Maphunziro ophatikizidwa ndi Janet Jenkins ndizovuta zolimbitsa thupi zomwe zingakuthandizeni kukonza mawonekedwe a thupi lanu. Ngati mukufuna kuonda ndi kumanga minofu, ndi pulogalamu yabwino yochokera kwa wophunzitsa waku Hollywood ndi zomwe mukufuna.
Kufotokozera kwa Pulogalamu Yophatikiza
Janet makamaka amakonda kuphatikiza mitundu ingapo ya katundu mu pulogalamu imodzi. Pachifukwa ichi, makalasi ake ndi othandiza kwambiri kwa thupi lonse. Kutengera kulimbitsa thupi kophatikizana (Ultimate Cross Training) Janet Jenkins amatenga magawo angapo olimbitsa thupi: masewera a kickboxing, Pilates, yoga, aerobic ndi mphamvu. Mudzagwira ntchito nthawi imodzi pa minofu ya thupi lonse, kuwotcha mafuta, kusintha kutambasula ndi kugwirizana. Wophunzitsa amagwiritsa ntchito njira yokhazikika pakukula kwa thupi, zomwe zingakuthandizeni kuchita masewera olimbitsa thupi mwamphamvu komanso mogwira mtima.
Pulogalamuyi imatha mphindi 45. Muyamba ndi masewera olimbitsa thupi a mikono, ntchafu ndi matako, zomwe zimasinthana ndi zida za kickboxing. Mu theka lachiwiri la masewera olimbitsa thupi ophatikizana mudzachita masewera olimbitsa thupi kuchokera ku yoga ndi Pilates, zomwe zimalimbikitsa kamvekedwe ka minofu ndi kusinthasintha. M'chigawo chomaliza cha Janet adakonza zolimbitsa thupi zapamwamba za abs ndi kumbuyo. Pa kalasi imodzi mukhoza kuwotcha za 400 zopatsa mphamvu ndikuwongolera mbali zonse zamavuto amthupi.
Kuti muchite masewerawa mudzafunika Mat pansi ndi ma dumbbells. Phunziro loyenera magawo onse, koma oyamba kumene sayenera kuthamangitsa mphunzitsi wa tempo wapamwamba: ndi bwino kumamatira ku kayimbidwe kake. Maphunziro ophatikizana, kuphatikiza ndi mapulogalamu ena, izi zithandizira kupewa monotony komanso kukulitsa luso la maphunziro. Tikukulangizani kuti muwerenge: Ndemanga za maphunziro onse Janet Jenkins.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Maphunziro ophatikizana, omwe amaperekedwa Janet Jenkins, mudzatha kuchepetsa thupi, kupititsa patsogolo mpumulo wa thupi ndikupangitsa kuti thupi lanu likhale losavuta.
2. Pulogalamuyi ikuphatikizidwa kuchokera madera angapo olimbitsa thupi: maphunziro a cardio, mphamvu, kickboxing, yoga ndi Pilates. Kusiyanasiyana kumeneku kumapangitsa kalasi kukhala yosangalatsa komanso yogwira mtima.
3. Maphunziro amaphatikizapo aerobic ndi mphamvu zolemetsa. Chifukwa cha izi, mudzawotcha mafuta ndi minofu yogwira ntchito nthawi yomweyo.
4. Zochita zolimbitsa thupi zochokera ku yoga ndi Pilates zidzakuthandizani kuti muzitha kutambasula komanso kuti mukhale ndi minofu yowonjezera ya thupi.
5. Pulogalamuyi imamasuliridwa m'Chirasha.
6. Kuti muphunzire mumangofunika ma dumbbells ndi Mat.
7. Pafupifupi machitidwe onse omwe amagwiritsa ntchito Janet, opezeka kwambiri komanso omveka. Amayesa kumamatira ku masewera olimbitsa thupi akale.
kuipa:
1. Pulogalamuyi imodzi. Palibe milingo yopita patsogolo kapena kupatukana kwa magulu a minofu.
Maphunziro ophatikizidwa ndi Janet Jenkins adzakuthandizani kuthana ndi mavuto onse ndikupanga thupi lanu elastic ndi kupumula. Katundu wosiyanasiyana, masewera olimbitsa thupi, zinthu za yoga ndi Pilates zipangitsa kuti pulogalamuyi ikhale yosangalatsa komanso yothandiza.
Chonde onaninso masewera olimbitsa thupi a Jillian Michaels.