza muviri kunodhura kwazvo kumhanya, kunyanya kana iwe wakagadzirira kubata. Muchirongwa ichi iwe unowana huwandu hukuru hwekusvetuka kwakasiyana, echinyakare uye epamberi emapuranga, kurovedza pasi pasi kwedumbu.

8. Chimurenga

Chimiro chechirongwa

Iko kurovedza kunosanganisira zvikamu zvishanu zvemaminitsi gumi:

• Makumbo akapfava
• Matako nezvidya
• Dumbu rakatsetseka
• Kuguma kwemativi
• Maoko, mapfudzi, chifuva, mhasuru

Muchikamu chimwe nechimwe iwe wakamirira 2 kutenderera kwekunyanyisa kurovedza muviri. Chirongwa chiri kuwedzera kuomarara.

Features

Ichi ndicho chiitiko chakanyanya kusimba Eva Khodakovskaya, kana iwe uchichiita iyo yese maminetsi makumi matanhatu. Asi iwe unogona chete sarudza dzakaparadzaniswa-dzemaminetsi gumi-zvikamu zvaunofarira. Ndokumbira utarise kuti zvikamu zviviri zvekupedzisira ndizvo zvakanyanya kusimba.

9. Slim Kukodzera

Chimiro chechirongwa

Kurovedza kunogona kukamurwa muzvikamu zvinotevera:

• kudziisa-kumusoro + kurovedza muviri kwemaoko, mapendekete nemakumbo (7 maminitsi)
• mapapu, squats, kubvuta makumbo, kudzikamisa kurovedza muviri yezvidya nemagaro (10 maminitsi)
• zambuko pasi yemagaro (3 maminitsi)
• kurovedza muviri padivi yemakumbo (7 maminitsi)
• kurovedza muviri pamabvi, pamaoko nemabvi uye nedumbu yedumbu, musana, makumbo & glutes (8 maminitsi)
• kurovedza kumusana kwake zvedumbu (5 maminitsi)

Features

Iyi yepasi ine simba yekurovedza muviri munzira yeSkalpel, asi nekutarisa pazvidya nemagaro. Hafu yekutanga yekirasi yakaoma kunzwisisa nekuda kwekurovedza muviri uye Bernie kurovera muviri. Muhafu yepiri yechirongwa, iyo inomhanya pasi, zviitwa zvinowanzojairika uye zvinowanikwa.

10. Turbo Kusvirwa

Chimiro chechirongwa

Ichi chirongwa chine 9 kutenderera, 2 kurovedza mumativi ega ega. Dzidzira kutenderera kunoitwa nenzira yeTABATA: masekondi makumi maviri anoshanda / masekondi gumi zororo, nzira nhatu.

Features

Eva Chodakowska inosanganisirwa mune yega yega kutenderera 1 yeiyo cardio kurovedza uye 1 kurovedza kweiyo crust. Muchirongwa ichi muchawana akakura akasiyana tambo, saka iwe unoshanda zvakanyanya pamhasuru yedumbu. Iyo yekupedzisira kutenderera inoitwa isina shangu, iwe uchaita iyo yekutsvedza maitiro mune ako masokisi (kana iwe unogona kushandisa diki jira).

11. Target Nyukireya Desserts

Chimiro chechirongwa

Ichi chirongwa chine maviri kutenderera kwemaminitsi makumi maviri. Round rekutanga revatanga, denderedzwa repiri kuenda kumberi. Denderedzwa rega rega rine gumi rekudzidzira rinodzokororwa mumatatu matatu. Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, pakati pekudzidzira zororo kwemasekondi gumi.

Features

Kurovedza Target Jędrne Posladki yakanangana nekudzikamisa kwetsandanyama dzematako. Iwe unozogona kukwevera kumusoro, kukomberedza uye nekuvandudza chimiro chemagaro ako, uye kusimbisa zvidya uye kubvisa nzvimbo dzine dambudziko muzasi remuviri. Round rekutanga rakazara paMat. Yechipiri kutenderera inosanganisira mapapu, squats uye kusvetuka. Vatangi vanogona kungoita chete yekutanga hafu yekirasi, yakakwira - ese maminetsi makumi mashanu. Iko kuverenga hakudi.

