Pambuyo pakupambana kwa Pump Workout makampani awiri akulu kwambiri pakupanga masewera olimbitsa thupi Les Mills ndi BeachBody adatulutsa pulogalamu Kulimbana: Wopambana Nkhondo. Ngati mukufuna kutsogolera thupi lanu kukhala lodabwitsa, ndiye kuti kuphunzira mwakhama kukukumbutsani.
Kufotokozera kwa pulogalamu yonse yolimbana
Les mills - omwe amapanga zolimbitsa thupi zamagulu azolimbitsa thupi omwe amadziwika padziko lonse lapansi. Imodzi ndi pulogalamu yolimbana ndi Thupi masewera olimbana ndi masewera olimbitsa thupi kwambiri. Mu 2013 Millsy mogwirizana ndi BeachBody adatulutsa wamkulu wa Battalion kuti azisewera kunyumba.
Kulimbana: Wopambana Nkhondo ndi zovuta zolimbitsa thupi zingapozomwe zingakuthandizeni kupanga thupi lamaloto anu. Pulogalamuyi imaphatikiza mphamvu yayikulu kwambiri ya aerobic ndi mphamvu yamafuta ambiri. Phunziroli latengera zinthu zosiyanasiyana zankhondo ndi masewera amasewera, kuphatikiza nkhonya, capoeira, karate, Taekwondo, JIU jitsu, Boxing.
Njira yolimbitsa thupi ili ndi kanema 12. Zina mwa izo ndi mphamvu yolemetsa kwamagulu osiyanasiyana amisempha, maphunziro apadera a thupi lakumtunda ndi lotsika, phunziro losiyana kwa atolankhani. Komabe, ambiri ali kulimbitsa thupi kwambiri kalembedwe ka nkhonya kamene kamayendetsa nthawi yayitali. Kutalika kwamapulogalamu kumasiyana kuyambira 20 mpaka 60 mphindi. Onaninso: kufotokozera mwatsatanetsatane zochitika zonse kuchokera ku Kulimbana kovuta: Wopambana Nkhondo.
Kwa makalasi mufunika ma dumbbells ndi Mat, koma zolimbitsa thupi zambiri zimachitika popanda zida zowonjezera. Les mphero zapanga ndandanda ya maphunziro a 3, ndimavuto osiyanasiyana: osavuta, apakatikati komanso otsogola. Mutha kusankha chilichonse, kutengera kukonzeka kwanu. Dongosolo lolimbitsa thupi ndi la masabata 9 (miyezi iwiri), momwe mumadzipangira nokha mawonekedwe abwino.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Kuphatikizika kwamphamvu ndi maphunziro a aerobic, zomwe zingakuthandizeni kuti thupi lanu likhale langwiro. Mupeza minofu yolimba, muchepetse mafuta ndikusintha mawonekedwe anu.
2. Pulogalamuyi kumaphatikizapo 12 workouts amene amapereka kwambiri osiyanasiyana katundu. M'miyezi iwiri mudzatha kukonza madera onse ovuta, makamaka pamimba ndi miyendo.
3. M'kalasi, masewera a kickboxing, karate, capoeira, JIU-jitsu, Taekwondo, Boxing. Mumagwiritsa ntchito minofu yambiri ndikuwotcha mafuta ambiri.
4. Kulimbana kovuta kuli kwabwino ngakhale kwa iwo omwe sanachite nawo masewera olimbana ndi mapulogalamu ena a Millson. Ophunzitsa angakuuzeni zoyambira ndikufotokozera njira yochitira masewera olimbitsa thupi.
5. Les mphero zopangidwa Mtundu wa 3 wa kalendala ya zochitika: kuchokera kosavuta kupita patsogolo. Mutha kuchita imodzi mwamalingaliro omwe mwakwaniritsa kutengera kukonzeka kwanu.
6. Kuphatikiza kwa masewera a karate, plyometric, masewera olimbitsa thupi ndi kulimbitsa thupi kumapangitsa kuti pulogalamuyi ikhale yolimba, koma yoti ichitike.
kuipa:
1. Kuchuluka kwakukulu ndi kulumpha kumapereka katundu wolimba pa bondo ndi akakolo, chifukwa chake malowo si a aliyense.
2. Mungafunike nthawi kuti muzolowere ligament yosadziwika mu kanemayo.
Ndemanga pa pulogalamuyi nkhondowo kuchokera ku Les mills:
Ngati mwakonzeka kupeza mawonekedwe awo abwino ndiye yambani Kumenyana - Wopambana Nkhondo. Njira yoyambirira yophunzitsira yomwe idakhazikitsidwa ndi maluso amasewera ndi masewera a karati, yopangidwa Forest Mills ovuta kwambiri popanga mawonekedwe abwino.
Werenganinso: Konzani Kwambiri ndi Autumn Calabrese: kufotokozera mwatsatanetsatane + malingaliro pa pulogalamuyi.