DB15: nyumbayi ndi mphindi zochepa za 15 zolimbitsa thupi kuchokera ku Daily Burn

Malo odziwika bwino omwe amaphunzitsidwa pa intaneti Daily Burn apanga mphatso yeniyeni kwa iwo omwe sakonda kulimbitsa thupi kwakanthawi. Chitani mphindi 15 zokha patsiku ndikupanga thupi lokongola lamatani popanda malo ovuta.

DB15 - zovuta izi ndizolimbitsa mphindi zochepa za 15 kuchokera ku Daily Burn. Mapulogalamu asanu ndi awiri osiyanasiyana motsogozedwa ndi aphunzitsi asanu ndi awiri oyenerera ikuthandizani kuti muchepetse thupi, kumangitsa thupi, kukulitsa mphamvu ndikuchotsa mapaundi owonjezera. Mu DB15, mupeza magawo onse olimba: HIIT, yoga, TABATA, MMA, kuvina.

Gawani makalasi 7 mkati mwa sabata, ndipo patatha mwezi umodzi inu pezani zotsatira zabwino kwambiri. Muchita zolimbitsa thupi 5 zowotcha mafuta, kulimbitsa thupi 1 mwakachetechete kuti mulimbitse corset waminyewa ndi kalasi imodzi ya yoga yopuma komanso kuchira.

Muthanso kuwonjezera kanema wa mphindi 15 kuchokera ku Daily Burn kupita ku pulani yanu yayikulu yolimbitsa thupi. Maphunziro atha kuchitidwa payekha kapena kuphatikiza ndi mapulogalamu ena. Pofotokozera pansipa zikusonyeza zovuta ndi kuchuluka kwa ma calories opsa: chidziwitsochi chimatengedwa kuchokera patsamba lovomerezeka.

Maofesiwa ali ndi 15 DB kuchokera ku Daily Burn

1. DB15 Breakin (Alikona Bradford)

  • Nthawi: Mphindi 15
  • Zovuta: Pamwamba
  • Ma calories: 151 kcal
  • Kufufuza: palibe mndandanda

DB15 Breakin - masewera olimbitsa thupi popanda zida zina zowonjezera, zomwe zachokera Zinthu zovina ndi hip-hop. Pulogalamuyi siyingatchulidwe kuvina, pali masewera olimbitsa thupi a plyometric, pushups, matabwa. Makalasi othamanga mphindi zonse 15 ndiokwera kwambiri. DB15 Breakin sakonda ngakhale okonda maphunziro ovina.

2. DB15 Tabata 6 (Judi Brown)

  • Nthawi: Mphindi 15
  • Zovuta: Pamwamba
  • Ma calories: 158 kcal
  • Zida: ma dumbbells (atha kukhala opanda iwo)

Pakadali pano palibe zovuta zamakono zomwe zilibe TABATA-zolimbitsa thupi. Apa Judy brown amapereka pulogalamu yophulika ya HIIT ndimphindi zochepa zolimbitsa thupi ndi kupumula. Omangidwa pamiyeso yokhazikika ya TABATA: Masekondi 20 a katundu wodabwitsa, masekondi 10 opuma. Mukuyembekezera zochitika zotsatirazi: ma burpees ena, skater, instep to bar, kulumpha mapapu. M'masiku omalizawa zolimbitsa thupi zilizonse zimakhala zovuta. Zolakwitsa mu pulogalamuyi ndizofunikira koma sizofunikira.

3. DB15 Inferno (Anja Garcia)

  • Nthawi: Mphindi 15
  • Zovuta: Pamwamba
  • Ma calories: 240 kcal
  • Zida: masewera olimbitsa thupi, 1 dumbbell

Pulogalamu yoyaka mafuta malinga ndi Daily Burn imapereka mphunzitsi wodziwika bwino Anna Garcia. Phunziro ili, mufunika zida zowonjezera: masewera olimbitsa thupi, ndi 1 dumbbell. Pulogalamuyi mudzakhala machitidwe atatu okha (Kankhani-UPS yokhala ndi mpira wa yoga, mapapu okhala ndi dumbbell, ma burpees ena), omwe amabwerezedwa mphindi 15 zilizonse. Mudzalimbitsa minofu ndikuwotcha mafuta.

4. DB15 MMA (Lisa Newman)

  • Nthawi: Mphindi 15
  • Zovuta: Pamwamba
  • Ma calories: 184 kcal
  • Kufufuza: palibe mndandanda

Njira ina yathanzi, yomwe yatchuka kwambiri m'zaka zaposachedwa, ndi MMA - zaluso zosakanikirana. Mwa njira, posachedwa tidayankhula za masewera olimbitsa thupi a Beachbody kutengera MMA. Ngati simunakonzekere kuchita masewera olimbitsa thupi mosalekeza, mutha kuyamba ndi pulogalamu yayifupi ya mphindi 15 kuchokera ku Daily Burn. Pulogalamuyi imaphatikizapo zikwapu zingapo komanso kusinthana ndi manja ake ndi masewera olimbitsa thupi.

5. DB15 Kore (Nicola Harrington)

  • Nthawi: Mphindi 15
  • Zovuta: Pamwamba
  • Ma calories: 169 kcal
  • Zida: 1 dumbbell

Ntchitoyi ikuthandizani kuchita masewera olimbitsa thupi minofu ndikuchepetsa mimba. Pulogalamuyi itha kugawidwa m'magawo atatu ofanana: zolimbitsa thupi, zoimirira, zolimbitsa chagona kumbuyo kwanu. Zochita zonse zimakhudza gawo lapakati la thupi. Maphunziro amachitika pang'onopang'ono, koma masewera olimbitsa thupi angapo amakololedwa.

6. DB15 Tiyeni Tisunthire (Keaira LaShae)

  • Nthawi: Mphindi 15
  • Zovuta: Pakati
  • Ma calories: 184 kcal
  • Kufufuza: palibe mndandanda

Masewera olimbitsa thupi a Cardio ochokera ku Kira Lasha sikuti angakuthandizeni kuwotcha zopatsa mphamvu, komanso amakupatsani chisangalalo. Pulogalamu yauzimu yosavuta ndi chisakanizo cha mitundu yosiyanasiyana yovina ndipo zomwe zikufanana ndi Zumba. Mu kanemayu simudzapeza choreography yovuta, phunziro ndi gulu la mayendedwe osavuta pansi pa nyimbo zamoto.

7.DB15 Yoga (Briohny Smyth)

  • Nthawi: Mphindi 15
  • Zovuta: Zotsika
  • Ma calories: 128 kcal
  • Kufufuza: palibe mndandanda

Yoga yochokera ku Daily Burn ikuthandizani kuti mupumule, mubwezeretse minofu mukamaliza masewera olimbitsa thupi komanso kumva kupepuka mthupi lonse. Ma asanas achikhalidwe omwe amachitika pang'onopang'ono omwe angasangalatse onse oyamba kumene komanso akatswiri a yoga. Pulogalamu yamphindi 15 ndiyofunikira makamaka kwa iwo omwe sali okonzeka kupereka yoga nthawi yambiri.

Yambani kuonda ndi pulogalamu yabwino DB 15. Kuphulika kwa mphindi 15 ndikupangitsani kukhala wamphamvu, wokwanira komanso woonda. Makochi asanu ndi awiri a Daily Burn adzakutsogolerani ku cholinga chomwe mukufuna nthawi yochepa.

Komanso werengani: Kuchita masewera olimbitsa thupi 7 kuchokera kwa ophunzitsa osiyanasiyana DailyBurn.

Siyani Mumakonda