Zamkatimu
Mphunzitsi wotchuka waku America Mike Donavanik ndi wotchuka chifukwa chokonda masewera olimbitsa thupi kwambiri a HIIT ndi kulemera kwa thupi kapena ndi ma dumbbells. Timakupatsirani mapulogalamu 5 ogwira ntchito a theka la ola kuchokera kwa Mike, chifukwa chake mutha kuwotcha mafuta, kufulumizitsa kagayidwe kachakudya ndikulimbitsa thupi.
Pulogalamu yomwe ikufunsidwa idzakuthandizani kukhala kuphulika mphamvu minofu ndi kupirira mtima, amenenso ali ndi zotsatira zabwino pa General thupi olimba. Phunziro la kanema Mike Donavanik latha mphindi 30-35. Chimodzi mwa izo chimaphatikizapo kugwira ntchito ndi kulemera kwa thupi lanu popanda zipangizo, ena atatu akuphunzitsidwa ndi dumbbells. Mapulogalamu ndi oyenera kumtunda-wapakati mlingo ndi apamwamba.
M'mapulogalamuwa mudzachita ngati zolimbitsa thupi zophatikizana za thupi lonse ndikudzipatula kumagulu aminyewa amthupi lapamwamba. Mike wakukonzerani ma squats ambiri, mapapu, matabwa, kukankha-UPS, masewera olimbitsa thupi osiyanasiyana a plyometric ndi aerobic, komanso masewera olimbitsa thupi apamwamba a triceps, biceps, kumbuyo ndi mapewa. Mu kanemayi pali kutentha ndi kubwezera, koma mukhoza kuwonjezera kutambasula pambuyo pa masewera olimbitsa thupi ngati kuli kofunikira.
Kanemayo akupezeka patsamba la Mike Donavanik: https://www.mikedfitness.com/
1. Brutal Strength Workout (maphunziro amphamvu)
Brutal Strength Workout ndi kuphunzitsa mphamvu kwa thupi lonse. Mike amalangiza kugwiritsa ntchito ma dumbbells awiri: olemera ndi apakatikati kapena apakatikati ndi opepuka kutengera mphamvu zanu zakuthupi. Pulogalamuyi ilibe nthawi ya ma cardio, koma kugunda kwa mtima wanu kudzakwera kwambiri chifukwa cha kubwerezabwereza kofulumira kwa masewera olimbitsa thupi omwe ali ndi nthawi yochepa pakati pawo.
2. Mphamvu Zolimba (zolimbitsa thupi)
Mphamvu ya Hardcore HIIT - iyi ndi ntchito ina yamphamvu ya thupi lonse, yomwe imakulitsa mphamvu zophulika za minofu ndikufulumizitsa kagayidwe kanu. Pulogalamuyi ndi yofanana ndi mtundu wa katundu pa Brutal Strength Workout, koma zolimbitsa thupi zimasiyana. Ngakhale kuti palibe masewera olimbitsa thupi a cardio, mudzatha kukweza kugunda kwa mtima ndipo kumapeto kwa masewera olimbitsa thupi kumakhala kutopa pambuyo pa aerobics.
3. HIIT Non-Stop Bodyweight Blaster (maphunziro apakati opanda zida)
Mu pulogalamuyi simusowa dumbbell, mudzaphunzitsa ndi kulemera kwa thupi lake. Mike Donavanik wakukonzerani chophulika kwambiri mphamvu ndi plyometric ntchito, zomwe zimachitika mosalekeza. Kuthamanga kwakukulu kudzasungidwa m'kalasi lonse. Ma burpees ena, kukankha-UPS, matabwa ndi kuukira kosiyanasiyana kudzakuthandizani kuti mugwire bwino ntchito pamagulu onse a minofu-ngakhale opanda ma dumbbells.
4. Dumbbell HIIT Extreme Burn Bootcamp (maphunziro apakati)
Kulimbitsa thupi kwakanthawi kokhala ndi ma dumbbells kumatha kugawidwa m'magawo atatu (kupatula kutentha ndi kuzizira): gawo lamphamvu kwambiri (mphindi 3), gawo la cardio popanda kuwerengera (mphindi 10), gawo lamphamvu kwambiri (mphindi 5). Monga mukudziwira, gawo lamphamvu lamphamvu limaphatikizapo masewera olimbitsa thupi okhala ndi zolemera zaulere osati kulimbitsa minofu komanso kuwotcha. Maphunziro onse zimachitika mu mode kwambiri, kotero kuti kugunda kwa mtima wanu sikungatsike pansi pa malo a aerobic m'kalasi lonse.
5. SweatFest Bodyweight HIIT (maphunziro apakati opanda zida)
Ndi thanki yolimbitsa thupi yomwe ili pamwamba pa Donavanik, yomwe imakhala ndi mphamvu zogwirira ntchito komanso masewera olimbitsa thupi a thupi lonse. Mudzachita zolimbitsa thupi moyimirira komanso mopingasa, kulabadira magulu a minofu kumtunda ndi kumunsi kwa thupi. Zochita zambiri zimalimbitsa minofu yapakatikati. Plyometric osati mochuluka, koma kuchita mantha mokwanira, koma chifukwa cha kusintha kosalekeza kwa masewera olimbitsa thupi ndi kusowa mpumulo kumakhalanso kotentha kwambiri.