12. Target Flat Belly

Chimiro chechirongwa

Ichi chirongwa chine maviri kutenderera kwemaminitsi makumi maviri. Round rekutanga revatanga, denderedzwa repiri kuenda kumberi. Denderedzwa rega rega rine gumi rekudzidzira rinodzokororwa mumatatu matatu. Chiitwa chega chega chinoitwa kwemasekondi makumi matatu, pakati pekudzidzira zororo kwemasekondi gumi.

Features

Mapurogiramu ese ari maviri Tarisa chimiro chakafanana, chete Target Płaski Brzuch ndiyo inovandudza mhasuru dzepakati. Iwe unozokwanisa kuomesa nekuvandudza nzvimbo yedumbu, chiuno uye musana. Iyo purogiramu yakadzikira (kunze kweUSPS inodziya), inodarika zvachose pasi, asi paunenge wakamirira kurovedza muviri zvine simba. Vatangi vanogona kungoita chete yekutanga hafu yekirasi, yakakwira - ese maminetsi makumi mashanu. Iwe unozoda tauro uye zvidimbu zvidiki zvejira kana gliding discs.

13. Yakawedzera Mufananidzo

Chimiro chechirongwa

Chirongwa ichi chine 5 kutenderera. Denderedzwa rega rega riine maekisesaizi maviri aine tarisiro yemuviri wepasi unotarisa pamusoro wemuviri wepamusoro. Dzidzira kutenderera inodzokororwa mumatatu matatu. Pakati pekutenderera, 2 mineti zororo.

Features

Chirongwa ichi chinosanganisira basa rakazara munzvimbo dzakanyanya dambudziko: dumbu, magaro, zvidya. Kudzidziswa kunoendeswa zviri nyore zvakakwana kuburikidza nekashoma kadhiyo uye kuzorora pakati pekutenderera. Kana iwe uchida kuwedzera kusimba kwemakirasi, ingoita iyo cardio kurovedza ibvunzo reminiti pakati pekutenderera.

14. Turbo Dambudziko

Chimiro chechirongwa:

Chirongwa ichi chine masere masere. Denderedzwa rega rega rine mana akasiyana ekurovedza anodzokororwa mumakumbo maviri. Maekisesaizi anoitwa maererano nechirongwa chemasekondi makumi maviri anoshanda / masekondi gumi zororo.

Features:

Kudzidzira nekukasira zvakakwana, inomhanya nenzira inoenderera isina kumira. Asi iyo shanduko yeakasiyana masimba ekurovedza muviri chirongwa chinotamiswa nyore zvakakwana. Iwe unowana yakawanda nhamba yeplyometric kurovedza, squats uye mapapu, akasiyana eplank kurovedza muviri kwedumbu pasi.

15. Ćaly Kuchenesa

Chimiro chechirongwa:

Chirongwa ichi chine 5 kutenderera. Denderedzwa rega rega rine maviri maekisesaizi: cardio kurovedza muviri, kurovedza muviri kwezvidya uye magaro. Kurovedza muviri mukutenderera zvakare mumakumbo maviri. Chiitwa chega chega chinotora 2 miniti.

Features

Iyi yekudzidzira Workout kubva kunaEva Khodakovskaya zvinoreva kutarisa kune wezasi muviri: hudyu uye magaro. Saka kana iwe uine dambudziko re "rinorema pasi" Caly Trening chirongwa chinokukodzera iwe zvakakwana! Nekuda kwekutenderera kweplyometric uye nekuita maekisesaizi iwe uchapisa mafuta nekusimbisa nzvimbo dzezvinetso muzvidya nemagaro.

16. Brzuch icwiczenia na mięśnie

Chimiro chechirongwa

Uku kurovedza ndekwe abs kunosanganisira anotevera zvikamu.

