Simudziwa komwe mungayambire kulimbitsa thupi kunyumba? Tikukupatsani malangizo abwino kwambiri a Runet kwa makochi apadziko lonse omwe amapanga mapulogalamu othandiza kunyumba. Pambuyo powunikira mwachidule, maulalo azomwe zimafotokozedwera mwatsatanetsatane.
Zida zolimbitsa thupi zolimbitsa thupi: kuwunika kwathunthu
Ophunzitsa kukhala olimba kunyumba: kusankha bwino kwambiri
Jillian Michaels
Jillian Michaels lero ndi m'modzi mwa aphunzitsi odziwika bwino panyumba padziko lapansi. Ndi mapulogalamu ake, ambiri ayamba kuphunzitsa kunyumba. Masiku ano, Jillian adatulutsa DVD pafupifupi 25 ndipo mapulogalamu ake amasinthidwa pafupipafupi. Mwa mitundu iyi mutha kupeza zolimbitsa thupi zathunthu ndi zolimbitsa thupi m'malo ena ovuta, ndipo ena amatanthauziridwanso mchilankhulo cha Russia, mwachitsanzo, makanema otchuka ngati "Wochepa thupi masiku 30" ndi "Mimba yathyathyathya m'masabata 6".
- Mndandanda wathunthu wamapulogalamu a Jillian Michaels pagome labwino
- Ndi pulogalamu iti yoyambira Jillian Michaels: zosankha 7
- Mwachidule cha kulimbitsa thupi Jillian Michaels
- Ndondomeko ya kulimbitsa thupi Jillian Michaels chaka
Pezani nkhaniyi pa intaneti Shaun T.
Kugwira ntchito ndi Shaun T nthawi zambiri kumayambira miyezi 6-10 yophunzitsidwa ndi Jillian Michaels, monga pulogalamu yake Ganizirani T25 ndi Kuchotsa zidzafuna kuti mukhale ndi chidziwitso chokwanira komanso kupirira. Koma ali ndi pulogalamu yosavuta yovina yomwe idzagwirizane ndi oyamba kumene. Kwenikweni, wophunzitsayo amapanga pulogalamu yonse, yopangidwa kwa miyezi 1-3. Shaun T adayanjana ndi Alirazamalik Corporation, Pamodzi yomwe imapanga ndikupanga maofesi ake ogwira ntchito. Pulogalamu yake Insanity idayamba kugwira ntchito zolimbitsa thupi kunyumba.
- Mwachidule kulimbitsa thupi kwa Shaun T.
- Ganizirani T25: muchepetse mphindi 25 patsiku
- Misala: kulimbitsa thupi kwambiri
Janet Jenkins
Janet Jenkins (Wophunzitsa ku Hollywood) atha kupikisana ndi Jillian Michaels potchuka pakati pa omvera olankhula Chirasha. Kanema wake "AB wangwiro"ayenera kuti adayesa aliyense amene amaphunzitsa kunyumba. Chachiwiri chinali pulogalamu ya “Ufa mu ola limodzi”komwe mphunzitsi amapereka mafuta owoneka bwino kwambiri. Njira yabwino yophunzitsira yapangitsa Janet kukhala wokondedwa padziko lonse lapansi. Mapulogalamu ena akale Janet Jenkins adamasuliranso m'Chirasha.
- Chidule cha maphunziro a Janet Jenkins
- Kutuluka bwino ndi kukonza ntchafu ndi matako kuchokera kwa Janet Jenkins
- Imwalira kwa ola limodzi: mphamvu ya cardio +
Anayankha
Koma ngati mukufuna zovuta zolimbitsa thupi za c, onani mtunda woyenda ndi Leslie Sansone. Mapulogalamu ake amatengera kuyenda koyenda mwachangu, ndipo mtunda woyenda umayesedwa mu kilomita (1 mile pafupifupi 1.6 km). Chifukwa chake, Leslie Sansone ali ndi pulogalamu yochokera pa 1 mile mpaka 5 miles. Kulimbitsa thupi kumeneku ndi koyenera kwa oyamba kumene komanso achikulire komanso anthu onenepa kwambiri, komanso anthu omwe akuchira kuvulala. Ingoyambani kuyenda osachoka pakhomo! Kuphatikiza pa DVD yochokera kwa Leslie Sansone ndikukhala ndi njira yapa youtube, yomwe imaperekanso zolimbitsa thupi zingapo.