Onaninso nkhani zotsatirazi:
- TABATA kulimbitsa thupi: magulu 10 a masewera olimbitsa thupi
- Zochita zabwino kwambiri za 20 zazing'ono zochepa
- Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino komanso malamulo oyambira
- Kuphunzitsa kwamphamvu kwa amayi: mapulani + machitidwe
- Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa
- Zowukira: chifukwa chiyani tikufunika zosankha + 20
- Chilichonse chokhudza crossfit: zabwino, zoopsa, zolimbitsa thupi
- Momwe mungachepetsere m'chiuno: maupangiri & machitidwe
- Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting
Ndikupatseninso bonasi yapamwamba: ndandanda yokonzekera yokonzekera ndi Mike Donavanik kwa mwezi umodzi! Ndondomekoyi ikuphatikiza maphunziro pa youtube, kulimbitsa thupi pamwamba ndi masewera olimbitsa thupi, omwe tafotokoza kale. Ena mwa makanema amatha mphindi 10-20 zokha, choncho tikulimbikitsidwa kubwereza mu 1-3 osiyanasiyana malinga ndi luso lanu.
- Tsiku 1: 15 Min Sexy Toned Arms Workout (bwerezani 1-3 nthawi)
- Tsiku 2: 20 Min Miyendo Yachigololo & Perky Butt Workout (bwerezani 1-2 nthawi)
- Tsiku 3: 10 Min HIIT Cardio Fat Burn Workout (bwerezani 1-3 nthawi)
- Tsiku 4: HIIT 30 Zolimbitsa thupi 1+2
- Tsiku 5: Kupumula
- Tsiku 6: 10 Min Ultimate Workout Kuti Muchepetse Mchiuno (bwerezani 1-3 nthawi)
- Tsiku 7: 30 Mphindi Wolimba Mphamvu
- Tsiku 8: 10 Min Killer Kettlebell Workout (bwerezani 1-3 nthawi)
- Tsiku 9: 30 Min Bodyweight Workout kudzera #FBLiveCalorieBurn
- Tsiku 10: Kuwotcha Xtreme Abs & Core
- Tsiku 11: Zolimbitsa thupi zong'ambika 2+3
- Tsiku 12: Kupumula
- Tsiku 13: 10 Min Explosive Bodyweight HIIT Sweat Fest (bwerezani 1-3 nthawi)
- Tsiku 14: Brutal Strength Workout
- Tsiku 15: 10 Min Back Fat Workout (bwerezani 1-3 nthawi)
- Tsiku 16: 45 Min Ass, Arms, Abs Workout
- Tsiku 17: 10 Min Athletic Cardio Fat Burning Step Bench (bwerezani 1-3 nthawi)
- Tsiku 18: Kulimbitsa Thupi Lonse Lanthawi Yophunzitsira 2
- Tsiku 19: Kupumula
- Tsiku 20: Kuphulika kwa 10 Min Bodyweight HIIT Workout (bwerezani 1-3 nthawi)
- Tsiku 21: tsiku lililonse Non-Stop Bodyweight Blaster
- Tsiku 22: Mphindi 10 Thupi Lonse Gawo la Mphamvu ndi Kutaya Mafuta (bwerezani 1-3 nthawi)
- Tsiku 23: 10 Min HIIT Metabolism Booster 90/60/30 #1 (bwerezani 1-3 nthawi)
- Tsiku 24: 10 Min Abs & Core Workout Zolimbitsa Thupi Zogwira Ntchito (bwerezani 1-3 nthawi)
- Tsiku 25: Brutal Strength Workout + HIIT Hardcore Strength
- Tsiku 26: Kupumula
- Tsiku 27: 10 Min Butt ndi Tntchafu Zolimbitsa Thupi Kuti Mukhale Ndi Matako Aakulu (bwerezani 1-3 nthawi)
- Tsiku 28: Kwambiri Burn Dumbbell HIIT Bootcamp
- Tsiku 29: 20 Min HIIT Killer Jump Chingwe Cardio Mphamvu (bwerezani 1-2 nthawi)
- Tsiku 30: 10 Min Hardcore Abs Workout (bwerezani 1-3 nthawi)
Malizitsani ndandanda kapena pangani kalendala yamakalasi osatengera zomwe mukufuna. Kuwotcha mafuta kogwira mtima komanso kulimbitsa thupi kotentha kwambiri kwa thanki ya Donavanik kudzakuthandizani kulimbana ndi kunenepa kwambiri komanso madera ovuta.
Werenganinso za mapulogalamu ena Mike Donavanik m'nkhani zathu:
- 11 HIIT yolimbitsa thupi kuonda kuchokera kwa Mike Donavanik
- Chovuta Choopsa Kwambiri: maphunziro a HIIT-zolimbitsa thupi kuchokera kwa Mike Donavanik kwa milungu iwiri!
- Mapulogalamu a Xtreme Burn 2 kuwotcha mafuta kuchokera kwa Mike Donavanik