Zamkatimu
Tsiku ndi Tsiku ndi tsamba lawebusayiti lomwe lili ndi mapulogalamu a ophunzitsa osiyanasiyana amakalasi pa intaneti. Talankhula kale za kanema wa Black Fire ndi Bob Harper ndi Inferno kuchokera kwa Anna Garcia, yomwe idapangidwa ndi ophunzitsa molumikizana ndi DailyBurn.
Koma ngati simukukonda pulogalamu yophatikizika, kwakanthawi kochepa, ndipo mumakonda kuchita nawo kanema wosiyana, ndiye yesani masewera olimbitsa thupi amodzi kuchokera ku DailyBurn. Mutha kusinthana pakati pawo, kapena titha kuwonjezera pulogalamu yanu yayikulu mwakufuna kwanu.
Mu kufotokoza pansipa limasonyeza zovuta ndi chiwerengero cha zopatsa mphamvu kuwotchedwa pa pulogalamu iliyonse. Izi zimatengedwa mwachindunji patsamba la DailyBurn. Zitha kukhala zosiyana ndi zomwe mumakumana nazo komanso momwe mumagwirira ntchito powunika kugunda kwamtima.
Zochita 7 zosiyanasiyana zochokera ku DailyBurn
1. JR Rogers - Kokani Mphamvu
- Nthawi: Mphindi 29
- Zovuta: Pakati
- Ma calories: 215 kcal
- Zida: zotumphukira kapena zotulutsa pachifuwa
Kukoka Mphamvu ndi maphunziro amphamvu kwambiri kwa mikono ndi mapewa. Mudzachita masewera olimbitsa thupi ndi kukana minofu ya kumtunda kwa thupi. Mphunzitsiyo amatsegulidwa mu pulogalamu ya masewera olimbitsa thupi omwe ambiri amawadziwa. Zochita zolimbitsa thupi zina zimakhala zovuta kwambiri pophatikiza kumunsi kwa thupi. Mwachitsanzo, kukwera kwa miyendo kuti mugwire bwino.
Maphunziro achitika momasuka Kuyenda pakati pa njirayo kumatenga kupuma pang'ono. Mtsikana akuwonetsa masewera olimbitsa thupi ndi ma dumbbells, mwamunayo amawonetsa masewera olimbitsa thupi ndi chowonjezera (pazochita zolimbitsa thupi, zimaphatikizanso ndi bala yopingasa). Mukhoza kusankha nokha mtundu wa pulogalamu kuti muchite.
2. Cody Storey - Metabolic Maximizer
- Nthawi: Mphindi 31
- Zovuta: Pamwamba
- Ma calories: 305 kcal
- Kufufuza: palibe mndandanda
Metabolic Maximizer ndi ophunzitsidwa bwino Daily Burn ngati pulogalamu yokhala ndi zovuta zambiri. Ndipo mwamtheradi palibe zodabwitsa, kalasi imeneyi zidzakukakamizani kuchita khamakuchichita kuyambira pachiyambi mpaka kumapeto. Osapusitsidwa ndi kutsika kwa calorie, gawo lalikulu la masewera olimbitsa thupi limatenga mphindi 15 zokha.
Mapangidwe a pulogalamuyo ndi osavuta. Ndikukudikirirani maulendo 14 ochita masewera olimbitsa thupi ndikupuma pang'ono pakati pa mizere. Mu kuzungulira kulikonse mudzachita masewera olimbitsa thupi 4 kwa 5 reps. Chifukwa chake, pulogalamuyi imakhala 4 zolimbitsa thupi zofanana, zomwe zimabwerezedwa panthawi yonse yolimbitsa thupi. Zochita zolimbitsa thupi zimawonetsedwa m'mitundu iwiri: yosavuta komanso yovuta.
3. JR Rogers - Lethal Legs
- Nthawi: Mphindi 30
- Zovuta: Pakati
- Ma calories: makilogalamu 211
- Zida: zotumphukira
Kulimbitsa thupi kwa mikono ndi mapewa tafotokozazi, akhoza mwangwiro kuphatikiza ndi kanema Lethal Miyendo. Mwina palibe atsikana omwe sangalole kukonza mawonekedwe a mwendo wanu. Pulogalamuyi imaphatikizapo zolimbitsa thupi zogwira mtima ndi plyometric, mphamvu ndi kukondera kwa Barnum. Kuphatikiza uku kumakupatsani mwayi wotsimikizika kuti musinthe gawo lapansi la thupi.
Pulogalamuyi ili mu liwiro lamphamvu, koma kulekerera mosavuta. Magawo achidule okhala ndi ma plyometrics ndi magawo aatali okhala ndi masewera olimbitsa thupi amphamvu komanso masewera olimbitsa thupi kuti azikhala bwino. Muzochita zolimbitsa thupi, mungafunike chowonjezera, koma sizokakamizidwa, m'modzi mwa atsikana akuwonetsa zolimbitsa thupi popanda iye. Amasonyezanso kusintha kosavuta kwa masewera olimbitsa thupi, kuphatikizapo popanda kulumpha.
