Zamkatimu
Kukumbukira Masiku 80 ndi masewera olimbitsa thupi atsopano ochokera ku Autumn Calabrese ndi kampani ya Beachbody. Pulogalamuyi ikuthandizani kusintha thupi lanu m'masiku 80: kokerani ndi kuzungulira matako kuti mukulitse mawonekedwe a miyendo yanu, kulimbitsa abs yanu, kuchita mimba yopyapyala, kuwotcha mafuta, ndikuchotsa madera ovuta.
Zaka zambiri zokumana nazo za Autumn Calabres zatsimikizika kukutsogolerani ku thupi lamphamvu komanso lathanzi. Kulimbitsa thupi kwake kwa 21 Day Fix and Fix Extreme kumatsogolabe pamapulogalamu otchuka kwambiri a Beachbody.
Zowunikira pulogalamu ya 80 Day Obsession
Program 80 Day Obsession yomwe idapangidwira iwo omwe samangofuna kuti achepetseko ndikusintha thupi lanu ndikukhala ndi mawonekedwe abwino. Zovutazo zikuphatikizapo kuyang'ana pazovuta zazikulu: mimba, matako, miyendo. Izi zidzakuthandizani kuti mugwiritse ntchito minofu yonse ya thupi lanu ndikuwotcha mafuta amthupi. Autumn Calabrese yakhazikitsa njira yothandizira pang'onopang'ono yomanga bwalo lozungulira komanso m'mimba mosalala nthawi imodzi ndikuwotcha mafuta, kuchepetsa m'chiuno ndi miyendo.
Kudzakhala kwakukulu? Inde, 80 Day Workout Obsession sinapangire oyamba kumene. Choyamba, makalasi nthawi yayitali - pafupifupi mphindi 45 mpaka 60 mphindi. Chachiwiri, Autumn imapereka masewera olimbitsa thupi, kuphatikiza mphamvu, magwiridwe antchito, kuphatikiza ndi plyometric. Mulingo wa pulogalamu: Wapakatikati-Zapamwamba (wapakatikati). M'modzi mwa atsikanawa akuwonetsa kusinthidwa (zosavuta) mtundu wa zochitikazo, kuti mutha kusintha pulogalamuyo kutengera kuthekera kwawo.
Mukufuna kuwonetsetsa kuti mwakonzeka kuchita Tsiku Lokumbukira Masiku 80? Yesani pulogalamuyi A Little Obsessed from Autumn Calabrese, yomwe imaphatikizapo zolimbitsa 5 zosavuta ndipo ndi gawo lokonzekera Chikumbutso cha Masiku 80. Mutha kukhala pantchito Yoyang'anitsitsa Pang'ono kwa masabata a 3-4, pang'onopang'ono kukulitsa kulimba kwanu. Koma ngati mukungoyamba kuphunzitsa kunyumba, ndibwino kuti musankhe zovuta za 21 Day Fix kuchokera ku Autumn Calabrese. Iyi ndi imodzi mwamapulogalamu otchuka kwambiri kunyumba, omwe ndioyenera oyamba kumene.
Kuti zigwirizane ndi pulogalamu ya 80 Day Obsession?
- kwa iwo omwe akufuna kulandira matupi, olimba komanso opumula opanda zovuta
- omwe akufuna kuyang'ana agwire pamimba ndi matako
- kwa iwo omwe akufuna pulogalamu yayikulu yathupi lonse kunyumba
- iwo amene amafuna osati kuwotcha mafuta okha komanso kusintha kamvekedwe ka minofu, zimapangitsa kuti thupi likhale labwino komanso lolimba
- iwo omwe ali ndi chidziwitso cha maphunziro ndikufunafuna pulogalamu yatsopano yophatikizidwa
Zachidziwikire, pakuchepetsa thupi kumakhudzidwa kwambiri ndi zakudya. Komabe, makochi ambiri pakuchita zomwe njira yokhayo yosunga mawonekedwe ake ndi kulemera kwake ndi kuchita masewera olimbitsa thupi. Mukamachita masewera olimbitsa thupi, mumawotcha zopatsa mphamvu, zimayambitsa njira zamagetsi zomwe zimapangitsa thupi kugwiritsa ntchito mphamvu m'malo mozisunga m'matenda ngati mafuta ochepa. Kuphatikiza pa kuchepa thupi nthawi zonse kumachepetsa chiopsezo chokhala ndi matenda amtima ndi matenda ashuga.
Kuchita masewera olimbitsa thupi masiku 80 Kuwona: zida ndi chakudya
Ndi zida ziti zomwe zikufunika pakuwona Tsiku la 80?
