Burn Xtreme: Mapulogalamu a 2 owotcha mafuta ndikuwonetsa thupi kuchokera kwa Mike Donavanik

Iwalani za kulemera kowonjezera, madera ovuta ndi mawonekedwe oipa ndi mapulogalamu a mphunzitsi, omwe amatchuka padziko lonse lapansi. Mike Donavanik akuphunzitsani kugwira ntchito pathupi lanu ngakhale kunyumba.

Mike Donavanik (Mike Donavanik) ndi mphunzitsi waku America komanso katswiri wazolimbitsa thupi, yemwe ali ndi Studio yake yamasewera ku Los Angeles. Iye ndi mphunzitsi waumwini wa ochita zisudzo, opanga, otchuka ndi nyenyezi zamalonda awonetsero. Mike ali ndi njira yakeyake ya kanema pa youtube, komwe nthawi zonse amaika maphunziro ake ku ungwiro wa thupi. Akupanganso DVD yokhala ndi mapulogalamu omwe angakuthandizeni kuti mukhale ndi mawonekedwe abwino kwambiri. Za mavidiyowa ndipo tidzakambirana m'nkhaniyi.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Zochita zabwino kwambiri 50 pamimba mosabisa
  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
  • Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
  • Zonse zokhudzana ndi Push-UPS: zimawonekera + ma pushups
  • Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu
  • Zochita 20 zapamwamba zokulitsa kukhazikika (zithunzi)
  • Zochita 30 zapamwamba za ntchafu yakunja

Yatsani Xtreme Dizilo

Burn Xtreme Diesel ndi pulogalamu ya mphindi 60 yomwe ingakuthandizeni kutentha ma calories 500-600 ndikuwongolera thupi. Lowani nawo maphunziro osayimitsa kuchokera kwa Mike Donavanik ndi mnzake pazamasewera olimbitsa thupi Jamie McFadden. Pulogalamu yamphamvu ya Aerobic imatsogolera kumveketsa minofu m'thupi lanu, kuchotsa malo omwe ali ndi vuto ndikukuthandizani kuti muchepetse thupi. Pamakalasi mudzafunika dumbbell imodzi yolemera 2 kg.

Kumayambiriro kwa pulogalamuyi mudzapeza machitidwe osiyanasiyana amphamvu amphamvu a minofu ya kumtunda ndi kumunsi kwa thupi. Mudzachita masewera olimbitsa thupi ndi dumbbell ndi kuchepetsa thupi. Izi zimatsatiridwa ndi gawo-kuphulika masewera olimbitsa thupi kuti muwonjezere kugunda kwa mtima ndi kuwotcha mafuta. Muli ndi nthawi yopumira pambuyo pa cardio, popeza Mike adzakuphatikiziraninso pakuchita masewera olimbitsa thupi mwamphamvu. Mphindi 15 zapitazi mudzachita masewera olimbitsa thupi a m'mimba ndi kugunda.

Zochita zolimbitsa thupi, zophulika za cardio, plyometrics, gwiritsani ntchito makina osindikizira ndi kutumphuka - zonsezi zimaphatikizapo pulogalamu yamphamvu ya Xtreme Burn Diesel. Konzekerani kuti mupereke 100% ndikukhala ndi maphunziro opambana a HIIT, omwe angakuthandizeni kupeza zotsatira zabwino kwambiri. Pulogalamuyi ikulimbikitsidwa kuti igwire ntchito zapamwamba.

Xtreme Burn Bodyweight Blast

Maphunziro ovuta a Xtreme Burn Bodyweight Blast amakopa makamaka kwa iwo omwe alibe nthawi yamakalasi olimbitsa thupi ola. Magawo amatenga mphindi zosakwana 30, koma ndikulonjezani kuti mupeza zotsatira zabwino ngakhale kwakanthawi kochepa. Zolimbitsa thupi zonse zimachitika ndi kulemera kwa thupi lanu, simufunikira zida zowonjezera.

Xtreme Burn Bodyweight Blast imaphatikizapo mapulogalamu atatu otenthetsera mafuta ndi mamvekedwe a thupi:

  • Mphamvu (28 min): chopha HIIT kulimbitsa thupi ntchito minofu ya thupi lonse. Mike amagwiritsa ntchito masewera olimbitsa thupi komanso olimbitsa thupi kuti awonjezere mphamvu, mphamvu komanso kupirira. Pulogalamuyi imaphatikizapo kukankha-UPS, squats, kudumpha, burpees, mapapo, matabwa. Phunziro limachitika pa liwiro lapamwamba.
  • Cardio (mphindi 18): Kulimbitsa thupi kwakanthawi kochepa koma kotentha kwambiri kumaphatikizapo masewera olimbitsa thupi a aerobic ndi plyometric kuti mukweze kugunda kwamtima ndikuwotcha ma calories ochuluka mumphindi 18 zokha! Pulogalamuyi imadutsa munjira yosayimitsa. Mike akupereka kuti asasokonezedwe ngakhale kwa mphindi imodzi, kuti akwaniritse zotsatira zabwino mu nthawi yochepa.
  • Zovuta & Zofunika (18 min): ndipo pano pulogalamu iyi ndi kusankha amene akufuna kulimbitsa mimba ndi kulimbikitsa pakati. Mnzake wa Mike anali Kym Nonstop, blogger wodziwika bwino wolimbitsa thupi, ndipo zikuwonetsa zovuta zolimbitsa thupi zomwe Mike akuwonetsa kusiyanasiyana kopepuka. Maphunziro ali pansi pa malo opingasa, koma amachitidwa mofulumira. Kuphatikiza apo, mphunzitsiyo amayatsidwa m'kalasi masewera angapo a cardio kuti akweze kugunda.

Phatikizani zolimbitsa thupi 3 zazifupizi kutengera ndandanda yanu komanso nthawi. Ngati muli ndi mphindi 20 zokha, sankhani Cardio kapena Abs & Core. Ngati muli ndi nthawi yochulukirapo, alumikizani onse awiri kapena chitani Mphamvu. Ndipo iwo omwe ali okonzeka kuthana ndi ntchito zapamwamba, ndikuphatikiza makanema onse atatu kuti apange masewera olimbitsa thupi amisala.

Xtreme Burn Bodyweight Blast - Kalavani // Mike Donavanik

Kuwotcha Dizilo Kapena Kuphulika Kwa Bodyweight? Yesani zonse ziwiri ndikusankha kalasi yabwino kwambiri. Zida zochepa, nthawi yochepa komanso zotsatira zabwino kwambiri - mphunzitsi Mike Donavanik amafuna moyenerera pakati pa anthu aku America.

Onaninso gulu lathu la maphunziro apakanema:

Siyani Mumakonda