• Kudzidzira kumusana (maminitsi gumi)
• Plank (3 maminetsi)
• Exercises padumbu (2 maminetsi)

Features

Icho chirongwa chipfupi chedumbu pasi, icho chinogona kuitwa sekuwedzera kune chero Workout. Zvakanaka kufunga nezvechisviniro uye neese muscular system. Hazvikurudzirwe kana iwe uine matambudziko nemusana wako uye wezasi kumashure.

17. Kuchinja muviri

Chimiro chechirongwa

Uku Workout ine fitball ine gumi kutenderera. Denderedzwa rega rega riine zviitwa zviviri, zvinodzokororwa mumakumbo maviri. Maekisesaizi anoitwa nedunhu 10 masekondi anoshanda / gumi masekondi zororo.

Features

Chirongwa ichi chakanyanyisa: inosanganisira akasiyana eplyometric maekisesaizi pamwe neiyo fitball, saka usatarisira kuzorora basa pabhora. Asi mushure mechitanhatu kutenderera, kumhanya kwezvidzidzo kwakadzikiswa zvakanyanya. Kunyangwe paine chokwadi chekuti kurovedza muviri ne fitball kunowanzo shanda pamhasuru yepakati, Eva Chodakowska akaisanganisira muchirongwa huwandu hwakakwana hwezviitwa zvekuumbwa kwezvidya zvidiki nemagaro.

18. Kudzidzisa kuvhunduka

Chimiro chechirongwa

Chirongwa ichi chinosanganisira anotevera kutenderera:

• Cardio kurovedza uye kurovedza gumbo (maminetsi mashanu)
• Exercises for mudumbu pasi (5 maminetsi)
• Cardio kurovedza uye kurovedza gumbo (maminetsi mashanu)

Ipapo ese matatu maround anodzokororwa zvakare.

Features

Muchirongwa ichi Eva Chodakowska aisanganisira zvimwe zviitwa zvisiri zvidiki zvisina kujairika mune mamwe mavhidhiyo. Kune mamwe maekisesaizi iwe unoda nzvimbo yakakura yakakura, asi kana uchida iwe unokwanisa kukwidziridza maekisesaizi kuti akwane kugona kwako. Chirongwa ichi chinosanganisira imwe DVD ine vhidhiyo-Skalpel II. Yakaitwa isina kudziya (asi ine hitch). Sarudzo yekudziya-tarisa, ona apa: Warm before before exercise: exercise + a plan.

19. Muviri Express

Chimiro chechirongwa

Chirongwa ichi chine 5 kutenderera. Denderedzwa rega rega rinosanganisira 2-3 kurovedza rinotarisa pazvidya nemagaro uye rinotarisa pane musimboti. Dzidzira kutenderera inodzokororwa mumatatu matatu. Pakati pekutenderera 3 mineti ye cardio kana zorora pane yako sarudzo.

Features

Kudzidziswa kwakafanana neEkstra Figura muchimiro asi yakati rebei mutoro. Chirongwa ichi chinosanganisira kukwana kwakaringana kwecardio kurovedza muviri, asi mumwe wevabatsiri vaEva anoratidza yakareruka vhezheni yechiitwa Hafu yekutanga yekirasi yakanyanya kusimba kupfuura yechipiri hafu.

20. Muviri wakakwana

Chimiro chechirongwa

Chirongwa ichi chine 5 kutenderera. Kutenderera kwega kwega kunosanganisira ma 2-3 kurovedza ane dumbbells, kunyanya akati wandei mapoka emhasuru panguva imwe chete. Dzidzira kutenderera inodzokororwa mumatatu matatu.

Features

Ichi chirongwa chinoitika pasina chaicho cardio (chete chikamu chekudzidzisa), asi uchibhadharisa nekukurumidza shanduko yechinzvimbo uye mnohopoliarnosti kurovedza muviri, moyo wako wekurova unenge uri munzvimbo yegyrosigma yemakirasi ese. Muviri wakakwana ibasa rakakura rekudzidzira kumatambudziko enzvimbo dzekumusoro nedzakadzika dzemuviri. Dumbbells havatore anopfuura 2 kg.

