Mumakonda kuonda ndi The Biggest Loser trainers? Ndiye yesani pulogalamu Kalori Gwetsa kuchokera kwa akatswiri olimbitsa thupi ochokera kuwonetsero wotchuka za kuonda. Zochita zazifupi zitatu zidzakuthandizani kuwotcha zopatsa mphamvu kuti muchotse mafuta ochulukirapo ndikuwongolera thupi.
Kufotokozera kwa pulogalamu ya Calorie Knockout
Bob Harper, Anna Kournikova, Dolet Queens ali ndi njira yabwino yophunzitsira kuchokera pawonetsero The Biggest Loser. Adakukonzerani inu pulogalamu yothandiza kuchepetsa thupizomwe zimaphatikizapo masewera olimbitsa thupi a aerobic ndi mphamvu zowotcha mafuta komanso kupanga chithunzi cha taut. Kalori Knockout imamangidwa pamfundo yophunzitsira madera ndipo imaphatikizapo masewera olimbitsa thupi apamwamba kwambiri pamagawo onse ovuta. Sankhani magawo ndikuchita nawo pulogalamu yonse mwakufuna kwanu.
Pulogalamu ya Calorie Knockout imatha mphindi 50 ndipo imaphatikizapo magawo otsatirawa:
- ofunda Up (Mphindi 5). Kutenthetsa kutentha ndi Dalvecom Queens, zomwe zidzakonzekeretsani katunduyo.
- dera 1 (12 mphindi). Kulimbitsa thupi kwa Cardio kuchokera kwa Anna Kournikova pamaziko a kickboxing ndikuwonjezera masewera olimbitsa thupi a thupi lonse.
- dera 2 (15 mphindi). Mphamvu zovuta, zolimbitsa thupi komanso zolimbitsa thupi zochepetsera thupi komanso kamvekedwe ka minofu kuchokera kwa Bob Harper.
- dera 3 (15 mphindi). Maphunziro apakati a TABATA Dalvecom Queens: mudzasinthana masekondi 20 ochita masewera olimbitsa thupi kwambiri komanso nthawi yopumula ya masekondi 10.
- Kuli Down (Mphindi 5). Kuthamanga ndi kutambasula pambuyo pochita masewera olimbitsa thupi. Nthawi zonse yambani makalasi ndi kutentha ndikutha ndi kutambasula.
Pamakalasi mudzafunika ma dumbbells kuchokera 1 kg. Ngati ndinu woyamba, yesani kaye pavidiyo Circuit 1 ndipo pang'onopang'ono onjezerani Circuit 2 ndi Circuit 3 pamene mwakonzeka kuwonjezera katundu. Koma inu mukhoza yomweyo kuchita ndi kwa kanema wamphindi 50, ngati muli okonzeka mwakuthupi. Bob Harper ndi ophunzitsa ena The Biggest Loser adatulutsa mapulogalamu ambiri amakanema, omwe amatha kusintha mawonekedwe anu:
- Zolimbitsa thupi zinayi zazifupi za ophunzitsa oyamba kuchokera ku The Biggest Loser
- Boot Camp: kuonda ndi Bob Harper kwa milungu 6
Ubwino ndi zoyipa
ubwino:
1. Ndi pulogalamu yabwino yowotcha zopatsa mphamvu ndikuchotsa madera ovuta. Mutha kuonda limodzi ndi omwe adatenga nawo gawo pachiwonetsero cha The Biggest Loser omwe akulimbana kwambiri ndi kunenepa kwambiri.
2. Onse atatu machitidwe ndi osiyanasiyana kwambiri, koma ogwira ntchito mofananamo. Maphunzirowa amaphunzitsidwa ndi makochi atatu osiyanasiyana, aliyense ali ndi njira zake komanso mawonekedwe ake pamapulogalamu omanga.
3. Simudzagwira ntchito pazowotcha zopatsa mphamvu, koma zolimbitsa thupi zolimbitsa thupi ndi ma dumbbells.
4. Pulogalamuyi ikuwonetsa magawo angapo azovuta, mutha kusankha masewera olimbitsa thupi omwe angakuyenereni.
5. Zovuta za Calorie Knockout zinabwera 3 zolimbitsa thupi zazifupi (12-15 mphindi), zomwe zingagwiritsidwe ntchito ngati katundu wowonjezera. Kapena mutha kuchita nawo pulogalamu yonse mphindi 50.
6. Maphunziro oyenera misinkhu yonse ya luso, ngakhale kwa oyamba kumene.
kuipa:
1. Pulogalamuyi imaphatikizapo mapapu ambiri, squats, kudumpha, kotero imatha kupereka katundu wolemetsa pamagulu a mawondo.
2. Pamodzi ndi mphunzitsi masewera amasonyeza analandira anthu amene si nthawi zonse mwaukadaulo kuchita masewera olimbitsa thupi. Izi zikhoza kusocheretsa panthawi ya maphunziro.
Kalori Knockout yoyenera osati kwa oyamba kumene - pakusintha, izi zolimbitsa thupi zazifupi akhoza kuchita pafupifupi aliyense. Malizitsani vidiyo ya mphindi 10-15 ya pulogalamu yake yoyambira, ndipo mudzafika pazotsatira zomwe mukufuna mwachangu.
Onaninso: mwachidule za maphunziro a Bob Harper.