Kuyang'anitsitsa pang'ono: magulu atsopano a zolimbitsa thupi kuchokera ku Autumn Calabrese mthupi lonse

Mu Januware 2018, imodzi mwamapulogalamu omwe akuyembekezeredwa kwambiri kuchokera ku Beachbody: 80 Day Obsession. Complex ndi Autumn Calabrese idzaphatikizanso masewera olimbitsa thupi omwe angakuthandizeni kuti musachepetse thupi komanso kuti mukhale ndi thupi labwino. Koma mu ndemanga ya lero tikambirana za pulogalamu ina yatsopano A Little Obsessed.

Ndiye, lingaliro lopanga A Little Obsessed ndi chiyani? Miyezi ingapo yapitayo, Beachbody adalengeza zovuta za 80 Day Obsession, zomwe zidasangalatsa nthawi yomweyo mafani onse olimbitsa thupi kunyumba. Opanga maphunzirowa akulonjeza njira yabwino kwambiri yosinthira thupi, makamaka madera ovuta monga m'mimba, matako ndi miyendo.

Pofuna kukonzekera pulogalamu yatsopanoyi ndikupereka lingaliro la momwe ma workout awa angawonekere, gulu Autumn Calabrese apanga lalifupi 5-day A Little Obsessed. Kudzakhala kwa inu gawo lokonzekera musanayambe maphunziro a 80 Day Obsession.

Onaninso:

  • Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
  • Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi

Za pulogalamu A Little Obsessed

A Little Obsessed ndi phukusi lamasiku asanu kuchokera ku Autumn Calabrese, lomwe limatha kutchedwa loyambilira kapena kukonzekera musanachite pulogalamu yapamwamba. Kukumbukira Masiku 80. Kuchita Zolimbitsa Thupi Pang'ono kunatuluka miyezi iwiri isanayambe pulogalamu yatsopano Beachbody: zikomo kwa iwo mudzapeza lingaliro la zomwe zikukuyembekezerani mu maphunziro a 2 Day Obsession.

Mwa njira, chonde dziwani kuti ngakhale kunyumba ndi bwino kuchita masewera olimbitsa thupi momasuka zovala zamasewera ndi nsapato zabwino. Ngati mukufuna kugula zovala zapamwamba zamasewera ndi nsapato pamtengo wotsika mtengo, gwiritsani ntchito zotsatsa zakutchire kuti muchepetseko ndikupanga malonda abwino.

Chofunika cha maphunziro A Little Obsessed?

Mu pulogalamuyi A Little Obsessed imaphatikizapo kulimbitsa thupi 5 kwa mphindi 30. Amakhala amfupi munthawi yake komanso osavuta kunyamula kuposa kulimbitsa thupi kwa 80 Day Obsession (omwe makalasi amatenga mphindi 45-60 ndipo adzakufunsani kuti mukhale ndi mphamvu zambiri). Kuchita Zolimbitsa Thupi Kwa A Little Obsessed kumafuna kugwira ntchito pamadera ovuta komanso kulimbikitsa minofu ya pamimba, ntchafu ndi matako. Makalasi amachitika mosalekeza ndi masewera olimbitsa thupi pafupipafupi, kotero mumawotcha ma calories ndi mafuta.

Pazonse, zovutazo zikuphatikiza kanema wotsatira: kuphunzitsa thupi lonse, kuchita masewera olimbitsa thupi kumatako, kulimbitsa thupi kwa miyendo, kulimbitsa thupi kwa thupi lonse ndikugogomezera pakatikati ndi cardio kulimbitsa thupi ndikugogomezera pachimake. Nthawi zambiri amayembekezeredwa mphamvu zolimbitsa minofu, kamvekedwe ka thupi ndikuchotsa cellulite. Maphunziro adzakopa makamaka kwa iwo omwe sakonda kuchita masewera olimbitsa thupi otopetsa kwambiri ndipo amafuna kukonza madera omwe ali ndi vuto komanso kulimbitsa minofu ndi kupsinjika pang'ono kwa mtima.

