Kuyenda ndawala ndi Leslie Sansone: ndemanga wonenepa

Ndipo kodi si pereprobuyut pofuna kuonda! Ndiye inu ndi yotopetsa cardio, zumba, olimba, Tai-Bo ndi mfundo za Thai nkhonya ndi othamangitsa, komanso yotopetsa maphunziro ochitira masewera a. Ndipo ndithudi, palibe amaiwala kulonjezedwa chokoleti thupi anakulunga, zofikisa ndi muzingochita zakudya wanu zakudya. Pamene iwo amati, zonse ziyenera kuchitidwa mwanzeru ndi limodzi.

Ndizo basi mode izi, si onse apulumuke. Chifukwa, pali kulephereka kwa magetsi, ndi kutsanzikana ndi masewera mawonekedwe, ndi ntchito kunyumba nthaŵi zambiri waikamo zonse "pa nthawi ina". Chinthu china, pamene pali chinachake zatsopano ndiponso zosangalatsa. Mwachitsanzo, ndi kuyenda Leslie Sanson. Reviews a dongosolo lino kuonda ndi ife kuphimba m'nkhani ino.

Tiyeni tidziwe bwino, olimba mlangizi!

Choncho, kuyenda ndi Leslie Sansone (ndemanga za izo ayankhidwa m'nkhaniyi) - izo mwaluso analemba zovuta, ogaŵikana milingo angapo movutikira. Iye anapanga ndithu weniweni mkazi mphunzitsi, imene ake 50 kuphatikiza zikuwoneka bwino ndipo ali wamakhalidwe mawonekedwe thupi.

Malinga ambiri Leslie, njira ake kwa kuonda mobwerezabwereza anayesedwa, kuphatikizapo yekha. Zimenezi zikutanthauza kuti ntchito. Panopa, masewera, ndi omangika mkazi limaphunzitsa wopepuka njira aliyense. Iye amadziwika pansi pa dzina la Yendani pa Home kapena "kuyenda ndawala ndi Leslie Sansone." Reviews wa olimba mphunzitsi zikuyendera. Kwa zaka zoposa 25, heroine wathu molimba mtima nkhondo moyo wathanzi ndi thupi wochepa ambiri osewera ake. Ambiri a iwo anayamikira khama la mlangizi wa ulemu ndi kulankhula za mawu iye yekha zosangalatsa.

General zokhudza njira kuwonda

"Kuyenda ndawala ndi Leslie Sansone '(mbali ndemanga wonenepa njira amatsimikizira nkhani iyi) chapadera masewera pulogalamu kuti amalola kuonda mwa kuyenda. Ndipo kuchita Zochita izi akhoza optionally kukhala mu msewu, ndi mwa nyumba ya. Komabe, maziko sakuyenda waddling omenyera mofulumira akutsatiridwa mwamphamvu osiyana ndi pafupipafupi.

Mwatsatanetsatane njira yosavuta angakwanitse

Lonse zovuta za "Kuyenda ndi Leslie Sansone '(ndemanga za izo kuti mudziwe ngati njira othandiza polimbana ndi kulemera owonjezera) lagawidwa milingo asanu. Onse a iwo otchedwa ndi mtunda ndi amaganizira magulu a maphunziro thupi nawo pulogalamu anthu. Imayamba ndi mndandanda wa "Miles №1" kenako "Mile №2», «№3» moti "5".

Malinga ndi mafani njira, kuchita zimenezi - dalitso lenileni kwa aulesi. Chinthu anthu ambiri maloto kuonda, koma mwina yomweyo kulipeza zotsatira yaitali, kapena ndikufuna kuika zochepa monga khama zotheka kutero. Ndithudi, sitingathe kuvomereza kuti kwa iwe ayenera kuchita kwambiri cardio kapena zambiri chosasangalatsa kubwereza, zomwe, poyamba, komanso ntchito. Tangoganizirani kuyenda pansi kanema, inu kupuma, inu kupeza mtengo zabwino, ndi kukula woonda. Choncho, kodi ndimayamba "Kuyenda ndi Leslie Sansone 1 kilomita"? ndemanga wosuta mpata kuzindikira phindu la izi kanema maphunziro.

Chagall Leslie pansi pa "Mile №1»

"Mile №1» - Maphunzilo, anaikira anthu ndi chofunika kwambiri. N'zosavuta. Osati peretruzhdaetsya mafupa ndi minofu. Komanso, video izi yosayenera kwa wina aliyense amene ali pa siteji ya konzanso Mwachitsanzo, mu nthawi postoperative (kupatula, ndithudi, palibe contraindications payekha).

