Zamkatimu
21 Day Fix ndi pulogalamu ya milungu itatu yochokera ku BeachBody. Maphunzirowa akuphatikizapo makalasi 11 abwino kwa thupi lonse motsogozedwa ndi mphunzitsi Autumn Calabrese. Lero tidzakuuzani mwatsatanetsatane za masewera olimbitsa thupi, chifukwa aliyense wa iwo akhoza kukutsogolerani ku cholinga chomwe mukufuna.
Chifukwa chake, zovutazo zimakhala ndi zolimbitsa thupi 10 zosiyanasiyana. Zonse amatha mphindi 30kupatula makalasi osindikizira (Kukonza kwa Mphindi 10 Kwa Abs) - Kutalika kwa mphindi 10. Kulimbitsa thupi kulikonse kumakhala kodziyimira pawokha, chifukwa chake timakupatsirani mafotokozedwe achidule a iwo. Mwa izi zosiyanasiyana mutha kusankha maphunziro othandiza kwambiri. Zambiri za pulogalamuyo mutha kuwerenga m'nkhaniyi: Chidule cha pulogalamu ya 21 Day Fix.
Maphunziro ambiri ndi abwino kwa oyamba kumene komanso apamwamba. Pulogalamuyi imapereka zosintha zingapo zamasewera kuti mutha kusintha zovutazo nokha. Komabe, kawirikawiri, izi pulogalamu idapangidwa kuti ikhale yolimba kwambiri.
Werengani zambiri za dongosolo lazakudya 21 Day Fix
21 Day Fix: kufotokoza za maphunziro
1. Zodetsa Makumi atatu
Maphunziro amphamvu ndi ma dumbbells a thupi lanu lonse. Zochita zonse zimakhala ndi magulu angapo a minofu. Mwachitsanzo, mudzachita squats-sumo ndi nthawi imodzi yowongoka ndikuyika ma dumbbells pachifuwa chake. Izi zidzakuthandizani kugwiritsa ntchito kuchuluka kwa minofu ndi kukonza madera onse amavuto amthupi.
Training Dirty Thirty imagawidwa m'magawo anayi. Pagawo lililonse, masewera awiri amachitidwa mozungulira. Ntchito zonse zimachitika mwakachetechete, cardio ndi kulumpha pa silabasi. Mufunika ma dumbbells kapena zowonjezera kuti musankhe, komanso Mat pansi.
Dirty Thirty 21 Day Fix ndi yoyenera kwa iwo omwe akufuna kulimbikitsa minofu m'thupi lonse ndi limbitsani madera ovuta.
2. Konzani Pamunsi
Kulimbitsa thupi kumunsi kwa thupi ndi dumbbells kapena chifuwa expander. Mudzachita masewera olimbitsa thupi omwe angakuthandizeni kupanga chiuno ndi matako zotanuka ndi toned. Gawoli limayenda pang'onopang'ono, koma kupsinjika kwa minofu yomwe mungamve ndikwambiri. Kumapeto kwa zochitika zina Autumn amawonjezera katundu wosasunthika, potero amasokoneza katunduyo.
Lower Fix imaphatikizapo magawo 4. Mugawo lililonse mupeza zolimbitsa thupi ziwiri zomwe zimachitika mu 2 laps. Mudzachita zosintha zosiyanasiyana za mapapu ndi squats ndi dumbbells ndi expander. Pamapeto pake mudzachita masewera olimbitsa thupi pa Mat kuti muphunzire zambiri za minofu ya m'munsi mwa thupi.
Lower Fix ndi yoyenera kwa iwo omwe akufuna kulimbitsa thupi laling'ono ndikulimbitsa minofu za ntchafu ndi matako.
3. Kukonza Kwapamwamba
Kulimbitsa thupi lanu lakumtunda: mikono, mapewa, chifuwa, kumbuyo ndi abs. Mukuyembekezera masewera olimbitsa thupi angapo okhala ndi ma dumbbells kapena chowonjezera pachifuwa cha kamvekedwe ka minofu. Phunziroli likupitanso pamayendedwe omasuka: kutsindika kwakukulu kuli pa katundu wa mphamvu. Maphunziro sangatchulidwe kuti ndi ovuta, amapezeka pamlingo uliwonse wa maphunziro. Ndibwino kuti mugwiritse ntchito ma dumbbells a 2, olemera kwambiri ndi ang'onoang'ono, malingana ndi masewera olimbitsa thupi.
Phunziroli lili ndi magawo awiri. Mugawo lililonse mudzachita masewera asanu mozungulira awiri. Gawo loyamba wa katundu wovuta kwambiri, mukuyembekezera thabwa, Kankhani-UPS, kukoka dumbbells mu otsetsereka, dumbbell benchi atolankhani kuyimirira. Gawo lachiwiri limaphatikizapo masewera olimbitsa thupi awiri, osindikizira benchi akupumira ndikukweza ma dumbbell patsogolo panu.
Upper Fix ndi yoyenera kwa iwo omwe akufuna kuphunzira ndendende manja, mapewa ndi nsana, umene uli katundu waukulu. Ntchito pa m`mimba minofu mu pulogalamu imeneyi ndithu ochiritsira.
