Zamkatimu
Mukuganiza zolimbitsa thupi kunyumba? Yesani kulimbitsa thupi kwa Bob Harper kwa oyamba kumene - Kuchepetsa Kulemera kwa Cardio Max. Iyi ndi njira yabwino yowotcha mafuta, kumangitsa minofu ndikuchotsa madera ovuta.
Kufotokozera kwa pulogalamu Bob Harper kwa oyamba kumene
Program cardio Max Kunenepa Loss akutsogozedwa ndi Bob Harper ndi ochita nawo mpikisano pawonetsero wamkulu wotayika marathon. Ndi khalidwe la maphunziro imeneyi, mudzatha kupanga chithunzi chocheperako komanso chowonda munthawi yochepa kwambiri. Zovutazo zimakhala ndi zolimbitsa thupi zowotcha mafuta ndi toning zomwe zingakuthandizeni kuchepetsa mimba, kumangitsa m'chiuno ndikulimbikitsa glutes.
Ntchito yabwino kwambiri yoyamba kwa oyamba kumene kapena kumene angayambire kulimbitsa thupi?
Pulogalamu ya Bob Harper kwa oyamba kumene imakhala ndi magawo otsatirawa:
- Konzekera: tenthetsani thupi ndikukonzekeretsani kupsinjika kwambiri.
- 1 gawo (Mphindi 25): chitani masewera olimbitsa thupi komanso ogwira ntchito kwa oyamba kumene kuti musinthe thupi lanu.
- Gawo 2 (Mphindi 10): onjezerani kuchepa thupi ndi masewera olimbitsa thupi apakati.
- Gawo 3 (Mphindi 10): tembenuzani ntchito minofu yochulukirapo ndikuyamba kupanga malo a thupi.
- Hitch: kupuma modekha ndikupumula minofu yanu mukamaliza masewera olimbitsa thupi.
Poyambira, mutha kuchita masewera olimbitsa thupi kwa mphindi 25 patsiku, pang'onopang'ono kusintha thupi kuti likhale lolemetsa. Kenako, mutha kuwonjezera magawo amphindi 10 ndikuwonjezera nthawi yogwira ntchito. Ngati simunathebe kubwereza zolimbitsa thupi zotsutsana ndi ophunzitsa, ndiye sinthani kuwala. Pazolimbitsa thupi zatsopano zilizonse, kupirira kwanu kumawonjezeka ndipo mudzawonjezera kulimbitsa thupi kwanu.
Pamakalasi mudzafunika Mat ndi ma dumbbells opepuka. Oyamba kumene angachite ndi dumbbells 1 kg, koma kulemera kwa dumbbells ayenera ziwonjezeke kwa 2-3 makilogalamu. ku Train muyenera mu sneakers, chifukwa kudumpha kumapereka kupsinjika kwakukulu pamagulu.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamuyi imapereka katundu wambiri pa thupi. Mudzawotcha zopatsa mphamvu ndi masewera olimbitsa thupi kwambiri ndikulimbitsa minofu ndi masewera olimbitsa thupi.
2. Zolimbitsa thupi Bob Harper ndi mwangwiro oyenera oyamba kumene ndi omwe akhala ndi nthawi yayitali yopuma mu masewera olimbitsa thupi. Kuphatikiza apo, zikuwonetsa kusintha kosavuta kwa masewera olimbitsa thupi kwa oyamba kumene.
3. Mudzatha kutentha mafuta m'madera ovuta ndikuwongolera manja anu, mimba, matako ndi ntchafu. Wophunzitsa amagwiritsa ntchito masewera olimbitsa thupi omwe amakukakamizani kuti mugwire ntchito nthawi imodzi magulu angapo a minofu.
4. Maphunziro a kanema ndi olimbikitsa kwambiri. Ndi Bob akuchita pulogalamuyi gulu lake kuchokera pa TV amasonyeza mpikisano waukulu kwambiri wotayika. Kulimbitsa thupi kungathe mwamtheradi aliyense!
5. Pulogalamuyi imagawidwa m'magulu apakati, ndi mphamvu zosinthasintha zomwe zingakuthandizeni kuchita masewera olimbitsa thupi bwino.
6. Kuti mupange masewera olimbitsa thupi mumangofunika ma dumbbells ndi Mat pansi.
7. Kutengera luso lanu mutha kuchoka pa mphindi 25 mpaka 60 patsiku.
kuipa:
1. Zolimbitsa thupi Bob Harper kwa oyamba kumene kumakhudza ntchito molimbika mu mphindi 60. Kalasi, ngakhale yogwira mtima, koma yotopetsa kwambiri.
2. Samalani mawondo ake, kudumpha ndi squats kungayambitse kupweteka pambuyo polimbitsa thupi.
Workout Bob Harper kwa oyamba kumene ikuthandizani kuti muchepetse thupi, kusintha mawonekedwe komanso kukonda masewera. Palibe kunyengerera, nthawi yakwana yoti ndiyambe kupanga chithunzi changa pompano!
Onaninso: Chidule cha masewera olimbitsa thupi onse Bob Harper.