- Ndemanga ya Leslie workouts Sansone
- Ntchito 5-mile 1 ndi Leslie Sansone
Bob Harper
Bob Harper watchuka padziko lonse lapansi ngati mphunzitsi muwonetsero waku America mpikisano waukulu kwambiri wotayika, komwe limodzi ndi Jillian Michaels, adathandizira anthu kuti achepetse kunenepa. Bob amaphunzitsa mwamphamvu, zomwe zimadalira mphamvu zamagetsi ndi masewera olimbitsa thupi okhala ndi zolemera zochepa. Kusintha Kwathupi Kwathunthu anakhala pulogalamu yotchuka kwambiri Bob Harper. Kanema wa ola limodzi uyu wamaphunziro apakatikati komanso otsogola ndikusintha ndi masewera olimbitsa thupi a Shaun T kapena Jillian Michaels. Koma ngati mukufuna kukakamizidwa kwambiri, zikuwoneka zovuta Moto Wakuda.
- Chidule cha maphunziro a Bob Harper: gawo 1
- Chidule cha maphunziro a Bob Harper: gawo 2
- Kusintha Kwathupi Kwathunthu: kuwunikanso pulogalamuyi
- Black Fire: pulogalamu yayikulu yochokera kwa Bob Harper
Calabrese Yophukira
Autumn Calabrese ndi mphunzitsi wina wotchuka waku America, yemwe wakhala ali ndi kampani ya Beachbody. Kukwera kozizira Olimp Autumn kunathandizira kupanga zovuta 21 Tsiku Khazikitsani, yomwe yakhala yogulitsa kwambiri. Pulogalamu yosiyana kwambiri, yotsika mtengo komanso yothandiza kwambiri imakhala yopanda zopinga. Kuphatikiza apo, Autumn idapanga dongosolo lapadera la "zotengera" zamagetsi zomwe zidakhala njira yabwino m'malo mwa zakudya zapamwamba. Komanso zindikirani pulogalamu yatsopano ya Autumn Calabrese - Kukumbukira Masiku 80omwe adapangidwa kuti azigwira ntchito pamavuto amiyendo ndi pamimba.
- Khazikitsani Tsiku la 21 kuchokera ku Autumn Calabrese
- Kukumbukira Masiku 80 kuchokera ku Autumn Calabrese
- Makina opangira magetsi ochokera kuzida za Autumn Calabrese
- Ntchito zonse Autumn Calabrese
Kate Frederick
Mwina simukupeza mphunzitsi yemwe amapereka mapulogalamu osiyanasiyana kuposa Kate Frederick. Laibulale yake yophunzitsira makanema imaphatikizira pulogalamu yayikulu komanso yosakwatiwa ya mtima ndi mphamvu zamavuto amunthu komanso thupi lonse. Ngakhale kungochita kanema ndi Kate Friedrich mudzaphunzitsidwa zaka zikubwerazi. Pomwe Kate amapanga mapulogalamu osiyanasiyana pogwiritsa ntchito zida zowonjezera. Ali ndi gulu lophunzitsira ndi fitball komanso zotanuka, komanso nsanja, ndikuwuluka. Ngati musankha komwe mungayambire Kate Friedrich, yesetsani kukhalabe ovuta Ice mndandanda, zomwe zimaphatikizapo kulimbitsa thupi komanso kuchita masewera olimbitsa thupi.
- ICE Series: magulu angapo a masewera olimbitsa thupi
- Olimba ndi Thukuta ndi Fit Tower: magulu awiri ochokera kwa Kate Frederick
- Low Impact Series: mndandanda wotsika wa Kate Frederick
- Ntchito zonse Kate Friedrich
Denise Austin
Kutsitsa Denise Austin kumabwera koyambirira kwa zero, koma tsopano pulogalamu yake itha kuphatikizidwa ndi dongosolo lanu lolimbitsa thupi. Gawo la makanema ake omasuliridwa m'Chirasha, chomwe ndi chinthu chosangalatsa kwambiri kwa ophunzira ambiri. Makamaka a Denise Austin amalimbitsa thupi limodzi ndi katundu wosakanikirana: zolimbitsa thupi ndi zolimbitsa thupi mopepuka. Zonsezi zimapangidwa kuti zichepetse thupi ndikuchotsa madera azimayi. Mutha kuyamba kuchita nawo pulogalamuyi "Kuchepetsa thupi mwachangu", zomwe zimaphatikizapo mphindi ziwiri za 20 pa cardio ndi mphamvu.