4. Cholowa Bar
Kulimbitsa thupi kwa Barna kumunsi kwa thupi kumakuthandizani kuti mukhale ndi minofu yowonda yayitali. Mutha kuchita popanda dumbbells ndi kudumphadumpha pang'onopang'ono mokhazikika. Koma konzekerani kugwira ntchito molimbika mu Autumn ndakukonzerani mayeso enieni. Simudzangopanga masewera olimbitsa thupi, komanso kuwonjezera katundu mu mawonekedwe a "pulsing" mayendedwe ndi ma statics. Pambuyo pa gawo lililonse la masewera olimbitsa thupi, minofu yanu imaphulika ndi moto.
Mukuyembekezera, mfundo, ntchito wamba: squats, mapapu, mwendo amakweza kuchokera pa malo oimirira, amakweza miyendo yake pa anayi onse, etc. katundu waukulu kumunsi kwa thupi.
Miyendo ya Barre ya 21 Day Fix ndi yoyenera kwa iwo omwe akufuna kukonza chiuno ndi matako anu, komanso kuti akwaniritse. miyendo yokongola ndi yowonda.
5. Flat Abs Konzani
Maphunziro a chitukuko chophatikizika cha minofu ya m'mimba: minofu yowongoka, yopingasa komanso yopingasa. Mumatchera khutu ku makina osindikizira apamwamba ndi apansi kwambiri limbitsani minofu m'dera lamavutoli. Mu theka loyamba la pulogalamuyi mukuyembekezera ma LDL omwe amachitidwa kuchokera pamalo oyimirira komanso kuchokera pamalo a bar. Mu gawo lachiwiri la phunziro mukupita kugwedeza minofu ya m'mimba, kugona pa chiguduli. Maphunzirowa amaphatikizapo kulimbitsa thupi kokha popanda cardio, komabe, katundu uyu adzakhala wokwanira kuti minofu yapakatikati itenthedwe chifukwa cha kupsyinjika.
Pulogalamuyi imakhala ndi magawo 5 amasewera 2 pagawo lililonse. Zochita ziwirizi muzichita mozungulira mozungulira mphindi imodzi pamasewera aliwonse. Pamapeto pa kalasi, padzakhala gawo lowonjezera ndi masewera olimbitsa thupi ovuta kwambiri ku mimba.
Flat Abs Fix ndi yoyenera kwa iwo omwe akufuna kuwona zomwe akufuna Pulogalamu ya 6 m'mimba. Komabe, ngati mukufuna abs, cardio Pro-workout nawonso sayenera kuyiwalika.
6. Mphindi 10 Kukonza Kwa Abs
Maphunziro afupiafupiwa amapangidwiranso minofu ya m'mimba. Mphindi 10 zonse zili pa Mat, masewera olimbitsa thupi omwe aperekedwa adzakuthandizani kulimbikitsa minofu yakumtunda ndi yakumunsi yamimba. Phunziroli limakhala ndi mabwalo awiri obwereza kwa mphindi zisanu. Kwenikweni, masewerawa ndi a crunchie standard ndi malo osiyana mwendo. Amapereka zosintha zopepuka komanso zapamwamba zamasewera, mutha kusankha njira yoyenera
10 Minute Fix For Abs yoyenera kwa iwo omwe ali okonzeka tsiku lililonse pambuyo pa masewera olimbitsa thupi kuti apititse patsogolo kukulitsa minofu ya m'mimba. kwa mphindi 10.
7. Kukonzekera kwa Cardio
Uku ndikulimbitsa thupi kwa aerobic kutengera kuchuluka kwa mantha kuwotcha mafuta ndi kuthamanga kwa metabolism. M'makalasi onse mudzagwira ntchito mothamanga kwambiri, ndipo pamapeto pake kutentha kumatsika pang'ono. Kwa oyamba kumene maphunzirowa angakhale ovuta kwambiri, koma ngati muchita masewera olimbitsa thupi mosavuta, kulimbikitsa pulogalamu kudzakhala kwa aliyense.
Training Cardio Fix imaphatikizapo magawo 4. Pagawo lililonse padzakhala zochitika ziwiri zomwe zimabwerezedwa kawiri. Pambuyo pa magawo anayi, mudzalandira thabwa la mphindi ziwiri. Chinthu chofunika kwambiri kuti apulumuke magawo awiri oyambirira, ndiye kuthamanga kwa masewera olimbitsa thupi adzagwa pang'ono.
Cardio Fix ndi yoyenera kwa iwo omwe akufuna kuwotcha mafuta, kufulumizitsa kagayidwe kachakudya ndikupititsa patsogolo kupirira kwa mtima.
