6-Vhiki Yakazara-Muviri Workout Chirongwa chevakadzi

Zvemukati

• Yakazara-Muviri Workout Plan yevakadzi
• Iyo Yakazara-Muviri Workout Chirongwa
• Ongororo ye

Makambozvinzwa uye muchazvinzwa zvakare: Kusvitsa zvinangwa zvako nekushandura muviri wako, kungave nekuvaka mhasuru kana kuderera pasi, zvinotora nguva. Iko hakuna mashiripiti mapfupi kana akakosha zvitsinga kuti ubudirire. Asi neyakakodzera zano, iwe unogona kufambira mberi kwakakura mune imwe nyaya yemavhiki. Ichi chizere-muviri muviri chirongwa chevakadzi chinovimbisa kuendesa mhedzisiro mumavhiki matanhatu chete, kuti iwe ugone kunzwa kusimba, stat. (Yakabatana: Iyi 30-Minute Yakazara-Muviri Workout Tones kubva kumusoro kusvika Toe)

Iyo yakazara-muviri Workout chirongwa chevakadzi musanganiswa wehuremu hwakazara-muviri kurovedza muviri kwevakadzi, kurovedza muviri, uye kuchinjika maekisesaizi ayo anogona kukubatsira kuvaka tsandanyama uye kuderedza uremu mukuita. Uyezve, inogadziriswa nenzira yakasununguka: Inzwa wakasununguka kugadzirisa yakazara-muviri Workout chirongwa chevakadzi kuzadzisa zvaunoda (semuenzaniso, zorora neChitatu pane maSvondo). Izvo zvakati, iwe unofanirwa kuramba uchiedza kuita iko kurovedzwa nenzira kwayo kana zvichikwanisika.

Sezvo iwe uchivaka simba, zvishoma nezvishoma wedzera huwandu hwehuremu hwaunoshandisa panguva yega yega muviri wekurovedza muviri kwevakadzi kuti vawedzere mhedzisiro yako. Iwo ekupedzisira mashoma ekumisikidza seti yega yega anofanira kunge achiomera asi zvisingaite kuita neakakodzera fomu. Kana zvisiri izvo, enda mberi uye gadzirisa huremu hwako maererano. (Zvakafanana: Iwo gumi Akanakisisa Maekisesaizi evakadzi)

Yakazara-Muviri Workout Plan yevakadzi

1. Chisel uye Kupisa: Usatya kuenda kunorema kune iyi yakazara-muviri Workout yevakadzi, sezvo ichibatanidza yakaderera nhamba dze reps mune yega yega. Iwo maekisesaizi mune ino Workout akagadzirirwa kukubatsira iwe kuvaka mhasuru uye zvakare kupisa mafuta.
2. Cardio: Ita chero chiitiko che cardio (bhasikoro, kufamba, kumhanya, kutamba, nezvimwewo) kwemaminetsi makumi matatu kusvika makumi matanhatu, kana uchida. Izvi zvinogona kubatsira kunatsiridza huwandu hwako hwehutano uye zvakare kubvisa kusuruvara kwemhasuru uye kuomarara.
3. Kutambanudza: Iwe uchatora iyi-5-maminetsi ekutambanudza maitiro kusvika kumagumo ega ega cardio Workout. Kutambanudza hakungobatsiri kudzivirira kukuvara chete asiwo kunatsiridza kutenderera uye kubatsira kubvisa kushushikana. (Uye izvo zvinongova zvishoma zvezvakanaka zvekutwasanudza usati uye mushure mekuzara-kwemuviri kurovedza muviri kwevakadzi.)
4. Inokurumidza Mhedzisiro Workout: Pedzisa iyi bodyweight kurovedza muviri pakati pekuramba kudzidzisa masesheni kuti uvandudze simba rako repakati uye huwandu hwekufamba.
5. Kurema-Kusimudza Workout: Mumwe mukadzi akazara-muviri kurovedza muviri anotenderera ichi chirongwa chekudzidzisa. Iwe unopedza mana supersets kuvaka mhasuru uye kupisa macalorie.

Iyo Yakazara-Muviri Workout Chirongwa

Dzvanya pane chati kuti ihuru, inopurindwa vhezheni.

Ongororo ye