21. Kudzidzira ne Muridzo

Chimiro chechirongwa

Iyo yekudzidzira inosanganisira zvikamu zvitatu zvakasiyana:

• kurovedza muviri pachiyero chemakumbo uye magaro (kutenderera 2 kurovedza, kudzokororwa mumatatu maseti)
• yakasimba cardio (2 yeiyo yakapoteredzwa Robin kurovedza muviri nenzira inoramba ichienderera)
• kurovedza padumbu repasi uye kumashure (3 denderedzwa rezviitwa zvinodzokororwa mumaseti maviri)

Zvikamu zviviri zvekutanga zvinogara kwemaminetsi gumi nematatu, chikamu chechitatu maminetsi makumi maviri.

Features

Muchikamu chekutanga chepurogiramu iwe uri kumirira chaiwo chaiwo emakumbo maitiro ekuenzanisa. Chikamu chechipiri chakanyanya, chinogona kuitwa sekapfupi cardio. Chikamu chechitatu chinonyanya kukwezva kune avo vasingade bhawa: heano mamwe maekisesaizi kugumbo rakarara padumbu nemusana. Iwe unogona kuita akapatsanurwa zvikamu, kana kurovedza muviri zvakazara pahungwaru hwako.

22. Scalpel II

Chimiro chechirongwa

Iyo yekudzidzira ine 3 kutenderera. Denderedzwa rega rega rine zviitwa zvina zvinodzokororwa mumatatu matatu. Iwo maekisesaizi akajairwa zvakajairwa kudzidziswa eve, iyo yega ficha - kune izvo zvidzidzo, iwe unozoda cheya Chiitwa chega chega chinofanirwa kuitwa kagumi nemashanu

Features

Zvakareruka zvakaderera zvine simba kurovedza muviri kubva kuna Eva Khodakovskaya, inoenderana kunyangwe kune vanotanga. Kune makirasi iwe uchazoda chigaro chakatsiga kana kugara imwe fenicha inowanikwa. Ichi chirongwa chinosanganisira imwe DVD ine vhidhiyo Szok Kukakavaraizvo zvinogona kusanganiswa nemumwe. Yakaitwa isina kudziya (asi ine hitch).

23. Model Kutarira

Chimiro chechirongwa

Iyo yekudzidzira ine maround akati wandei 7-8 maminetsi:

• Kudzidzira kwemaoko nemapfudzi nema dumbbells
• Kudzidzira kumashure uye chipfuva ne dumbbells
• Mapuranga uye Push-UPS
• Maekisesaizi edumbu kumusana
• Rovedza muviri padivi rerutivi

Features

Iyo yakanaka yakapfava kurovedza yehunhu hwehunyanzvi hwetsandanyama yemuviri wepamusoro: mapendekete, maoko, chifuva, musana, dumbu, tsandanyama corset. Iwe unozoda peya ye dumbbells diki huremu (hapana anopfuura 2 kg).

Yakagadzirira chirongwa chekudzidzisa, chirongwa Eva Khodakovskaya

Kana iwe uchida kutanga naEva Khodakovskaya, asi usingazive pekutangira, tinokupa iwe sarudzo dzinoverengeka gadzirira zvirongwa zvekudzidzisa kwemazuva mashanu pavhiki. Rimwe zuva muvhiki saka ive shuwa kubvumidza kutambanuka kwemasumbu ese mapoka. Semuenzaniso, ona: 5 zvirongwa kubva kuFitnessBlender yekutambanudza.

Iwe unogona kusanganisa kurovedza wega kana kuchinja zvishoma chirongwa chedu chevhiki. Iwe unogona zvakare kudzidzisa 3-4 nguva pasvondo, kana 6-7 nguva pasvondo zvichienderana nekugona kwako. Edza sarudzo dzakasiyana, uchisarudza chimiro chakanakisa che zvidzidzo zvevhiki.