8. Plyo Kukonza
Plyo Fix ndi maphunziro apakati a plyometric. Ndikukudikirirani kudumpha kwambiri ndi liwiro lamphamvu kwambiri. Mosiyana ndi Cardio Fix, yomwe yatchulidwa pamwambapa, mu phunziro ili, mudzakhala ambiri oyima ndi yopuma. Pambuyo pakuchita masewera olimbitsa thupi kwa masekondi 30 aliwonse kwa masekondi 30 kupuma. Koma masewera olimbitsa thupi mu Plyo Fix mwamphamvu kwambiri. Pulogalamuyi ya plyometric si yoyenera kwa iwo omwe ali ndi vuto la mawondo ndi mafupa.
Zolimbitsa thupi zimakhala ndi magawo 6. Gawo lirilonse limaphatikizapo masewera olimbitsa thupi a 2 omwe amachitidwa mu 2 laps. Chifukwa cha masewera olimbitsa thupi omwe Plyo Fix amapereka katundu wolemera kumunsi kwa thupi. Koma kupatula izi, masewera olimbitsa thupi a Cardio amakulolani kuti muchepetse kuchuluka kwa thupi lonse.
Plyo Fix kuchokera ku 21 Day Fix ndi yoyenera kwa iwo omwe akufuna kuwotcha mafuta ndi kusintha mawonekedwe a miyendo ndi matako. Ndipo amene si contraindicated kadumphidwe kadumphidwe thupi.
9. Thupi Lonse la Cardio Kukonza
Kulimbitsa thupi kwa Bosu kwa thupi lonse kumachitika mothamanga kwambiri. Mudzagwiritsa ntchito ma dumbbells kuti mukweze kugunda kwa mtima wanu, kuwotcha mafuta ndikufulumizitsa kagayidwe. Zochita za Cardio zimaphatikizidwa ndi mphamvu zomwe zingakuthandizeni kuti musachepetse thupi komanso kumangitsa minofu ya thupi lonse. Maphunziro zimawononga kwambiri mphamvu, kotero ngati mukufuna kuchepetsa katundu, chitani masewera olimbitsa thupi.
Total Body Cardio Fix imakhala ndi magawo 4. Gawo lirilonse lidzakhala 2 zolimbitsa thupi zomwe zimachitika mozungulira awiri. Gawo lomaliza likupita pa Mat: limapereka masewera olimbitsa thupi a minofu ya m'mimba. Panthawi imeneyi mudzatha kupuma pambuyo zotopetsa cardio.
Workout Total Body Cardio Fix ndi yoyenera kwa iwo omwe akufuna kuwotcha mafuta m'thupi lonse ndikugwira ntchito yolimbitsa thupi. Pamene osawopa ma cardio-loads.
10. Yoga Konzani
Iyi ndi yoga yamphamvu yamphamvu, yomwe cholinga chake ndikulimbitsa minofu yanu, kuwongolera bwino, kulumikizana komanso kutambasula. Maphunziro ndi odekha kwambiri kuposa onse, komabe, kumasuka sikuyenera kudikira. Static katundu amapereka katundu wochuluka pamagulu onse a minofu. Komabe, ntchitoyi ndiyothandiza kwambiri pa msana ndi msana.
Ntchito imakhudzanso kusintha pafupipafupi kwa maudindo, kotero mwina phunziro loyamba mulibe nthawi kusintha mphunzitsi. Komabe, muthandizidwa ndi choyimitsa pawindo chomwe chikuwonetsa nthawi ya asana iliyonse. Pazolimbitsa thupi zomwe mukufuna ndi Mat.
Yoga Fix kuchokera ku 21 Day Fix idzakopa iwo omwe akufuna kuwongolera kutambasuka kwawo ndi kulumikizana kwawo, komanso omwe akufuna. kukhazika mtima pansi mutatha kuchita masewera olimbitsa thupi kwambiri.
11. Pilates Konzani
Kuchita masewera olimbitsa thupi mwakachetechete kwa magulu onse a minofu ya thupi lanu. Mudzakhala omasuka ndi moyikirapo ntchito vuto madera pamimba ndi miyendo. Phunziroli ndi losangalatsa chifukwa gawo lililonse la masewera olimbitsa thupi lidachitika pamalo amodzi: Kugona chagada, chammbali, m’mimba, m’malo a bala. Ngakhale popanda zowonjezera zowonjezera mudzatha kugwiritsa ntchito minofu yambiri.
Zochita zonse zimatha kuyambira masekondi 30 mpaka mphindi imodzi. Zochita zambiri sizophweka, koma pambuyo pochita masewera olimbitsa thupi angapo thupi limagwirizana ndi katundu wachilendo, ndipo kutsatira pulogalamuyo kudzakhala kosangalatsa. Maphunzirowa samakulitsa kupirira, komabe amalimbitsa thupi lanu.
Pilates Fix idzakondweretsa iwo omwe samasamala za kuchepa thupi, komanso za kukongola kwa mawonekedwe awo. Kuchita masewera olimbitsa thupi kungathe kuchitika ngakhale mutalemera kwambiri.
Ngati mwamaliza zolimbitsa thupi zonsezi ndipo mukufuna katundu wovuta kwambiri, yesani pulogalamu ya 21 Day Fix Extreme. Autumn Calabrese imakulonjezani magawo otopetsa kwambiri.