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BeFit Mu 30 Extreme Workout ndizovuta zophunzitsira kwakanthawi kwakanthawi ndi ma dumbbells opangidwa kuchepetsa kulemera komanso kukonza thupi. Pulogalamuyi ndi yaulere ndipo imapezeka pa Youtube.
Kufotokozera kwamapulogalamu BeFit In 30 Extreme Workout
Pulogalamuyi idapangidwa ndi doko lolimbitsa thupi makamaka BeFit kuti musinthe mawonekedwe anu ndikusintha thupi. Zovutazo zimakhala ndimaphunziro azakatikati omwe amayang'ana kwambiri kukulitsa kwa mphamvu, kupirira ndi kupirira. Mudzawotcha mafuta, kulimbitsa minofu ndikulimbitsa thupi ndi zolimbitsa thupi kwa mphindi 20.
Makalasi amaphunzitsidwa ndi akatswiri azaumoyo komanso ophunzitsa ovomerezeka a Scott Herman ndi Susan Becraft. Adzakutsogolerani kupyola pulogalamu ya miyezi itatu ndi kalendala yokonzekera maphunziro. Kwa masiku 90 mudzatha kuonda, kuwotcha mafuta m'thupi, kufulumizitsa kagayidwe kake ndikupeza zotsatira zabwino. Masiku 30 aliwonse mulingo wovuta wamaphunzirowo umakwera, chifukwa chake mumapita patsogolo ndikukhala olimba thupi.
Burn to the Beat: 12 kulimbitsa thupi kwakanthawi kochepa kuchokera ku BeFit
Zovutazo zimamangidwa pophatikiza maphunziro a aerobic ndi mphamvu. Kapangidwe ka BeFit In 30 Extreme Workout kumaphatikizapo makanema 9 osiyanasiyana: atatu pamlingo uliwonse. Ntchito zonse zimatha pafupifupi mphindi 20. Kuti muzichita masewera olimbitsa thupi mufunika ma dumbbells, sankhani cholemera kutengera kuthekera kwawo kuchokera ku 1.5 makilogalamu komanso pamwambapa. Dongosolo lochokera ku BeFit loyenera mulingo wapakatikati komanso pamwambapa.
BeFit Mu 30 Extreme Workout ndi zovuta zolimba zolimbitsa thupi ndi masewera olimbitsa thupi achizolowezi, kwakanthawi kochepa chabe. Zachidziwikire kuti ochepa angayendetse masiku 90, koma posintha, makalasiwa akukwanirani bwino. Ophunzitsa a Scott ndi Susan sangatchulidwe kuti ndi omwe amawalimbikitsa, koma amachita bwino ntchito yawo.
Zovuta BeFit Mu 30 Extreme Workout
Kalendala yamakalasi imaganiza kuti mudzaphunzitsa kanayi pa sabata. Ngati simukufuna kutsatira pulogalamuyi kwa miyezi 4, mutha kusankha phunziroli, kutengera zosowa zanu. Tikukufotokozerani malongosoledwe amakanema onse asanu ndi anayi, zomwe zimaphatikizapo BeFit In 30 Extreme Workout.
Gawo lirilonse limaphatikizapo masewera olimbitsa thupi angapo, zolimbitsa thupi zimatha masekondi 60 ndipo sizibwerezedwa. Ngakhale pakuphunzira ndikuyang'ana zovuta zina makamaka zimakhudza thupi lonse.
Mbali yoyamba (Mzere 1)
1. Kuchepetsa Kulimbitsa Thupi
Pakatikati cardio Workout kuwotcha mafuta ndikuwonjezera kupirira. Kuphatikiza kuzungulira katatu kwa machitidwe atatu aliwonse, kupumula pakati pa masewera olimbitsa thupi - masekondi 3. Pambuyo pakuzungulira katatu kukuyembekezerani zolimbitsa 3 za minofu yam'mimba. Kusunga sikofunikira.
Zochita: Ma bondo apamwamba, Jumping Jacks, Burpees, Skaters, Squat, Hop, Jumps Toe, Heisman, Mapazi Otentha, Kukwera Mapiri, Njinga, Pansi Wipers.
2. Kuwotcha Mafuta ndi Kulimbitsa Thupi
Kulimbitsa thupi poyatsa mafuta komanso kulimbikitsa minofu ya m'mimba. Kuphatikiza kuzungulira 4 kwa machitidwe atatu aliwonse ndi kupumula kwamasekondi 3 pakati pa masewera olimbitsa thupi. Mutha kuchita zolimbitsa thupi zingapo kutumphuka: kuyimirira, kugona kumbuyo, pamalo omwera bar. Mufunika ma dumbbells awiri.
Zochita: Curtsey Lunge, Kankhirani Kumbali ya Plank, Kusinthanitsa V-Up, Kusintha Patsogolo, Gulu, Kutentha Kwambiri Lunge, Makina Ozungulira, Mpweya Wozama Kwambiri, Plank Fire Hydrant, Njinga, Turo Flips, Plank Kunja Kwa Ma Drives, Ma tebulo .
3. Mwendo, Ntchafu ndi Matako Olimbitsa Thupi
Pulogalamu yomwe imagogomezera thupi lotsika: miyendo, ntchafu ndi matako. Kuphatikizanso thupi lanu lapamwamba komanso pachimake. Gawoli lidzakhala ndi magawo atatu a masewera olimbitsa thupi atatu aliwonse ndi kupumula kwamasekondi 3 pakati pamasewera. Pomaliza, ndikukuyembekezerani zolimbitsa thupi zingapo zam'mimba. Mukufuna ma dumbbells.
