Mavidiyo 9 ochokera pa kanema wa YouTube SummerGirl Fitness: Kugwiritsa ntchito Barrie ndi nthawi yayitali

Ngati mumakonda masewera olimbitsa thupi a barnie kapena mukungoyang'ana pulogalamu yosavuta yamakalasi anu olimba osiyanasiyana, tikukulimbikitsani kuti musamalire youtube channel SummerFit Girl. Wolemba wake, mphunzitsi waku America Mariel, adayambitsa tchanelo chanu posachedwa. Komabe, wakwanitsa kupanga masewera olimbitsa thupi osangalatsa omwe ndi oyenera kuwasamalira.


Mariel amakhala ku Texas ndipo ndi mphunzitsi waumwini komanso wophunzitsa masewera olimbitsa thupi. Kuyambira ali mwana ankachita masewera olimbitsa thupi, kotero kusankha ntchito kunakonzedweratu. Monga akunena Mariel, cholinga chake ndi kuthandiza anthu kuti azikhala odzidalira, azikonda nokha komanso thupi lanu, kumva chikondi cha masewera.

Timapereka zolimbitsa thupi 9 kuchokera ku SummerFit Girl zomwe zingakuthandizeni kukoka thupi ndikugwira ntchito pamavuto kunyumba. Mapulogalamuwa agawidwa m'magulu a 2: ntchito ya barnie ndi cholinga pa ntchafu ndi matako ndi maphunziro apakatikati ndi kutsindika pa minofu kamvekedwe thupi lonse.

Barnie's low impact Workout

Zochita izi makamaka cholinga madera ovuta a ntchafu ndi matakokoma zolimbitsa thupi za manja ndi pamimba zikuphatikizidwanso mu pulogalamuyi. Pazochita zolimbitsa thupi mudzafunika ma dumbbells ndi mpando ngati chothandizira. Kuchepa kwa makalasi ndi oyenera magawo onse olimbitsa thupi. Ophunzitsa olimba safuna

1. Utali Wonse Kalasi Yonse ya Thupi La Barre (Mphindi 45)

Mu theka loyamba la kanema mudzachita masewera olimbitsa thupi a barnie a ntchafu ndi matako ndi mpando. (ma squats ndi kukweza miyendo kumbali). Ndiye mudzachita masewera olimbitsa thupi ndi ma dumbbells, kwa mphindi 10 za manja, mapewa, chifuwa ndi kumbuyo. Mphindi 10 zomaliza zili pansi, mudzachita masewera olimbitsa thupi pamimba ndi miyendo.

Utali Wathunthu: Gulu Lonse la Thupi la BARRE

2. Utali Wathunthu Onse Thupi Barre Kalasi #2 (45 mphindi)

Gawoli liri ndi dongosolo lofanana: kumayambiriro kwa kanema Burnie masewera olimbitsa thupi, kenaka muzichita masewera olimbitsa thupi ndi ma dumbbells kuti mumveke manja ndikuchita masewera olimbitsa thupi pansi. Zochita zosankhidwa ndizofanana ndi kanema wam'mbuyomo, kupatula kuti mayendedwe othamanga mu pulogalamuyi ndi ocheperako. Zolimbitsa thupi izi (Kalasi Yokwanira ya Thupi la Barre ndi Kalasi Yonse ya Thupi la Barre #2) mukhoza kusinthana pakati pawo.

3. Kalasi Yautali Yathunthu ya Cardio Barre (Mphindi 45)

Ngakhale ndi dzina loti pulogalamu iyi singakhale yokhudzana ndi kulimbitsa thupi kwathunthu. Mariel wakukonzerani nthawi zingapo zazifupi za cardio, koma makamaka gawoli lidzakhala ndi masewera olimbitsa thupi a barnich okhala ndi mpando wa ntchafu ndi matako ndi masewera olimbitsa thupi kumtunda. Kapangidwe ka pulogalamu yofanana ndi kanema wam'mbuyomu.

