Kumbira Mudzidzisi Wenharaunda: Nzira Yakanakisa yekuTone Up

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Mubvunzo: Ini handidi kuti ndideredze huremu, asi ini ita kuda kutarisa kukodzera uye toni! Chii chandinofanira kunge ndichiita?

A: Kutanga, ndinoda kukurumbidza nekutora nzira inonzwisisika yekuchinja muviri wako. Mukuona kwangu, kuumbwa kwemuviri wako (tsandanyama vs. mafuta) inonyanya kukosha kudarika nhamba pachiyero. Ini ndinogara ndichiratidza vangu vechikadzi vatengi replica yeiyo 1 pondo yemaonda mhasuru inoratidzika kunge ichienzaniswa ne1 pondo yemafuta. Vanotaridzika zvakasiyana zvachose, nepondo yemafuta ichitora nzvimbo yakawanda kupfuura pondo yetsandanyama.

Funga nezve uyu muenzaniso chaiwo wehupenyu: Iti ndine vakadzi vaviri vatengi. "Client A" akareba mamita mashanu nemainji matanhatu, anorema makirogiramu zana nemakumi matatu, uye ane 18-percent yemafuta emuviri (saka ane makirogiramu 23.4 emafuta emuviri), uye "client B" akareba futi 5 futi 6 inches, anorema makirogiramu zana nemakumi matatu. uye ane 32-muzana mafuta emuviri (saka ane 41.6 mapaundi emafuta emuviri). Vakadzi vaviri ava vachataridzika zvakasiyana zvakanyanya, kunyangwe vachirema zvakaenzana zviyero mumapaundi uye akaenzana zvakafanana.

Nekudaro kana iwe uchida kukwana uye kutakurwa, usanyanya kuve nehanya nesikero uye tarisa pane kuumbwa kwemuviri wako, kunyanya kana iwe uri shure kweizvozvo kuonda uye seksikäs kutarisa. Edza kurovedza muviri pane peji rinotevera, iro rakagadziridzwa kubva mubhuku rangu, Ultimate Iwe, uye yakagadzirirwa kubatsira iwe kudurura yakawandisa mafuta emuviri, kukwidziridza metabolism, uye kuwedzera yako yakazara mhasuru toni.

Iyo inoshanda sei: Nokusanganisa iyo nzira inonzi metabolic kuramba-kudzidzisa maseketi, iwe unowedzera nguva yako pajimu. Nemaitiro aya ekudzidzira, iwe unozoita seti yekutanga yekurovedza muviri, zorora kwenguva yakatemerwa yenguva, wozoenda pane inotevera kurovedza muviri uye zvichingodaro. Kana uchinge wapedza seti yega yega yekurovedza muviri mudunhu, zorora kwemaminetsi maviri uye wobva wadzokorora iyo dunhu rese imwe kusvika katatu dzimwe nguva, zvinoenderana nehutano hwako hwazvino. Pedzisa kurovedza katatu pavhiki pamazuva asiri akateedzana (semuenzaniso, Muvhuro, Chitatu, neChishanu).

Sarudza huremu (mutoro) unonetsa uye unobvumidza iwe kuti uite hudiki hunodiwa kudzokorora nefomu yakakwana asi isingapfuure huwandu hwepamusoro hwedzokororo. Kana iwe usingakwanise kuita huwandu hushoma hwekudzokororwa, dzikisa kupikisa kana gadzirisa chiitwa kuitira kuti zvive nyore (kureva tafura yekusundira kumusoro pane kugara uchipusha). Kana iwe uchikwanisa kuwana huwandu hwakanyanya hwekudzokorora, edza kuwedzera kuramba kana kugadzirisa chiitwa kuti zviome zvishoma.

Mamwe mashoma mamwe manotsi echirongwa: Pakati pevhiki 1-2, zorora kwemasekondi makumi matatu pakati pekurovedza muviri. Mumavhiki 3-4, shandisa 15 masekondi zororo pakati pekurovedza muviri. Nguva dzose tora maminetsi maviri akazara mushure mekupedza dunhu rose. Kana iwe ukatanga kuita maseti maviri chete edunhu muvhiki 1, wedzera denderedzwa rechitatu redunhu muvhiki 2 kana 3. Kana iwe uchikwanisa kuita iwo mana kutenderera kwedunhu mukati mevhiki 1, edza kudzikamisa nguva yekuzorora pakati kurovedza muviri vhiki rega rega, uku zvakare ichiwedzera kuramba.

Tora kurovedza muviri izvozvi! The Workout

A1. Dumbbell Split squats

Seti: 2-4

Reps: 10-12 kune rumwe rutivi

Kutakura: TBD

Zorora: 30 masekondi

A2. Push Ups

Inoisa: 2-4

Reps: Zvakawanda zvinogoneka uchishandisa fomu rakakodzera

Mutoro: Bodyweight

Zorora: 30 masekondi

A3. Dumbbell Yakarurama-Gumbo Deadlift

Seti: 2-4

Kudzoka: 10-12

Kutakura: TBD

Zorora: 30 masekondi

A4. Side Bridge

Seti: 2-4

Reps: masekondi makumi matatu kune rumwe rutivi

Mutoro: Bodyweight

Zororo: 30 Sekondi

A5. Jumping Jacks

Seti: 2-4

Reps: 30 Sekondi

Mutoro: Bodyweight

Zorora: 30 masekondi

A6. Single-Arm Dumbbell Row

Inoisa: 2-4

Reps: 10-12 kune rumwe rutivi

Kutakura: TBD

Zorora: 30 masekondi

A7. Akagara Curl kune Military Press

Inoisa: 2-4

Kudzoka: 10-12

Kutakura: TBD

Zorora: 30 masekondi

A8. Swiss Bhora Kutenderera Kunze

Seti: 2-4

Reps: Zvakawanda zvinogoneka uchishandisa fomu rakakodzera

Mutoro: Bodyweight

Zororo: 30 seconds

Mudzidzisi wega uye murairidzi wezvesimba Joe Dowdell ndomumwe wevanonyanya kutsvakwa - mushure mehunyanzvi hwekusimba munyika. Maitiro ake anokurudzira ekudzidzisa uye hunyanzvi hwakasarudzika hwakabatsira kushandura vatengi vanosanganisira nyeredzi dzeterevhizheni nefirimu, vaimbi, vamhanyi ve pro, maECO, uye epamusoro mamodheru emafashoni kubva pasirese. Kuti udzidze zvakawanda, tarisa JoeDowdell.com.

Kuti uwane matipi ehunyanzvi akasimba nguva dzese, tevera @joedowdellnyc pa Twitter kana kuve fan of rake Facebook peji.

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