Matako ndi Matumbo: zolimbitsa thupi ndi Kate Friedrich kuti agwire ntchito m'malo ovuta

Matako ndi Matumbo - awa ndi maphunziro osiyanasiyana othandiza kuti agwire ntchito pamavuto akulu a "azimayi". Kate Friedrich wapanga gulu la masewera olimbitsa thupi kuti aphunzire mokwanira ya minofu yam'mimba, miyendo ndi gluteskuti thupi lanu likhale langwiro.

Kulongosola kwa pulogalamu Matako ndi Matumbo

Kate Frederick mwina ali ndi mapulogalamu osankhidwa akulu kwambiri am'munsi. Matako ndi ma Guts ndi magulu azolimbitsa thupi omwe angakuthandizeni kumangitsa matako, kuchotsa cellulite pa ntchafu, kukwaniritsa elasticity ya miyendo. Komanso, wophunzitsayo adawonjezera gawo lamavidiyo amakungwa kuti likuthandizireni kuchotsa makwinya pamimba ndi pambali. Pulogalamuyi imangophatikiza zolimbitsa thupi zolimbitsa thupi m'malo ovuta popanda mtima wolimba, kotero kuti kulimbitsa thupi kumatha kutchedwa kuti kuchepa.

Pulogalamuyi Butts ndi Guts kumatenga mphindi 78 ndipo ili ndi zigawo zingapo:

• Kutentha (Mphindi 6) kutenthetsa minofu yonse yamthupi.
• Ntchito Yoyimirira (31 mphindi): zolimbitsa ntchafu ndi matako, zomwe zimachitika poyimirira mothandizidwa ndi zozungulira zina (zosintha zingapo zamapapu ndi squats).
• Fllor Work (Mphindi 19): zolimbitsa ntchafu ndi matako pa Mat ndi zolemera za akakolo.
• Kore (14 min): zolimbitsa thupi pakatikati pa Mat ndi dumbbell.
• Tambasula (Mphindi 8): kutambasula minofu yonse mukatha kuchita masewera olimbitsa thupi

Kwa maphunziro, inu adzafunika zida zowonjezera: ma dumbbells (2-4 kg) ndodo, fitball, nsanja yokwera kwambiri, zotanuka, zolemera zamakolo. Monga mukuwonera, pulogalamu imodzi yokha yomwe mumafunikira zida zamasewera za Arsenal. Kate Friedrich nthawi zambiri amagwiritsa ntchito zida zosiyanasiyana kuti azilimbitsa thupi moyenera momwe angathere. Ma Butts ovuta ndi ma Guts ndioyenera maphunziro apakatikati komanso otsogola.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Ili ndi gawo lochita masewera olimbitsa thupi m'malo ovuta. Mudzagwira ntchito kukonza thupi lanu pogwiritsa ntchito zida zowonjezera zamasewera.

2. Matako ndi Matumbo ndiimodzi mwa mapulogalamu othandiza kwambiri kumunsi, koma malowa ndi azimayi ouma khosi.

3. Kate Frederick anali atatchera khutu pamimba: gawo la khungwa pansi lidzakuthandizani kuchotsa makola odedwa pamimba.

4. Kate amagwiritsa ntchito masewera olimbitsa thupi kugwira ntchito m'malo ovuta: squats, lunges, mlathowu ndi wa glutes, thabwa, zopindika, kukweza mwendo pamalo okhazikika komanso anayi onse. Palibe zoyeserera zoyeserera, zokhazokha zokhazokha zodziwika bwino.

5. Pulogalamuyi imapereka kafukufuku wathunthu wa minofu yolunjika pogwiritsa ntchito zolemera zaulere, zotanuka, masewera olimbitsa thupi ndi zolemera. Palibe madera pamapazi ndi matako amene sadzakhala opanda chidwi.

6. Zovuta sizinaphatikizidwe zolimbitsa thupi zolimbitsa thupi, kotero ndioyenera ngakhale kwa iwo omwe sakonda cardio.

kuipa:

1. Pa ntchitoyi mufunika a mndandanda wazowonjezera zina.

2. Sikokwanira masewera olimbitsa thupi kuti akweze mtima, koma mphamvu ya ntchitoyi kuti isatchulidwe. Chifukwa chake, Matako ndi ma Guts atha kugwiritsidwa ntchito ngati Chowonjezera pamaphunziro anga, koma osati ngati ntchito yodziyimira pawokha.

Komabe, ngati mukufuna wololedwa kugwira ntchito ndi miyendo yolimbikira ndi matako, ndi kuwonjezera katundu ku minofu yam'mimba, ma Butt ndi ma Guts azithandizira kwambiri kunyumba kwanu. Kate Friedrich amapereka pulogalamu yabwino yothetsera madera omwe ali ndi zovuta.

Onaninso: X10 - 5 zolimbitsa mafuta ndi Kate Friedrich.