Zamkatimu
Kodi pali nthawi yambiri yolimbitsa thupi? Kapena mukuyang'ana pulogalamu yosinthira zochitika zawo zazikulu? Kenako tikukupatsirani zolimbitsa thupi za mphindi 10 za HIIT kuti muchepetse thupi, kupanga chithunzi cha toned ndikuwotcha mafuta mwachangu.
Kufotokozera kwa Pulogalamu Yankho la Mphindi 10: Maphunziro Apamwamba Anthawi Yapakati
10 Minute Solution ndi mndandanda wamapulogalamu omwe amaphatikizapo kulimbitsa thupi kwakanthawi kochepa. Lero tiyang'ana pa zovuta za High Intensity Interval Training, zomwe zimaphatikizapo makanema asanu apamwamba kwambiri. Maphunziro apakati ndiye ambiri njira yothandiza kutentha mafuta ndi kumangitsa thupi mu nthawi yochepa. Pulogalamuyi ndi mphunzitsi waluso Lisa Kinder. Mwina simunakumanepo naye m'mbuyomu, koma kachitidwe kake kamaphunziro angayerekezedwe ndi Cindy Whitmarsh.
Pulogalamuyi imamangidwa pa mfundo ya maphunziro a TABATA. Kanema aliyense wamphindi 10 amaphatikiza masewera 8 osiyanasiyana. Mudzakhala nazo Masekondi 20 kuti mutengeke kwambiri ndikutsatiridwa ndi 10 masekondi. Mosiyana ndi TABATA yachikhalidwe chochita chilichonse chimabwerezedwa m'njira ziwiri, osati zisanu ndi zitatu. Amapangidwa kuti akwaniritse maphunziro a mphindi khumi. Mupeza njira 16 zochitira masewera olimbitsa thupi, zomwe zimatsatana - kuyimitsa kwakanthawi sikunaperekedwe. Koma popeza makalasiwo ndi aafupi, kwa okonda masewera olimbitsa thupi, amasamutsidwa mosavuta.
The zovuta 10 Minute Solution inaphatikizapo 5 maphunziro apamwamba kwambiri. Makalasi onse amamangidwa pa mfundo yomweyi, kanemayo amakhala mphindi 10.
- Chithunzi cha 101: kuphunzitsa thupi lonse.
- Upper thupi KODI?: masewera olimbitsa thupi omwe amayang'ana kumtunda kwa thupi.
- Rock pansi KODI?: phunziro ndi kutsindika pa ntchafu ndi matako.
- AB ZOONA: kulimbitsa thupi kwa mimba, komwe kumaphatikizapo masewera olimbitsa thupi a cardio ndi masewera olimbitsa thupi a kutumphuka.
- KODI? Kuphulika: kulimbitsa thupi kwambiri kwa plyometric kuwotcha mafuta, makamaka m'munsi mwa thupi.
Kwa makalasi simufuna zowerengera, muthana nazo ndi kulemera kwa thupi lake. Pulogalamuyi ndi yoyenera pamaphunziro apakatikati komanso apamwamba.
Mutha kuchita zonse mphindi 50 zonse, ndipo mutha kusankha mphindi 10 zokha. Lisa Kinder amapereka kwambiri kutentha kwaufupi ndi kugunda, kotero ndizotheka kuti ndi bwino kutentha musanayambe ndi kutambasula mutatha kuchita masewera olimbitsa thupi. Tikukulimbikitsani kuti muwonere: kutambasula mutatha masewera olimbitsa thupi ndi Olga Saga.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Maphunziro a HIIT ndi njira yabwino kwambiri yowotcha mafuta, kupititsa patsogolo ubwino wa thupi komanso kulola kuti thupi limveke. Werengani zambiri za izi m'nkhaniyi: Zifukwa 10 zochitira maphunziro a HIIT.
2. Zovutazo zimagawidwa mu magawo asanu a maphunziro. Mudzakhala mukugwira ntchito pa ziwalo za thupi zomwe zikuwoneka zovuta kwambiri.
3. Maphunziro amatenga mphindi 10 zokha. Mukhoza kuziphatikiza nokha kapena kuwonjezera ku maphunziro awo oyambirira.
4. Simudzawononga mphindi imodzi pachabe; magalasi ndi ovuta kwambiri, kotero ngakhale ntchito yofulumira ya mphindi 10 idzakhala yokwanira kukwaniritsa zotsatira
5. Osafuna zida zowonjezera, mudzagwiritsa ntchito kulemera kwa thupi lanu.
kuipa:
1. Kulimbitsa thupi kumakhala kodabwitsa, kokwanira anthu ophunzitsidwa okha popanda mavuto ndi mafupa ndi msana.
2. Kusintha pafupipafupi kwa masewera olimbitsa thupi m'mapulogalamu otere sikuli koyenera nthawi zonse. Musanayambe kalasi onetsetsani kuti muwone vidiyoyi pa nkhani ya njira zolimbitsa thupi.
3. Kutentha kwafupi kwambiri ndi kugunda.
Pulogalamu ya mphindi khumi ndi Lisa Kinder idzapezadi malo mulaibulale yanu yolimbitsa thupi. Maphunziro a HIIT ndi njira yotsimikizika kuti amange thupi labwino kwambiri kunyumba.
Onaninso: Thupi Lopanda Mpweya - dongosolo lalikulu la cardio TABATA Amy Dixon.