Tayani mapaundi 10 m'mwezi umodzi ndi mphunzitsi wotchuka, Exercise TV! Chris Freytag amapereka pulogalamu yathunthu ya mwezi umodzi, zomwe mutha kuwotcha mafuta, kusuntha mapiri ndikupeza mawonekedwe abwino pakanthawi kochepa.

Kugwirana ndi Chris Freytag, mudzachotsa mapaundi owonjezera ndikulimbitsa thupi mu mwezi umodzi wokha wa maphunziro.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
  • Zochita zabwino kwambiri 50 zamatako okhala ndi matani
  • Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
  • Momwe mungasankhire nsapato zothamanga: buku lathunthu
  • Mbali yammbali yamimba ndi m'chiuno + zosankha 10
  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
  • FitnessBlender: masewera olimbitsa thupi atatu
  • Cholimbitsa thupi - zida zothandiza kwambiri kwa atsikana

Kufotokozera kwa pulogalamu 10 Pound Slimdown

10 Pound Slimdown - ndizovuta zolimbitsa thupi zomwe mudzatha kuchotsa mapaundi 10 omaliza osafunikira. Chris Freytag amagwiritsa ntchito pulogalamu yake ndi njira yotsimikiziridwa yophunzitsira pakanthawi. Ndi njira yotsimikizika yochepetsera thupi ndikufulumizitsa metabolism. The zovuta 10 Pound Slimdown wofatsa ndithu pa katundu ndi oyenera ngakhale anthu ndi mlingo woyambira.

Zovutazo zimaphatikizapo masewera olimbitsa thupi 5, okhala ndi mphindi 20-25:

  • Kuphulika Kwa Thupi Lonse (thupi lathunthu)
  • Upper Thupi (pamwamba thupi)
  • Kore (mimba ndi KOR)
  • Lower Thupi (m'munsi thupi)
  • yoga

Muzolimbitsa thupi zonse (kupatula yoga) mudzatero njira zina zolimbitsa thupi za cardio ndi mphamvukuti sadzasiya vuto madera anu osati mwayi. Monga mukudziwira, thupi lomaliza la 3-5 kg ​​limapereka movutikira kwambiri, kotero kuti maphunziro apakatikati ndi njira yabwino yosinthira mapiri. Mumalimbitsa thupi lanu, kulimbitsa minofu ndi kuchepetsa voliyumu mwa kuwotcha mafuta.

Pamakalasi mudzafunika ma dumbbells 1.5-2 kg ndi Mat. 10 Pound Slimdown ndiyothandiza mwapadera ndipo, koposa zonse, imapezeka kumitundu yosiyanasiyana yogwira ntchito kuyambira mulingo wolowera ndi kupitilira apo. Ndipo otsatira odziwa zambiri zolimbitsa thupi kunyumba amatha kuchita masewera olimbitsa thupi osiyana kuti awonjezere katundu.

10 Pound Slimdown Kwambiri: gawo lachiwiri

Pambuyo kupambana kwa 10 Pound Slimdown Chris Freytag wasankha kumasula kupitiriza kwa pulogalamuyi, koma ndizovuta kwambiri. Zimaphatikizanso zolimbitsa thupi m'malo osiyanasiyana ovuta, kutalika kwa kanema kokha kumawonjezeka mu 2 nthawi! Makalasi amachitikira pa mfundo yolemetsa yozungulira, komwe mudzakhala mukusintha masewera olimbitsa thupi ndi ma dumbbells ndi masewera olimbitsa thupi kuti mukweze kugunda. Kuphatikiza kumeneku kudzakuthandizani kuwotcha mafuta komanso kumangitsa minofu ya thupi lonse.

10 Pound Slimdown Extreme yoyenera pamlingo wapakatikati koma ngati mutenga ma dumbbells olemera kwambiri komanso otsogola mudzapeza zovuta izi zosangalatsa kwambiri. Zochita zosiyanasiyana zolimbitsa thupi sizimangokuthandizani kuti mupereke nthawi ku gulu lililonse la minofu, komanso kuti kalasiyo ikhale yolimba komanso yothandiza. Kwa makalasi ndikofunikira kukhala ndi ma dumbbells awiri amitundu yosiyanasiyana. Kuwonjezera pa dumbbells mudzafunikanso mpando.

Muzovuta 10 Pound Slimdown Extreme zikuphatikizidwa 6 zolimbitsa thupi zoyambira mphindi 40, ndi Makanema a bonasi a 2 omwe ali mphindi 10 ndi kanema wakuchira 4 kuti mubwezeretse minofu mukatha kuchita masewera olimbitsa thupi:

  • Thupi Lonse (thupi lonse)
  • Upper Thupi (pamwamba thupi)
  • Lower Thupi (m'munsi thupi)
  • Core (kwa kutumphuka)
  • Cardio Kickboxing (Cardio based kickboxing)
  • yoga
  • Mphindi 10 Abs (kwa minofu ya m'mimba)
  • Mababu a mphindi 10 (butt)

Ubwino wa pulogalamuyi

  1. Chris Freytag amagwiritsa ntchito njira yodabwitsa: mudzasinthana pakati pa mphamvu ndi masewera olimbitsa thupi. Kulimbitsa thupi kwakanthawi kumakuthandizani kuwotcha ma calorie ochulukirapo, kufulumizitsa kagayidwe kazakudya ndikuyamba kuwotcha mafuta.
  2. Mudzagwira ntchito pazovuta zonse: manja, mimba, miyendo, matako. Kuphatikiza pa kulimbitsa minofu kuchokera pakuphunzitsidwa mphamvu ndi ma dumbbells, mumawotcha mafuta pogwiritsa ntchito masewera olimbitsa thupi.
  3. Yesani pulogalamuyi ngati mwavutika ndi kusayenda bwino muzotsatira. 10 Pound Slimdown mumasuntha chitunda ndikuchotsa mapaundi omaliza, amakani kwambiri.
  4. Pulogalamu yonseyi, yomwe inaphatikizapo maphunziro angapo osiyanasiyana a thupi lonse. Zapangidwa kwa mwezi umodzi, mudzakumana ndi kalendala yomwe ilipo.
  5. 10 Pound Slimdown oyenera omwe angoyamba kumene kuchita masewera olimbitsa thupi. Kwezani pulogalamu yomwe ikupezeka kwa oyamba kumene.
  6. 10 Pound Slimdown Kwambiri ndi njira yabwino kupitiliza maphunziro pambuyo pa gawo loyamba, komanso phukusi lodziyimira pawokha komanso lapamwamba kwambiri kwa wophunzira wodziwa zambiri.
  7. Simuyenera kukhala pulogalamu yapamwezi, mutha kuchita masewera olimbitsa thupi kamodzi pamavuto omwe amakuvutitsani kuposa ena.

Onaninso:

  • Zolimbitsa thupi kwa oyamba kumene kunyumba + dongosolo

  • Kulimbitsa thupi kwa TABATA: kalozera wathunthu + dongosolo lolimbitsa thupi

Siyani Mumakonda