Kugwiritsa ntchito masiku 21 moyenera kwa mphindi 20 kuchokera ku Julia Bognar

Posachedwa, tidayankhula za kuphunzitsa Natalie ICO, yemwe amadziwika ndi mgwirizano wake ndi Jillian Michaels. Lero mudzakumana ndi mphunzitsi wina wochokera ku gulu la Jillian ndi kulimbitsa thupi kwake Kusintha kwa masiku 21

Anita Julia Wodziwika (Anita Julia Bognar), mlangizi wodziwika bwino, wothandizira, mtundu wazaka zopitilira 15 wazolimbitsa thupi. Anthu ambiri amakumbukira Anita ngati mnzake Jillian Michaels, m'mapulogalamu ake ambiri, kuphatikiza 30 Day Shred, Body Revolution, Beginner Shred, Killer Buns ndi Ntchafu.

Julia adasewera m'munda za masewera olimbitsa thupi ndi kuvina. Akuphunzira kusukulu yophunzira, adayamba kuphunzitsa magulu ochita masewera olimbitsa thupi (Kupalasa njinga, cardio, hip hop, yoga, maphunziro a Bernie ku benchi), ndipo pang'onopang'ono adazindikira kuchuluka kwakulimba komwe kumasintha miyoyo ya ophunzira ake. Zinamuthandiza kusankha ntchito ya kochi.

Tsopano Julia akuchita mogwirizana ndi GymRa ndikupanga mapulogalamu ochepetsa kunenepa. Ganizirani kuti muyese kulimbitsa thupi kwake kwa masiku 21 kuti mupange thupi lowonda komanso lowoneka bwino. Monga mutu wa maphunziro apakanema, amatchedwa Julia, mtsogolomu tidzamutcha.

Kusintha kwa Tsiku la 21 kuchokera ku Julia Bognar

Kusintha kwa Masiku 21 ndi maphunziro ochepa, Yopangidwira milungu itatu. Julia amapereka katundu wokwanira mthupi lonse: amapereka zolemera ndi kuphunzitsidwa kwa mtima wamafuta oyaka ndikuchotsa madera ovuta. Amaphunzitsa kanthawi kochepa, mphindi 3-15 zokha, koma osiyanasiyana komanso ogwira ntchito.

Kusintha kovuta kwa masiku 21 kunaphatikizidwanso Makanema 10: kulimbitsa thupi kwa cardio katatu HIIT kulimbitsa thupi, kulimbitsa thupi kwa ntchafu ndi matako, kulimbitsa thupi, kulimbitsa m'mimba ndi matako, maphunziro awiri obwezeretsa. Monga mukuwonera, Julia adakonza fomu ya a osiyanasiyana kwambirizomwe zingakuthandizeni kukhala ndi thupi lochepa komanso lamphamvu.

Pulogalamuyi imatenga masiku 21. Ndandanda yamakalasi ndi:

• Tsiku 1: Kunyumba Mafuta Ootcha Cardio Workout Blast Fat
• Tsiku 2: Kutulutsa Kwambiri Kwambiri + Ab Toning Workout
• Tsiku 3: Kunyumba Kwa Yoga Workout Yotambalala Pakati
• Tsiku 4: Kutentha Kwa Mafuta HIIT Cardio Workout
• Tsiku 5: Kutentha Kwambiri kwa Cardio
• Tsiku 6: HIIT Workout Ndi Dumbbells
• Tsiku 7: Kutulutsa Kwathunthu Kwathunthu ndi Foam Roller & Ball
• Tsiku 8: Killer Ab Workout
• Tsiku 9: Mtheradi Kunyumba Kwathu & Kulimbitsa Ntchafu
• Tsiku 10: Ultimate Cardio HIIT Workout for Belly Fat Loss
• Tsiku 11: Kunyumba Kwa Yoga Workout Yotambalala Pakati
• Tsiku 12: Kutulutsa Kwambiri Kwambiri + Ab Toning Workout
• Tsiku 13: Ultimate Cardio HIIT Workout for Belly Fat Loss
• Tsiku 14: Kutulutsa Kwathunthu Kwathunthu ndi Foam Roller & Ball
• Tsiku 15: Kunyumba Mafuta Ootcha Cardio Workout Blast Fat
• Tsiku 16: HIIT Workout Ndi Dumbbells
• Tsiku 17: Killer Ab Workout
• Tsiku 18: Kutentha Kwambiri kwa Cardio
• Tsiku 19: Mtheradi Kunyumba Butt & Ntchafu kulimbitsa thupi
• Tsiku 20: Kutentha Kwa Mafuta HIIT Cardio Workout
• Tsiku 21: Kunyumba Kwa Yoga Workout Yotambalala Pakati

Monga mukuwonera, dongosolo lamlungu silingatanthauzidwe. Koma kawiri pa sabata mukuyembekezera kulimbitsa thupi: Yoga ndi Stretch Ultimate Thupi Lonse Kumasulidwa. Pazochita zolimbitsa thupi mufunika ma dumbbells (1-3 kg) pa masewera olimbitsa thupi, koma makanema ambiri amachitidwa popanda kuwerengera. Mu pulogalamu imodzi (Kutulutsa Kwathunthu Kwathunthu) amafunikiranso chowongolera chapadera, koma mutha kusintha vidiyo iyi pakatambasula / yoga.

