Daily Burn ndi tsamba la mapulogalamu apa intaneti ochokera kwa ophunzitsa osiyanasiyana kuti achepetse thupi, kuwotcha mafuta ndi minofu yamamvekedwe. Tasankha zolimbitsa thupi 7 zogwira mtima kuchokera ku Daily Burn ndipo lero ndife okondwa kukupatsirani kanema 8 kuti mupange chithunzi chokongola.
Amapereka masewero olimbitsa thupi omwe angathe kuchitidwa popanda wina ndi mzake ndipo akhoza kusinthana mkati mwa sabata. Zambiri pazovuta zamaphunzirowa komanso kuchuluka kwa zopatsa mphamvu zomwe zidawotchedwa kuchokera patsamba lovomerezeka la DailyBurn. Izi zitha kusiyanasiyana malinga ndi momwe zinthu ziliri. Zindikirani kuti zina mwazinthuzo zalembedwa kuti "ngati mukufuna". Izi zikutanthauza kuti pulogalamu angachite popanda izo.
Mu kanema aliyense (kupatula Kb mu 9) akuwonetsa zolimbitsa thupi zosavuta komanso zovuta. Maphunziro amaphunzitsidwa ndi makochi osiyanasiyana ndi mawonekedwe awo akupanga maphunziro olimbitsa thupi. Ngati simunayandikire masewera aliwonse omwe aperekedwa, musathamangire kutulutsa makanema onse a Daily Burn. Mwina pulogalamu ya mphunzitsi wina mungasangalale kwambiri ndi izi.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
- Zochita zabwino kwambiri 50 pamimba mosabisa
- Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
- Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
- Zonse zokhudzana ndi Push-UPS: zimawonekera + ma pushups
- Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu
- Zochita 20 zapamwamba zokulitsa kukhazikika (zithunzi)
- Zochita 30 zapamwamba za ntchafu yakunja
Zolimbitsa thupi 8 zosiyanasiyana kuchokera ku Daily Burn
1. Cody Storey – Tabata Transformation
- Nthawi: Mphindi 38
- Zovuta: Pamwamba
- Ma calories: 448 kcal
- Inventory: mpando (posankha)
Tabata Transformation ndi maphunziro amphamvu a aerobic ndi mphunzitsi wodziwika bwino Cody storey. Pulogalamuyi imamangidwa pa mfundo ya masewera olimbitsa thupi a TABATA kachiwiri mu seti 6 za masekondi 20 ndi masekondi 10 pakati pa seti. Mupeza zolimbitsa thupi 5: mapapu, kukankha-UPS, tembenuzani nyumba mu bulaketi, kupotoza kovutirapo, kaimidwe kamphamvu patebulo. Zimaganiziridwa pakati pa masewera olimbitsa thupi mphindi imodzi.
Team Daily Burn ikuwonetsa zosintha zitatu: zosavuta, zapakati komanso zovuta. Pakuti zosintha zosavuta ntchito ochepa adzafunika mpando, koma kwathunthu optional. Pulogalamuyi idachepetsa kukhudzidwa, mosiyana ndi magulu ambiri a TABATA.
2. JR Rogers - Strength Push
- Nthawi: Mphindi 35
- Zovuta: Pakati
- Ma calories: 202 kcal
- Zida: ma dumbbells kapena chowonjezera pachifuwa
Push Strength ndi njira yophunzitsira mphamvu yachikhalidwe yomwe imatsindika kwambiri minofu yam'mwamba. Mudzalimbitsa minofu ndikuwongolera zojambula za thupi ndi masewera olimbitsa thupi a mnogopoliarnosti. Pulogalamuyi imachitika mumayendedwe osinthika, kuwotcha zopatsa mphamvu zowonjezera.
Mutha kuphunzitsa ndi ma dumbbells (makamaka kukhala ndi 2 pair) kapena ndi chowonjezera mwakufuna kwanu. Chonde dziwani, ngati mukufuna kuchita ndi expander, muyenera kukonza pakhoma kapena pakhomo. Kulemera kwa dumbbells ndi kukana gulu ntchito kusankha malinga ndi mphamvu yanu.