4. Utali Wonse Wolimbitsa Thupi wa Barre: Booty, Abs, Arms (35 minutes)

Kulimbitsa thupi kwina kwa madera onse ovuta, omwe alinso ndi magawo atatu: Zochita za Barrie, masewera olimbitsa thupi ndi ma dumbbells ochita masewera olimbitsa thupi apamwamba pansi. Pulogalamuyi imatenga nthawi yocheperako poyerekeza ndi masewera atatu am'mbuyomu.

Kulimbitsa thupi thupi lonse kwa mphindi 20-30

Zonse zolimbitsa thupi zotsatilazi zimangofuna General kuwonda, kupititsa patsogolo kutentha kwa thupi la mafuta ndi minofu. Makanema ndi oyenera oyamba komanso apakatikati.

1. Thupi Lonse Lalimbitsidwa - Kulimbitsa Thupi Lonse (Mphindi 30)

Zochita izi ndi ma dumbbells zidzakuthandizani kumangitsa minofu ndikutulutsa thupi lonse. Mphindi 10 zoyambirira za Mariel amapereka ma squats ndi mapapo ophatikizidwa ndi masewera olimbitsa thupi a mikono ndi mapewa. Mphindi 10 zotsatira zili pansi, mudzachita masewera olimbitsa thupi a miyendo ndi matako. Mphindi 10 zomaliza zoperekedwa ku masewera olimbitsa thupi pamimba ndi kutambasula.

2. Kulimbitsa Thupi Lonse la Kettlebell (Mphindi 20)

Kulimbitsa thupi kosavuta, komwe kuli koyenera ngakhale kwa oyamba kumene. Mu theka loyamba la Mariel adakukonzerani masewera olimbitsa thupi ndi zolemera (squats, deadlifts, otsetsereka), mu theka lachiwiri la kuwala kwa cardio kuchita masewera olimbitsa thupi kuti awotche zopatsa mphamvu. Anamaliza maphunziro pa ntchito pansi kwa atolankhani.

3. Kulimbitsa thupi kwa Kickbutt Cardio Kickboxing (Mphindi 30)

Ndiko kulimbitsa thupi kocheperako kopanda kulumpha, mapapu ndi ma squats ndi abwino kwa oyamba kumene. Pulogalamuyi imachokera pa kickboxing, ndiyeno mumakweza kugunda kwanu, yambani kutaya mafuta ndikuwotcha ma calories ambiri. Kanemayu akhoza kuphatikizidwa ndi maphunziro a Bernini kapena kuphunzitsidwa ndi zolemetsa zamtundu wa minofu.

4. Kuwotcha Kwa Thupi Lonse & Kulimbitsa Mpira Mokwanira (Mphindi 25)

Koma ngati muli ndi fitball, ndiye kuti muyenera kuyesa pulogalamuyi kulimbitsa minofu kuchokera ku SummerFit Girl. Misonkhanoyi inkachitika mwakachetechete, mukuyembekezera zochitika zosavuta ndi mpira ndi dumbbells. Gawo lalikulu la maphunziro limachitika pansi, choncho ndilotetezeka kwa ziwalo zanu.

5. Kutentha Kwa Mafuta HIIT Cardio Workout (Mphindi 25)

Chabwino, ngati mukufuna interval cardio-load, ndiye sankhani kulimbitsa thupi kwa mphindi 25 kwa thupi lonse. Mu theka loyamba la kanema mupeza zolimbitsa thupi zolimbitsa thupi za cardio ndikugogomezera matako ndi ntchafu. Mu theka lachiwiri la masewera olimbitsa thupi ali pansi makamaka kulimbikitsa matako ndi atolankhani. Kwa kanemayu simufunika kufufuza.

Ngati mukufuna masewera olimbitsa thupi kuti achepetse kunenepa, kuwotcha mafuta ndi kamvekedwe ka thupi, yang'ananinso apa ndizomwe tasankha:

Zotsatira zolimbitsa thupi

Siyani Mumakonda