Pulogalamu yophunzitsira ya Tsiku la 80, mufunika zida zina:
1. Zolemera: kuwala, wapakatikati, wolemera
Mufunika ma dumbbells a kulemera kopepuka, kulemera kwapakati komanso kulemera kwambiri. Ngati muli ndi zolemera zochepa (zopepuka komanso zolemetsa), ndiye kuti nawonso akhoza kukhala okwanira, koma ndikofunikira kukhala ndi dumbbells. Ngati tikufuna kuchita nawo pulogalamuyi, masiku onse a 80, mudzamva kupita patsogolo kosalekeza, ndipo mwina mungafunike ma dumbbells olemera kwambiri. Sankhani cholemera chamkati molingana ndi msinkhu wanu wamaphunziro. Muyenera kumverera katundu nthawi iliyonse yochita masewera olimbitsa thupi, koma sayenera kuvutika. Autumn amagwiritsa ntchito kulemera kwake kuchokera pa mapaundi 5 mpaka mapaundi 40 (2 mpaka 18 kg). Mutha kugula ziphuphu zopanda pake, kuti muzitha kusiyanitsa kulemera kwake.
2. Zitsulo Zolimbana
Mufunika gulu lolimbitsa thupi, ndikofunikira kukhala ndi magulu atatu omwe amasiyana molimba. Mudzachita masewera olimbitsa thupi, mutavala tepi mchiuno mwake, mapazi, akakolo, kapena pamanja. Langizo: mukamagwiritsa ntchito zotchinga kosavuta kusewera mu buluku, osati zazifupi. Izi zithandizira kupititsa patsogolo ndikupewa kutulutsa pa tepi.
3. Mphamvu Slides
Mufunikanso ma disks oyenda motsetsereka (oyendetsa magudumu) Kupeza kosavuta kumeneku ndi koyenera kulimbitsa minofu ya thupi lonse ndikuwonjezera kugunda kwa mtima. Mudzagwa pansi pogwiritsa ntchito thupi lanu ngati kukana. Dziwani kuti, minofu yanu ipsa. M'malo mwa ma disks oyenda, mutha kugwiritsa ntchito zidutswa za nsalu, masokosi, mbale zamapepala, matawulo ang'ono ndi zina zopangidwa.
4. Chakudya
Monga nthawi zonse kulangizidwa kukhala ndi kalipeti kapena Mat pansi, ngati muli pamalo olimba. Izi ndizotheka, kutengera chilengedwe chakunyumba ndi chitonthozo.
Momwe mungasankhire Mat yoga ndi kulimbitsa thupi
5. Wodzigudubuza Thovu
Kutikita (thovu) wodzigudubuza ndi chida chabwino chobwezeretsa kusinthasintha komanso kuyenda, komanso kupumula minofu mukatha masewera olimbitsa thupi. Limbikitsani kuti apeze ngati mukusamala za thanzi la thupi lanu. Mudzaigwiritsa ntchito papepala lamlungu lamasamba la Roll & Release, chifukwa chake chida cholimbitsa thupi sichotheka. Lamlungu mutha kukhala ndi tsiku lopuma kapena kutenga kanema wina wokhala ndi chikwangwani pamtundu wanu.
Sakatulani zida zolimbitsa thupi zolimbitsa thupi
Nanga bwanji chakudya?
Autumn Calabrese ndiye wopanga njira yapadera yamagetsi yomwe idakhala yotchuka kwambiri ndi okonda masewera olimbitsa thupi. Tidakambirana zambiri za izi poyambira phukusi la 21 Day Fix. Poyamba njirayi ingawoneke ngati yovuta komanso yosokoneza, koma monga momwe ambiri amakhudzidwira, imakhaladi zimapangitsa moyo kukhala wosavuta. Simufunikanso kuyeza mosamala, kujambula ndi kusungitsa zonenepetsa, mapuloteni, carbs ndi mafuta - ingoyesani zakudya zomwe muli nazo ndipo menyu yanu yakonzeka.
Chifukwa chake, werengani zomwe mumadya tsiku lililonse malinga ndi njira yomwe wogwiritsa ntchito akufuna Buku Lotsogola. Chikhalidwe chidzasiyana gawo loyamba ndi gawo lachiwiri ndi lachitatu. M'mwezi woyamba 80 Day Obsession, mufunika ma calories ochepa kuposa mwezi wachiwiri ndi wachitatu. Mabukuwa alipo powerengera kutengera kulemera kwanu mu mapaundi osati ma kilogalamu. Kuyamba, ingolozani muyeso wa mapaundi: chulukitsani kulemera kwanu mu 2,20462. Mwachitsanzo: 65 kg * 2,20462 = 143,3 lbs. Chifukwa chake gawo loyamba lazomwe mungachite 1426 kcal (143,3 * 11 + 600-750) pagawo lachiwiri ndi lachitatu: 1626 kcal (143,3 * 11 + 600-550).
Ngati kuwerengera kwanu kwatulukira kuti kudya kwama calories tsiku ndi tsiku ndi kochepera 1200 kcal, mumakhalabe ndi ma calories 1200. Chofunika kwambiri kuti inu safunika kuwerengera zopatsa mphamvu mu zakudyamudzatsogoleredwa ndi kuchuluka kwa zotengera. Pamaziko a zopatsa mphamvu zake mumasankha njira yakadyedwe A, B, C, D, E kapena F. Dongosolo limatenga kuchuluka kwa ma 1,200 mpaka 1,500 calories, dongosolo F ndichizolowezi kuyambira 2500 mpaka 2800 kcal (kupuma pakati) . Ndipo gulu la Beachbody lapanganso mapulani azakudya zamasamba.
