Mukuyang'ana pulogalamu yokwanira ya thupi lonse imapereka katundu wosiyanasiyana, woyenerera kuchitapo kanthu kosiyanasiyana? Ndiye muyenera kuyesa zovuta zolimbitsa thupi 21 Day Fix kuchokera ku Autumn Calabrese kuti muchepetse thupi komanso kamvekedwe ka minofu.
21 Day Fix ndi imodzi mwamapulogalamu odziwika kwambiri a Beachbody, omwe amagulitsa manambala ojambulira. Izi sizodabwitsa. Autumn Calabrese amapereka Zochita 7 za madera ovuta, zomwe zingakuthandizeni kupanga thupi lokongola la toni mumphindi 30 zokha patsiku.
Kufotokozera kwa pulogalamu ya 21 Day Fix
21 Day Fix ndi pulogalamu yokwanira yomwe imaphatikiza masewera olimbitsa thupi osiyanasiyana kuti apange thupi lokhazikika. Maphunzirowa ndi ochititsa chidwi akatswiri olimbitsa thupi a Autumn Calabrese, omwe angakutsogolereni pamaphunziro a milungu itatu kumadera onse ovuta. Mudzapeza maphunziro osiyanasiyana: ogwira ntchito ndi mphamvu, yoga ndi Pilates, plyometrics ndi aerobics. Pulogalamuyi ikuthandizani kuti mupange chithunzi chocheperako, minofu yowoneka bwino yopumula, zotanuka komanso kupanga thupi losinthika la pulasitiki.
Pulogalamuyi imakhala masiku 21, maphunziro amatenga mphindi 30, muyenera kuchita nawo maphunziro a ndandanda. Maphunziro olimbitsa thupi omwe sanali monyanyira, m'malo mwake idapangidwa kuti ikhale yolimba kwambiri. Kuphatikiza apo, zolimbitsa thupi zambiri zimawonetsedwa muzovuta komanso zopepuka, kotero mutha kugwirizanitsa ntchito zawo. Pulogalamuyi imakhala yopangidwa mwangwiro, kotero idzakhala yosangalatsa kwa aliyense amene akufuna kukonza mawonekedwe awo.
Complex 21 Day Fix imakhala ndi makalasi awa:
- Total thupi cardio. Sinthani kagayidwe kanu ndikuwotcha mafuta ndi masewera olimbitsa thupi thupi lonse. Zochita zogwira ntchito komanso za plyometric kuphatikiza ndi liwiro lalitali la phunzirolo.
- Upper Konzani. Mutha kupeza masewera olimbitsa thupi apamwamba ndi ma dumbbells a triceps, biceps ndi mapewa. Ndipo pushups ndi crunches zosiyanasiyana kwa minofu m'mimba.
- Kutsitsa kwapansi. Pano pali masewera olimbitsa thupi a ntchafu, matako ndi ana a ng'ombe. Kuchuluka kwa squats ndi mapapo kuti apange minofu ya m'munsi mwa thupi.
- Akuda 30. Maphunziro amphamvu kumadera onse amavuto. Amapangidwa ndi ma dumbbells mumayendedwe otsika.
- Pilates. Ndi Pilates mudzalimbitsa minofu yapakati ndikupanga mawonekedwe okongola a chiuno ndi matako anu.
- cardio. Cardio-training kulimbikitsa minofu ya mtima, kuwonjezera mphamvu ndi kutentha mafuta.
- Yoga. Sinthani bwino, kusinthasintha ndi mphamvu ndikuthandizira minofu yanu kupumula limodzi ndi yoga. Mwa njira, yabwino kwambiri kuti asanakhale mu kanema adasaina.
Kukonzekera kwa Tsiku la 21: kufotokoza mwatsatanetsatane kwa zovuta zonse zamaphunziro
Pazochita masewera olimbitsa thupi mudzafunika ma dumbbells ndi gym Mat. Ngati muli ndi tubular expander, masewera ena m'malo dumbbells, mukhoza ntchito. Malinga ndi ndandanda ayenera kuphunzitsa tsiku ndi tsiku, koma kamodzi pa sabata yoga akuyembekezera inu, zomwe zingathandize minofu yanu kuti achire.
Kuti muchepetse thupi m'masiku 21, Autumn Calabrese imapereka dongosolo lapadera la zakudyazomwe zingakuthandizeni kukwaniritsa zotsatira mu nthawi yochepa. Simuyenera kuwerengera zopatsa mphamvu kapena kudya menyu okonzeka. Werengani zambiri za izi m'nkhani ina yokhudzana ndi dongosolo la pitaniia pakuchita 21 Day Fix kuchokera ku Autumn Calabrese.
Dongosolo lakudya kuchokera ku Autumn Calabrese
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Zochita zolimbitsa thupi m'malo abwino kwambiri komanso oyaka mafuta, kotero mutha kupeza zotsatira zabwino m'masiku 21.
2. Pulogalamu yoyenera ngakhale kwa anthu omwe amadziwa bwino maphunziro apamwamba. M'kalasi akuwonetsa zosintha zosavuta za masewera olimbitsa thupi kwa omwe sanakonzekere zolemetsa zovuta.
3. Maphunziro olimbitsa thupi ndi osiyana kwambiri: yoga, Pilates, plyometrics, aerobics, masewera olimbitsa thupi ndi dumbbells ndi kuwonda. Pakati pa sabata inu tsiku lililonse kuyembekezera maphunziro atsopano, choncho musatope.
4. Autumn Calabrese ndi yabwino kuchita masewera olimbitsa thupi. Nthawi zonse amafotokozera mozama njira yochitira masewera olimbitsa thupi, amalankhula za ubwino wa masewera olimbitsa thupi, ndipo nthawi zonse amalimbikitsa kugwira ntchito pamagulu.
5. Maphunzirowa amatha mphindi 30 zokha, simukusowa ngakhale kuthera nthawi yochuluka pakuchita masewera olimbitsa thupi kunyumba.
6. Pambuyo pa 21 Day Fix inatuluka zovuta kwambiri - Konzani Kwambiri, zomwe mudzatha kupitiriza maphunziro mode kwambiri tima.
7. Mosiyana Konzani Kwambiri mu pulogalamuyi, mudzatha kuchita popanda expander. Amangogwiritsidwa ntchito ngati m'malo mwa ma dumbbells muzochita zina.
kuipa:
1. Kudumpha kwakukulu, masewera olimbitsa thupi a plyometric omwe ali osatetezeka kwa anthu omwe ali ndi ziwalo zodwala.
2. Ngati ndinu oyamba, tikukulimbikitsani kuti muyambe ndi mapulogalamu omwe alipo a Jillian Michaels kwa oyamba kumene.
21 Day Fix ndi yoyenera kwa iwo omwe akufunafuna koma osati ultra-zovuta maphunziro, amene chifuniro ndi munthu wophunzitsidwa bwino. Yambani kusintha thupi lanu tsopano ndi pulogalamu yokwanira yochokera ku Autumn Calabrese.
Werenganinso: Mapulogalamu 30 apamwamba a oyamba kumene: komwe angayambire kuphunzitsa kunyumba.