3. Anja Garcia - Cardio Sports Drills
- Nthawi: Mphindi 38
- Zovuta: Pakati
- Ma calories: 491 kcal
- Zida: sitepe sitepe (ngati mukufuna)
Cardio Sports Drills ndi masewera olimbitsa thupi kwambiri omwe amakuthandizani kuwotcha ma calories 500 pagawo limodzi. Mupeza zozungulira 4 zolimba, zomwe zimaphatikizapo plyometric, aerobic ndi magwiridwe antchito. Misonkhanoyi inkachitikira pa tempo yapamwamba, koma pakati pa masewera olimbitsa thupi pali kupuma pang'ono komwe kungakuthandizeni kuti mupumule.
Pulogalamuyi ndi yodabwitsa kwambiri, choncho, ndi yoyenera kwa anthu ophunzitsidwa okha. Koma ngati muchita masewera olimbitsa thupi kuti musinthe mosavuta, masewerawa amatha kugwira ngakhale woyambitsa. Sitepe-platform kuti ikhale yosankha, ndi Zowonjezera pazochita zina.
4. Keaira LaShea - Kickin It with Keaira
- Nthawi: Mphindi 37
- Zovuta: Zotsika
- Ma calories: 371 kcal
- Kuwerengera: sikofunikira
Uku ndi kulimbitsa thupi kosavuta kwa cardio kudzakuthandizani kuwotcha zopatsa mphamvu ndikuchepetsa voliyumu popanda kugwedezeka kwambiri. Pulogalamuyi imamangidwa pazinthu za kickboxing yokhala ndi thupi logwira ntchito kumtunda ndi kumunsi. Ngati mumakonda kalembedwe ka masewera a karati, ndiye kuti Kickin It mudzaikonda.
Pulogalamuyi sigwiritsa ntchito nyimbo zovuta, zolimbitsa thupi zomwe zimapangidwira ophunzira ambiri. Komabe, kusuntha kwakuthwa, kofulumira kudzakuthandizani kuyesetsa kukonza thupi. Zochita zolimbitsa thupi makamaka pamapazi azovuta.
5. Judi Brown - Cardio Sculpt
- Nthawi: Mphindi 32
- Zovuta: Pakati
- Ma calories: 443 kcal
- Zida: zotumphukira
Cardio Sculpt - iyi ndi maphunziro a aerobic-mphamvu pakuchepetsa thupi komanso kamvekedwe ka minofu. Mudzachita masewera olimbitsa thupi ndi ma dumbbells amagulu osiyanasiyana a minofu. Judy Brown amapereka masewera olimbitsa thupi omwe amagwira ntchito pamwamba ndi pansi. Kuonjezera kugunda kwa mtima ndi kutayika kwa mafuta kudzakhalanso masewera a cardio pakati pa magawo amphamvu.
Zochita zolimbitsa thupi ndi ma dumbbells mu zovuta za Cardio Sculpt zikuphatikizapo: dumbbell deadlifts for back, mapapu, squats, dumbbell presses kwa mapewa, kukweza dumbbells, kuwongola manja pa triceps, kukweza manja mu lamba, kukanikiza ma dumbbells pamutu. Monga cardio amagwiritsa ntchito kudumpha kosavuta ndi kudumpha. Pulogalamuyi ndi yabwino kulimbikitsa minofu ndikuchotsa madera ovuta.
6. Anja Garcia - Burn Box
- Nthawi: Mphindi 41
- Zovuta: Pakati
- Ma calories: 386 kcal
- Zida: ma dumbbells (ngati mukufuna)
Cardio Workout Burn Box yomangidwa pazinthu za nkhonya. Konzekerani kugwira ntchito mwamphamvu ndi manja anu m'makalasi onse. Anna Garcia wakusankhirani mitundu yosiyanasiyana ya kumenya, nkhonya ndi kugwedezeka kwa manja kuti Jack kugunda kwa mtima, kutentha zopatsa mphamvu ndi kuchepetsa thupi.
