Mwaphonya maphunziro atsopano a Kate Friedrich? Kenako tikukuwonetsani imodzi mwazinthu zomaliza za mphunzitsi wotchuka - XTrain yomwe mudzatha kugwira ntchito pazovuta zamtundu uliwonse, kubweretsa minofu m'mawu ndikuchotsa mafuta ochulukirapo.
Kufotokozera kwa pulogalamu XTrain kuchokera kwa Kate Frederick
XTrain ndi maphunziro ovuta kwambiri omwe angakuthandizeni kukonza thanzi lanu ndikuchepetsa kuchuluka kwamafuta amthupi. Kate Friedrich amapereka katundu osiyanasiyana kwa minofu yonse ya kumtunda ndi kumunsi kwa thupi. Mudzagwiritsa ntchito zonse zomwe zingatheke kunyumba (kupatula ndodo), kuti muthetse mavuto onse. Kutsika kwa Kate ndikugwiritsa ntchito mphamvu, mphamvu ndi aerobic, magwiridwe antchito ndi ma plyometric, ndikukukakamizani kuti mugwire ntchito mopitilira zomwe angathe.
Mu pulogalamu XTrain m'gulu Zochita 11 zosiyanazomwe zitha kuchitidwa padera kapena kuphatikizidwa kukhala pulogalamu imodzi. M'mabulaketi zida zowonjezera zofunika pavidiyo iliyonse.
1. Super Mabala (Mphindi 45): kuphunzitsidwa mwamphamvu kwamphamvu kwa thupi lonse. Mudzasintha magawo amphamvu ndi ma dumbbells ndipo ndi gawo lochepa la cardio (ma dumbbell, chowonjezera pachifuwa, chowonjezera pachifuwa, mbale zowuluka).
2. mwendo (Mphindi 52): masewera olimbitsa thupi a miyendo ndi matako, omwe amaphatikizapo masewera olimbitsa thupi osiyanasiyana apansi monga mphamvu ndi khalidwe la Borrego (ma dumbbells, mpira wolimbitsa thupi, chowonjezera pachifuwa, mbale zowuluka).
3. cardio mwendo kuphulika (Mphindi 56): pulogalamu ya aerobic-mphamvu yowotcha mafuta ndi kulimbikitsa minofu ya m'munsi mwa thupi. Zimaphatikizapo plyometrics ndi masewera olimbitsa thupi ndi zolemera (dumbbells, sitepe sitepe, kugwira mapazi).
4. Chifuwa, Msana & Mapewa (Mphindi 51): kuphunzitsa mphamvu zachifuwa, msana ndi mapewa (dumbbells, mpira wolimbitsa thupi, kugwira).
5. Bi's & Tri's (Mphindi 45): maphunziro amphamvu amphamvu a biceps ndi triceps (dumbbell, fitball, expander).
6. Kutentha kukukhala Pachifuwa, Kubwerera & mapewa (Mphindi 50): kuphunzitsa mphamvu pachifuwa, msana ndi mapewa ndi kulemera kwambiri. Pa gulu lililonse la minofu limatenga kuzungulira kosiyana kwa mphindi 13 (dumbbells, sitepe sitepe, expander).
7. Burn Sets Bi's & Tri's (Mphindi 37): kulimbitsa thupi kwa ma biceps ndi ma triceps olemera kwambiri. Pa gulu lililonse la minofu limatenga kuzungulira kosiyana kwa mphindi 13 (dumbbells, sitepe sitepe, expander).
8. Kumenyetsa Kwambiri (Mphindi 46): Mphindi 30 zoyamba mudzakhala masewera olimbitsa thupi otengera masewera a karati, kenako mphindi 10 zolimbitsa thupi ndi ma dumbbells kuti mumveke minofu. (dumbbell).
9. Zonse Zochepa Zochepa za HiiT (Mphindi 38): kulimbitsa thupi kwakanthawi kochepa kwapakatikati. Kuzungulira koyamba (mphindi 13) - ndi dumbbell ndi kulemera kwa thupi lake. Mzere wachiwiri (mphindi 11) - ndi sitepe. Mzere wachitatu (mphindi 5) - akukonzekera kuuluka (ma dumbbells, masitepe, mbale zowuluka).
10. Tabatacise (45 min): Maphunziro apakati a TABATA kuti awotche zopatsa mphamvu zambiri ndi mafuta. Mukuyembekezeredwa ndi maulendo 5 a TABATA (sitepe-nsanja).
11. imakwera Kulimbitsa thupi (Mphindi 56): kagawo kakang'ono ka cardio pakuyenda (kuzungulira).
12. pakati (Mphindi 10): maphunziro awiri achidule a bonasi a kutumphuka kwa mphindi 10 iliyonse. Amakhala pansi ndipo amaphatikiza masewera olimbitsa thupi kumbuyo ndi lamba.
Pulogalamuyi imaphatikizanso kalendala ya zochitika, koma ikhala yofunikira kwa iwo okhawo omwe amagula ma DVD ovuta, popeza ndandandayo imaphatikizapo zomwe zimatchedwa "zosakaniza” (premix). The premix ndi magawo a mapulogalamu, motero amaphatikiza kupanga phunziro pamlingo wina wovuta. Komabe, mukhoza kupanga kalendala yoyima, kusintha mphamvu ndi masewera olimbitsa thupi momwe mungathere.
Kuti muthe kuchita phunziroli mumafunika zinthu zina, monga m'mapulogalamu ambiri a Kate Frederick. Chonde dziwani, ndi zofunika kukhala nazo awiri awiriawiri a dumbbells osiyanasiyana kulemera. Kanemayu akuwonetsa kulemera kotani komwe mphunzitsi amagwiritsa ntchito pazochitika zinazake, koma mutha kuyesa kupeza ma dumbbells oyenera kulemera, kutengera luso lawo. Pulogalamuyi idapangidwa kuti ikhale yopititsa patsogolo, ngakhale pamlingo wapakati maphunziro ambiri azikhalapo.
Fulumirani kuyesa seti yabwino ya Kate Friedrich - XTrain. Muvidiyoyi yosiyana siyana mudzapeza maphunziro omwe mumawakonda kuti muzitha kuphedwa nthawi zonse. Yambani kuyesetsa kukonza thupi lanu lero!
Pakati pa anzawo awona pulogalamu ina yotchuka pa cate, ya Friedrich's low impact complex Low Impact Series.