Zamkatimu
Boot Camp ndi pulogalamu yotulutsidwa ndi Bob Harper pamodzi ndi omwe adachita nawo chiwonetsero cha "The Biggest Loser". Mwachitsanzo, ma ward a Bob akuwonetsa momwe angachitire kukwaniritsa chithunzi chokongola ngakhale mosasamala kanthu za zinthu zake zachilengedwe.
Kufotokozera kwa pulogalamu ya Bob Harper's Boot Camp (The Biggest Loser Workout)
Boot Camp ndizovuta zolimbitsa thupi zazifupi kuti musinthe thupi lanu. Maphunziro amachokera ku kuphatikiza kwa magawo amphamvu ndi kuphulika kwa cardio intervals, zomwe mudzawotcha mafuta, kufulumizitsa kagayidwe kachakudya ndikulimbitsa minofu ya thupi. Pamodzi ndi Bob Harper, pulogalamuyi ikuwonetsa ophunzira pawonetsero "The Biggest Loser". Mutha kupeza zotsatira zowoneka bwino m'masabata 6 okha a maphunziro!
Complex ili ndi magawo angapo:
- Kutentha (5 min.)
- Mulingo 1 (mphindi 20)
- Mulingo 2 (mphindi 15)
- Mulingo 3 (mphindi 10)
- Kutambasula komaliza (5 min.)
Chidule cha zolimbitsa thupi zonse za Bob Harper
Ophunzira a Bob Harper akuwonetsa zosintha zingapo zolimbitsa thupi (kuyambira zosavuta mpaka zovuta), kotero mutha kusankha njira yoyenera kwambiri kwa inu. Zolimbitsa thupi muyenera dumbbells (1.5 mpaka 3 kg), komanso kusankha kuchita ndi expander ndi mankhwala mpira (koma osati kwenikweni). Zovuta ndizoyenera kwa onse oyamba kumene komanso wophunzira wodziwa zambiri, mudzatha kusintha masewera olimbitsa thupi pamlingo wanu.
Pulogalamuyo kumatenga masabata 6, pomwe mudzasintha thupi lanu ndikulimbikitsa kupirira kwanu:
- 1-2 sabata: mlingo 1
- Sabata 3-4: mlingo 1 + mlingo 2
- Sabata 5-6: mlingo 1 + mlingo 2 + mlingo 3
Nthawi zonse yambani makalasi ndi kutentha ndikutha ndi kutambasula.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Malowa ndi abwino kwa oyamba kumene komanso omwe akuyamba kuphunzira pambuyo popuma nthawi yayitali.
2. Mu pulogalamuyi, masewera olimbitsa thupi amaphatikizidwa ndi masewera olimbitsa thupi kwa kuchepetsa kulemera kwakukulu ndi kukonza madera ovuta.
3. Pulogalamuyi imagawidwa mosavuta m'magulu ovuta. Choyamba muyenera kuchita mphindi 20 patsiku, kenako 35, kenako mphindi 40 patsiku.
4. Pa maphunziro amasonyeza angapo mitundu yolimbitsa thupi: kwa oyamba ndi apamwamba.
5. Pulogalamuyi ikuphatikizapo omwe adachita nawo chiwonetsero cha "The Biggest Loser" chomwe chinayamba kuchepa ndi kulemera kwa 100+ kg. Zimapereka zowonjezera zolimbikitsa kuchita zovuta.
6. Ngakhale kuti pa kalasi ndi ntchito expander mpira, mudzatha kudutsa ndi dumbbells chabe. Mmodzi mwa atsikana akuwonetsa zosinthika popanda kugwiritsa ntchito zida zowonjezera.
kuipa:
1. Pulogalamuyi imapereka mantha. Ngati simusintha masewera olimbitsa thupi pamasitepe kapena sankhani masewera ena.
Complex Boot Camp yofanana ndi pulogalamu ya Bob Harper kapena, mwachitsanzo, Jillian Michaels. Komabe, omwe ali chatsopano ku kapena kungofuna kusinthasintha zolimbitsa thupi zanu, zidzakwanira m'njira yabwino kwambiri.
Werenganinso: Njira 10 zotchuka kwambiri pa youtube zolimbitsa thupi kunyumba ku Russian.