Zamkatimu
Kufuna kuwotcha mafuta ndi limbitsa thupi popanda mantha? Kenako yesani masewera olimbitsa thupi a Bernie a Suzanne Bowen. Maphunziro ake adzakuthandizani kuti mugwire ntchito mofatsa pazovuta zanu ndikuchotsa kulemera kwakukulu.
Kufotokozera kwa pulogalamu ya BarreAmped Boot Camp
Suzanne Bowen wathandiza mazana amakasitomala padziko lonse lapansi kuonda, kuwotcha mafuta ndikupeza mitundu yayikulu. Ndizochepa kwambiri maphunziro a barnie amakondedwa ndi ambiri chifukwa chake kupezeka, chitetezo ndi mphamvu. Maphunziro a BarreAmped amaphunzitsidwa m'ma studio opitilira 50 padziko lonse lapansi, ndi aphunzitsi ovomerezeka kuti aphunzitse pulogalamuyi kupitilira 300 padziko lonse lapansi. Kulimbitsa thupi kwa Suzanne kutengera zinthu za yoga, Pilates, ballet ndi kuvina ndipo cholinga chake ndi kupanga mawonekedwe owoneka bwino opanda malo ovuta.
Masewera olimbitsa thupi apamwamba kwambiri a thupi lokongola komanso lokongola
BarreAmped Boot Camp ndi njira yophunzitsira yocheperako yokhala ndi magawo a cardio. Simudzangogwiritsa ntchito minofu pogwiritsa ntchito masewera a ballet, koma kuwotcha zopatsa mphamvu ndi ma aerobic intervals. Pulogalamuyi imatha mphindi 70. Suzanne Bowen akutsogolerani m'magawo ovuta koma otheka omwe angakuthandizeni kusintha thupi lanu:
- ofunda pamwamba: Kutenthetsa (3 mphindi). Nthawi zonse yambani phunziro ndi kutentha, ngakhale mukufuna kupanga 1-2 gawo lowonjezera.
- mkono Ntchito: kwa manja (11 minutes). Gwirani minofu ya manja, mapewa, msana ndi chifuwa. Pa gawo ili mudzafunika ma dumbbells, ndibwino kuti mutenge kulemera kochepa: 1-1,5 kg.
- Ntchito ya ntchafu: kwa mapazi (15 minutes). Mukuyembekezera plie-squats ndi mapapu kuti mukhale ndi miyendo yopyapyala yokongola.
- mpando Ntchito: kwa msana, matako ndi miyendo (14 mphindi). Gwirani ntchito m'malo ovuta ndi kukankha kogwira mtima komanso mayendedwe amphamvu.
- pakati: kwa msana ndi m'mimba (mphindi 18). Kuphunzira mwatsatanetsatane minofu yapakati: matabwa, crunches ndi mlatho.
- Tambani: kutambasula (10 mphindi). Kutambasula mofewa kwa thupi lonse.
Mutha kusankha magawo omwewo, ndipo mutha kuchita masewera olimbitsa thupi lonse. Komabe, nthawi zonse yambani phunziro ndi kutentha, ngakhale mukukonzekera kuchita mphindi 15-20. Pamodzi ndi Suzanne Bowen masewerawa amawonetsedwa ndi atsikana awiri: imodzi imasonyeza njira yosavuta, ina yapamwamba. Mphunzitsi akuchenjeza kuti muyenera kumvera thupi lanu ndikusintha zovuta zolimbitsa thupi malinga ndi luso lanu.
Kwa makalasi mudzafunika mpando, Mat ndi awiri dumbbells kwa gawo lomwe lili pafupi. Ngati ndinu oyamba, yesani kuyambitsa gawo loyamba la pulogalamu ya BarreAmped. Imathamanga pang'onopang'ono, popanda nthawi ya cardio, kotero mutha kubwereza mayendedwe onse, ngakhale mulibe chidziwitso chochuluka pamaphunziro a ballet.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. BarreAmped ndiye seti yabwino kwambiri kwa minofu yofewa ya thupi lonse popanda kukhudzidwa kwakukulu. Chitani masewera olimbitsa thupi kuchokera ku ballet, Pilates, yoga ndi kuvina ndipo pang'onopang'ono pangani thupi lopyapyala lokongola
2. Suzanne akuwonjezera ku cardio-intervals, kotero mutha kutentha ma calories ndi mafuta m'kalasi lonse.
3. Maphunziro amagawidwa mosavuta m'magawo. Mutha kuchita nawo kanema wathunthu (mphindi 70) kapena kusankha zigawo zazifupi.
4. Mu Boot Camp amasankhidwa masewera olimbitsa thupi omwe amathandiza kuthana ndi vutoli madera ovuta kwambiri amavuto: matako, mimba, kunja ndi mkati ntchafu.
5. Kwa makalasi mumangofunika mpando, Mat ndi dumbbells.
6. pulogalamu otsika kwambiri popanda kulumpha ndi plyometric katundu. Kuchita udzakhala wopanda nsapato.
7. Yoyenera misinkhu yonse kuyambira oyamba mpaka apamwamba.
kuipa:
1. Ngakhale kuti pulogalamuyo imakhala yochepa kwambiri pamakhala ma squats ndi mapapo ambiri, kotero anthu omwe ali ndi mawondo ovuta si oyenera.
2. Ngati mukufuna kuchepetsa thupi, sizingatheke kuti masewera olimbitsa thupi a ballet mwamsanga zidzakutsogolerani ku cholinga.
Suzanne Bowen adzakuthandizani kutentha mafuta, kulimbitsa madera ovuta ndikuchotsa cellulite. Pulogalamu ya BarreAmped Boot Camp mogwira mtima zidzasintha thupi lanu popanda zolemetsa ndi katundu wodabwitsa. Pamapulogalamu odziwika omwe ali ndi vuto lochepa kwambiri kwa thupi loonda, yang'ananinso kulimbitsa thupi kwa ballet ndi Leah Disease.