Pulogalamuyi idapangidwira maphunziro apakati. Zochita zambiri ndizotheka komanso zoyambira kumene, koma machitidwe ena a aerobic ndi plyometric sanapangidwire gawo loyambira. Ngati mukufuna kuvutitsa kalasiyo, ingoonerani makanema awiri patsiku, kuphatikiza mphamvu ya mtima.

Pulogalamu ya 21 Day Transformation

1. Kunyumba Mafuta Akuwotcha Cardio Workout Blast Fat (Mphindi 18)

Maphunziro a Cardio, omwe amachokera kuzinthu zankhondo. Mukuyembekezera nkhonya ndi mateche kuti mukweze mtima wanu komanso kuwotcha mafuta. Pulogalamuyi ili ndi masewera olimbitsa thupi ochokera ku classic aerobics. Kusunga sikofunikira.

2. Kukweza Kwambiri Mbuyo + Ab Toning Workout (Mphindi 16)

Zochita zolimbitsa thupi zimayang'ana minofu ya matako ndi pamimba. Julia amapereka masewera olimbitsa thupi kuti azitha kugwira bwino ntchito yamavuto komanso kuthana ndi mavuto. Kusunga sikofunikira.

3.Kunyumba Kwa Yoga Workout Tambalala Pakati (16 mphindi)

Uku ndikulimbitsa thupi kwakukulu kudzakuthandizani kuti muchepetse minofu mukatha kuchita masewera olimbitsa thupi. Kuchokera ku yoga pulogalamuyi pang'ono, makamaka muzigwira ntchito yotambasula minofu. Kusunga sikofunikira.

4. Kutentha Kwa Mafuta HIIT Cardio Workout (Mphindi 23)

Gulu lochita masewera olimbitsa thupi motsindika thupi. Mutha kusintha zolimbitsa thupi za plyometric ndi masewera olimbitsa thupi pa Mat kuti mumveke mchiuno ndi matako. Kusunga sikofunikira.

5. Fat Burning Cardio Workout Palibe Zida (Mphindi 20)

Kuchita masewerawa kwa Cardio kwamafuta oyaka ndi kuchepa thupi. Mukuyembekezera kudumpha kosavuta, koma kutentha kukhalebe kwakanthawi kwa mphindi 20. Kusunga sikofunikira.

6.Hiit Workout Ndi Dumbbells (Mphindi 22)

Ma HIIT olimbitsa thupi omwe amasintha masewera olimbitsa thupi ndi mphamvu ndi ma dumbbells. Gulu limakhala lamphamvu, koma likupezeka mwachangu. Mufunika ma dumbbells.

7. Killer Ab Workout (Mphindi 18)

Kanemayo adapangidwa kuti azitha kuthandizira minofu yonse. Julia amapereka masewera olimbitsa thupi poyimirira, kunama komanso pamalo omwera mowa. Zithandizira kulimbitsa minofu yam'mimba, kumbuyo ndi kumbuyo. Ndikufuna ma dumbbells awiri.

8. Mtheradi Wakunyumba Bwalo & Kuyendetsa Ntchafu (Mphindi 18)

Maphunziro apamwamba a minofu ya m'chiuno ndi matako angakuthandizeni kugwira bwino ntchito kumunsi kwa thupi. Gawo loyambirira la kulimbitsa thupi likuyimira kukuyembekezerani: squats, lunges ndi plyometric. Mu theka lachiwiri mupanga ma Pilates pa Mat. Kusunga sikofunikira.

9. Ultimate Cardio HIIT Workout ya Belly Fat Loss (Mphindi 20)

Kuchita masewera olimbitsa thupi a Bosu kuti muchepetse kunenepa komanso minofu ya mawu. Mutha kusintha zolimbitsa thupi za plyometric ndi mphamvu ndi ma dumbbells, zomwe zimakupatsani mwayi wowotcha zopatsa mphamvu komanso kukonza thupi. Ndikufuna ma dumbbells awiri.

10.Utali Wathunthu Wathunthu Wotulutsidwa ndi Foam Roller & Ball (Mphindi 40)

Ntchitoyi yochokera kwa mlangizi wina Kelsey wokhala ndi cholembera chapadera kuti azisisita komanso kupumula minofu. Ngati muli ndi kanema ayi, ingosinthani kanemayu pakutambasula kapena yoga. Mwachitsanzo, onani pulogalamuyi, Masabata atatu a Yoga Retreat.

Pulogalamu ya 21 Day Transformation ndiyabwino pamagulu osiyanasiyana. Mutha kuyesa izi ngati mwakhala ndi nthawi yayitali kusukulu kapena mwangoyamba kumene maphunziro kunyumba.

Onaninso: Kulimba kwa BeFiT: zolimbitsa thupi za HIIT zolimbitsa thupi lonse.