Mapulogalamu 10 kuchokera Pansi ndi Mamapu: chiwonetsero chokwanira cha kulimbitsa thupi

Pansi Dulani - ndi mbiri mlangizi wa gulu ndi munthu maphunziro, Mlengi wa otchuka DVD mapulogalamu wotchuka wotchuka mphunzitsi ku US. Paul adayamba ntchito yake yolimbitsa thupi ali ndi zaka 19, adachoka pa kunenepa kwambiri paunyamata kupita ku maphunziro apamwamba a masewera.

Onani mwachidule mapulogalamu 10 ogwira mtima a Floor by Maps

Yesani pulogalamu ya Floor by Maps yomwe ingakuthandizeni kuchepetsa thupi, kulimbitsa thupi lanu ndi kuti muwonjezere kusiyanasiyana kumasewera anu. Muvidiyo ina ya Kugonana mufunika mipira yamankhwala ndi kettlebell. Ngati mulibe zida izi, mutha kuzisintha ndi dumbbell kapena chimbale cha ndodo.

1. Paul Katami - Bootcamp 4x4x2 (Maphunziro amphamvu a HIIT)

• Nthawi: Mphindi 60
• Zida: zotumphukira

Bootcamp 4x4x2 - iyi ndi imodzi mwa otchuka kwambiri komanso kulimbitsa thupi kwambiri Kugonana ndi Mapu. Pulogalamuyi imamangidwa pa mfundo ya HIIT, choncho khalani okonzeka kutuluka thukuta bwino. Jenda anaphatikizidwa mu phunziro, plyometric, aerobic ndi mphamvu zolimbitsa thupi kuwotcha mafuta ndi kamvekedwe minofu.

Pulogalamuyi imaphatikizapo midadada 5 ya masewera 4 aliwonse: cardio, m'munsi thupi, chapamwamba thupi ndi pachimake minofu. Kuchita masewera olimbitsa thupi kumatenga masekondi 60, kupuma pakati pa masewera aliwonse ndi masekondi 15. Maphunziro ndi oyenera okha ntchito zapamwamba, amene amakonda kwambiri pulogalamu. Kanemayu mungakumbukire magawo a HIIT ndi a Patrick Gudo, omwe tidafotokoza kale.

2. Paul Katami - Band Camp (Maphunziro ogwira ntchito ndi expander)

• Nthawi: Mphindi 47
• Zida: chowonjezera pachifuwa, bandi yolimbitsa thupi

Pazolimbitsa thupi izi mudzafunika chubu expander ndi olimba gulu. Izi ndi maphunziro amphamvu kwambiri ndi cholinga pa magulu onse a minofu. Pulogalamuyi ikhoza kugawidwa m'magawo asanu. Mu gawo loyamba mudzachita masewera olimbitsa thupi kumtunda. Mu gawo lachiwiri mudzagwira ntchito ndi gulu lolimba la ntchafu ndi matako.

Mu gawo lachitatu la Floor Cuts anachita masewera olimbitsa thupi ndi tubular expander ndi olimba mphira gulu ntchito imodzi chapamwamba ndi m'munsi thupi. Mu gawo lachinai, mumabwereranso kukagwira ntchito kumtunda kwa thupi, makamaka mapewa ndi kumbuyo. Mu gawo lachisanu komanso lomaliza, muchita masewera olimbitsa thupi ndi chowonjezera pa Mat. Video ndi yabwino kwa onse okonda maphunziro ogwira ntchito ndi shock absorber.

3. Paul Katami - Sculpt (Maphunziro ogwira ntchito, zida zowonjezera)

• Nthawi: Mphindi 40
• Zida: sitepe, mipira yamankhwala, ma dumbbells

Zochita zolimbitsa thupi zolimbitsa thupi izi zidzakuthandizani kukhala amphamvu komanso owonda. Mudzachita masewera olimbitsa thupi amphamvu ndi aerobic komanso masewera olimbitsa thupi kuti mukhale olimba komanso ogwirizana. Pafupifupi masewera onse omwe akuperekedwa a Paul Kata amalola kugwiritsa ntchito nthawi imodzi magulu angapo a minofu.

Maphunziro ndi osiyanasiyana komanso osangalatsa, ndipo zolimbitsa thupi ndizochepa. Choyamba, mumachita zoyambira, ndikuwonjezeranso ndikusintha kuti mukhale ndi minofu yambiri ndikuwotcha ma calories. Mwachitsanzo, squat wamba imasandulika kukhala-up ndi kuzungulira kwa nyumba. Pulogalamuyi ndi yoyenera pamilingo yonse yamaluso.

