Kutsvaga nzira yekurovedza pamba mudiki mawindo emazuva? Mumwe mudzidzisi anonzi Craig Ramsay ane basa rakakura raunogona kushandisa kupisa makorikori paunenge uri pamubhedha wako.
Craig is pro kana zvinouya pakushanda kushanda. Uye iye anonyanya kufarira kuHollywood pakati peredzi dzinochengeta miviri yavo yakafanana. Akadzidziswa Bhe Behrs naKat Dennings ( 2 Broke Girls ), Nina Parker ( The Insider, TMZ ), Jackie Warner (Bravo Reality Star, Fitness Guru) uye Giada De Laurentiis.
Haasi kungoita kuti vashandi vake vashande zvakanaka, asi anodawo kufara. Zvokudya Zvake , Zvipise mavhidhiyo emitambo zvichaita kuti iwe ucheke paunenge uchipisa ma calori.
Nzira Yokuita Kudzidzira
Chirongwa ichi chinoshanda nokuti kushanda mune zviduku zvishanu kusvika kune gumi muminiti yako zuva rose zvakaratidzwa kuti zvakanyatsobudirira, kana zvisingazobudiriri, kunze kwekuenderera mberi kwemaminitsi makumi maviri. Izvi zvinogona kuwirirana nyore nyore purogiramu yako yemazuva ose kungoita zvinhu zvakawanda zvekutengesa maitiro ako paunenge uchiona terevhizheni yako yaunoda kana purogiramu yemitambo.
Craig anoratidza kuti kana purogiramu yako yeTV inotora bhizimusi, muviri wako unofanirwa kuve wakabatikana. Sezvo purogiramu yepakati yehafu yeawa inenge maminitsi gumi ekutengeserana anoti pane imwe purogiramu yeawa iwe unogona kupisa kubva kune 150 kusvika ku 250 makoriro uye izvi zvitatu zviri nyore kutenderera maitiro.
- Dzidzirai # 1: Couch Can-Can's
Gara pamucheto we sofa uye uise zvanza zvako kumativi ose ehudyu. Ita zvishoma pasi zvakapambwa pamubhedha sewe iwe uchienda kuita triceps kuvhara . Bata iyo nzvimbo nemakumbo ako pasi uye mabvi akagadzika pamadhora 90. Zvikwereti zvako zvinofanira kuchengetedzwa zvishoma nezvishoma uye zvakafanana, zvinotarisana nechemberi pamubhedha.
Iye zvino "anogona-anogona" kukanganisa makumbo ako, tanga nerutsoka rworudyi uye urirure kunze zvakananga pamberi pako kunze kwechiuno chako. Dzosera rutsoka kumashure. Tarisa tsoka dzisingatauri pasi uye negumbo iroro iroro rokurudyi rinokonzera iro kunze kwekuyambukira kuruboshwe rwako, dzoka rutsoka pasi, tora imwe hombe duku uye dzokorora kuruboshwe. Iwe uchanzwa muviri uyu wakakwana mumatende ako, mazamu, mapepa, chifuva, nheyo, glutes, hamstrings, quads uye mukati mahudyu.
- Kudzidzira # 2: Remote Control Punches
Mira pamberi pomubhedha wakatarisana neTV. Itai kuti tsoka dzenyu dzienderane uye zvishoma kudarika kuparadzana kubhiti rakaparadzana (kufanana nesumo sumo). Batisisa kune yako iri kure kurega muruoko rworudyi. Ita 4 ruoko rwerudyi mberi kwechironda paunenge uchidzikisa zvishoma nezvishoma muviri wako pasi uchienda kumucheche wehovhe pamwe nechimwe chinhu. Nenguva yechina punch zvigaro zvako hazvifaniri kubata mubhedha. Iye zvino, ramba uchidzokorora uchidzokorora chikwata chechikwata kana chekusimudza combo, nekupedzisira kubuda kunyorera iwe unofanirwa kudzorerwa kumira sumo mamiriro.
Shandura kure kure kuruoko rworuboshwe udzokere zvakare. Iko muviri wakakwana muviri unoita mhuru dzako, hamstrings, quads, glutes, forearms, biceps, triceps, mapepa, chifukidzo, mukati uye kunze kwehudyu. Iwe unoshandawo nheyo yako apo unomisa muviri wako.
- Dzidzirai # 3: Chikwata Chechikwata
Tanga nemakumbo ako pamubhedha wemakumbo uye maoko ako pamwechete. Isa chifuva chako pamusoro pezviso zvako, tsoka patsoka. Mumuviri wako uchave uri panzvimbo yeplanha . Usarega zviuno zvako zvichidonha uye edza kuchengeta muviri wako nenzira yakarurama.
Simudza uye isa ruoko rwako rworudyi pamucheto wevheche, sekunge kugadzirira nzvimbo yekusimudzira. Kurumidza kuisa ruoko rwako rworuboshwe kune rimwe rutivi ruchienderera mberi ruchiyerera kusvika kumusoro pandhup plank. Dzokera zvakananga kumashure panzvimbo yako yependekisi pamba, kutanga nekona yako yekurudyi uye ruoko, nerutivi rwako rworuboshwe uye ruoko kuti uite. Funga "kumusoro, kumusoro, pasi, pasi" mumutambo we metronome.
Dzokorora urongwa uhwu uchitanga neruoko rworuboshwe uye ruoko. Munguva iyi yekoriori inopisa iwe unoshanda misungo yako yepamuviri (mimba nemakumbo), pasi kumashure, chifuva, biceps, triceps, mapepa, forearms uye lats.
Zvechokwadi, kana iwe ukadya zvinodarika imwe chete yemashandiro emakoriji apo iwe unonwisa, iwe unofanirwa kuronga kuita chidzidzo ichi nguva dzose. Iwe unogonawo kuita zvakasiyana-siyana zveTV kushandiswa pamazuva akasiyana kuti ushandise mitambo yakasiyana uye kuwedzera mafuta akawanda.