pulogalamu yatsopano yophatikizidwa kuchokera kwa Bob Harper, Black Fire

Yesani chimodzi mwamaofesi aposachedwa kwambiri ku Black Fire ndi Bob Harper. Wophunzitsa wotchuka ku Hollywood wakukonzerani a pulogalamu yotentha kwambiri! Pezani abulu anu kuti akwaniritse maphunziro a theka la ola kuti mukhale okhazikika m'miyezi iwiri yophunzitsidwa.

Kufotokozera kwa Moto Wakuda

Moto Wakuda - seti yatsopano yamagawo othamanga kwambiri kuchokera kwa Bob Harper. Pulogalamu ya miyezi iwiri yophunzitsira yomwe mudzaphunzitse pamlingo waukulu. Bob akukupatsani kuti musamangobwereza zomwe akuchita, kutsatira mayendedwe pazenera, monga mwachizolowezi, ndikugwira ntchito tsiku lililonse kuti muwongolere magwiridwe awo. Mudzalemba momwe mumagwirira ntchito mukamaliza kulimbitsa thupi, chifukwa cholinga chachikulu cha pulogalamuyi ndikupangitsani kuti muphunzire maphunziro a theka la ola. Ndikhulupirireni, Bob ndi ntchito yolimbana nayo.

Kuphatikiza pa Bob Harper, magulu ena a Black Fire amatsogolera ochita masewera olimbitsa thupi komanso ophunzitsa zolimbitsa thupi Anna Garcia. Ntchito yonse yolimbitsa thupi imatha Mphindi 30, ndikutenthetsa ndi kugunda. Koma musaganize kuti izi ndizochepera mafuta. Muchita thukuta, mukuchita masewera olimbitsa thupi monga kuchepa thupi ndi zolemera. Maphunziro otere pakugwiritsa ntchito mphamvu mofananira ndi mapulogalamu anthawi zonse. Bob amalowetsa kumtunda ndi kumunsi kwa thupi kuti akweze kugunda kwanu ndikuyamba kugwira ntchito yamtima.

Mupeza malo okhala-UPS ambiri, ma push-UPS, ma burpee ena ndi makina osiyanasiyana amagetsi okhala ndi zolemera. Bob ndi Anna amakulimbikitsani m'kalasi monse. Kuchita machitidwe pa akaunti ikuthandizani kukankhira thupi lake mopitilira muyeso ndikupeza nkhokwe zina zobisika. Kulimbitsa thupi kumaphatikizapo kugwira ntchito mwachangu (kuchuluka kwa zolimbitsa thupi munthawi yomwe wapatsidwa), ndi kuchuluka (kuchuluka kwa masewera olimbitsa thupi munthawi yochepa). Mudzawotcha mafuta, gwiritsani ntchito kamvekedwe kathupi ndikusintha mawonekedwe amthupi lanu.

Makalasi a Black Fire amamangidwa pamfundo zotsatirazi. Bob amasankha zolimbitsa thupi zochepa zomwe mungachite mozungulira kapena m'njira zingapo. Zochita zina zimachitika pa akaunti kwakanthawi. Mukakhala ndi gawo lililonse lamaphunziro, mudzasintha zizindikiritso zanu. "Simukuyesera kupikisana ndi wina aliyense, mukuyesera kupikisana ndi ine. Mudzawona kusintha kwamachitidwe anu, chifukwa mumakhala olimba komanso okhazikika, "Akufotokoza a Bob Harper, mfundo yamakalasi.

Ntchito zonse Black Fire ndi kalendala yamakalasi

Black Fire yovuta imakhala ndi masewera olimbitsa thupi 12, 4 mwa iwo omwe amatsogolera Anna Garcia, ndi ena onse - Bob Harper. Pulogalamuyi imagwiritsa ntchito kuyenda kwakukulukuphatikizapo kuphunzitsa mphamvu ndi zolemera, plyometrics komanso masewera olimbitsa thupi.

Mbali yayikulu ya Black Fire ikukonzekera zotsatira zanu pulogalamu yonse. Pazochita zilizonse zolimbitsa thupi mfundo yapadera yowerengera mfundo, pomwe mudzawunika momwe mukuyendera. Mutha kuchita popanda zolemba za zotsatira zawo, koma zimachepetsa mphamvu ya maphunziro.