4. Paul Katami Hollywood Bootcamp 4 × 4 (maphunziro ozungulira thupi lonse)

• Nthawi: Mphindi 72
• Zida: zotumphukira

Pulogalamu ya Hollywood Bootcamp 4 × 4 imaphatikiza bwino masewera olimbitsa thupi a cardio ndi masewera olimbitsa thupi a thupi lonse ndi ma dumbbells. The floor Cuts imapereka 6 midadada yolimbitsa thupi. Chigawo chilichonse chimakhala ndi Zolimbitsa thupi 4 kwa mphindi imodzi: cardio, masewera olimbitsa thupi apansi, thupi lanu lakumtunda ndi khungwa. Zochita mugawo lililonse zimabwerezedwa kawiri, pakati pa zozungulira mudzapeza mpumulo wa masekondi 30.

Zochita izi zimapereka cardio-load pakuwotcha zopatsa mphamvu komanso zolimbitsa thupi zolimbitsa thupi ndikuchotsa madera ovuta. Mudzalimbana ndi kulemera kowonjezera ndi kupanga thupi lokongola lotanuka. Pulogalamuyi ndi yoyenera pamlingo wapakatikati ndi kupitilira apo.

5. Paul Katami Hollywood HardBall (Kuphunzitsidwa mwamphamvu ndi mipira yamankhwala)

• Nthawi: Mphindi 68
• Zida: mipira yamankhwala, ma dumbbells

Maphunziro apakati awa amakhala ndi midadada ingapo ya masewera olimbitsa thupi. Mukuyembekezera kusinthana kwa magawo a cardio amphindi 5 ndi magawo amphamvu amphindi 10 mu magawo 3 pamtundu uliwonse wa katundu. Magawo a Cardio amachitidwa ndi mipira yamankhwala (mutha kulowetsa dumbbell kapena kuchita masewera olimbitsa thupi popanda zida), ndi magawo amphamvu - ndi ma dumbbells.

Kuphatikizika kwa masewera olimbitsa thupi amphamvu komanso amphamvu amphamvu amakuthandizani nthawi imodzi kutentha zopatsa mphamvu ndi kumangitsa minofu. Mudzakhala ndi mphamvu ndi chipiriro, ndikupanga thupi lopanda mphamvu. Pulogalamuyi ndi yoyenera pamaphunziro apakatikati komanso apamwamba.

6. Paul Katami Ab Lab (Kulimbitsa thupi kwa mimba)

• Nthawi: Mphindi 30
• Zida: zotumphukira

Pulogalamu ya Ab Lab yangopangidwa kuti ipange mimba yanu wocheperako komanso wokwanira. Pansi Kata imapereka zosankha zabwino kwambiri zolimbitsa thupi za Cora, yemwe adakakamizika kugwira ntchito zonse zakunja ndi zakuya zapamimba. Aliyense ntchito kumatenga masekondi 60, pakati pa zolimbitsa thupi adzakhala yochepa.

Kuchita masewera olimbitsa thupi kumatha kugawidwa m'magulu atatu. Mu gawo loyamba mudzachita zolimbitsa thupi kwa thupi ataima udindo: mokhota, tilts, thrusts, amakweza mawondo ake. Mu gawo lachiwiri, Paulo adachita masewera olimbitsa thupi ndikuyika zingwe pazigongono ndi manja. Gawo lachitatu limapereka masewera olimbitsa thupi kumbuyo. Pulogalamuyi ndi yoyenera pamaphunziro apakatikati komanso apamwamba.

7. Paul Katami - Khalani mu 15 (maphunziro afupiafupi a Complex)

Izi zolimbitsa thupi zazifupi zogwirira ntchito zopangira omwe alibe nthawi yokwanira yolimbitsa thupi. Kukongola kwa mapulogalamu otere mu kusiyanasiyana kwawo: mutha kuchita ngati mphindi 15 ndi ola limodzi ngati mutaphatikiza makalasi onse pamodzi. Mumadikirira makanema 4 amphamvu ndi masewera olimbitsa thupi komanso makanema amodzi okhala ndi yoga.

Chifukwa chake, pulogalamu ya Floor by Maps Fit mu 15 imaphatikizapo zolimbitsa thupi zotsatirazi:

• mkono (Mphindi 14): kwa biceps ndi triceps ndi dumbbells.
• Pachifuwa, Back ndi phewa (20 min): pachifuwa, msana ndi mapewa okhala ndi ma dumbbells.
• pakati mpira (Mphindi 15): kwa kutumphuka ndi mipira yamankhwala.
• miyendo ndi zofunkha (18 min): kwa miyendo ndi matako opanda zida.
• mphamvu otaya (Mphindi 14): yoga yolimbitsa thupi, kutambasula komanso moyenera.

