Sabata Loyera: masewera olimbitsa thupi kwa oyamba kumene kuchokera ku Megan Davis

Sabata Yoyera ya Program ndi yabwino kuyambitsa maphunziro kunyumba. Nyumbayi idapanga mphunzitsi watsopano wa Beachbody Megan Davis ndipo ndiyabwino kwa oyamba kumene. Pulogalamu yolimbitsa thupi pa sabata, mwezi umodzi kapena kuposerapo kuti mutenge nawo mbali pazamasewera!

Megan Davis anali m'modzi mwa anthu makumi awiri omwe adatenga nawo gawo pazowonetsa zenizeni ZAKA 20 kuchokera ku kampani Beachbody. Ntchitoyi inakhudza ophunzitsa ochokera kumadera osiyanasiyana a United States, ndipo wopambanayo adalandira ufulu wopitiriza mgwirizano ndi kampani yolimbitsa thupi. Atayesa ndi kuyesa, Megan adapambana chiwonetserochi ndikulowa nawo gulu la Beachbody. Pakati pa 2017, adatulutsa pulogalamu yake yoyamba ya Cleen Week. Kutenga nawo mbali pachiwonetsero ZAKA 20 Megan adagwira ntchito ngati mphunzitsi kwa zaka zambiri, adatsimikiziridwa ndi NSCA (National Strength and Conditioning Association) natsegula malo ake ochitira masewera olimbitsa thupi.

Chilakolako cha Megan pazaumoyo komanso kulimbitsa thupi chimawonekera mumayendedwe amphamvu komanso olimbikitsa. Ngakhale makalasi ake ndi osavuta komanso oganiza bwino pamaphunziro aliwonse. Iye Megan amakonda kuphunzitsidwa mwamphamvu, koma mu Sabata Loyera lili ndi katundu wosiyanasiyana.

Onaninso:

• Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
• zibangili zolimbitsa thupi: momwe mungasankhire + kusankha kwamitundu

Sabata Loyera: kuwunika kwa pulogalamu

Vutoli ndi Sabata Loyera lomwe limapangidwira iwo omwe angoyamba kumene kuchita masewera olimbitsa thupi. Workout Megan Davis ikulolani kuti mulowemo modekha mumayendedwe ophunzitsira ndikupita patsogolo pang'onopang'ono kupita ku cholinga chanu. Pulogalamuyi ikuwonetsa zosintha zingapo zamasewera, kotero mudzakhala ndi mwayi wopita patsogolo nthawi zonse. Mudzasintha pang'onopang'ono mulingo wolimbitsa thupi wanu: kuyambira koyambira kupita patsogolo. Kulimbitsa thupi kumachepa ndipo ndikwabwino kwa iwo omwe sangakonde kudumpha.

Kuti zigwirizane ndi Sabata Loyera lovutali:

• omwe angoyamba kumene maphunziro kunyumba
• omwe akubwerera ku maphunziro pambuyo popuma nthawi yayitali
• kwa iwo amene akufuna kukoka chithunzi pambuyo pobereka
• kwa iwo omwe akufunafuna masewera olimbitsa thupi osavuta ochita masewera olimbitsa thupi m'mawa
• kwa iwo amene akufuna kuonda popanda katundu wodabwitsa

Ndi zida zotani zomwe zimafunikira pamaphunziro?

Kwa kalasi ya Sabata Yoyera simufunikira zida zowonjezera zolimbitsa thupi. Maphunziro amodzi okha mwa anayi (Mphamvu) gwiritsani ntchito ma dumbbells olemera 1-3 kg. Kwa ena onse a kanema zowonjezera kufufuza sikufunika. Ndikofunikira kukhala ndi Mat yochitira masewera olimbitsa thupi pansi.

Sabata Loyera: maphunziro opangira

Pulogalamu ya To Clean Week imaphatikizapo zolimbitsa thupi 4 zomwe zimasinthana. Iliyonse mwamavidiyowa ili ndi cholinga chake, koma palimodzi amapanga pulogalamu yolimbitsa thupi yolimbitsa thupi lanu komanso thanzi lanu.

1. cardio (35 mphindi). Kulimbitsa thupi kozungulira kumeneku komwe kumakukakamizani kuti mutuluke thukuta bwino. Pulogalamuyi imakhala ndi maulendo anayi ochita masewera olimbitsa thupi atatu mumzere uliwonse. Zochitazo zimabwerezedwa kawiri kawiri, pakati pa kuzungulira ndi kuzungulira mudzapeza kupuma pang'ono. Ngati muchita zolimbitsa thupi mu Baibulo lapamwamba, phunzirolo ndi loyenera kwa wophunzira wodziwa zambiri.
2. mphamvu (35 min). Ndi masewera olimbitsa thupi ozungulira omwe amalimbitsa thupi lapadera komanso lophatikizana. Total akudikira 5 mozungulira zolimbitsa thupi. Pazozungulira zilizonse zimatengera masewera olimbitsa thupi a miyendo ndi ziwiri zolimbitsa thupi zamanja zomwe zimayambira padera, kenako zimaphatikizidwa pamodzi. Zotsatira zake, mudzagwira ntchito mofananamo minofu yonse ya kumtunda ndi kumunsi kwa thupi. Ngati mutenga ma dumbbells ambiri (3-6 kg), masewera olimbitsa thupi ndi odziwa bwino ntchito.
3. Ntchito Core (35 mphindi). Izi yofikira maphunziro kuwotcha zopatsa mphamvu ndi kulimbikitsa minofu ya thupi lonse. Makamaka bwino ntchito minofu (mimba, kumbuyo, matako). Megan amapereka masewera olimbitsa thupi 6, omwe muyenera kumaliza masewerawa payekhapayekha kenako mtundu wophatikizidwa. Zochita zonse zimachitidwa ndikuchepetsa thupi popanda zida zina zowonjezera.
4. Active Flex (23 mphindi). Kuchita masewera olimbitsa thupi odekha kukuthandizani kuti muzitha kutambasula, kusinthasintha komanso kuyenda kwa thupi. Mudzagwira ntchito yolimbitsa msana ndikuwongola kaimidwe. Pulogalamu yabwino kwambiri komanso yapamwamba kwambiri yomwe ingakuthandizeni kupewa kuvulala ndi kuyimilira m'minofu.

Kodi mungaphunzitse bwanji pulogalamuyi?

Megan Davis akukupatsani kuti muphunzitse motsatira ndondomeko zotsatirazi:

• Tsiku 1: Ntchito Yoyambira
• Tsiku 2: Cardio
• Tsiku 3: Mphamvu
• Tsiku 4: Active Flex
• Tsiku 5: Ntchito Yoyambira
• Tsiku 6: Cardio
• Tsiku 7: Mphamvu

Mukhoza kubwereza ndondomekoyi kwa masabata 3-4 kapena kuposerapo mpaka mutapeza zotsatira zomwe mukufuna. Ngati ndandanda yolimba yotereyo siyikugwirizana ndi inu, mutha kuchita masewera olimbitsa thupi 3-4 pa sabata. Koma kaya muli ndi nthawi yotani, onetsetsani kuti mukutsatira masewera olimbitsa thupi Active Flex kamodzi pa sabata.

Mutha kubwereranso ku pulogalamu ya Sabata Yoyera mukapuma nthawi yayitali kuti musinthenso kupsinjika ndikukulitsa kupirira. Pambuyo pophunzitsidwa ndi Megan Davis kuti apitirize ndi zovuta za 21 Day Fix kapena Shift Shop.