Kuti muyambe pulogalamuyi muyenera kutsatira zotsatirazi zida:

  • A awiri dumbbells
  • Box (mutha kusintha nsanja)
  • Mipira yamankhwala (masewera olimbitsa thupi amodzi okha)
  • Ndodo yayitali, mutha kugwiritsa ntchito MOP (yogwiritsidwa ntchito pokhapokha, mutha kuchita popanda iyo)

Kulimbitsa thupi kuchokera kwa Bob Harper:

  • Thupi lolemera. Mudzapeza zolimbitsa thupi 4 zolemera. Zochita zilizonse zimachitika masekondi 8 (kuzungulira) kwa masekondi 20 ndikutsatira masekondi 10 ampumulo. Pakati poyambira masewera olimbitsa thupi - kupumula kwa mphindi imodzi. Lembani fayilo ya wotsika kwambiri mphambu wozungulira pazosewerera zilizonse, fotokozani mwachidule manambala 4 ndikulemba zotsatira. Sungani: bokosi.
  • Kulemera Tabata: chimodzimodzi ndi pulogalamu yam'mbuyomu mudzachita machitidwe anayi a njira 4 zotalika masekondi 8. Kusiyana kokha ndikuti pulogalamuyi imayendetsedwa ndi ma dumbbells. Zotsatira ndizofanana ndi Bodyweight Tabata pazocheperako zolimbitsa thupi kuzungulira. Zida: zotumphukira.
  • Kandachime 16: Ntchitoyi imakhala ndi masewera olimbitsa thupi awiri komanso kuzungulira 2 pa zochitika zilizonse. Cholinga chanu ndikupeza kubwereza kwa 8 munthawi yozungulira. Mukatero, mumalandira mfundo imodzi yozungulira. Pamapeto pa kulimbitsa thupi onjezani mfundo zanu pamanambala omaliza. Zozungulira zonse ndi 16, chifukwa chake kuchuluka komwe mungalandire kulinso kofanana ndi 16. Pakuchita masewerawa mulibe zopuma, komabe, ngati mungatsatire izi mobwerezabwereza mpaka kumapeto kwa nthawi yomwe mwapatsidwa, mudzatha kupumula. Zipangizo: mipira yazamankhwala.
  • Mtundu wa OTM Air Force: kuti mugwire nawo ntchitoyi, muyenera kubwereza maulendo 12 omwe mudapatsidwa kwa mphindi imodzi. Zochita 4 zokha zozungulira maulendo asanu aliwonse, ndiye kuti mapikidwe ake ndi 5. Ntchitoyi ndi yovuta motere: koyambirira kwa mphindi iliyonse musanabwereze mobwerezabwereza 20, muyenera kupanga ma burpees kanayi. Mukamaliza kubwereza zonse kumapeto kwa mphindi, mutha kupumula. Zida: ma dumbbells, ndodo.
  • Mkuntho 15. Kuzungulira kulikonse kumakhala ndi machitidwe atatu osiyana. Mumalandira mfundo imodzi nthawi iliyonse mukamachita kubwereza mobwerezabwereza pa zochitika zilizonse zozungulira. Mukakweza liwiro lanu, mumakhala ndi mwayi wopeza mfundo zambiri. Zida: dumbbell imodzi.
  • Strategic Kupirira. Ngati mutsatira kalendala yamakalasi, lidzakhala phunziro lanu loyamba la zovuta. Pochita masewera olimbitsa thupiwa muli ndi zozungulira zitatu ndi masewera atatu omwe mungachite kwa mphindi ziwiri. Kodi mukuganiza kuti kuchuluka kwanu kubwereza kuzungulira kulikonse (muyenera kukhala ndi manambala 3), kuwakhazika ndi kupeza mphambu yomaliza. Sungani: bokosi.
  • Makwerero atatu: Pulogalamuyi mupeza zolimbitsa thupi zitatu. Choyamba mudzachita kubwereza kamodzi pa zochitika zilizonse, kenako ziwiri, kenako zitatu ndi zina mpaka kumapeto, mpaka mutatsiriza mphindi 3. Ndikutanthauza kuti kuzungulira kulikonse kwatsopano kudzawonjezera kubwereza kamodzi pamasewera aliwonse. Gulu lanu lomaliza ndi chiwonetsero chonse chomwe mungakwanitse kumaliza mphindi 15. Zida: dumbbell imodzi.
  • Mphamvu 10. Ntchitoyi imaphatikizapo maulendo 4 a masewera olimbitsa thupi 10, masekondi 30 pokhapokha ngati atapuma Mudzapuma, ngati mutha kumaliza masewerawa isanakwane nthawi yoikika. Zochita zilizonse zimapatsidwa kuchuluka kwa reps, ngati muli ndi nthawi yopanga ndalama zokwanira masekondi 30, ndiye kuti mumalemba 1 point. Ngati masewerowa ndi osasunthika, ndiye kuti muyenera kuyima masekondi 30 kuti mulandire 1. Kuchuluka kwa mfundo, zomwe mungapeze pulogalamuyi - 40 (maulendo 4 a masewera 10). Zida: ma dumbbells, bokosi.