Maphunziro a A Little Obsessed

Chimodzi mwazinthu zophunzitsira A Little Obsessed (komanso 80 Day Obsession) ndi zida zowonjezera. Kwa makalasi mumapulogalamuwa ma dumbbell wamba sangachite, muyenera kugula zida zazing'ono zapanyumba. Koma ndikhulupirireni, ndizofunika! Pogwiritsa ntchito zida zowonjezera, mudzalandira nthawi yomweyo zolimbitsa thupi zosiyanasiyana komanso zogwira mtima.

Zida Pang'ono Obsessed:

1. Ziphuphu (ziphuphu). Momwemo, kuyendetsa pulogalamuyo A Little Obsessed ayenera kukhala ndi ma dumbbells a zolemera zitatu zosiyana: zopepuka, zapakatikati, zolemetsa (3 mpaka 10 kg - zimayang'ana mphamvu ndi mphamvu zake). Mudzapeza ochepa reps, kotero kulemera kwa dumbbells akhoza kutenga zambiri. Ma dumbbells opepuka 1-2 kg, mudzakhala nawo zokwanira. Kuti mukhale omasuka, mutha kugula ma dumbbells osinthika ndikusintha kulemera kwanu.

2. Fitness zotanuka gulu (tepi-ring, expander, resistance loop). Gulu lolimbitsa thupi ndi gulu laling'ono lotanuka lomwe limavala mwendo ndipo limapereka mphamvu zowonjezera m'chiuno ndi matako. Ichi ndi chida chodziwika bwino chomwe mungagule m'sitolo yazamasewera kapena kuyitanitsa pa intaneti. Mu uzitsine mutha kumangirira gulu lotanuka kuzungulira miyendo kapena kugwiritsa ntchito mphira wokhazikika. Pulogalamuyi imagwiritsa ntchito tepi milingo itatu yotsutsa pazochita zina Zophukira imagwiritsa ntchito magulu awiri nthawi imodzi.

3. Ma disc ku yenda (ma slider, sliding discs, gliding discs). Kapena mwa kuyankhula kwina, ma gliding discs. Mutha kuyitanitsa pa intaneti kapena kusintha zinthu zilizonse kuti zidutse pansi. Zitha kukhala mapepala a mapepala, zidutswa za nsalu, chopukutira chaching'ono, masokosi, ndi zina zotero. Zochita "zosuntha" zimapereka katundu wambiri pa minofu ya pamimba, miyendo ndi matako.

Gawo la maphunziro A Little Obsessed

Monga tawonera, mu pulogalamu ya A Little Obsessed idaphatikizapo magawo 5 ophunzitsira ndi nthawi ya mphindi 30. Mu kalasi iliyonse ndi kuphatikizapo ofunda-mmwamba ndi kugunda. Pulogalamuyi imaphatikizapo ndandanda yamakalasi kuyambira Lolemba mpaka Lachisanu, Loweruka kapena Lamlungu mutha kutambasula thupi lonse. Mutha kubwereza kulimbitsa thupi kwa masabata 3-4 kuti mukwaniritse zomwe mukufuna.

Tsiku 1: Total thupi Zovuta. Kuphunzitsa mphamvu kwa thupi lonse ndikugogomezera minofu yapakati (kumbuyo ndi pamimba). Mudzafunika ma dumbbells ndi magulu olimbitsa thupi.

Tsiku 2: Zofunkha. Kulimbitsa mphamvu kwa matako olimba ndi toned. Mudzafunika ma dumbbells ndi magulu olimbitsa thupi.

Tsiku 3: AAA (Arms, Abs ndi A@$). Kuphunzitsa mphamvu m'madera onse ovuta, momwe machitidwe ena amachitira kumtunda kwa thupi, thupi lapansi ndi khungwa. Mudzafunika ma dumbbells, magulu olimbitsa thupi, ndi ma disc slip.

Tsiku 4: cardio Zovuta. Kulimbitsa thupi kwapakati kwapakati ndikugogomezera minofu yapakati. Mufunika magulu olimbitsa thupi, ndi ma disc slip.

Tsiku 5: Miyendo. Kulimbitsa thupi kwa miyendo yocheperako. Mudzafunika ma dumbbells ndi ma disc kuti mutsetse.

Chilengezo cha Masiku 80 Obsession:

Kutengeka Pang'ono | Official Teaser | Beachbody

Onaninso gulu lathu la maphunziro apakanema:

Siyani Mumakonda