Ambiri, kuyenda ndi Leslie Sansone (za mailo №1 ndemanga bwino mmene anagawira katundu mu video) kumatenga ndendende 21 Mphindi. Iye akuyenda pa liwiro losiyana ndi ntchito akonzedwa ka Zochita zina zimene zimalimbikitsa kupirira ndi mphamvu.

ogwiritsa Kodi mukuganiza za phunziro №1?

Ngati inu mukukhulupirira madona anthu amene ali ndi chidwi mu kuyenda ndi Leslie Sansone (amakambirana dieters simatsutsana mfundo imeneyi), №1 phunziro yophweka. maphunziro ndi oyenera oyamba ndi anthu amene akufuna kudzuka m'mawa. Iwo anachita mu mungoli chete ndipo alibe zimamuchulukira thupi, kum'pangitsa kudzuka, mphamvu tsiku lonse.

Komanso ogwiritsa okha kunena, zidzakhala zothandiza anthu amene olimba mlingo uli pa "-1" mlingo. Ena amene akhala ndi moyo yogwira kapena yaing'ono thupi maphunziro, monga mavidiyo ndi kupita mwachindunji №2 mtunda.

Tiwachitiranso Leslie pa "Mile №2»

Kuyenda ndi Leslie Sansone (ndemanga ndi zithunzi mwangwiro awonetsepo mphamvu ya njira) - ndi mwayi wapadera kukokera magulu onse minofu ndi kuthetsa zosafunika kunyumba. Ngati simuli woyamba kapena ali kale pa siteji ena a kuwonda, muyenera yesani chachiwiri ophunzitsira kanema amatchedwa "Mile №2». Mu phunziro lino, ndimasewera yosiyaniranapo cha kapangidwe. nthawi iyi mumayenda kuposa wina, ndi makilomita awiri okha. Motero, ndime ya njira imeneyi kuchuluka kwa mphindi 33.

Malinga ndi okonda ena olimba mu akonzedwa ichi kale anamva katundu wabwino pa miyendo ndi minofu m'mimba. Komabe, kuchuluka kwa katundu imagwiridwa incrementally, amene sakhoza koma kondwerani. Umayamba zovuta ndi ofunda mmwamba kenako kayendedwe ka ukuwonjezeka kayendedwe, ndi kuonjezera osiyanasiyana apaulendo. Pambuyo pa "kuyenda", kuti owerenga, basi lidzawotchedwa minofu.

"Kuyenda ndi Leslie Sansone 3 kilomita": Ndemanga

Kusonyeza lachitatu, monga mwa atsikana ambiri ndi akazi "kupitirira." Izo kumawonjezera kufala osiyanasiyana njira mpaka 3 miles. Pa ukuwonjezeka yemweyo nthawi ndi salembedwa ndinapatsidwa nthawi kuchita, kale anayesedwa monga mmene mphindi 45.

Monga dieters amanena pa maphunziro ndi zochitika minofu m'mimba, miyendo ndi thupi chapamwamba. Pankhaniyi, katundu ndi kachiwiri wogawana kugawa. Ndi maphunziro cardio imalimbikitsidwa osati waukulu minofu corset, koma mtima wa dongosolo. Kuwonjezeka mlingo wanu chipiriro, ndi, Chofunika kwambiri, kutsegula njira kagayidwe kachakudya, kuphatikizapo mode kwa lakuthwa woyaka zopatsa mphamvu zapadera. Zimenezi ndizo zotsatira za zomwe kwambiri kuyenda ndi Leslie Sansone. Reviews, zotsatira wosuta ndi zithunzi komanso zotheka bwino kutsimikizira Mwachangu njira.

anthu ambiri asiye panthawi imeneyi. M'tsogolo, iwo kubwereza mobwerezabwereza. Pankhaniyi, pafupifupi onse kufotokoza funde la mphamvu, ndi kumayankhula za zithunzi kuchepetsa thupi. Akuti pambuyo 30-40 Mphindi tamaliza maphunziro a pa thupi akuyamba mafuta woyaka mode. Ndicho chifukwa chake phunziro №3 chachikulu kanema phunziro kwa aliyense amene akufuna kuonda kunyumba.

Moyamba ndi "Mile №4» ndi «№5»

Pambuyo "Miles №3» kuyenda ndi Leslie Sansone (ndemanga, zotsatira, zithunzi mpata kuphunzira za mphamvu ndi ntchito maphunziro zina) umakhala rhythmic. makalasi Izi zimafunika osati kuchuluka kupirira, komanso malire ena a nthawi yopuma. Mwachitsanzo, kuchita phunziro №4 muyenera za 67 Mphindi. Pa nthawi yomweyo muli kuchita mwachilungamo zovuta ya Zochita, pamene pamodzi ndi kuyenda ndawala pa malopo.