- Sakatulani kulimbitsa thupi Denise Austin: gawo 1
- Sakatulani kulimbitsa thupi Denise Austin: gawo 2
Tony Horton
Maphunziro a mphamvu yakunyumba aku King akuti ndi Tony Horton. Zovuta zake P90X ndichikale chowona chomanga thupi lolimba mnyumba. Amachita masewera olimbitsa thupi kuti awotche mafuta - Hard Corps 22 Minute, kulimbitsa thupi kwa oyamba kumene P90, katundu wosakaniza wa thupi lonse - P90X3. Mapulogalamu onse a Tony Horton, ophatikizidwa ndikupangidwira maphunziro a miyezi 1-3.
- P90: pulogalamu ya Tony Horton ya oyamba kumene
- P90X: pulogalamu yamagetsi kunyumba
- P90X3: zolimbitsa thupi zovuta mphindi 30 kuchokera kwa Tony Horton
- Ntchito zonse zolimbitsa thupi Tony Horton
Billy Malo
Wothamanga waku America a Billy Blanks adapanga njira yake yochepetsera mafuta ndi mafuta Tai-Bo. Tae-Bo idakhazikitsidwa potengera zaluso zankhondo ndi zina zama aerobics achikale. Mosiyana ndi chikhalidwe cha Cardio Tae-Bo amakhala ndi nkhawa pamagulu ndi mafupa. Chifukwa chake magwiridwe antchito a Billy theka lakutulikali atuluka mu mpikisanowu, nzosadabwitsa kuti dongosolo la Tae-Bo lidatchuka osati kunyumba kokha komanso pakuphunzitsidwa kwamagulu. Mapulogalamu ambiri ndi ofanana, chifukwa chake mutha kuyesa makanema osiyanasiyana.
- Kuphunzitsidwa kwamavidiyo 12 ndi Tae Bo Billy theka latsopanolo
- Zonse zolimbitsa thupi Billy theka la zomwe zilibe
Tracy Anderson
Njira Tracy Anderson ndi mtundu wina wamaphunziro womwe umasiyana ndi momwe timachita zolimbitsa thupi. Tracy amapereka chidwi chazigawo zazing'ono kwambiri za thupi, kotero kulimbitsa thupi kwake ndikofunika kwambiri. Koma amagwira ntchito ndikupereka zotsatira zabwino! Ngati simungathe kumitsa madera anu ovuta, ndizovuta kwambiri Metamorphosis (zomwe zimaphatikizapo kugwira ntchito mthupi kutengera mtundu wa mawonekedwe) inu motsimikizika. Komabe, Tracy sadzayenera kuyamba ndi kulimbikitsa, njira yake yophunzitsira siyabwino kwa aliyense.
- Metamorphosis kuchokera kwa Tracy Anderson: Hipcentric
- Dongosolo lolimbitsa thupi Tracy Anderson kwa oyamba kumene
- Ntchito yonse Tracy Anderson
Eva Chodakowska
Eva Chodakowska ndi mphunzitsi wodziwika ku Poland, yemwe adadziwika kupitilira malire a Poland. Mapulogalamu ake akanema ochepetsa thupi amasangalala kwambiri ndi owerenga athu chifukwa chothandiza kwambiri komanso zotsatira zake mwachangu. Maphunziro ambiri ndi Eva Khodakovskaya potengera kuphatikiza zolimbitsa thupi komanso zolimbitsa thupi ndikulemera kwa thupi lake. Koma ali ndi pulogalamu yotsika pang'ono potengera machitidwe a Pilates. Kanema wotchuka kwambiri ndi Scalpel, bikini, Mphamvu ndi Chinsinsi cha Pilates.
- Maphunziro onse Eva Khodakovskaya mafotokozedwe a tebulo + silabasi
Chalene Johnson
Chalene Johnson ndi membala wina wa timu ya Beachbody. Kuchokera ku laibulale yake ya kanema ayenera kumvetsera zovuta Turbo Kupanikizana kwa oyamba kumene, ndipo Moto wa Turbo kwa oyamba kumene. Khalani ndi shaleen komanso pulogalamu yolemera kwambiri, ChaLEAN Extreme. Koma chimodzi mwazinthu zabwino kwambiri zolimbitsa thupi sizinasokoneze pulogalamuyi PiYo, yomwe imaphatikiza magawo a yoga ndi ma Pilates kutulutsa thupi lonse ndikuwongolera kuyenda.
