Zamkatimu
Thupi Gawo ndikulimbitsa thupi kwa cardio wokhala ndi sitepe yoyeserera kukuthandizani mwamsanga ndi bwino kuonda ndi kumangitsa thupi. Masitepe othamangitsa ndi njira yotchuka yochepetsera thupi, koma a Les Mills asintha pang'ono njira yolimbitsira thanzi, ndikupangitsa kuti ikhale yangwiro.
Kufotokozera kwamapulogalamu kuchokera kumphero za Body Step Les
Les Mills ndi ntchito yapadera yamtunduwu. Gulu laophunzitsa ku New Zealand limapanga kwambiri pulogalamu yapamwamba kwambiri komanso yotsogolazomwe zitha kutchedwa kuti zolembedwera. Les mills yatenga njira zabwino kwambiri zothanirana ndi masewera olimbitsa thupi, ndidawonjezerapo zolimbitsa thupi zapamwamba, ndikuwonjezera nthawi zophulika zamafuta ndikuchita masewera olimbitsa thupi kuti muchepetse thupi - Gawo Lathupi.
Pulogalamu yonseyi imachitika pa sitepe. Kutengera mulingo wamaphunziro anu mumasankha kutalika kwa Stepan: ndibwino kuyamba ndizochepa ndikuwonjezera zovuta pang'onopang'ono. Muyeneranso chimbale kuchokera ku ndodo, yomwe imachita nawo masewera olimbitsa thupi kuti apange minofu ya manja. Ngati simunachotsere chimbalecho kuchokera pa ndodo, mutha kuchilowetsa ndi dumbbell wamba. Monga lamulo, mutha kuyamba ndi 2-2. 5 kg, ndikuwonjezera mphamvu kuti mupitirire kulemera kwakukulu.
M'kalasi papulatifomu makamaka imakhudza minofu ya ntchafu ndi matako. Komabe, kugwiritsa ntchito zolemera zaulere Les mphero zimalumikizananso ndi minofu yakumtunda ndi pamimba. Chifukwa maphunziro ndiwofulumira, mumawotcha ma calories otsika kwambiri ndikuchepetsa thupi. Pulogalamu yonseyi zimachitika kuti muli ndi gyrosigma. Chifukwa chake, ndi Body Step mutha kuchepa thupi ndi mawonekedwe olimba komanso ochepa thupi.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Khwerero aerobics ndi njira yabwino yochitira masewera olimbitsa thupi yomwe imakuthandizani kuwotcha mafuta, kuchepetsa mafuta m'thupi ndikufulumizitsa kagayidwe kake. Maphunziro a ola limodzi muotcha zopitilira 600!
2. Chifukwa cha sitepe, mutha kugwira bwino ntchito gawo lotsika la thupi: minofu yakutsogolo ndi kumbuyo kwa ntchafu, glutes, ng'ombe.
3. Mosiyana ndi sitepe yothamanga, thupi limaphatikizapo zolimbitsa thupi zolimbitsa thupi. Chifukwa chake simumangogwira ntchito yotsika, komanso minofu yamikono, mmbuyo ndi abs.
4. Kuchita masewera olimbitsa thupi papulatifomu pogwiritsa ntchito zolemera, mumagwiritsa ntchito magulu angapo am'magazi motero mumagwiritsa ntchito maphunziro ndi zokolola zambiri. Thupi Gawo ndi imodzi mwama pulogalamu othandiza kwambiri pochepetsa thupi.
5. Kuchita masewera olimbitsa thupi kwa Cardio kumathandizira dongosolo lamtima komanso kulimbitsa minofu ya mtima.
6. Pulogalamuyi imaphunzitsa malire ndikuwathandiza kuyanjanitsa mayendedwe.
7. Nthawi zonse mumatha kuchita masewera olimbitsa thupi, ndikungokweza kutalika kwa nsanja.
Attack ya thupi: kuonda, kuwotcha mafuta owonjezera ndikulimbitsa minofu
kuipa:
1. Kuti muyambe kugwiritsa ntchito pulogalamuyo zida zina zowonjezera: nsanja yolowera, ma disks kuchokera ku ndodo.
2. Monga gawo lirilonse lokonzekera masewera olimbitsa thupi choreography inayakezomwe muyenera kudziwa mukalasi.
Thupi Lolimbitsa Thupi ndi Les Mills kunyumba
Mutha kutenga nawo gawo pulogalamu Thupi ndi nyumba, koma choyamba muyenera kugula zowonjezera zina:
- Gawo lokwerera (itha kusinthidwa ndi njira zosasintha, mwachitsanzo, bokosi la mabuku).
- Diski ku ndodo (mutha kusinthanitsa ma dumbbells wamba kapena botolo lamadzi).
Ngati muphunzitsa m'chipinda cholimbitsa thupi, zida zonse zofunika zidzaperekedwa kwa inu. Kuphatikiza apo, mapulogalamu a Les Mills atha kuchitidwa ndi wophunzitsa wotsimikizika, kotero mudzakhala otsimikiza kuti mudzachita akatswiri.
Komanso werengani: Maphunziro a Cardio pakuponda ntchafu ndi matako, Kate ndi Frederick.