Zochita: Squat Press, Olimba-Mwendo Wakufa Lift, Bent Over T-Row, Split Squat, Bent Over Alternating Row, Lateral Squat, Alternative Reverse Lunge, Reverse Fly With Leg Lift, Swimm, Russian Twists, Alternating Leg Drops.
Mbali yachiwiri (Mzere 2)
4. Kuchepetsa Kuthupi Kulimbitsa Thupi
Videothreesome yamoto woyaka komanso kukula kwa kupirira, yomwe imakhala ndi masewera olimbitsa thupi a aerobic, plyometric ndi magwiridwe antchito amthupi lonse. Kalasi imaphatikizapo zozungulira zitatu za machitidwe atatu aliwonse, pakati pa masewera olimbitsa thupi amayenera kupumula mumasekondi 3. Kufufuza sikofunikira.
Zochita: Kusinthasintha kwa Skier Jumps, Groiners, Plank Push-Ups, Double Tuck, Kutsekemera Kotsalira, Hop Hop Tuck, Mapuloti Amawombera, Kick Butt, Fast Feet Sprawl, Salute Groiners.
5. Cardio Ab Kuphulika kulimbitsa thupi
Olimbitsa thupi kwa minofu ya pamimba ndi katundu wowonjezera kumtunda kwa thupi. Kuphatikiza kuzungulira katatu kwa masewera atatu aliyense ali ndi mpumulo wa masekondi 3 mukatha kuchita masewera olimbitsa thupi. Pambuyo pamaulendo atatu mudzakhala ndi masewera olimbitsa thupi a 3. Mufunika ma dumbbells awiri.
Masewera olimbitsa thupi: Katatu Squat w/ Dumbbell, Kankhani Up ku Pulani, Kupindika Kwapakati, Mgwirizano Wotsatira, Chest Press, Side V-Ups, Star Pateral Planks, Alternating Leg Flys, Triple Crunch, Elbow Plank Hold, Superman.
6. Kuchepetsa Kulimbitsa Thupi
Pulogalamu yotsindika thupi lotsika, komanso mumakhala ndi pakati, mikono ndi mapewa. Kuphatikiza kuzungulira 4 kwa machitidwe atatu aliwonse, pakati pa masewera olimbitsa thupi masekondi 3. Ulendo womaliza kugwira ntchito atolankhani. Mufunika ma dumbbells awiri ndi mpando.
Masewera olimbitsa thupi: Front squat Press, Single-Leg Dead Lift, Renegade Row, Bulgarian Split Squat, Bridge W / Pull-Over, Plank W / Row & Fly, Reverse Lunge, Alternating lateral Lunge, Alternating Squat, Renegade Freaks, Static 90 Degree Hold, Oblique Swivel.
Mulingo wachitatu (Mzere 3)
7. Kulimbitsa Thupi Lathunthu La Mafuta
Nthawi yayikulu cardio Workout thupi lonse lomwe limagwiritsa ntchito kuphatikiza kwa magwiridwe antchito, plyometric ndi ma aerobic. Gawoli lidzakhala ndi maulendo atatu, machitidwe anayi pamtundu uliwonse, pakati pa masewera olimbitsa thupi masekondi 3. Mufunika dumbbell imodzi.
Zochita: Push Jerks, Squat Jump, High Knee Touches, Burpees To Push Up, Single Strike, Single Leg Tuck, Mountain Climbers to Burpees, Plank Tuck-Ins, Power Jacks, Alternating Snatch, Plank with Rotation, Rotating Jump Lunges, Mgulu Umodzi Gwirani.
8. Kugwiritsa Ntchito Mphamvu Zolimba Kwambiri Kwambiri
Pulogalamu yapakatikati yomwe imaphatikizapo zolimbitsa thupi ndi dumbbell komanso zolimbitsa thupi kwambiri kuti zikweze kugunda kwa mtima ndi mafuta oyaka. Mupeza zozungulira zinayi za machitidwe anayi pamtundu uliwonse, pakati pa masewera olimbitsa thupi mphindi 4. Palinso zodumpha zambiri monga momwe zidalili kale, koma zilipo masewera olimbitsa thupi. Mufunika ma dumbbells awiri.
Zochita: Jump squat, Dumbbell Swing, Jerk, Row, Plank Retraction, alternating switch Lunge, Ozungulira Okhazikika, Bilateral Snatch Lunge, Single-Leg Cross Behind, Bridge Russia, Tuck Jumps, Jump Shrugs, Sumo Hold.
9.Kulimbitsa Kwambiri Kwambiri kwa Cardio Abs Fat
Zochita za cardio zimaphatikizapo kutsindika ntchito ya Cora. Kuphatikiza pa kuchita masewera olimbitsa thupi kwambiri, mumalimbitsa minofu yam'mimba ndikulimbitsa thupi ndikuyimirira ndikugona pansi. Vidiyo imaphatikizapo zozungulira zitatu za masewera anayi aliwonse. Pakati pa masewera olimbitsa thupi padzakhala kupumula kwa mphindi 3. Mufunika dumbbell imodzi.
Zochita: Plie Jump squat, High to Low, Power Up, Power V-Up, Swing 90 Turns, Jump Side Kick, Muziganiza Zoyendetsa Pot, Ma Boat Rotations, Russia, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
Mutha kusankha makanema apaokha kapena kupita pa kalendala. Kuchita masewera olimbitsa thupi pafupipafupi ndi BeFit In 30 Extreme Workout kudzakuthandizani kuyandikira kwa mawonekedwe abwino.
Komanso werengani: Kuchita bwino kwa 8 kuchokera kwa makochi osiyanasiyana Daily Burn
Pulogalamu yokonzeka, Kulankhula ndi kukula kwa minofu, Kulimbitsa thupi kwakanthawi ndi ma dumbbells