Kulimbitsa thupi kuchokera kwa Anna Garcia:

  • ABC 1. Chidule cha maphunziro a ABC: A - changu, B - Balance, C - Core. Pulogalamu 4 yochita masewera olimbitsa thupi. Zochita zilizonse zimachitika m'maseti asanu (kuzungulira) kwa masekondi 5 ndi kupumula kwa masekondi 30. Pakati pa masewera olimbitsa thupi padzakhala mphindi imodzi yopuma. Pa zochitika zilizonse, werengani zotsika kwambiri mozungulira. Pamapeto pake onjezani manambala onse 15 otsika kwambiri kuti mupeze alama onse. Zida: zosafunika.
  • ABC 2: Pulogalamu yomweyi, pakadali pano mupeza zolimbitsa thupi 5 ndipo ndizovuta kuposa gawo loyamba. Mfundo yolembera ndiyofanana, nthawi ino pokhapokha mutangowonjezera manambala 5 ndizoyambira zochepa zolimbitsa thupi zilizonse. Sungani: bokosi.
  • Gymnastics Mphamvu 1. Pogwira ntchitoyi, Anna amagwiritsa ntchito masewera olimbitsa thupi. Pulogalamuyi ili ndi zozungulira ziwiri za machitidwe 2, iliyonse yomwe imatenga mphindi imodzi. Zochitazo ndizofunikira kwambiri, kuphatikiza minofu yayikulu. Kulemba sikudzakhala. Zida: zosafunika.
  • Gymnastics Mphamvu 2: Zochita zomwezi zimangokuyembekezerani zolimbitsa 5, koma zovuta kwambiri. Sungani: bokosi.

Kalendala ya Moto Wakuda idapangidwa m'njira yokankhira thupi lanu pachimake. Mudzaphunzitsa masiku asanu pasabata modzidzimutsa, ndipo kawiri pa sabata - kutambasula, yoga ndi kukulitsa minofu yolimba.

Zovutazo zidapangidwa ndi Black Fire ndi Bob Harper limodzi ndi Daily Kutentha, yomwe imakhazikika pa maphunziro a pa intaneti. Chifukwa chake, pulogalamu ya kalendala imapereka yoga ndikutambasula kuchokera kwa makochi Daily Burn.

1. Makalasi omasulidwa komanso kusunthika kwamafundo a Cody (Cody Storey):

  • Kusuntha kwa 15 Min (Mphindi 15)
  • Kuyenda Kwathunthu (Mphindi 30)

2. Yoga ndi Briony Smith (Briohny Smyth):

  • Yin Yoga (Mphindi 32)
  • Kubwezeretsa Mphamvu Yoga (Mphindi 22)

3. Kuchita masewera olimbitsa thupi ndi khushoni yapadera ya thupi lonse ndi Lindsay Miller (Lindsey Miller)

  • Tulutsani Thupi Lapamwamba (18 min)
  • Tulutsani Thupi Lotsika (18 min)
  • Tulutsani Thupi Lonse (31 min)

Ubwino ndi kuipa kwa Black Fire

ubwino:

1. Pulogalamu Bob Harper adapangira kuti achepetse kuchepa kwamafuta ndikuwonda. Kuphunzitsa HIIT ndiye njira yabwino kwambiri kuti apange mawonekedwe mwachangu komanso moyenera.

2. Makanema a Black Fire kwakanthawi kochepa. Mudzangokhala ndi mphindi 30 zokha patsiku (ndikutenthetsa ndi kumangirira), koma pakuchita bwino izi zitha kukhala zofanana ndi pulogalamu yanthawi yonse.

3. Maphunziro ndi osavuta, kuti mutha kuyang'ana kwambiri kuthamanga, osati njira zovuta.

4. Pulogalamuyi ikukulimbikitsani kuti muwerenge kubwereza kangapo zomwe mungachite panthawi iliyonse. Tsiku lililonse mumadzitsutsa kugunda mbiri yanu yam'mbuyomu.

5. Tithokoze chifukwa chakuwerengerani kuti muzitha kudziwa zomwe mukuchita molimba mtima ndi zina zomwe zingakulimbikitseni kuti muphunzire.

6. Zovutazi zili ndi mitundu 12 yolimbitsa thupi. Mudzachita pangani mphamvu yanu, chipiriro, mphamvu, kulimba, kukhazikika kwa minofu komanso nthawi yomweyo kugwira ntchito yomanganso yoga ndi kutambasula.

7. Iyi ndi kalendala yathunthu yamaphunziro yopangidwira masiku 60.

kuipa:

1. Katundu wovuta komanso wodabwitsayu ndioyenera kokha kwa anthu athanzi.

2. Sikuti aliyense amakonda maphunziro amachitidwe a cross-fit / TABATA, kalasi yonse ikangophunzitsidwa zochepa zokha zomwe zimabwerezedwa pang'ono.

3. Mufunika zida zowonjezera: mipira yamankhwala ndi Boxing kapena nsanja.

4. Muyenera kutenga nawo mbali kwambiri m'makalasi kuti muwone ndikulemba zotsatira zanu.

Moto Wakuda - izi ndi zabwino kwa iwo omwe akufuna kuchita bwino tsiku lililonse. Bob Harper akukuitanani kuti mudzitsutse ndikusintha bwino zotsatira zanu pazaka 2 zophunzitsidwa.

Onaninso:

Siyani Mumakonda