Company Yatsani ndi SPRI, amene specializiruetsya kupanga olimba Chalk ndi zosiyanasiyana mapulogalamu ophunzitsa masewera, anapezerapo mndandanda watsopano wa ogwira ntchito kunyumba. Pakuti mgwirizano anaitanidwa odziwika bwino olimba akatswiri, kale anatha kudzikhazikitsa monga akatswiri owona, Brett Hebel ndi Ashley Borden. Pamapeto pake, adalengedwa 2 mndandanda wa maphunziro apamwamba kwambiri HI-Kulimba ndi 900 calories Burn.
Malangizo a HIIT adasankhidwa chifukwa chimodzi chosavuta: pakadali pano mayendedwe olimba kwambiri padziko lapansi. N'chifukwa chiyani kuchulukitsitsa kwapakati kumatchuka kwambiri? Yankho ndi losavuta: ndi izo, mukhoza kupeza zotsatira pazipita mu nthawi yochepa. Maphunziro oterewa ndi abwino kwa anthu amakono omwe amakhala ndi moyo wokangalika. Mutha kuchita kunyumba ndikupeza zotsatira zabwino popanda masewera olimbitsa thupi!
Chifukwa chake, Ignite ndi SPRI idatulutsa makalasi awiri HI-Kulimba kuchokera kwa Brett Hebela ndi 900 calories Burn ndi Ashley Borden. Iwo amapereka kulimbitsa thupi kwa mphindi 25 HIITzomwe zidzakuthandizani kulimbitsa minofu, kutentha mafuta, kutulutsa thupi lonse. Mapulogalamu ndi oyenera mulingo wapakatikati ndi kupitilira apo. Komabe, muvidiyoyi ikuwonetsedwa kusintha kosavuta kwa masewera olimbitsa thupi ngati mutangoyamba kumene kuphunzitsa.
HI-Intensity kuchokera kwa Brett Hebela
Brett Hebel ndi mphunzitsi wa nyengo ya 11 ya Biggest Loser ndi Mlengi wa mapulogalamu odziwika a RevAbs. Brett ndi katswiri wa masewera osakanikirana a karati, makamaka, ali ndi luso lambiri pazochitikazo za capoeira, Thai Boxing ndi kickboxing. Analandiranso maphunziro a masewera monga mphunzitsi wa mapulogalamu ogwira ntchito, komanso katswiri wokhudzana ndi kudya ndi yoga.
Brett ali ndi 2 zolimbitsa thupi zolimbitsa thupi komanso 2 zolimbitsa thupi ndi ma dumbbells, ndi nthawi yayitali mphindi 25. Pulogalamuyi ndi yofanana ndi yapitayi Brett Hebela - 20 Minute Body. Magawo ena omwe akufunsidwa kapena aphatikiza ndi kanema wa Ashley Borden:
- HIIT Bodyweight: kuphunzitsidwa mozama, kugwiritsa ntchito masewera olimbitsa thupi a plyometric ndi mphamvu ndi kulemera kwake.
- HIIT Ndi Zolemera: Kuphunzitsa mphamvu ndi ma dumbbells ndikuwonjezera nthawi za cardio zosakanikirana zankhondo.
- 30/30 NDI: Kuphunzitsidwa kwanthawi yayitali popanda zida, zomangidwa pamfundo yolimbitsa thupi masekondi 30, kupuma kwa masekondi 30.
- Zovuta & zofunkha Kutentha: zovuta zolimbitsa thupi zolimbitsa thupi ndi zolemera za matako ndi pamimba zomwe zimachitidwa pamalo matabwa, milatho ndi kumbuyo.
11 kwambiri HIIT kuphunzitsa kuwonda Mike Donavanik
900 Calorie Kuwotchedwa ndi Ashley Borden
Zolimbitsa thupi zophulika zochokera kwa Ashley Borden zikuthandizani kuti mukhale bwino komanso kuti thupi likhale labwino pakanthawi kochepa. Ashley ndi mphunzitsi wodziwika bwino waku America wolimbitsa thupi, yemwe adakwanitsa kugwira ntchito ndi nyenyezi za ukulu wotere monga Ryan Gosling ndi Christina Aguilera, komanso othamanga angapo padziko lonse lapansi.
Ashley Borden ali ndi zolimbitsa thupi 4 zolimbitsa thupi: mavidiyo atatu akuyerekeza madera omwe mukufuna komanso vidiyo imodzi imagwira thupi lonse lonse. Zidzakhalanso kwa nthawi yaitali mphindi 25 ndikupereka pulogalamu yabwino kwambiri ya thupi lonse. Malo ndi 900 Calorie Burn akuphatikizapo:
- Thupi Lapamwamba HIIT: Kuphunzitsa kwakanthawi ndikugogomezera kumtunda wopanda ma dumbbells ndipo masewera olimbitsa thupi ndi matabwa, Superman, crunches ndi kudumpha.
- Lower Thupi HIIT: pulogalamu yomwe imayang'ana minofu ya m'munsi mwa thupi: mapapu am'mbali, squats, matabwa; masewera onse amachitidwa ndi dumbbells.
- mwakhama Mtengo HIIT: ndi kanemayu mudzagwira ntchito mu corset yovuta ya minofu, kuchita mapapu, matabwa, sit-UPS, squats ndi masewera olimbitsa thupi osavuta opanda zida.
- Mutu ndi Zala HIIT: Kuphunzitsa mphamvu kwa thupi lonse ndi ma dumbbells, omwe amachitika mofulumira.
Osati kunena kuti Brett Hebel ndi Ashley Borden anapereka njira zapadera zochotsera kulemera kwakukulu. Pulogalamu yawo ndi yoletsa komanso yosasangalatsa, komabe ali zothandiza kwambiri kuwonda ndi kamvekedwe ka minofu.
Onaninso: BeFit In 30 Extreme: pulogalamu yokwanira yolimbitsa thupi mphindi 20.