Zamkatimu
Anakonza pulogalamu yolimbitsa thupi posaka a kulimbitsa thupi kosavuta kwa thupi lonse? Samalani ndi masewera olimbitsa thupi a Cindy Whitmarsh "Kukongola kwa mphindi 10", zomwe zingakuthandizeni kuti mukhale ndi thupi lochepa kwambiri.
Kufotokozera kwa pulogalamu "Kukongola kwa mphindi 10" ndi Cindy Whitmarsh
"Kukongola kwa mphindi 10" - masewera olimbitsa thupi ochokera kwa Cindy Whitmarsh kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi. Pulogalamuyi idapangidwa kuti igwire ntchito paminofu ya mikono, pamimba, ntchafu ndi matako. Mudzalimbitsa thupi lanu, ndikupangitsa kuti likhale losalala komanso lopumula. Maphunzirowa amakhala ndi magawo 5 ophunzitsira madera osiyanasiyana amavuto, ndi nthawi ya mphindi 10. Zochita zonse zomwe zilipo kuti zikhale zosavuta, ngakhale oyamba kumene. Pulogalamuyi imatsagana ndi ndemanga yatsatanetsatane ya mphunzitsiyo ma nuances onse a masewerawo.
Maphunziro olimbitsa thupi amakhala ndi ma videoframerate awa:
- Za glutes. Ndi atsikana ati omwe salota bulu wokongola komanso wotanuka? Pamodzi ndi Cindy Whitmarsh mudzachita masewera olimbitsa thupi a gluteal. Gawo lachiwiri la maphunzirowa lidzachitika pa Mat.
- Za m'chiuno. Phunziroli limachokera ku squats ndi mapapo, omwe amaphatikizapo kutsogolo ndi kumbuyo kwa ntchafu ndi mkati.
- Za manja. Chotsani kugwedezeka pamanja ndi masewera olimbitsa thupi apamwamba a biceps, triceps ndi mapewa. Pazochita zolimbitsa thupi mudzafunika ma dumbbells ndi Mat. Mukhoza kuyamba ndi dumbbells 0.5 kg, pang'onopang'ono kuwonjezera kulemera.
- Za atolankhani. Wophunzitsa amatha kudzitamandira ndi paketi 6, ndiye nthawi yoti mutenge chitsanzo chake ndikuchita masewera olimbitsa thupi atolankhani. Mukudikirira thabwa, mwendo umakweza ndikukweza mapewa. Minofu ya m'mimba idzagwira ntchito mosalekeza.
- Mphamvu yotambasula. Phunziroli lapangidwa kuti likhale lotambasula kwambiri minofu ndi thupi losinthasintha. Cindy amaperekanso masewera olimbitsa thupi abwino owonjezera minofu.
Monga mukuonera, pulogalamu "Kukongola kwa mphindi 10" imagwiritsa ntchito minofu yonse ya thupi lanu. Mutha kuchita masewera olimbitsa thupi kamodzi patsiku, ndipo mutha kuchita kanyumba konse. Komabe, sikoyenera tsiku loyamba kudzipatsa katundu wolemera, ndi bwino kuti pang'onopang'ono azolowere m'kalasi. Muyeneranso kukhala okonzeka kumva kupweteka kwa minofu tsiku lotsatira pambuyo pa kuchitidwa kwa pulogalamu. Palibe chifukwa chochoka, pang'onopang'ono thupi lanu lidzazolowera katundu.
Ngati simunasankhe komwe mungayambire, tikukulimbikitsani kuti muwonere mwachidule maphunziro oyambira oyamba ndi a Jillian Michaels, komwe mudzatha kupezanso maphunziro olimbitsa thupi oyenera.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamu "Kukongola kwa mphindi 10" ndi yabwino kwa oyamba kumene. Cindy Whitmarsh amapereka masewera otsika mtengo koma ogwira mtima kumadera onse amavuto.
2. Kuchita masewera olimbitsa thupi kudzakuthandizani kulimbikitsa minofu ya m'mimba, kumangitsa matako ndi ntchafu, kuchepetsa manja ogwedezeka. Popanda chisamaliro sipadzakhala gawo limodzi la thupi.
3. Mphunzitsiyo ndi mwatsatanetsatane ndipo akufotokoza mbali zonse za masewera olimbitsa thupi, kotero simudzakhala ndi zovuta ngakhale simunakhalepo mu masewera olimbitsa thupi. Komanso, vidiyoyi ili m'chinenero cha Chirasha.
4. Pamakalasi simufunikira zida zowonjezera kupatula ma dumbbells ndi Mat.
5. Cindy Whitmarsh amapereka zofunika zolimbitsa thupi lonse, yomwe ili pa Maziko a mapulogalamu ambiri olimbitsa thupi.
6. Videoframerate mosavuta wosweka kwa mphindi 10. Mutha kuchita masewera olimbitsa thupi pamalo ena ovuta, mutha kuphatikiza makalasi angapo, ndipo mutha kuchita kanyumba konse.
kuipa:
1. Chitani masewera olimbitsa thupi oyenera oyamba kumene ndi omwe sanakhalepo ntchito zolimbitsa thupi.
2. Ngati mukufuna kuchepetsa thupi ndi kutentha mafuta, ndiye kuti pulogalamuyi iyenera kuphatikizidwa ndi katundu wa aerobic. Tikukupangirani kuti muwonere: masewera olimbitsa thupi a cardio abwino kwambiri kwa aliyense.
"Kukongola kwa mphindi 10" ndiye pulogalamu yabwino kwa oyamba kumene. Zidzakuthandizani kugwira ntchito pazovuta zanu, kulimbikitsa minofu ndikupanga thupi lopanda mphamvu. Kulimbitsa thupi kwakanthawi kochepa komanso kogwira mtima idzakhala njira yabwino kwambiri kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi.
Werenganinso: Kuchita bwino kwambiri koyambirira kwa oyamba kumene kapena komwe angayambire kulimbitsa thupi?