Zamkatimu
Theka la Tae Bo Billy lopanda kanthu limakondedwa ndi ambiri chifukwa chake mphamvu, kupezeka ndi udarnoi otsika. Masewero a Cardio otengera masewera a karati ndi aerobics adzakuthandizani kuwotcha zopatsa mphamvu ndikulimbitsa thupi. Pulogalamu tai-Bo yoyenera onse oyamba kumene komanso apamwamba, ndipo mavidiyo osiyanasiyana angathandize aliyense kupeza njira yabwino kwambiri.
Popeza kukula kwa maphunziro a pa youtube kukuchulukirachulukira komanso kufunidwa, Billy Blanks adaganizanso zopanga njira yawo yapaintaneti. Sabata iliyonse akatswiri omenyera nkhondo aku America akutulutsa kanema watsopano, womwe umaphatikizapo maphunziro athunthu, komanso makanema apafupi. Ngakhale ali ndi zaka (Billy theka lopanda kanthu adakwanitsa zaka 61), wotchuka coach ali bwino ndipo sasiya kulimbikitsa anthu kuchita masewera wamba.
Limbikitsani kuyesa kanema watsopano Billy theka lakusoweka ndi njira yake ya youtube. Kusankha kwanu masankhidwe a mapulogalamu: kulimbitsa thupi popanda zida, ndi ma dumbbells, pogwiritsa ntchito zida zowonjezera ndi makalasi achidule a madera ovuta.
Kulimbitsa thupi kuchokera theka la Billy opanda kanthu popanda katundu
1. Tae Bo Advanced Next Generation Workout (Mphindi 30)
Zochita izi zimachitika mothamanga kwambiri ndipo zimaphatikizapo mayendedwe achikhalidwe masewera a aerobics, plyometric ndi karati. Pulogalamuyi imagwiritsa ntchito zida zosavuta, makamaka zomwe zimafuna kuchepetsa thupi komanso kusunga kugunda kwa mtima m'dera la aerobic. Zigawo zazifupi za plyometric zidzawonjezera katundu m'chiuno ndi matako. Zoyenera pamlingo wapakatikati ndi kupitilira apo.
2. Kupsa Mtima Kwambiri kwa Tae Bo (Mphindi 30)
Iyi ndi njira yachikale yophunzitsira tai-Bo pa tempo yayikulu ndi katundu wopatsa mphamvu kumtunda ndi kumunsi kwa thupi. Mosiyana ndi pulogalamu yapita ya plyometric sadzakhala pano chifukwa ntchafu ndi glutes Billy Blanks amapereka zosiyanasiyana kukankha. Izi zidzathandiza kutentha zopatsa mphamvu ndi kulimbikitsa minofu m`madera ovuta. Lamba pamapewa ndi dongosolo la minofu limagwiranso ntchito mwachangu pulogalamu yonseyi.
3. Tae Bo Wovuta ndi Wovuta (Mphindi 60)
Ngati muli ndi nthawi, mutha kutenga pulogalamu ya maola Ovuta ndi Olimba. Kupyolera mu phunziro ili, simudzangowotcha zopatsa mphamvu, koma bwino kumangitsa mwendo minofu, matako ndi mimba. Pambuyo pa mphindi 20 za cardio, mupeza gawo la mphindi 10 pansi pamapazi. Kenako mupitiliza kugwira ntchito pakuwotcha mafuta mu tempo yayikulu kwambiri ndikumaliza masewera olimbitsa thupi pansi pamimba.
Kulimbitsa thupi kuchokera ku theka la Billy lopanda kanthu ndi ma dumbbells
4. Kulimbitsa thupi kwa Tae Bo Kwambiri (Mphindi 30)
Awa ndi masewera olimbitsa thupi a Cardio okhala ndi ma dumbbells, omwe amachitika pakapita nthawi. Pamphindi 30 zapitazi mudzawotcha zopatsa mphamvu ndikugwira ntchito m'malo ovuta. Makamaka katundu wolemera adzapeza mikono ndi mapewa, chifukwa m'makalasi mudzakhala ndi kulemera kowonjezera. Ma Dumbbells amatha kulemera pang'ono 1 kg.
5. Tae Bo Advanced Workout Full (28 miniti)
Kulimbitsa thupi kwina kwa Billy theka lopanda kanthu ndi dumbbells, koma kwa wophunzira wodziwa zambiri. Mu pulogalamuyi mukuyembekezera liwilo lalikulu ndi masewera olimbitsa thupi osiyanasiyana. Ntchitoyi inaphatikizapo thupi lapansi ndi lapamwamba. Pakuti makalasi komanso bwino kupereka mmalo dumbbells yaing'ono kulemera.
