Sexier neZhizha: Gungwa Muviri Workout Mavhiki 11 ne12

Zvemukati

• Ongororo ye

Tikugashirei kumavhiki 9 uye gumi ezhizha-shanduko yemuviri wako! Aya maekisesaizi akafanana neaya awakaita muvhiki rekutanga uye maviri, vhiki nhatu uye ina, vhiki shanu nenhanhatu, vhiki nomwe nesere, uye vhiki repfumbamwe negumi pakuti ivo vanongoda yako wega huremu uye maminetsi gumi nemashanu kuti utyore dikita uye manzwi mamhasuru kubva kumusoro kusvika kutsoka. Chirongwa ichi chine nguva dzemaekisesaizi epamusoro-soro, anoteverwa neakadzika-simba mafambiro ekukubatsira kuputika mafuta akawanda munguva shoma. Ngatitangei!

Inoshanda sei: Kwemasekondi makumi matatu, ita kudzokorora kwakawanda kwekufamba kwega kwega sezvaunogona, uchitarisa pakuchengetedza fomu rakakodzera nguva yese (tarisa mavhidhiyo eiyo chaiyo fomu). Kana kurongeka kwako kukatanga kuparara, nonoka uye upedze mashoma reps. Sezvaunofambira mberi, iwe unozokwanisa kupedzisa kudzokorora kwakawanda panguva yega yega makumi matatu-sekondi.

Workout 11: Muviri wepasi uye cardio

Mwedzi: 3

Mavhiki: 1 uye 2

Mazuva: 1 uye 3 brightcove.createExperiences ();

Workout 12: Wepamusoro muviri uye cardio

Mwedzi: 3

Mavhiki: 1 uye 2

Mazuva: 2 uye 4 brightcove.createExperiences ();

Ongororo ye