Mosiyana ndi kickboxing mu pulogalamu ya m'munsi thupi ntchito pang'ono, koma cholinga chachikulu ndi mikono, mapewa ndi thupi. Mtundu uwu wa maphunziro aerobic makamaka oyenera amene kupewa mantha katundu ndi onenepa, akuchira kuvulala osiyanasiyana mwendo.
7. Keaira LaShea - Upperbody Rollercoaster
- Nthawi: Mphindi 46
- Zovuta: Pakati
- Ma calories: makilogalamu 287
- Zida: dumbbells, sitepe sitepe (ngati mukufuna), kapamwamba yopingasa (ngati mukufuna)
Upperbody Rollercoaster ndi kuphunzitsa mphamvu ndi ma dumbbells kumtunda kwa thupi. Ngati mukufuna kugwira ntchito pa mawonekedwe a manja anu, mapewa, chifuwa ndi kumbuyo, ndiye kuti pulogalamuyi kuchokera ku Kira Lasha mudzaikonda. Mudzapeza zokoka zachikhalidwe, zosindikizira, zonyamula ma dumbbells amagulu osiyanasiyana a minofu. Komanso mphunzitsi wakukonzerani zolimbitsa thupi zochepa zoyambira ntchito yowonjezera minofu yomwe mukufuna.
Mudzafunika ma dumbbells, ndikofunika kukhala ndi ma 2 awiriawiri amagulu osiyanasiyana a minofu. Gawo lokwera likufunika pazochita zolimbitsa thupi, koma m'modzi mwa atsikanawo akuwonetsa zosintha zolimbitsa thupi popanda kugwiritsa ntchito sitepeyo. Chopingasa chopingasa chimangofunika ngati mukufuna kupanga kukoka UPS. Mwa njira, posachedwapa tayambitsa mapulogalamu a mphunzitsi uyu: Burn to the Beat: Zolimbitsa thupi zazifupi 12 zowotcha mafuta kuchokera ku Kira Lasha.
8. Cody Storey - KB mu 9
- Nthawi: 16 mphindi
- Zovuta: Pakati
- Ma calories: 146 kcal
- Zida: kettlebell
Uku ndi kulimbitsa thupi kwakanthawi kolimbitsa thupi kochokera munkhani ya Cody pogwiritsa ntchito masikelo. Muchita masewera olimbitsa thupi mutayimirira ndikugona pamphawi. Mu mphindi 15 mudzakhala ndi nthawi yogwira ntchito pa minofu yonse ndikuwotcha mafuta. Pulogalamuyi imangophatikiza zolimbitsa thupi zokhala ndi zolemera, koma zimapita mwachangu chifukwa cha liwiro la kubwereza mayendedwe.
Zachidziwikire, mutha kuyika kettlebell ndi dumbbell, kulimbitsa thupi kumakhalabe kothandiza pakuwonda komanso kuwotcha mafuta. Komabe, katundu pophunzitsa ndi zolemera ndizosiyana ndi katundu pogwiritsa ntchito dumbbells, kotero ngati muli pamaso pa kulemera, ndiye kuchita bwino ndi izo.
Portal Daily Burn imapereka makanema osiyanasiyana, pomwe aliyense angapeze masewera olimbitsa thupi oyenera. Ngati mukufuna kuyesa mapulogalamu osiyanasiyana, ndiye kuti kuphatikiza uku kudzakuthandizani.
Onaninso gulu lathu la maphunziro apakanema:
- FitnessBlender: masewera olimbitsa thupi atatu
- Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting
- Zochita khumi zapamwamba zolemetsa osadumpha kuchokera kwa Ekaterina Kononova
- Kanema wapamwamba kwambiri wa 11 wazolimbitsa thupi m'mawa ndi Olga Saga