Chonde dziwani kuti Autumn Calabrese imapereka vuto lolimba kwambiri la kalori. Ganizirani ngati muli okonzeka kutsatira zoletsedwazo kuti mupeze zotsatira mwachangu? Mutha kuonda popanda izi, koma ngati muli ndi zifukwa zokwanira - mutha kuyesa.
Mutha kuwerengera ndalama zomwe mumalandira malinga ndi njira zakale kapena kudalira chowerengera kuchokera ku Beachbody. Mutha kuwerengera zopatsa mphamvu nokha kapena kugwiritsa ntchito zotengera. Chofunika kwambiri, kuwongolera mphamvu. Kumbukirani, kuchepa thupi sikokwanira basi kusewera masewera. Muyenera kutsatira zoperewera za kalori kuti thupi liyambe kudya mafuta. Werengani zambiri za izi apa: Mafunso ndi mayankho pakuwerengera zopatsa mphamvu.
Kukumbukira Tsiku 80: maphunziro opangira
Kuwona Pulogalamu ya Tsiku la 80 kumaphatikizapo zochitika zingapo kwa mphindi 30-60, zomwe muzichita masiku asanu ndi limodzi sabata limodzi kwa milungu 6. Lamlungu - tsiku lopuma kapena phunziro lalifupi pa kupumula ndi kutambasula. Zovutazo zimaphatikizapo magawo atatu, masabata 13 gawo lililonse.
Gawo lirilonse limaphatikizapo Zochita 6 zosiyana (ngakhale makanema ena asintha kuchuluka kwa ma seti ndi kubwereza sabata ndi sabata, koma kusankha kwa masewera olimbitsa thupi mkati mwa mwezi ndi chimodzimodzi). Gawo lirilonse la phunziroli ndi lovuta kwambiri, mudzasintha mawonekedwe anu, komanso kukulitsa kupirira ndi nyonga. Sabata yatha - Peak Sabata imaphatikizaponso kuphatikiza kochita zolimbitsa thupi m'magawo onse atatu.
Gawo lirilonse mukuyembekezera masewera olimbitsa thupi otsatirawa:
1. Chiwerengero cha Thupi Lonse (Mphindi 60). Chitani masewera olimbitsa thupi kumtunda ndi kumunsi kwa thupi. Kuphatikizanso kuphatikiza kovuta kwa masewera olimbitsa thupi kuti atsegule magulu onse am'mimba, ndikuwotcha mafuta.
2. Ziwombankhanga (Mphindi 60). Kuchita masewera olimbitsa thupi kumaphatikizapo mtolo wotalikirana paminyewa ya matako kuti apange matako ozungulira.
3. Kore Cardio (Mphindi 30-45). Munthawi yolimbitsa thupi iyi mukuyembekezera kusintha kwa nthawi yayitali yamphamvu yamafuta.
4. AAA: Zida, ABS, A # $ (Mphindi 50-60). Maphunziro amaphatikizapo kugwira ntchito yodziwika bwino pamavuto onse (kumtunda, mimba, pansi) pogwiritsa ntchito ma dumbbells, band ndi gliding.
5. Miyendo (Mphindi 45). Phunziroli, mungoyang'ana pakupanga kulimba ndi kupumula kwa minofu ya mwendo ndikuchotsanso gawo lotsika la thupi.
6. Kutuluka kwa Cardio (Mphindi 30-45). Kuphunzira kwamphamvu kwakanthawi kotereku kopititsa patsogolo kupirira, kuwotcha mafuta ndi minofu yolimbitsa popanda kugwiritsa ntchito zida zowonjezera.
Komanso pulogalamuyi ikuphatikizapo 2 bonasi kulimbitsa thupi yopuma ndi kutambasula, zomwe zingachitike Lamlungu kapena tsiku lina lililonse papulogalamu:
- Kutulutsa & Kumasula (Mphindi 20)
- Tambasulani & Kumasula (Mphindi 15)
Autumn Calabrese ikukulimbikitsani kuti mugwiritse ntchito chikwangwani cha Tracker Sheet kuti mubweretse zolemera zolimbitsa thupi ndi nthiti yolimbikira pazochita zilizonse.
Ndemanga pakuchita masewera olimbitsa thupi Tsiku la 80 kuchokera kwa omwe adalembetsa
Kodi mwakonzeka kugwira ntchito mwakhama kuti mupange miyendo yopyapyala, m'mimba mosasunthika, ndi matako otanuka ndikuthira? Yesani pulogalamu ya 80 Day Obsession ndikupeza kusintha kosangalatsa Pulogalamu yolimbitsa thupi ya miyezi itatu. Ngati mwakonzeka kupita "masiku 3 otanganidwa", khalani otsimikiza, zotsatira zake zidzakusangalatsani.
Onaninso: TABATA-kulimbitsa thupi - masewera olimbitsa thupi 10 okonzedwa kuti achepetse kunenepa.