Zamkatimu
Katswiri wophunzitsa mphamvu Sagi Kalev amakupatsani pulogalamu yothandiza yolimbitsa thupi kunyumba. Ovuta Sabata Yantchito Yovuta imakhala ndi maphunziro asanu a kanema omwe amalimbitsa thupi lanu, kukhadzuladula ndikukwanira.
Wopanga zolimbitsa thupi ku Israeli Sagi Kalev, pulogalamu yodziwika bwino yokonda kulimbitsa thupi Body Beast, adabwezeretsa maphunziro asanu otopetsa olimbitsa thupi lonse. Sabata Yantchito Yovuta("Mlungu wakhama") ndi imodzi mwazovuta kwambiri zolimbitsa thupi kunyumba komwe muyenera kugwira ntchito yopanga minofu yanu.
Ngakhale dzinalo, sikoyenera kuchita izi sabata yatha. Bwerezani kuzungulira kwamaphunziro asanu kangapo momwe mungafunire kuti mukwaniritse zotsatirazi.
Kufotokozera kwamaphunziro Sabata Yantchito Yakhama
Pulogalamu ndiy Sabata Yantchito Yovuta ndiabwino kwa amuna omwe akufuna kuchita zolimbitsa thupi kunyumba ndikuyang'ana pulogalamu yapa desktop. Makanema ambiri akunyumba adapangidwa kuti achepetse thupi ndikuchotsa kunenepa kwambiri, chifukwa chake, zovuta zonse mu akaunti yapadera. Mwa njira, ngati simukufuna kukhala masewera okha, komanso munthu wokongola, onetsetsani kuti mugula zowonjezera. Makamaka, yang'anani zikwama za amuna zamtundu uliwonse zamtundu wa tsiku ndi tsiku: bolinni.in.ua/sumki-muzhskie
Komabe, pulogalamuyi yochokera kwa Sagi Kalev ndi atsikana oyenera. Osati kwa iwo okha omwe akufuna kugwira ntchito yolimba minofu, komanso iwo omwe amangofuna kukoka thupi pang'ono ndikukweza kamvekedwe kake.
Kuti mukwaniritse zolimbitsa thupi Sabata Yantchito Yovuta:
- Kwa iwo omwe akufuna kulimbitsa minofu ndikugwira ntchito paminyewa
- Kwa iwo omwe akufuna kuwotcha mafuta ndikusintha thupi
- Omwe akufuna maphunziro apamwamba azolimbitsa thupi kunyumba
- Kwa iwo omwe akufuna kukulitsa mphamvu ndikumanga mpumulo, thupi lolimba
- Iwo omwe adamaliza pulogalamuyi Thupi Lanyama ndipo ndikufuna kupitiliza kuchita zolimbitsa thupi ndi Sagi Kalev
Pulogalamu yonse imakhala ndi Sabata Yantchito Yovuta:
- Zovutazo zimakhala ndi makanema anayi a 40-45 mphindi + kanema wa makungwa kwa mphindi 30
- Mphamvu yamapulogalamuyi, chifukwa chake mufunika ma dumbbells apakati komanso olemera
- Kanemayo adapangidwa kuti afike pamlingo wophunzitsira woposa avareji, gawo la pulogalamuyo Wapakatikati-Zapamwamba
- Zovutazo zidapangidwa makamaka kuti zikule ndikukula kwa minofu
- Kulimbitsa thupi koyenera amuna ndi akazi
Pulogalamuyi Sabata Yantchito Yovuta inabwera mu maphunziro amphamvu 5:
- Tsiku 1: Chifuwa & Kubwerera (Mphindi 45). Chitani masewera a chifuwa ndi kumbuyo. Zida: ma dumbbells, bar, benchi.
- Tsiku 2: Miyendo (Mphindi 45). Kuchita masewera olimbitsa thupi. Zida: dumbbell, benchi.
- Tsiku 3: Core (Mphindi 30). Kuphunzitsa kutumphuka. Zida: ma dumbbells, bar-chin-up bar.
- Tsiku 4: Mapewa & Zida (Mphindi 43). Chitani masewera a mapewa ndi mikono. Zida: dumbbell, benchi.
