Zamkatimu
Bob Harper anapanga mndandanda wa mapulogalamu ogwira mtima mkati Out njiraizi zidzakuthandizani bweretsani thupi lanu mu mawonekedwe abwino. Tafotokozera mwatsatanetsatane zochitika zonse zamaphunzirowa, kotero nkhaniyi ikupereka mwachidule mwachidule za zovutazo. Pa maulalo, mudzatha kupita ku malongosoledwe atsatanetsatane a mapulogalamu ndikusankha ntchito yoyenera kwambiri.
Mapulogalamu onse a Bob Harper ochokera ku Inside Out Method
1. Cardio Shred ndi Thupi Losema
Ngati muli pamaso pa zipangizo monga kulemera, pitirirani ndi kuyamba maphunziro a Bob Harper Cardio Shred Sculpted Thupi kapena. Maphunziro apakati amphamvu kwambiri ndi zolemetsa adzakuthandizani kuonda ndi bwino kulimbitsa gluteal, lumbar ndi kumbuyo minofu. Ngati mungafune, mutha kuyika kettlebell m'malo mwa dumbbell, koma pakadali pano, mphamvuyo idzachepa. Maphunziro onsewa amatha mphindi 50, kotero oyamba adzakhala ovuta kupirira nawo onse.
Werengani zambiri za Sculpted Body ndi Cardio Shred..
2. Yoga kwa Wankhondo
Yoga ndi njira yabwino yolimbikitsira msana ndikuwongolera kutambasula. Bob Harper amapereka njira yamphamvu ya yoga, yomwe ingakuthandizeni kupanga chithunzicho kukhala changwiro. Amagwiritsa ntchito asanas otchuka kwambiri, koma chifukwa cha mayendedwe amphamvu a makalasi, Kuphunzitsa Yoga kwa Wankhondo ndikothandiza kwambiri kuposa yoga wamba. Kwa makalasi simudzasowa zida zowonjezera, zomwe ndi mwayi wina wa pulogalamuyi.
Werengani zambiri za Yoga for the Warrior..
3. Kulimbitsa thupi kwa Bob
Bob's Workout imakhala ndi kulimbitsa thupi kwa theka la ola limodzi: kumtunda kwa thupi ndi kumunsi kwa thupi. Pulogalamu ya Bob Harper yomanga pamasewera olimbitsa thupi, omwe amawonjezera mayendedwe a aerobic kuwotcha zopatsa mphamvu ndi mafuta. Kwa makalasi kuwonjezera pa dumbbell mudzafunika kettlebell ndi nsanja yokwera. Mutha kuphatikiza masewera olimbitsa thupi onse ndikuchita 1 ora. Kapena kusintha iwo, kuchita tsiku lina zovuta kwa chapamwamba thupi, tsiku lina zovuta kwa m`munsi thupi.
Werengani zambiri za Bob's Workout..
4. Thupi Rev Cardio Conditioning
Body Rev Cardio Conditioning yochokera ku aerobic-mphamvu zolimbitsa thupi zomwe zimakuthandizani kutentha kuchuluka kwa zopatsa mphamvu ndikupangitsa kumveka kwa minofu. Maphunzirowa ali ndi zolimbitsa thupi ziwiri. Yaikulu seti kumatenga ola 1 ndipo imakhala ndi masewera olimbitsa thupi phatikizani magulu angapo a minofu kuti agwire bwino ntchito. Kulimbitsa thupi kwachiwiri kumatenga mphindi 25 ndipo kumaphatikizapo zolimbitsa thupi zambiri pamlingo woyenera komanso kulumikizana: zimachitika momasuka komanso oyenera oyamba kumene.
Werengani zambiri za Body Rev Cardio Conditioning..
5. Koyera Burn Super Mphamvu
Ngati mukufuna kumanga amphamvu minofu thupi, ndiye kuganizira pulogalamu ndi Bob Harper Pure Burn Super Mphamvu. Zovuta maphunziro amphamvu amphamvu ndi ma dumbbells zikuthandizani kuti mupange chithunzi chocheperako. Kuphatikiza apo, muphunzira zoyambira zolimbitsa thupi ndi zolemetsa zaulere kuti mulimbikitse minofu ya thupi lonse. Maphunzirowa akuphatikizapo kulimbitsa thupi kwa mphindi 15, komwe kuli koyenera kwa omwe akuyamba kumene kuchita maphunziro a mphamvu.
Werengani zambiri za Pure Burn Super Strength..
M'modzi mwa owerenga tsamba lathu adachoka ndemanga yachidule pazovuta za mapulogalamu omwe atumizidwa kuchokera mu Inside Out Method. Onjezani ku nkhaniyi chifukwa ndi yophunzitsa komanso yothandiza.
Ndinaphunzira mapulogalamu onse kuchokera mu Inside Out Method. Choyamba, tiyenera kukumbukira kuti maphunziro a Bob adzagwirizana wodziwa ntchito mu, kuti muyambe ulendo wanu wolimbitsa thupi, mwa lingaliro langa, sizoyenera. Komabe, mapulogalamu a Bob Harper amasiyana wina ndi mnzake movutikira. Ndikhoza kuwapanga motere (kuchokera ku zovuta kwambiri, zosavuta mpaka zovuta):
- Cardio Shred
- Thupi Losema
- Zolimbitsa thupi za Bob
- Thupi Rev Cardio Conditioning
- Pure Burn Super Mphamvu
Yoga yamphamvu pakuwonjezera kwanu sikunatero, ndi mtundu wapadera wa katundu womwe ndimakonda, yoga siyosavuta. Komanso ndinayerekezera zolimbitsa thupi zokha: maphunziro a bonasi amfupi, omwe nthawi zina amawonjezera pulogalamu ya Bob, sanaganizidwe.
Onaninso: Chidule cha zolimbitsa thupi zonse Bob Harper - gawo loyamba.