Sarudzo yevatangi (nzvimbo dzese dzedambudziko):

• PN: Scalpel
• W: Muviri Wakakwana
• CP: Scalpel II
• THU: Yakawedzera Mufananidzo
• FRI: Muenzaniso Tarisa
• SB: kutambanudza

Sarudzo yeyero yepakati (nzvimbo dzese dzedambudziko):

• PN: Kuchema Trening
• Mune: Turbo Kutsva
• CP: Yakapfava Yakaringana
• THU: Turbo Dambudziko
• FRI: Scalpel Dambudziko
• SB: kutambanudza

Sarudzo yezinga repamberi (nzvimbo dzese dzinonetsa):

• PN: Kubudirira
• W: Muurayi icwiczenia
• CP: Chakavanzika chePilates
• THU: Bikini kana Hot Hot
• FRI: Rewolucja (inogoneka kutora zvikamu zvega)
• SB: kutambanudza

Sarudzo nekusimbiswa pamatako nezvidya:

• PN: Kuchema Trening
• Mune: Target Jędrne Posladki
• CP: Muviri Express, kana Bikini
• THU: Slim Fit
• FRI: Rewolucja (1 uye 2 chikamu) kana maSukces (asina chikamu chedumbu)
• SB: kutambanudza

Sarudzo nekusimbisa padumbu:

• MON: Turbo Spalanie + brzuch icwiczenia uye mięśnie
• W: Chakavanzika chePilates
• CP: Szok Trening kana Muurayi icwiczenia
• THU: Target Flat Belly
• FRI: Rewolucja (3 uye 4 chikamu) kana maSukces (asina chidimbu chemakumbo)
• SB: kutambanudza

Sarudzo kwete yakaderera mhedzisiro cardio:

• PN: Skalpel
• W: Chakavanzika chePilates
• CP: Yakapfava Yakaringana
• THU: Skalplel Iyo Dambudziko
• PT: Target Płaski Brzuch kana Target Jędrne Posladki (yekutanga hafu)
• SB: kutambanudza

General ongororo yezvirongwa Eva Khodakovskaya

Kuongororwa kwezvirongwa Eva Khodakovskaya akagovana nesu saiti yekunyorera Olga. Tinotenda Olga nerondedzero yemakirasi evha, sezvo mhenyu mhinduro pamusoro pezvirongwa ichipa pfungwa iri nani pamusoro pezvirongwa

“Paunenge waedza kudzidzisa Eva Khodakovskaya, unotanga kunzwisisa kuti sei vateveri vazhinji vevhidhiyo yake vachiona paYouTube nevanozvinyorera papeji rake reFacebook nemamwe masocial network paInternet. Ine zvimwe simba rakakosha, makirasi acho anoshanda chaizvo, uye chimiro chake chinokurudzira kuti uwane zvibereko zvirinani.

Kudzidzisa Eva Khodakovskaya kunokwezva kune avo vanofarira zvakanyanya kurovedza muviri uye kurasikirwa munzira yePilates. Kune makirasi kazhinji haazodi zvekuwedzera zvekushandisa (kunze kweMat). Basa rakakodzera rinogona kuwana vese vanotanga uye vanhu vanoita zvemitambo kwenguva yakareba. Hechino chikuru chirongwa:

1. Chimurenga. Ichi chirongwa chakanyanya kuoma mutoro, kunyanya kumagumo kunonetsa kuwana mweya wako uye simba rako kutanga kuenda. Uyezve ichi Workout ndechekuti chikamu chega chega chinogona kuitwa zvakasiyana uye nekuchidzokorora kakawanda. Imwe yezvakanakira: sarudzo yakanaka yekurovedza muviri, kune zviyero uye cardio zvakanyanya uye zvinobudirira. Of the minuses: zvinokanganisa moyo, saka avo vanodzivirira makumbo kana vane matambudziko emoyo, kurovedza muviri hakushandi.