Pamene iwo amati anthu amene afika msinkhu 4, makalasi chichitike mu mungoli zikuluzikulu. Iwo kwambiri ndi kusala. A "Mile №5» - izi pafupifupi akuthamanga malo. Panthawi imeneyi, olimba okonda kuti kanthu mwamsanga komanso kuchita zosiyanasiyana zokambirana zolemera zochepa monga mphindi 70. Koma maphunziro kumathandiza kuti Kutentha mofulumira minofu. Iye chimakakamiza ndi imaphunzitsa thupi lonse. Latest video, uzani owerenga, akufotokozera kupirira ndi kuphunzitsa inu momwe kupuma molondola pamene akuthamanga. Pa wina luso mpweya sakhala asochera ndipo nthawi ndi kayendedwe.

N'chifukwa chiyani kuyenda?

Mwamsanga pamene anthu ena kumva za njira izi, ambiri a iwo amadzifunsa kuti: "Pajatu, osankhidwa kuyenda pa malopo?". Komanso, pali zambiri okayikira amene amakayikira kuti "mitundu mu malo amodzi," inu atha kutulutsa thupi lonse, kumangitsa minofu ndi kuonda. Ndipo chinthu ichi:

• kumangoyenda mu malo kupsyinjika pa minofu mtima;
• magazi ayamba mwachangu zimafala ndi kuyamba kuyankha kwa chamoyo wonse (kubwera zoyenda pafupifupi onse magulu akuluakulu minofu);
• kuyamba kasinthidwe njira, kuphatikizapo dongosolo kuti ndi udindo kagayidwe lapansi.

Malinga ndi akatswiri, kuonda wopilitiza kuyenda tsiku. Mukhoza kuyamba ndi mphindi 15. Pa nthawi yomweyo pang'onopang'ono kuyenda kuwonjezera Mahi manja. Incrementally kuphunzitsa nthawi akhoza ziwonjezeke kwa ola limodzi kapena kuposa. Mwachidule, kuyenda ndi kuyenda. Zimenezi ndi pafupifupi palibe contraindications. Nazi basi ngakhale ndi makalasi izi ayenera kudziwa pamene kusiya. Samenya mwa mphamvu kapena kuchita zoposa mwakale. Chitani zonse mogwirizana ndi maganizo anu ndi mlingo wa maphunziro.

Oyenera kuyenda ndi Leslie?

Ngati inu mukuyang'ana pa kanema, aliyense wa odzigudubuza mlangizi amachita kayendedwe ndi ophunzira ake. Pakati pawo mukhoza kuona kuti anthu a magulu osiyana kulemera, amuna ndi akazi, komanso slimming a misinkhu yosiyanasiyana. owerenga ambiri okalamba komanso kugawana maganizo awo olakwika. Iwo amanena kuti mothandizidwa ndi kuyenda ndi Leslie anatha pang'ono vuto la kupweteka m'malo olumikizirana mafupa, kuti tichotse mutu pafupipafupi ndipo ngakhale matenda a kuthamanga magazi.

Pankhaniyi, kaya muli ndi udindo wogwira ntchito kapena mayi wokhala pakhomo. Closeted kunyumba ndi kuchita yekha asangalale.

Zimenezi mutaye?

Paphunziro ndi Leslie Sansone kulemera owonjezera monga dieters ndikukuuzani, kwenikweni kusungunuka pamaso pathu. Ndizo basi nkhani mwangwiro payekha. Ena amene amanena kuti pamene zintchito mu sabata loyamba adakhoza kuchepetsa thupi la makilogalamu 2-3. Mu sabata chachiwiri cha kulemera anachepetsedwa ndi magalamu wina 600-800. Msabata lachitatu kumatha zosafunika magalamu 400-500, ndipo wachinayi - kuchokera makilogalamu 1-2. Total: n'kotheka kuonda mothandizidwa ndi kuyenda pa mwezi ndi makilogalamu 5-6. Komabe, kuphatikiza pologalamu ndi zakudya ndi kulankhula za mmene iwo anatha kutaya monga mmene 10-12 makilogalamu pa mwezi wa masewera olimbitsa thupi.

Nsonga Loss Wopambana Kunenepa

Musanayambe kumenya video, kupeza yaing'ono dumbbell dzanja ndipo, ngati n'kotheka, weighting kwa mapazi. Ndi ofunika kugula nsapato kapena nsapato, monga maphunziro zimachitika akali mode kwambiri ndipo amapatsidwa katundu pa mafupa athu. Komanso, asanapite ku, kuchotsa zinthu zonse zosafunika kuchokera pansi ndi kumasula nokha danga (pafupifupi 1-2 mamita), chifukwa pamene maphunziro muli kusuntha osati mu mzere woongoka, koma uku. Ndipo ndithudi, M'sitolo pa madzi, thaulo ndi kuleza mtima. Ndiyeno inu kupeza!