Mukufuna kupeza pulogalamu yomwe ingakuthandizeni kukonza thupi lanu m'masabata 6? Ndiye yesani seti yatsopano mwamphamvu kwambiri, zolimbitsa thupi zovuta Kuchita masewera olimbitsa thupi kuchokera kwa katswiri wazolimbitsa thupi Andy Speer.
Kufotokozera Kwadongosolo Kuchita Chipwirikiti
Andy Speer ndiwopambana pa Top Trainer, yochitidwa ndi magazini ya Men's Health. Posachedwapa, wapanga gulu la "Anarchy", lomwe limaphatikizapo zinthu zitatu zofunika kwambiri zolimbitsa thupi: cardio, mphamvu ndi kupirira. Ndinganene chiyani za pulogalamuyi? Andy wakukonzekererani masewera olimbitsa thupi osavuta komanso owongoka, masewera olimbitsa thupi abwino komanso mphamvu yamagetsi, masewera olimbitsa thupi oyenera. Zochita zapamwambazi zikuthandizani kuwononga mafuta ndikupanga mpumulo wamthupi.
Kuvuta kwa Anarchy Workout kumapangidwa masabata 6 masabata atatu pagawo lililonse. Kuphatikiza kwa zolimbitsa thupi za 3 (za cardio, mphamvu ndi kupirira) ndimagawo awiri ovuta. Zimatha mphindi 30. Komanso Andy adaphatikizira kulimbitsa thupi kwakanthawi kochepa wa mphindi 15 kwa abs ndi kutambasula, komwe kumapangidwira magawo onse awiri.
- Gawo 1: Cardio
- Gawo 1: Mphamvu
- Gawo 1: Kupirira
- Gawo 2: Cardio
- Gawo 2: Mphamvu
- Gawo 2: Kupirira
- Chisokonezo ABS
- Kuyenda Kwaulere
Kuti muphunzitse Mphamvu ndi Kupirira (Phase 2) mudzafunika ma dumbbells, m'makalasi ena onse, zida zowonjezera sizifunikira. Ma dumbbells olemera amatola kutengera kuthekera kwawo (kuchokera pa makilogalamu 2-3 kapena kupitilira apo kutengera momwe mumakhalira okonzeka, kwa amuna pakati pa 5 kg). Mutha kugwiritsa ntchito ma dumbbells angapo pazochita zosiyanasiyana, koma "Chisokonezo" chimagwiritsa ntchito gulu limodzi. Mwa Mphamvu 1 m'modzi mwa omwe akutenga nawo mbali amawonetsa zochitika zonse pogwiritsa ntchito dumbbell imodzi. Mukupilira (Gawo 2) imawonetsa zolimbitsa thupi ndi dumbbell imodzi yopanda dumbbell konse.
Pulogalamuyo kumatenga masabata 6, mudzachita ndandanda yosavuta. Katatu pa sabata muzichita zolimbitsa thupi mphindi 3, kawiri pa sabata - mphindi 30 zolimbitsa thupi, kawiri pa sabata - tsiku lopuma. Monga mukuwonera, kalasi ya kalendala ndizovuta kuyitcha olemera. Gawo lirilonse ndi masabata atatu, gawo lachiwiri la katundu wambiri kuposa woyamba.
Mulingo wovuta kumvetsetsa "Chisokonezo" ndi woyenera kwa anthu amisinkhu yapakatikati komanso pamwambapa. Mapulogalamuwa sangachitike chifukwa chotopetsa kwambiri, ndizogwirizana mphamvu, aerobic ndi zinchito katundu. Cholinga cha pulogalamuyi sikungotentha ma calories ambiri mu mphindi 30, komanso kulimbitsa mphamvu zanu ndikupangitsa kuti minofu ikhale yolimba.
Mangani thupi lamphamvu ndi pulogalamu yamagetsi yophatikizidwa, Live to Fail
Ubwino wa pulogalamuyi:
- Ndi pulogalamu yothandiza kwambiri yomwe imalonjeza mafuta kuwotcha ndi mawu thupi Kutaya mphamvu, koma osataya minofu.
- Mudzagwira ntchito pamagawo onse akulu olimba: cardio, mphamvu, kupirira. Kugawanitsa kulimbitsa thupi kuti mutha kuwonjezera zolemetsa zomwe zingakuthandizeni.
- Magawo omalizira Mphindi 15-30. Kodi ndi chiyani chomwe chingakhale chosavuta kwa anthu otanganidwa?
- Dongosolo lofatsa kwambiri: kodi muzichita masiku 5 pasabata, omwe amadalira kanema wolimba masiku atatu okha.
- Makalasi amakhala osakondera, ndioyenera kuphatikiza mphamvu zamagetsi komanso magwiridwe antchito. Palibe ntchito yovuta kwambiri, maphunziro amapezeka mosavuta komanso akumveka.
- Kwa makalasi mumangofunika ma dumbbells osati china chilichonse. Ndipo ma dumbbells amangofunikira pa kanema umodzi.
- Maphunziro apamwamba ochokera ku Andy Speer angakuthandizeni kutentha zopatsa mphamvu, kufulumizitsa kagayidwe kake ndikuwonjezera kupirira.
- Zovutazo zikuphatikiza magawo awiri azovuta zomwe zingakuthandizeni kupita patsogolo ndikusintha zotsatira zanu.
pakati zovuta za pulogalamuyi sikuyenera kutchula zolimbitsa thupi zosiyanasiyana, monga zimakhalira pamaphunziro a milungu yambiri (zolimbitsa thupi 6 zokha ndi 2 zowonjezera zowonjezera). Pulogalamuyi ndiyabwino kwa anthu omwe alibe mavuto azaumoyo komanso kupirira kokwanira kuti azichita kwa mphindi 30 mumachitidwe a Cardio.
Andy Speer akutsogolera kudzera pa Workout complex of Anarchy, yomwe mudzalandire zotsatira zabwino komanso mawonekedwe apamwamba kwambiri. Yambani kugwira ntchito pathupi pompano!
Onaninso: ACE HIIT: pulogalamu yayikulu yochokera kwa Chris Freytag.