Zamkatimu
Eva Chodakowska (Ewa Chodakowska) ndi mphunzitsi waku Poland, wolemba mabuku onena za moyo wathanzi, Mlengi wa mapulogalamu olimbitsa thupi kunyumba. Yesani masewero olimbitsa thupizomwe simukusowa zambiri pamaphunziro ndi zida zowonjezera.
Eva Chodakowska ndi kulimbitsa thupi kwake
Eva Chodakowska wotchuka kwambiri ku Poland. Iye ndiye yemwe ali ndi mbiri ya Guinness World monga wotsogolera masewera olimbitsa thupi otseguka. Eva adalandira kutamandidwa kwakukulu kuphatikiza pa intaneti. Ali ndi mafani ambiri pa instagram (Otsatira 1.1 miliyoni), Facebook (Olembetsa 2 miliyoni) pa youtube (Olembetsa 200, makanema 40 miliyoni).
Eva ndi mlembi wa mabuku ndi mapulogalamu a maphunziro, imapanga chiwonetsero cha moyo wathanzi pa TV ndikuvomereza umunthu waukulu wa zofalitsa mu dziko la Poland la masewera olimbitsa thupi.
Eva Chodakowska anakhala wotchuka weniweni m'dziko lake. Mu 2016 ku Warsaw adachita nawo kalasi yambuye yolumikizana ndi mphunzitsi wotchuka waku America Shaun T. N'zoonekeratu kuti kutchuka kwa mphunzitsi wa ku Poland kumapita kutali ndi malire a dzikoli.
Tikukupatsani mwachidule mapulogalamu otchuka kwambiri a Eva Khodakovskaya. Maphunziro amachitika m’chinenero cha Chipolishizomwe zingakhale zachilendo. Koma kwa iwo omwe ali ndi chidziwitso chophunzitsidwa, zovuta sizingabwere: Eva amagwiritsa ntchito masewera ochezeka komanso odziwika bwino. Mapulogalamu ambiri safuna zida zina zowonjezera, mudzathana ndi kulemera kwa thupi lake.
1. Skalpel
Skalpel ndi imodzi mwa mapulogalamu otchuka kwambiri Eva Khodakovskaya. Kulimbitsa thupi kwa mphindi 40 kumeneku kumakhala ndi zolimbitsa thupi zolimbitsa thupi m'malo ovuta ndipo zimachitika mwakachetechete popanda aerobics ndi plyometric. Kuwerengera sikufunika.
2. Vuto la Scalpel
Skalpel Wyzwanie pulogalamu yovuta kwambiri yolemetsa, yomwe imaphatikizapo kuchita masewera olimbitsa thupi kumtunda ndi kumunsi kwa thupi. Kanemayo amatenga mphindi 45, theka lachiwiri la maphunziro amachitika pa Mat. Popanda kufufuza.
3. Skalpel Wachiwiri
Zochita izi zimaphatikizapo kugwiritsa ntchito mpando ngati zida zowonjezera zamasewera. Mudzachita kukankha-UPS, squat, kuchita mapapu, kuyimirira m'mipiringidzo - ndi zonsezi ndi mpando. Phunziroli limatenga mphindi 25 kuti mutsirize ntchitoyi mudzafunika mpando wabwino wokhazikika.
4. Chinsinsi cha Pilates
Eva ndi katswiri pa gawo la Pilates, kotero pulogalamu yake idzakopa mafani onse a njira yolimbitsa thupi iyi. Phunziroli limatenga mphindi 50, lili pansi, zida zowonjezera sizifunikira.
5. Wakupha Ćwiczenia
Kulimbitsa thupi kwapakatikati komwe kumaphatikizapo masewera olimbitsa thupi komanso isometric. Pulogalamu yonse ya mphindi 45 imadutsa mu girlsgogames pace. Inventory sikufunika.
6. Mphamvu
Kanemayo agawidwa m'magawo a 3 a mphindi 20 zophunzitsira za cardio, kuphunzitsa pansi kwa miyendo ndi matako kuphunzitsidwa pansi pamimba. Pulogalamuyi imatha ola la 1, mutha kupita pavidiyo ndipo mutha kuchita magawo omwewo.
7. Bikini
Bikini ndi maphunziro a aerobic-mphamvu ndi kulemera kwanu. Mukuyembekezera masewera olimbitsa thupi a plyometric, matabwa, ma squats kuti awotche mafuta ndi minofu yamamvekedwe. Zimatenga mphindi 60, kufufuza sikufunika.
8. Kutentha kwa Szok
Maphunziro apakati, komwe mudzapeza kusinthana kwa magwiridwe antchito, aerobic ndi plyometric. Phunziroli limatenga mphindi 30, koma limalonjeza kuti lidzakhala loyaka kwambiri komanso mafuta.