Pulogalamuyi ndi yoyenera pamagulu onse aluso.

8. Paul Katami – KettleBell Drills (Kulimbitsa thupi ndi zolemera)

KettleBell Drills Workout ndizovuta kwambiri, zomwe mungagwiritse ntchito kuti aphunzire bwino zolemera. Kanema woyamba (Clinic) adzakuthandizani kuphunzira zoyambira, tikulimbikitsidwa kuchita poyamba. Zovutazo zimaphatikizansopo maphunziro oyambira komanso ntchito ya kutumphuka. Kettlebell mutha kulowetsa dumbbell, katunduyo amasinthidwa pang'ono, koma izi ndizovomerezeka.

Mu pulogalamu ya KettleBell Drills kuphatikiza:

• KettleBell Chipatala (Mphindi 35). Pamodzi ndi Paul Cut mutha kuchita masewera olimbitsa thupi pang'onopang'ono komanso mochulukira. Ndi abwino kwa oyamba kumene.
• KettleBell Zoyendetsa Kulimbitsa thupi (Mphindi 35). Maphunziro ovuta kwambiri, omwe amaphatikizapo masewera olimbitsa thupi komanso kuchuluka kwa ntchito. Pulogalamuyi ndi yamphamvu, koma ndi chikhalidwe cha mphamvu. Oyenera maphunziro apakatikati.
• KettleBell pakati Zoyendetsa (Mphindi 15). Kulimbitsa thupi kochepa kwa minofu ya m'mimba, ndi khungwa, kumadutsa pansi.

9. Paul Katami - KettleBell Combos (Kuphunzitsa ndi zolemera)

Iyi ndi pulogalamu ina yokhala ndi zolemera zopangidwa ndi Paul Kata. Zimachitika momwemonso ndi vidiyo yoyambira kwa oyamba kumene komanso masewera olimbitsa thupi a bonasi pa kutumphuka. Chonde dziwani kuti kanema Clinic mu pulogalamu KettleBell Drills ndi KettleBell Drills Combos onse. Musanayambe pulogalamu yayikulu onetsetsani kuti mwachita izi.

Kuphatikiza pa Clinic mu pulogalamuyi KettleBell Combos adaphatikizanso mavidiyo awiri atsopano:

• KettleBell Drills Combos (Mphindi 40). Kuchita masewera olimbitsa thupi kwambiri kuposa KettleBell Drills Workout. Zimaphatikizapo masewera olimbitsa thupi a aerobic komanso kuphatikiza zolemera.
• KettleBell pakati Zovuta (Mphindi 17). Kulimbitsa thupi kwa minofu ya m'mimba, ndi khungwa, mudzachita zolimbitsa thupi mutayimirira ndikugona pansi.

10. Paul Katami - Burn & Build (Kulimbitsa thupi ndi giru ndi tap)

Kuti muyambe pulogalamuyi muyenera kettlebell ndi nsanja yokwera. Musanachite masewera olimbitsa thupi, omwe angakuthandizeni kukhala opirira, kuwotcha mafuta ndikuwongolera thupi, onetsetsani kuti mwachita chipatala cha kanema. Ndipo musaiwale bonasi ntchito yapadera minofu m'mimba.

Chifukwa chake, pulogalamuyi Kuwotcha & Kumanga zikuphatikizapo:

• Clinic ya Burn & Build (Mphindi 25). Phunziroli likuthandizani kudziwa mayendedwe onse oyambira ndi sitepe ndi girly komanso njira yoyenera yochitira masewera olimbitsa thupi. Kliniki imathanso kunenedwa ndi phunziro lathunthu kwa oyamba kumene.
• Workout Burn & Build (Mphindi 80). Kulimbitsa thupi kogwira mtima komanso kosiyanasiyana kumaphatikizanso magawo asanu ndi awiri a masewera olimbitsa thupi: aerobic, mphamvu, ngakhale kusakanikirana.
• bonasi Abs Burn & Build (Mphindi 20). Kuchita masewera olimbitsa thupi kwa minofu ya m'mimba, ndi khungwa.

Yambani kuonda limodzi ndi mphunzitsi wachikoka Paul Kata. Zake zapamwamba, zopangidwa bwino komanso mapulogalamu osiyanasiyana kwambiri zidzakuthandizani kukwaniritsa zolinga zanu mwamsanga.

Onaninso: Chidule cha masewera olimbitsa thupi ogwira mtima kuchokera kwa mphunzitsi waku Poland Eva Khodakovskaya.