Kulimbitsa thupi kwakanthawi kochepa ndi Billy theka lopanda kanthu
Ngati mulibe nthawi yochuluka yochitira, yesani kanema waufupi ndi Billy theka lakusowekapo pakuwotcha zopatsa mphamvu ndi mafuta, komanso kulunjika madera ena ovuta. Mapulogalamuwa akhoza kuwonjezera maphunziro awo oyambirira, kuthamanga m'mawa kapena masiku omwe mulibe nthawi yophunzira.
Zolimbitsa thupi ziwiri zolimbitsa thupi, Tae Bo Billy theka lopanda kanthu: Bootcamp Shred ndi Insanity Max
6. Tae Bo Booty (Mphindi 15)
Mu nthawi iyi ya mphindi 15 amasonkhanitsidwa ogwira masewera olimbitsa thupi: squats, kukankha, diagonal mapapo, kukweza miyendo pa zinayi zonse. Billy Blanks amapereka masewera olimbitsa thupi omwe angapereke katundu wowonjezera ku minofu ya matako. Chimodzi mwazolimbitsa thupi mudzafunika nsanja kapena benchi.
7. Tae Bo Butt & Lower Thupi (Mphindi 10)
Pulogalamu yaifupi ya thupi lapansi popanda zida zowonjezera. Mu theka loyamba mukuyembekezera squats ndi kukankha mu theka lachiwiri mphunzitsi amapereka masewera olimbitsa thupi anayi onse m'chiuno ndi matako. Maphunziro ndi osavuta komanso oyenera aliyense. Zotsogola zitha kupangitsa kuti zikhale zovuta kwa iwo okha - ndizokwanira kugwiritsa ntchito zolemera za akakolo.
8. Tae Bo Ab Burner (Mphindi 10)
Masewera olimbitsa thupi kwa minofu ya m'mimba ndi dumbbell kapena mbale ya ndodo. Mbali yaikulu ya masewerawa ikuchitika atayima pansi ndi otsiriza 3 mphindi. Koyambirira, crunches chikhalidwe adzakhala chimodzi chokha.
9. Tae Bo 1 pa 1 Cardio Burn (10 mphindi)
Kulimbitsa thupi kwakanthawi ndikugogomezera madera ovuta - ntchafu, matako ndi mimba. Mu pulogalamu mtsikana amene amasonyeza masewero olimbitsa ntchito mipira mankhwala ndi barbell, koma inu mukhoza kugwiritsa ntchito dumbbells. Billy Blanks amapereka maphunziro ogwira ntchito komanso amphamvu, koma chifukwa cha kufulumira, masewera olimbitsa thupi amatha kukhala gyrosigma kwambiri.
Kulimbitsa thupi kuchokera ku theka la Billy lopanda kanthu ndi zida zina
10. Maonekedwe a Thupi la Tae (Mphindi 30)
Mu pulogalamuyi Billy theka la osasoweka ntchito dumbbells ndi sitepe sitepe. Kuchita masewera olimbitsa thupi ndi nthawi yomwe mumafunika kuchita masewera olimbitsa thupi kuti muwotche mafuta (monga kuchokera ku plyometric ndi Tae-Bo) ndi masewera olimbitsa thupi obwerezabwereza mwachangu kamvekedwe ka minofu.
11. Tae Bo 1 pa 1 ndi Melina (30 minutes)
Pazochita izi mudzafunika chingwe chodumpha, ma dumbbells, nsanja, bar. Komabe, zidzakhala zokwanira kukhala ndi osachepera dumbbells ndi nsanja. Billy Blanks amaphunzitsa makalasi osati mgululi, komanso ndi ward yake, zomwe zikuwonetsa njira yoyenera yochitira masewerawa. Pulogalamuyi imaphatikizapo mphamvu zachikhalidwe ndi masewera olimbitsa thupi, komanso magawo a Tae-Bo.
12. Tae Bo Flex: Phunzirani Mayendedwe (Mphindi 30)
Maphunziro a Aerobic-mphamvu ndi barbell. Mudzachita masewera olimbitsa thupi ndi kulemera kochepa (ngakhale ndi fretboard yopanda kanthu), koma mofulumira kwambiri. Ngakhale kugwiritsa ntchito zolemera, maphunzirowa amapangidwira makamaka kuwotcha mafuta.
Kulimbitsa thupi kosiyanasiyana komanso kothandiza kwambiri kuchokera ku theka la Billy kukuthandizani kuonda, kuonjezera kuphulika mphamvu minofu ndi kamvekedwe thupi. Makalasi amachitika pafupifupi popanda kugwedezeka kwakukulu, komabe, izi sizingakulepheretseni kukwaniritsa zomwe mukufuna mu nthawi yochepa.
Onaninso: Pulogalamu ya Core De Force yochokera ku Beachbody yotengera masewera ankhondo osakanikirana.
Popanda katundu, Wochepetsa thupi, kulimbitsa thupi kwa Cardio