Chidule cha kulimbitsa thupi konse Bob Harper: gawo limodzi

Kuchuluka kwamphamvu, katundu wapamwamba kwambiri komanso magwiridwe antchito odabwitsa matanthauzidwe onsewa amafotokoza bwino kwambiri kulimbitsa thupi kwa Bob Harper. Ndizovuta kulangiza oyamba kumene kukhala olimba, koma ngati mutayamba kumizidwa pang'onopang'ono mu Bob, n'zotheka mwamsanga kuti mukwaniritse chithunzi chokongola ndi chowonda.

Pulogalamu Bob Harper: mwachidule

Tikukupatsirani ndemanga zamapulogalamu odziwika a Bob Harper. Aliyense wa iwo tidafotokoza mwatsatanetsatane patsamba lathu, chifukwa chake dinani maulalo omwe mungawerenge kufotokoza mwatsatanetsatane. Maulalo onse okhala ndi mafotokozedwe atsatanetsatane amatsegulidwa pazenera latsopano.

1. Woyamba Kuwonda Kusintha

Ngati mwaganiza zopanga masewera olimbitsa thupi a Bob Harper, yambani nawo oyamba kumene, Kusintha kwa Kuchepetsa Kulemera Kwambiri. Phunziro silingatchulidwe losavuta, koma angakonzekeretse inu mtolo wovuta kwambiri. Maphunzirowa amatenga mphindi 45 pakuchita masewera olimbitsa thupi mudzafunika ma dumbbells. Mbali yayikulu ya mphamvu yolemetsa, komabe, ndi masewera a cardio Bob pulogalamuyo idaphatikizapo. Maphunzirowa amakwaniritsa bonasi videothreesome minofu ya m'mimba, ndi nthawi ya mphindi 10. Mukhoza kuchita pambuyo pa maphunziro akuluakulu.

Werengani zambiri za Kusintha kwa Weight Loss Transformation…

2. Kulimbitsa Thupi Lonse la Kusintha kwa Thupi

Chimodzi mwazochita zodziwika bwino za Bob Harper's Total Body Transformation. Pulogalamuyi imakhala ndi dzina lake, mumasinthadi thupi lanu. Zovuta zimakhala ndi zolimbitsa thupi ziwiri. Phunziro lalikulu limatenga ola limodzi ndipo ndi a kuphatikiza kovuta kwa aerobic ndi mphamvu yamphamvu. Wothandizira amagwiritsa ntchito masewera olimbitsa thupi kuti awotche ma calorie ambiri ndikuwongolera mawonekedwe anu. Ngati simunakonzekere zoyeserera zotere, yesani maphunziro ofatsa a mphindi 15 kuchokera ku zovuta izi.

Werengani zambiri za Total Body Transformation Workout…

3. Ultimate Cardio Thupi

Kuphunzitsa kwina kwaukali Bob Harper kwa thupi lonse - iyi ndi Ultimate Cardio Body. Pulogalamuyi imakhala ndi masewera olimbitsa thupi mwachangu m'malo onse ovuta: manja, msana, mimba, matako ndi ntchafu. Palibe chiwalo chilichonse chathupi chomwe sichingakhale chopanda chisamaliro. Maphunziro amatenga ola la 1 ndipo amachitika mwachangu pamasewera a girlgogames ndikuwonjezera katundu wokhazikika. Komanso Bob ali ndi chodabwitsa: pulogalamuyi imaphatikizapo mavidiyo osankhidwa a mphindi 10 kwa iwo omwe akufuna kubweretsa mawonekedwe abwino a chiuno ndi matako anu.

Werengani zambiri za Ultimate Cardio Body…

4. Konse Anang'amba Kore

Ngati mukufuna kutsazikana kwamuyaya kumbali ndi mafuta am'mimba, yesani pulogalamuyo Totally Ripped Core. Ichi ndi masewera olimbitsa thupi kwambiri kuti mupange ma flat abs. Mudzagwira ntchito pazigawo ziwiri. Kuchita masewera olimbitsa thupi kudzakuthandizani kulimbikitsa minofu ya m'mimba ndi cardio-load - kuwotcha mafuta ndi kuyeretsa mbali. Phunziroli limatenga mphindi 50 ndipo limachitika mwachangu kwambiri. Ngati mukuyang'ana china chake chocheperako, ndiye kuti Bob adapanga nkhaniyi kukhala nthawi yayifupi ya atolankhani, yomwe imaphatikizidwanso mu pulogalamuyi.

Werengani zambiri za Totally Ripped Core…

5. Malamulo a Khungu

The Skinny Rules - masewera olimbitsa thupi ochokera kwa Bob Harper, opangidwa kwa miyezi itatu. Zili ndi magulu 3 azovuta zosiyanasiyana: minofu yapakati, crunches, cardio, mphamvu ndi yoga. Ubwino waukulu wa maphunziro ndi awo nthawi yochepa: 10-30 mphindi. Komabe, ngakhale mu nthawi yaifupi chonchi mudzatha kupereka nkhonya kuphwanya kulemera owonjezera - kulimba maphunziro ndi okwera kwambiri. Tsopano mutha kuyiwala za chowiringula cha kusowa kwa nthawi yolimbitsa thupi. Kanema wamfupikatatu kuchokera kwa Bob, ndiwopanda ntchito.

Werengani zambiri za The Skinny Rules…

6. Moto Wakuda

Ichi ndi chovuta kwambiri, chopangidwa ndi Bob Harper pamodzi ndi Daily Burn, yomwe ili yapadera pa nkhani ya masewera olimbitsa thupi kunyumba. Black Fire ndi imodzi mwamapulogalamu ovuta kwambiri olimbitsa thupi kunyumba. Makalasi amatha mphindi 30 ndipo amatengera dongosolo la HIIT (maphunziro apamwamba kwambiri). Mbali yaikulu ya pulogalamuyi ndi kuti zochitikazo zimachitika pa akaunti. Mukamaliza kulimbitsa thupi kulikonse, mudzalemba kuchuluka kwa kubwereza mobwerezabwereza kuti mumenye zolemba zanu. Ndiye njira iti yomwe ingakuthandizeni mwamtheradi kulimbitsa thupi kulikonse kufalikira kwambiri. Black Fire idapangidwira milungu 8.5.

Werengani zambiri za Black Fire…

Chonde dziwani kuti zolimbitsa thupi zonse za Bob Harper zikuphatikiza masewera olimbitsa thupi ndi dumbbells. Ngati simunakonzekere kunyamula katundu wolemetsa, tengani kulemera pang'ono (1-1. 5 kg) ndikuwonjezera pang'onopang'ono ngati mukufunikira.

Chiwerengero cha mapulogalamu omwe aperekedwa a Bob Harper muzovuta (kuchokera ku zosavuta mpaka zovuta):

  1. Kusintha kwa Woyamba Kuwonda
  2. Kwathunthu Ripped Core
  3. Kulimbitsa Thupi Lonse la Kusintha kwa Thupi
  4. Ultimate Cardio Body
  5. Malamulo a Skinny
  6. Moto Wakuda

Onaninso: mwachidule zamasewera onse otchuka a Shaun T.

Siyani Mumakonda