- Tsiku 5: Thupi Lonse (Mphindi 44). kuphunzitsa thupi lonse. Zida: ma dumbbells, bar-chin-up bar.
Ngati simukufuna kuyendetsa pulogalamu yonseyi mutha kuchita masewera olimbitsa thupi malinga ndi momwe mumakhalira ndi zolimbitsa thupi. Mwachitsanzo, miyendo, pakati or Thupi Lonse ndi yoyenera kwa aliyense amene akufuna kugwira ntchito yolimbitsa thupi ndikuchotsa malo ovuta.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- TABATA kulimbitsa thupi: magulu 10 a masewera olimbitsa thupi
- Zochita zabwino kwambiri za 20 zazing'ono zochepa
- Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino komanso malamulo oyambira
- Kuphunzitsa kwamphamvu kwa amayi: mapulani + machitidwe
- Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa
- Zowukira: chifukwa chiyani tikufunika zosankha + 20
- Chilichonse chokhudza crossfit: zabwino, zoopsa, zolimbitsa thupi
- Momwe mungachepetsere m'chiuno: maupangiri & machitidwe
Kusunga ndi kapangidwe ka pulogalamuyi Ndipo Sabata Yantchito Yovuta
zovuta Sabata Yantchito Yovuta zimaphatikizapo zolimbitsa thupi 5 zomwe muyenera kugawira sabata. Chifukwa chake, mudzachita kasanu pa sabata, masiku awiri opatsidwa kuti mupumule. Mutha kuchita kumapeto kwa sabata, mwachitsanzo, Lachitatu ndi Lamlungukapena Loweruka ndi Lamlunguor Lachitatu ndi Loweruka - zosankha zonse mwanzeru zanu.
Ngati mukufuna kugwira ntchito yopanga minofu yawo, ndiye kuti tsatirani machitidwe asanuwa osachepera masabata 4-6 mpaka mutha kufikira zomwe mukufuna. Yesetsani kuti musangobwereza zolimbitsa thupi ndikuwonjezera kulemera kwa ma dumbbells mukamakulitsa mphamvu ya minofu.
Kwa Sabata Yantchito Yovuta, mufunika zida zina, motere:
- Angapo awiriawiri a dumbbells
- Bala yopingasa (mutha kugwiritsa ntchito chubu chofutukulira pakhomo)
- Benchi yamasewera (mutha kugwiritsa ntchito fitball)
Kulemera kotani kwa ma dumbbells oti mugwiritse ntchito? Ganizirani za mphamvu zanu ndi kuthekera kwanu. Team Beachbody amalimbikitsa kugwiritsa ntchito ma dumbbells angapo kuchokera pa 2 mpaka 22 kg. Pongoyambira, mutha kuphika ma peyala atatu a dumbbells zolemera zosiyanasiyana: wopepuka (1.5 mpaka 3 kg), pakati (4 mpaka 9 kg)ndi lolemera (oposa 10 kg). Mtengo wocheperako. Mukamaliza maphunziro ndi kupita patsogolo kwawo mutha kusintha kulemera kwa ma dumbbells kutengera kuthekera kwawo. Ngati mwakhala mukukumana nawo, tengani ma dumbbells omwe amagwiritsidwa ntchitoonlesego kulemera.
Seti yama dumbbule yolemetsa ndiyofunikira ngati mukufuna kupanga minofu ndikumasula thupi kunyumba. Sagi Kalev amapereka masewera olimbitsa thupi omwe amakhala ndi kubwereza kocheperako, chifukwa chake maphunziro ndi zolemera zopepuka sizimveka. Zolemba zolimbitsa thupi zimatengera kutengera kuti kuwongolera kwaposachedwa munjira kuyenera kuchitidwa mozama kwambiri. Zachidziwikire, ngati cholinga chanu ndikulimbitsa minofu komanso kamvekedwe kosavuta, pophunzitsira pulogalamuyi padzakhala zopumira zokwanira ma lbs 10.
Kubwereza kwa Sabata Lantchito Yovuta:
Kubwereza kwa Chifuwa & Kubwerera:
Maganizo okhudza thupi lonse:
Ngati simunakonzekere masewera othamanga kwambiri ndipo mukufuna zochitika zolimbitsa thupi, mvetserani mphamvu ya kanema kuchokera ku HASfit.