4-Week Yakawedzerwa Kukura Kwemafuro Purogiramu

Kana iwe uchida kurasikirwa nekuremera kwakanyanya , iwe unoziva kuti unofanirwa kuita zvinhu zviviri zvinokosha: kurovedza muviri uye udye kudya kwakanaka, kwakadzika-calori .

Asi, kungoita zvekurovedza zvakadini iwe unonyatsoda kurasikirwa? Kazhinji, zvinopfuura iwe unofunga. Nokuda kwekurasikirwa, IAmerican College of Sports Medicine inokurudzira kuunganidza maminitsi 200-300 ekurovedza vhiki imwe neimwe kuti uremerwe uremu, uye izvo zvisina kuchinja kudya kwako, izvo zvinoshandura kusvika maminitsi makumi matatu nemakumi matanhatu ekurovedza zuva rega rega.

Ndiyo tsanangudzo yakajeka, kuitira kuti iwe unganetseka kuti basa iri rakadini rinotaridzika. Ndiyo mubvunzo uyu 4-Week Advanced Weight Loss Program inopindura, achikupa masvondo mana ekukwirira kwakakwirira, hunoita basa rinokurudzira richakubatsira iwe kuvaka simba nekutsungirira, nekurasikirwa uremu.

Iri zita remurongwa uyu rinoti zvose-zvakasimba kwazvo, high-intensity cardio workouts, kurovedza simba, uye kudzidziswa kwedunhu.

Kana uri kuita purogiramu iyi, iwe unofanirwa kunyatsozivikanwa mune zvekurovedza muviri uye unenge mwedzi mitanhatu yakanaka yekushanda nguva dzose pasi pechikwama chako. Kana iwe uri wekutanga, ndinokukurudzira kuti udzike muitiro wekutanga wekuita maitiro ekubvumira muviri wako kuti ushandise kuzviita usati waedza kushanda kwakanyanya.

Zvaunoda

• Mutambo wemotokari kana basa raunofarira raunogona kuita kusvikira pamaminitsi makumi matatu nemashanu
• Mashomanana mashomanana emagetsi-5-40 lbs.
• Bhokisi rekushandisa
• A band resistance
• A mat
• Murovedzeri weBOSU. Iwe unogonawo kutsiva nhanho kana kuti kufamba kunenge uri pasi.

• Mushonga Ball
• Mazuva matanhatu nemaminitsi makumi matatu nemakumi matanhatu pane imwe neimwe yemazuva iwayo kuti apedza basa rako

Overview

• Svondo 1 : Vhiki yako yekutanga inotanga nemazuva matanhatu ekugadzirisa pamwe nekusanganiswa kwema cardio, muviri wekudzidzira muviri, high-intensity cardio uye nheyo, uye kushandiswa kwemamiriro ekushanda.
• Svondo 2 : Vhiki rino inotanga imwe purogiramu yakasiyana nemamwe mapurogiramu matsva kuedza. Teerera kumutumbi wako uye utore mazuva akawanda okuzorora sezvaunoda.

• Svondo 3 : Vhiki ino yakafanana nevhiki yapfuura, naizvozvo hapana chakasiyana chaizvo ... kungoshanda zvakaoma kukubatsira kuti uwane zvakakwana uye kupisa makorikori. Cherechedza manzwiro aunoita vhiki rino kubva kune dzakawanda zvekushanda kwepamusoro kushanda kunogona kutungamirira kukutsvaira kana kuvhara .
• Vhiki yechina : Kwevhiki yako yekupedzisira, iwe uchava nekushanda kwekutanga, pamwe chete iwe unowana zuva rokuzorora rakapera vhiki ino, chimwe chinhu chakakodzerwa kana wapedza basa rose. Hazvina mhosva kuti wapedza sei, zvipe mubairo wokushanda zvakaoma.

Mazano Okuita Basa Rakanaka

• Ita kuti ikushandire iwe : Ichi chirongwa chakaoma kwazvo chekuita basa, saka tora mazuva akawanda okuzorora uye svetuka workouts kana uchida. Zvakanaka kwazvo kuti ugare kwevhiki imwe kwechinguva panzvimbo yekufambisa mberi kana ndizvo zvaunoda kuti uite zvakakwana maitiro. Ita kuti purogiramu iyi iite nehupenyu hwako uye hutano hwako
• Ona chiremba wako kana iwe uine zvirwere, zvirwere kana kukuvara
• Ita basa rako pachako kana uine mamwe mabasa unofarira