- Zowunikira mapulogalamu onse a chalene Johnson
- ChaLEAN Extreme: pulogalamu yamagetsi yochokera kwa chalene Johnson
- PiYo: magulu olimbitsa thupi otengera yoga ndi Pilates ochokera kwa chalene Johnson
Leandro Carvalho
Leandro Carvalho wakhala mphunzitsi wotchuka kwambiri potulutsa pulogalamuyi Mbuyo waku Brazil. Izi zojambulazo zamatako ozungulira zidakhala zenizeni. Leandro amadziwa kupopera "boom-boom" yanu ndikukweza chithunzi chachikazi. Pulogalamuyi imaphatikizapo zolimbitsa thupi zolimbitsa minofu yolimba, kukoka m'chiuno mwanu ndikuchepetsa mafuta amthupi mthupi lonse. Patapita kanthawi adatulutsa zomwe adalemba Leandro Carvalho: Mndandanda wa Brazil Butt Master ndi Carnivale Chifuwa cha Brazil. Ndipo mu 2017, Leandro adayambitsa zovuta zoyambira kwa oyamba kumene InuV2, yomwe nthawi yomweyo idakhala patsogolo pakati pa mapulogalamu a oyamba kumene.
- Brazil Butt Lift ndi Leandro Carvalho
- Carnivale Brazil Butt Lift kuchokera ku Leandro Carvalho
- YOUv2 kwa oyamba kumene kuchokera ku Leandro Carvalho
zolimbitsa thupi blender
FitnessBlender ndiye njira yodziwika bwino yolimbitsa thupi pa youtube, pomwe mungapeze zolimbitsa thupi zoposa 800 za thupi lonse. Ophunzitsa Kelly ndi Daniel amapereka makanema osiyanasiyana: a thupi lonse komanso madera ena ovuta, ma dumbbells, ndi kuonda, kuwongolera mphamvu ndi mphamvu, kwa oyamba kumene komanso kupita patsogolo, mphindi 10-20 zazifupi kwa mphindi 60-90. Kuphatikiza apo, patsamba lawebusayiti ya fitnessblender.com pamakhala kufufuza kosavuta kwa maphunziro ofunikira. Ndipo yambani kutsatira makanema a FitnessBlender ndi mapulogalamu ophatikizidwa Zovuta Zamasiku 5.
- Vuto la Tsiku la 5 kuchokera ku FitnessBlender: atatu mwa zovuta zomalizidwa
- Masewera olimbitsa thupi a 14 ochokera ku FitnessBlender kwa oyamba kumene osadumpha
- 9 mphamvu yophunzitsira Thupi Lonse lokhala ndi ma dumbbells thupi lathunthu kuchokera ku FitnessBlender
- Masamba onse ochokera ku FitnessBlender
SAKHALA
HASfit ndi njira ina yabwino kwambiri yolumikizira ku youtube, yomwe imapangidwanso ndi makochi angapo. Izi kusiyanasiyana kwamphamvu zophunzitsira kunyumba monga pa njira HASfit simudzapeza kwina kulikonse! Joshua ndi Claudia amalimbitsa thupi lathunthu komanso magulu amtundu uliwonse (biceps, triceps, kumbuyo, miyendo, chifuwa, ndi zina zambiri), ndipo kanemayo ndioyeneranso kwa amuna ndi akazi. HASfit ilinso ndi mapulogalamu a okalamba, otambasula, komanso nthawi yolimbitsa thupi ya cardio. Chofunikira kwambiri, tsamba losavuta kugwiritsa ntchito lomwe lili ndi makalasi okonzekera kale masiku 30 ndi 90, ndi pulogalamu yaulere yaulere.
- Kuchita masewera olimbitsa thupi otsika pang'ono a 8 kuchokera kwa oyamba kumene a HASfit
- Kulimbitsa Thupi: kwa okalamba komanso kuvulala
- Kulimbitsa mphamvu kuchokera pa kalendala ya HASfit + masiku 30
- Zokwanira zonse kuchokera ku HASfit
Ophunzitsa ena
Mapulogalamu a ballet (barryh)
Kupatula zingapo zolimbitsa thupi kunyumba ndi pulogalamu ya ballet (kapena Bernie). Zimakhazikitsidwa ndi masewera olimbitsa thupi ochokera kuvina yakale, yomwe imachitika pafupi ndi makina. Maphunziro a Ballet sagwira ntchito pamagulu, osagwedeza minofu, kuthandizira kugwira ntchito m'malo ovuta, kukonza kukhazikika ndi kutalikitsa minofu.