2. Kubudirira. Muchirongwa ichi, kusvetuka kwakawanda, mamwe mabhureki, mapapu uye kumhanya munzvimbo maekisesaizi paMat, kunyanya akasiyana akasimudza makumbo uye kurovedza kubva padanda. Simba rekirasi ino ndiko kuvapo kwekurovedza muviri kunosanganisira nzvimbo dzese dzinonetsa matambudziko (makumbo, maoko, muchina). Yakanaka, izere kudziya-kumusoro uye kutambanudza. Yema minuses: kusvetuka kwakawanda uye nekudaro, avo vanodzivirira tsoka kana vane matambudziko ne moyo kurovedza muviri havashande.

3. Muurayi icwiczenia. Killer Ćwiczenia - yakanyanya kuoma kurovedza muviri, inogara 45 maminetsi. Iyo seti yeyakajairwa kurovedza muviri, asi musanganiswa wezviitwa ndewe wepakutanga! Cardio inotenderera imwe combo uko kune simba uye kusvetuka.

4. Szok Kukakavara. Chirongwa ichi chakanyanya kwazvo, kupisa kuri kunze kwemachati, uye kune vanotanga kungave kwakaomera mutoro. Pamavhidhiyo ekumesa: echikamu chekutanga chinoda nzvimbo hombe nekuti pane kusvetuka mukati mekamuri, saka kana uine nzvimbo shoma, zvichanetsa kudzidzisa.

5. Bikini. Imwe yeakanyanya kurovedza muviri, ese maekisesaizi anoitwa nehuremu hwemuviri wake. Iyo purogiramu inogara ichichinjanisa matatu mapoka ezviitwa ekutanga squats (kana mapapu kana sumo squats), uyezve kurovedza kubva padanda nzvimbo (kana kusundira-UPS kana mativi emapuranga, kana kusvetuka mupositi purangi nekutapwa kweruoko rumwe), uyezve zvakare kumira kurovedza muviri, asi kwakanyanya (kana kusvetuka, kana kumhanya, kana kusvetuka mapapu).

6. Scalpel Dambudziko. Chiitiko chakaomesesa chevhidhiyo yakadzikama ndiSkalpel Wyziwanie. Iko kutarisisa panguva yese yekurovedza pazvidya, magaro, chiuno, dumbu, zvidya uye magaro kunyanya.

7. Scalpel. Iyi vhidhiyo yemaminitsi makumi mana ine zviitwa zvinoshanda munzvimbo dzine dambudziko uye inoitika mukudzikama. Muchirongwa ichi kusimbiswa kuri pahudyu nemagaro pamwe nekuve nechikwata chinoshanda pane zvekudhinda. Kurovedza kwakanyarara, asi kutsemuka pakati pekurovedza muviri uko, uko kunopota kuchipararira zvakanaka.

8. Chakavanzika chePilates. Chakavanzika Pilates - yakanaka kwazvo, yechinyakare maPilates asina cardio. Kudzikama kumhanya, huwandu hwakakwana hwekudzokorora (zvese zvinoenderana nebasa), asi ndiwo muganho wako, kana mhasuru yatove pachena. Zvese zviitwa zvinoitirwa pasi paMat.

9. Scalpel II. Skalpel II kurovedza muviri kwakareruka kune chigaro, kazhinji kacho pane mhasuru dzemakumbo, chiuno nemaoko. ”

Mhinduro pamusoro pekudzidzisa mumwe nomumwe Eva Khodakovskaya

Pilates Chakavanzika

Kubudirira

Scalpel

Scalpel Dambudziko

Kuuraya Exercise

Chimurenga

Slim Fit

bhikini

Turbo Kusvirwa

Brzuch icwiczenia na mięśnie

Metamorphosis

Turbo Dambudziko

Scalpel II

Edza uye iwe unoshanda kudzidzisa Eva Khodakovskaya izvo zvinokubatsira iwe kuvaka muviri wezviroto zvako. Pakati pevhidhiyo eve, munhu wese anogona kuwana chirongwa chakakodzera icho chinokurudzira kuti uwane mibairo yakanaka.