Zamkatimu
Ngati mukufuna kubweretsa m'mimba mwako bwino, ndiye nthawi yake pulogalamu Kate Frederick kwa atolankhani flat. Zochita zogwira ntchitozi zimangopangidwa kuti ziwongolere mafomu anu.
Kufotokozera kwa pulogalamu Kate Friedrich: Core Max
Kate Friedrich akupereka kuti ayambe ndewu ndi imodzi mwazovuta kwambiri za atsikana. Imayikidwa pa atolankhani Core Max zidzakuthandizani kuti mutetezeke kumimba yowonongeka ndi mbali zophulika. Mphunzitsi waphatikiza mu pulogalamuyi zolimbitsa thupi zogwira mtima komanso zothandiza kuti mulimbikitse minofu yapakati ndikusintha kwa thupi lanu. Phunziroli limayang'ana mosadukiza ndi kusanthula kofanana kwa magawo onse omwe akuwunikiridwa. Zochita zolimbitsa thupi pamimba zimakhudza kumtunda ndi kumunsi kwa abs, obliques, lumbar, ndi minofu yodutsa.
Nthawi yonse ya zovutazo ndi ola limodzi. Zili ndi magawo atatu, omwe amatha mphindi 1. Gawo loyamba limaphatikizapo masewera olimbitsa thupi opanda zida zowonjezera, chachiwiri pogwiritsa ntchito fitball, chachitatu - kugwiritsa ntchito mpira wolimbitsa thupi ndi mpira wachipatala. Zochita zonse zili pa Mat. Mudzachita masewera olimbitsa thupi, kukweza miyendo, matabwa, ndi zina zotero.
Pa maphunziro ndi Keith Frederick mudzafunika fitball (yofunikira) ndi mpira wamankhwala (makamaka, koma popanda iwo). Ngati mulibe fitball, mutha kuchita nthawi yoyamba ya mphindi 20, zomwe sizikufuna zida zowonjezera. Pulogalamuyi ndi yoyenera kwa onse oyamba olimba komanso apamwamba. Chifukwa kulimbitsa thupi kumagawidwa m'magawo, mutha kusintha nthawi yake. Pazonse, zovutazo ndizoyenera pamlingo uliwonse wolimbitsa thupi.
Monga mukudziwa, kuti onaninso mafuta am'mimba, masewera olimbitsa thupi amafunikira. Chifukwa chake, tikulimbikitsidwa kuphatikiza Max Core ndi masewera olimbitsa thupi a Cardio. Zidzakuthandizani kukwaniritsa cholinga chanu mofulumira kwambiri. Pachifukwa ichi, ndizomveka kusankha pulogalamu ya aerobic: Masewera apamwamba kwambiri a cardio apanyumba omwe angagwirizane ndi aliyense!
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Core Max ndi imodzi mwazambiri mapulogalamu abwino kuti apange atolankhani wangwiro. Mutha kuchepetsa m'mimba, kuchotsa m'chiuno ndikulimbitsa minofu yapakati.
2. Zochita zolimbitsa thupi zochokera kwa Kate Friedrich zimakulolani kuti mugwire ntchito yapamwamba ndi yapansi abs, transverse ndi oblique minofu ndi lumbar minofu.
3. Fitball imawonjezera mphamvu ya masewera olimbitsa thupi. Kuchita ndi mpira wokhazikika, mumagwira ntchito yochuluka kwambiri ya minofu.
4. Pulogalamuyi imagawidwa m'magawo, kotero mutha kuchita mphindi 20, mphindi 40 kapena ola limodzi mwakufuna kwanu.
5. Kalasiyo imakhala ndi masewera olimbitsa thupi a m'mimba ndipo imatha ola limodzi, choncho konzekerani kunyamula katundu wolemera kwambiri wa minofu yapakati.
6. Komabe, pulogalamuyi ndi yoyenera pamagulu onse aluso: kuyambira oyamba kupita patsogolo. Oyamba akhoza kufupikitsa nthawi ya phunziro ngati pakufunika.
kuipa:
1. Kuti muchepetse pamimba ndi m'mphepete, muyenera kuchita masewera olimbitsa thupi nthawi zonse. Chifukwa chake, kuthana ndi pulogalamuyi pokhapokha popanda masewera olimbitsa thupi - zilibe ntchito.
2. Pamakalasi mudzafunika fitball ndipo makamaka mpira wamankhwala.
Ndemanga pa pulogalamuyi, Core Max ndi Kate Friedrich:
Pulogalamu Core Max Kate Friedrich kukuthandizani kuti mukhale ndi mawonekedwe abwino. Ngati m'mimba ndi m'chiuno ndi malo anu ovuta, ndiye kuti ntchitoyi idzakuyenererani chifukwa sizingatheke mwa njira.
Chonde dziwani pulogalamu ina yochokera kwa Kate Frederick yamimba.