4. Judi Brown – Kickboxing Interval Training
- Nthawi: Mphindi 35
- Zovuta: Pakati
- Ma calories: 433 kcal
- Kufufuza: palibe mndandanda
Izi kwambiri imeneyi maphunziro kwa theka la ola amalonjeza kuwotcha zopatsa mphamvu zopitilira 400! Pulogalamuyi imachokera ku masewera olimbitsa thupi kuchokera ku kickboxing, koma katunduyo amawonjezeka powonjezera katundu wa plyometric. Maphunziro onse amachitidwa mosayima, koma posinthana mwachangu komanso pang'onopang'ono sizovuta kwambiri.
Mutha kutsata zolimbitsa thupi zopepuka, koma osatha kupereka 100%, masewera olimbitsa thupi panjira yovuta. Ubwino wa makalasi ndi kusowa kwa mitolo yovuta komanso kuphatikiza komwe kumadziwika ndi masewera olimbitsa thupi a kickboxing. Mu pulogalamuyi kutsindika ndi pa liwiro ndi kuwonda, osati pa njira yochotsera nkhonya.
5. Cody Storey ndi Anja Garcia - Thupi Lonse
- Nthawi: Mphindi 35
- Zovuta: Zotsika
- Ma calories: 209 kcal
- Kufufuza: palibe mndandanda
Thupi Lonse - iyi ndi pulogalamu yosavuta yochokera kwa makochi akulu a DailyBurn, omwe ndi abwino kwa oyamba kumene ndi omwe akufunafuna mavidiyo azitha kutsika. Mukuyembekezera a ntchito zolimbitsa thupi ndi kulemera kwa thupi: squats, mapapu, pushups, matabwa. Zolimbitsa thupi zimachitika mwachangu, zomwe zimapangitsa kuti masewera olimbitsa thupi azikhala amphamvu.
Ophunzitsa amachititsa makalasi pamodzi ndikulankhulana mwachangu muvidiyo yonseyi. Amawonetsa zolimbitsa thupi mu Lite ndi mtundu wamba, kotero mutha kukulitsa maphunziro kuti agwirizane ndi mawonekedwe anu. Mphindi 8 zomaliza za kanema mudzapeza kutambasula kwabwino kwa minofu yonse.
6. Eitan Kramer - Animal Core
- Nthawi: Mphindi 42
- Zovuta: Pakati
- Ma calories: 572 kcal
- Kufufuza: palibe mndandanda
Izi interval cardio kulimbitsa thupi kumaphatikizapo masewera oyambirira thupi lonse. Pulogalamuyi nthawi zambiri imatchedwa Animal Core: zolimbitsa thupi zomwe zikuphatikizidwamo zimakukumbutsani za kayendedwe ka nyama. Mudzakwawa, kudumpha, kuyenda ndi miyendo inayi, kugwedezeka ngati njoka - kukhala wotopa kwa mphindi 40 zomwe simukuzifuna. Ndi zonse zosiyanasiyana zolimbitsa thupi anachita kuwonda!
Maphunzirowa anaphatikizapo kwambiri ambiri osiyanasiyana ntchito za plyometric, konzekerani kulimbitsa mphamvu zophulika za minofu. Ngakhale kuti pulogalamuyo imayang'ana minofu yapakati, mapewa anu, mikono, ntchafu ndi matako anu adzalandira cholemetsa chachikulu. Mtsikanayo amawulula zolimbitsa thupi zopepuka, ndipo mnzake ndi mphunzitsi - mtundu wovuta. Kanemayu angakumbukire ntchito ya Mphamvu Yamphamvu kuchokera ku 21 Day Fix Extreme ndi Autumn Calabrese.
7. Anja Garcia - Bikini Butt
- Nthawi: Mphindi 12
- Zovuta: Pakati
- Ma calories: 67 kcal
- Kufufuza: palibe mndandanda
Zochita zina za Anna Garcia - Bikini Butt. Iye ali ndithu Mwachidule, koma zogwira mtima, makamaka zikawonjezeredwa ku pulogalamu yayikulu. Kulimbitsa thupi kwakanthawi kowotcha mafuta kumatako kukuthandizani kuti muchepetse thupi ndikuchotsa ma voliyumu ochulukirapo. Anna akuwonetsa momwe angapangire pulogalamu imodzi.
Mu pulogalamu ina aerobic ndi zinchito zolimbitsa thupi ndi kulemera kwanu. Coach samapereka chilichonse chatsopano, masewera onse adzakhala bwino kwa inu. Mukuyembekezera ma plyometrics osavuta, masewera olimbitsa thupi pamatako. Pulogalamuyi idzawuluka, koma mumawonjezera mawu abwino.
Malo okhala ndi pulogalamu yoyenera? Tikukulangizani kuti muwone: Mapulogalamu apamwamba kwambiri ochita bwino kwambiri