Iwe Uri Wako Gym

Mark Lauren inyanzvi inozivikanwa yekusimbisa muviri uye mudzidzisi wemauto akasarudzika emauto akasarudzika eUS. Iye anogadzira Workout inoshanda kwete chete yekudzora uremu asi zvakare yekuvandudza mashandiro ekugadzirira pasina kukuvadza musana uye musana.

Tsananguro yechirongwa Ndiwe Wako Gym (Maka Lauren)

Iwe Uri Wako Wako Gym idiki yakaoma yekudzidzira ine huremu hwako. Ridza zviitwa makumi matatu zvinobudirira zvevose mhasuru mapoka ayo anoda kutevedzera kufamba kwakajairwa uye zvakazara zvemuviri. Iwe unozonatsiridza chimiro chako uye kukudziridza kurovedza muviri nemaitiro akapusa Mark Lauren. Iyo purogiramu ichakubatsira iwe kushandura muviri uine hushoma njodzi yekukuvara uye zvakashata mhedzisiro kumusana.

Iyi purogiramu yakakamurwa kuita matatu matanho ekuomerwa: Novice, Pakati, Yakakwira (anotanga, wepakati, wepamberi). Mune yega yega nhanho, zvichiteerana, uye yaisanganisira matatu mapfupi ekurovedza muviri: Nguva Yakatarwa, Manera, redunhu kudzidza. Chikamu chega chega chinosanganisira zviitwa zvina zvinotarisana nemapoka akasiyana emhasuru.

In Timed Sets pachiitwa chega chega chine muganhu wenguva, ingangoita maminetsi 3-4. In Ladders chidzidzo chinoitika mumatanho maviri: chekutanga iwe chinja yekutanga neyechipiri kurovedza, wozotevera wechitatu newechina. Uye Dunhu Kudzidziswa iko kudzidziswa kwedunhu, uko maekisesaizi mana anochinjanisa. Tinokupa iwe kuti uzive zvirimo zvemavhidhiyo akaverengerwa mudanho rega rega rekutambudzika:

Novice - danho rekutanga (10-15 maminetsi):

• Nguva Sets: Sumo squats, anonongedza, Kukwira Kwemakomo, Vashambira.
• Manera: Back Lunges, Four Counts, Anonongedza, zvigumwe Kumusoro.
• Dunhu Kudzidzisa: Dynamic squats, Mauto Anodhindira, Vanoshambira Vanokurumidza, Makomo Anokwira.

Pakati (15-20 maminetsi):

• Nguva Sets: Dynamic squats, Mauto Anodhindira, Vanoshambira Vanokurumidza, Makomo Anokwira.
• Manera: Rutivi Lunges, Romanian Deadlifts, Push Ups, zvigunwe Kumusoro.
• Dunhu Kudzidzisa: Nyeredzi Jumps, Half Dive Bombers, Side V-Ups, Hip Raisers.

Yepamberi - yepamusoro nhanho (20-25 maminetsi):

• Nguva Sets: Nyeredzi Jumps, Half Dive Bombers, Side V-Ups, Hip Raisers.
• Manera: Mberi mbichana, Mumwe-Anemakumbo-Murwi, Dhivha Bomber, Thumbs Kumusoro.
• Dunhu Kudzidzisa: Iron Mikes, Bouncing Push ups, Jack Knives, Hip Raisers.

Iyo yakaoma zvakare inosanganisira vhidhiyo Warm Up uye inotonhorera Pasi kudziya-kumusoro uye kutonhorera-pasi. Nguva dzose tanga uye pedza yako yekurovedza muviri nekudziya uye kupera nekutambanudza.

Mark Lauren anokurudzira kutanga neiyo Novice level uye mushure mekukura kwayo kuti uende kune iyo Pakati yepakati Asi kana iwe watove neruzivo rwekushanda mukati, unogona kusvetuka chikamu chekupinda uye woenda wakananga kune wepakati kana wepamberi. Iyo yakaoma yakakodzera pamatanho ese ehunyanzvi.

Zvekurovedza muviri hazvidi zvekuwedzera zvekushandisa, chirongwa ichi chinomhanya nekurema kwemuviri wake. Ipfupi, inokurumidza uye iri nyore kurovedza muviri ichakubatsira iwe kukudziridza musimba musimba uye kutsungirira kupisa mafuta.

Zvakanakira kurovedza muviri Iwe Uri Wako Gym:

• Iwe Uri Wako Wako Gym - iyi 9 inokurumidza kurovedza 30 yemhando yepamusoro kurovedza muviri uye rinoshanda basa remuviri wese.

• Mark Lauren anopa nhanho nhatu dzekuoma yekutanga, yepakati nepakati nhanho.

• Iwe unozoshanda pamusoro pehunhu hwemuviri wako, sungisa nzvimbo dzako dzedambudziko, bvisa mafuta emuviri.

• Zvemakirasi hauzodi zvekuwedzera zvekushandisa.

• Vhidhiyo yacho inoita 15-20 maminetsi.

• Kusiyana nemamwe akawanda mashandiro, iwe ucha shanda pahunhu, kwete pakumhanya.

• Iwe unozonatsiridza yako yekurovedza muviri, yakazara basa pane simba repakati mhasuru, wepamusoro uye wezasi muviri.

Chirongwa chaMark Lauren hachizokufadze nehukuru hwekupenga kana inokwezva dhizaini dhizaini. Asi zvidzidzo zvemurairidzi uyu kugadzira muviri wakasimba, unogara nekusimba pasina njodzi yekukuvara.

Verenga zvakare: Pilates yematanho akasiyana Alyona Mondovino.