Zamkatimu
Tikukuwonetsani chidwi china ntchito ya Bob Harper: The chochepera malamulo. Pulogalamu ya miyezi itatu imaphatikizaponso kulimbitsa thupi kwakanthawi kochepa koma kolimba komwe kudzakuthandizani kuti mukhale bwino.
Za kulimbitsa thupi Bob Harper - Malamulo a Skinny
Malamulo a Khungu kapena “Malamulo ogwirizana” ndi pulogalamu yokwanira ya thupi lonse yopangidwa ndi katswiri wathanzi Bob Harper. Bob adapanga vidiyo iyi kuti ikulimbikitseni, kupirira komanso kusinthasintha ndikuphatikizira zosavuta, koma zochita zolimbitsa thupi. Tsiku lililonse mumachita zolimbitsa thupi zazifupi zomwe zimayang'ana pakuwotcha mafuta ndikupanga mphamvu ya minofu. Bob amaphatikiza zolimbitsa thupi zakumtunda ndi kumtunda kuti zikwaniritse mikono, miyendo ndi abs.
Chifukwa chake, masewera olimbitsa thupi ndi ya miyezi 3 ndipo ili ndi maphunziro 17. Mutha kupanga ndandanda yabwino yamakalasi, ndipo mutha kutenga kalendala yokonzedwa bwino kuchokera kwa mphunzitsi. Iwonetsedwa potsatira "kulimbitsa thupi":
- Cardio (Cardio)
- Mphamvu (mphamvu)
- Zovuta (za minofu yayikulu)
- ABS (kwa ABS)
- yoga
Amangokhala pafupifupi mphindi 10-20 (yoga - mphindi 30), koma osangokhala ochenjeza kwakanthawi kochepa. Ndikhulupirireni, kukula kwa pulogalamuyi kudzakhala kulipirira.
Ndikofunikira kudziwa kuti nthawi yomwe tafotokozayi siyophatikizira kutentha ndi matako. Adapereka Bob ngati kanema wa mphindi 10. Mutha kuziphwanya pang'ono kuti muzichita masewera olimbitsa thupi, mwina pang'ono. Koma mulimonsemo musawaphonye konse - apo ayi pali chiopsezo chachikulu chovulala. Mutha kutenga kutentha ndi mafunde kuchokera kuma pulogalamu ena a Bob Harper, mwachitsanzo, Total Body Transformation Workout.
Kuchita masewera olimbitsa thupi Malamulo a Skinny amafanana ndi njira yayifupi yopingasa, chifukwa chake, pulogalamuyo siyoyambira kumene. Komabe, ntchito yake yayikulu ndikusowa kovuta kovuta. Maphunziro amamangidwa kubwereza mobwerezabwereza kwa zolimbitsa thupi zomwezo ndikuwonjezeka kwamphamvu mwamphamvu. Kwa magawo ena mudzafunika ma dumbbells, koma ngakhale popanda izi mumalimbitsa minofu ndikuwotcha zopatsa mphamvu poyerekeza masewera olimbitsa thupi a plyometric ndi mfundo zophunzitsira zapakatikati.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Izi ndi masewera olimbitsa thupi thupi lonse lokhala ndi masewera olimbitsa thupi nthawi zonse lidzakuthandizani kuti mukhale bwino kwa miyezi 2-3.
2. Malamulo onse a Skinny Ruins amatenga mphindi 20-30! Ndizosangalatsa, kuchita ngakhale kwakanthawi kochepa chonchi, ukhoza kuonda komanso kulimbitsa minofu.
3. Ngakhale yochepa, pulogalamuyi ndi amphamvu. Ngakhale nthawi imeneyi ndiyokwanira kuti yambitsa mafuta ndondomeko.
4. Masewera olimbitsa thupi amagawika m'magulu: atolankhani, minofu yapakati, mphamvu, ma aerobic ndi yoga. Ngakhale mutakhala ndi gawo lonse, mutha kusankha maphunziro oyenera kwambiri.
5. Njira yolimbitsa thupi imaphatikizapo kalendala yokhala ndi ndandanda, koma mutha kuyiphatikiza pakati pawo, mwakufuna kwawo.
6. Kwa makalasi mumabwereza zochitika zomwezo, koma kubwereza kulikonse mukuzichita zonse mwachangu kwambiri.
7. Pulogalamuyi yamangidwa pa mfundo ya intervalnode: mumachita masewera olimbitsa thupi momwe mungathere, pumulani kenako mubwererenso kuntchito yopsa mtima.
kuipa:
1. Njira yolimbitsa thupi siyoyambira kumene. Ngati ndinu oyamba kumene, yang'anani pa maphunziro ndi Bob Harper: Kusintha kwa Kunenepa Koyamba.
2. Kutentha ndi Mangirirani mahatchi ndi kanema wosiyana. Kuphatikiza apo, kulimbitsa thupi komweko kwamakalasi onse kumatha kutopetsa.
3. Ma plyometric ambiri, kudumpha, squats, omwe ali Zosatetezeka pamalumikizidwe a mawondo.
4. Sikuti aliyense angakonde mtundu wa masewera olimbitsa thupi: mudzachita masewera olimbitsa thupi kangapo mobwerezabwereza komanso mwamphamvu.
Kuchita masewera olimbitsa thupi ndi Bob Harper Malamulo a Skinny atha kukhala njira yabwino kwa iwo amene akuyang'ana pulogalamu yayifupi koma yolimbitsa thupi lonse. Kwa miyezi itatu yophunzitsa simudzangolimbitsa thupi lanu, komanso kuti musinthe kwambiri kupirira kwanu.
Onaninso: Pulogalamu yatsopano kuchokera ku Bob Harper's Black Fire.