Pakati pa mapulogalamu odziwika a ballet angakuuzeni: Swasno Bowen, Matenda a Leah, Mary Helen Bowers (Ballet Beatifull), Chingwe cha Tracey. Amapanga spetsializiruyutsya pamaphunziro a barnych ndipo amapereka makalasi osiyanasiyana kuti athetse kunenepa kwambiri. Onetsetsani kuti muwone zolemba zotsatirazi:
- Thupi la Ballet ndi Matenda a Leah (pulogalamu yomwe mungayambitsire maphunziro a ballet)
- Kuchokera ku Classic BarreAmped by Suzanne Bowen (pulogalamu ya oyamba kumene)
- Booty Barre wochokera ku Tracey mallet (wapakatikati komanso wapamwamba)
- Chidule cha kulimbitsa thupi konse Mary Helen Bowers (+ ndemanga zambiri kuchokera kwa omwe adalembetsa)
- Ndondomeko yoyeserera yamaphunziro a ballet (ikuthandizani kudziwa komwe ophunzira amapita)
- Ntchito zonse ndi Suzanne Bowen
Pulogalamu yotchuka
Ngati mukufuna pulogalamu yathunthu, yomwe imakhudza makalasi pa kalendala kwa mwezi umodzi kapena kupitilira apo, ndiye tili ndi gawo lonse la pulogalamu Yophatikizidwa. Amapereka kulimbitsa thupi thupi lonse, pomwe pali zokonzekera, kotero simuyenera kukonzekera maphunziro a sabata. Mapulogalamu ambiri ovuta ku Shaun T, Autumn Calabrese, Tony Horton, koma adakambirana kale pamwambapa. Tikukupatsani mwayi wosankha malo ena otchuka kwambiri mwa omwe amatilembetsa:
- Woyambitsa Weniweni (magulu olimbitsa thupi omwe akuyamba kumene)
- JNL Fusion (kulimbitsa thupi kwa thupi lonse kwa mphindi 30)
- Core De Force (masewera olimbitsa thupi otengera masewera omenyera nkhondo)
- Shift Shop (maphunziro a mtima ndi mphamvu)
- Tapout XT (kulimbitsa thupi ndi kutulutsa)
- Sabata 3 Yoga Retreat (yoga ya oyamba masabata atatu)
Mapulogalamu ambiri ophatikizidwa ndi gulu la Beachbody, chonde onani:
- Ntchito yonse, Beachbody mu tebulo lofupikitsa
- Wokonza Ntchito: tsamba lanu lopangira kalendala yanu
Ophunzitsa otchuka pa Youtube
Ili patsamba lathu pamutu wathu ophunzitsira a youtube omwe amapereka maphunziro aulere pazokonda kwambiri makanema. Zochita zosiyanasiyana zoterezi monga pa youtube simudzapeza kwina kulikonse. Tikukupatsani mwayi wosankha makanema odziwika, omwe mungayambe kuchepa ndikusintha mawonekedwe anyumba. Kuti mumve zambiri, onani gawoli: Ophunzitsa a Youtube.
- Tone It Up (nkhaniyi ikufotokoza mwachidule za maphunziro + kuchokera kwa omwe adalembetsa)
- Mabulogu (zovuta zolimbitsa thupi zochokera pa Pilates)
- GymRa (kuphunzitsa madera ovuta)
- Wophunzitsa Thupi (kulimbitsa thupi kwakanthawi kochepa kwa HIIT)
- Popsugar (zolimbitsa thupi zosiyanasiyana kuchokera kwa ophunzitsa zolimbitsa thupi)
- Njira 10 zapamwamba pa youtube zolimbitsa thupi mu Russian (kumaliza kumaliza)
Komanso mverani magawo ndi zolemba zotsatirazi patsamba lathu:
- Ophunzitsa mu Chirasha
- Kulimbitsa thupi Les Mills
- Kulimbitsa thupi Cindy Whitmarsh
- Zochita Pansi Pamapu
- Mapulogalamu ena makochi ena
- Gawo la oyamba kumene
- Maphunziro onse okhudzana
- Mafunso ndi mayankho pamaphunziro