Mudzidzisi weAmerican weThe nyeredzi Tracy Anderson anopa seti yekurovedza muviri, ayo anonyatsoda nguva nemari yemidziyo. Zvinokubvumira kuti ubvise inonzi "misungo yemakara" pamabvi uye matako ayo ari muzvipfuyo.
Exercise nhamba 1
Iwe unofanirwa kuzadzikiswa chete maminetsi matatu chete, uye iwe unogona kuzviita mangwanani, usingabuda pamubhedha kana manheru, usati warara. Unosimbisa kumberi kwehudyu, mabvi uye nedare.
Akarara kumashure, simudza makumbo kumakona ekurudyi, kururamisa mabvi ako. Nekudaro, pfugama uye dzosera makumbo munzvimbo yekutanga, kunyangwe usiri kukanganwa kuti uchengete mabvi ako pamwe uye unonetsa kumberi kwechidya. Dzokorora chiitiko ichi kagumi, iwe unofanirwa kunzwa kupisa kwemukati mumakumbo.
Unogona kuita izvi maekisesaiwa kwese kwese.
pxxday.com.
Exercise nhamba 2.
Kuti usimbise kumashure kwechiuno, simbisa dambudziko, mabvi nemabvi uye mitezo, kunyepa kumashure uye kudhonza masokisi kwandiri zvakanyanya sezvazvinogona. Bata mabvi ako pamwe chete uye utore folda tsoka. ZVINOKOSHA: Masokisi anofanirwa kuve nguva dzese dziri muchinzvimbo "pachavo", uye isu tinoedza kusvika pamabhureki kuchitsitsinho. Dzokorora kurovedza muviri kagumi
Mukana wekubhadhara - mubhedha
pxxday.com.
.Exercise nhamba 3.
Akarara kumashure, simudza makumbo ako uye uvapfuure zvishoma mumabvi. Gadzira maguro nemakumbo ese ari maviri, uchibvisa mabhureki kubva pamubhedha uye kutsiga pamusoro pemakumbo. Kuti uwane mhedzisiro, 20 kudzokorora kunoda, iwe unofanirwa kunzwa manzwiro ekunetseka kwemasuru eshure hwechiuno, kusanzwisisa kuri kupisa zvishoma.
Philip Kirkorov uye Oleg Gazvmanov aine vadzidzi Irina Wiener
--.com/fkirkorov.
Exercise nhamba 4.
Unosimbisa chikamu chemukati chechiuno, chikamu chepamusoro chemakumbo, mabhureki, iyo mitezo. Simudza makumbo ako kumusoro uye kuyambuka. Makumbo ese ari maviri ane tense uye akaisa pane mumwe nemumwe. Shandura mabvi kubva isu, ndobva ndadzokera kunzvimbo yayo yekutanga. Kunetseka kwakakosha pano. Ita kakawanda, kuchinja makumbo.
Olga BOzova
Midia :.Buzova86.
Exercise nhamba 5.
Iro rinomarara, asi zvinobudirira - enda netsoka! Paunonyanya kuenda, iko kushoma uye tsoka dzisina kukuvara. Famba kwemakore makumi matatu-60 maminitsi 3 times pasvondo.
Inokosha Tsymbalyuk-Romanovskaya
Facebook.com/Vitalita.roma.romanovskaya.