Zamkatimu
Peak 10 Cardio Interval Burn ndi masewera olimbitsa thupi kwambiri ndi Michelle Dosw kwa iwo omwe kukonda kulimbitsa thupi kosanyengerera. Maphunziro ophulika a ola limodzi adzakuthandizani kutentha makilogalamu 500-600 ndikuyiwala za vuto la kuchepa thupi.
Kufotokozera Cardio Interval Burn Michelle Dasua
Michelle Dosw adatchuka kwambiri zaka zingapo zapitazo atatulutsa maphunziro olimbitsa thupi a PeakFit Challenge. Ngati mukuidziwa kale pulogalamuyi, Peak 10 Cardio sikhala yachilendo kwa inu. Michelle kachiwiri zochokera vysokogornyy imeneyi m'zinthu kuti amakulolani kuwotcha kuchuluka kwa zopatsa mphamvu pakulimbitsa thupi kumodzi. Mudzakhala mukugwira ntchito molingana ndi zomwe angathe, kuti thupi lanu likhale lochepa komanso lokwanira.
Pulogalamuyi imatha mphindi 65. Pa nthawi ya kalasi mudzasuntha kuchokera kumtunda umodzi kupita ku wina, pang'onopang'ono kukwera, kenako ndikutsika. Pazonse padzakhala magawo anayi akuchulukira, pansipa kanema akuwoneka: Basecamp (choyambirira), Kukwera, Kukwera, Peak (pamwamba). Pophatikiza zinthu masewera a kickboxing, plyometric, aerobics ndi masewera, maphunziro amachitika pa liwiro laukali, komabe, kuchepetsa liwiro la periodic kumalola kupirira mpaka kumapeto.
Michelle Dasua sanayime pamenepo ndipo adatulutsa a kulimbitsa thupi mwamphamvu kwambiri kwa cardio: Peak 10 More Cardio Interval Burn. Zimatenganso ola la 1, koma kuti zitheke, mudzafunikanso mphamvu zambiri. Osafulumira kuthamangira kumitundu yovuta, osachepera mwezi umodzi kuti mugwiritse ntchito vidiyo yoyambayo.
Pamakalasi simufunikira zida zowonjezera, ngakhale Mat yolimbitsa thupi mumagwiritsa ntchito pomaliza. Kuti mupeze zotsatira zabwino, muyenera kuchita masewera olimbitsa thupi nthawi zonse, osachepera 2-3 pa sabata. Zingakhale zabwino ngati mungathe kuziphatikiza ndi mapulogalamu amphamvu kuti mulimbikitse minofu. Ndi njira yabwino kwambiri yochepetsera thupi. Mutha kuwona kulimbitsa mphamvu kwa Bob Harper kapena kutenga njira yosavuta: "Palibe madera ovuta" kuchokera kwa Jillian Michaels.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Cardio Interval Burn ndi maphunziro apakati. Monga mukudziwa, kuphunzitsidwa kwapakati kumakhala kothandiza kangapo kuposa makalasi a Cardio wamba, chifukwa zimathandiza kutentha 3-4 zina zopatsa mphamvu.
2. Iyi ndi pulogalamu yamphamvu ya aerobic yomwe ingakuthandizeni kutentha mafuta ndi kutulutsa minofu. Kuchita izo 2-3 pa sabata, mudzatha kupeza mawonekedwe.
3. Michelle Dasua akuphatikiza bwino kuphatikiza kodabwitsa kwa kickboxing ndi masewera olimbitsa thupi kuchokera ku plyometric. Maphunziro adzachitika mu mayendedwe apamwamba mosalekeza, koma zolimbitsa thupi zina zidzakuthandizani kubwezeretsa mphamvu musanafike mathamangitsidwe otsatira.
4. Pulogalamuyi idzasintha kwambiri mtima wanu wopirira. Zidzakhala zothandiza kwambiri m'tsogolomu: mudzapirira ngakhale kalasi yovuta kwambiri komanso yamphamvu.
5. Nthawi zambiri makosi amatipangitsa kukhala osangalala ndi kutambasula bwino kumapeto kwa maphunziro, koma Michelle ndizosiyana nazo. Kutambasula minofu analipira kwa mphindi 10. Panthawi yotambasula mumatsitsimula ndikutsitsimutsanso minofu, motero kulimbikitsa kukula kwawo.
6. Kanemayo akuwonetsa momveka bwino zomwe muli pano mulingo wamphamvu: kuyambira imodzi mpaka inayi. Ngakhale mulibe chowunikira kugunda kwamtima, mudzadziwa nthawi yomwe tifunika kuchita zomwe tingathe.
7. Chifukwa chakuti mphunzitsi wasiya awiri a kanema: Cardio Burn ndi More Cardio Burn, mukhoza pang'onopang'ono kusamukira ku Baibulo zovuta imeneyi ya Cardio.
kuipa:
1. Mitsempha ndi mapulogalamu olimbitsa thupi Michelle sizinali zosiyana kumasuka ndi kupezeka. Ngati mukuganiza kuti videoframerate kunyumba ayenera kukhala yosavuta momwe mungathere, pulogalamuyi si inu.
2. Komanso sizoyenera kwa anthu omwe ali ndi thanzi labwino, otsika mphamvu komanso opweteka m'chiuno. Vidiyoyi imaphatikizapo kudumpha kwambiri, choncho samalirani nsapato zabwino.
3. Maphunziro si a oyamba kumene komanso ngakhale anthu omwe ali ndi maphunziro ambiri. Ngati mukuyang'ana china chake chotsika mtengo, yang'anani Cardio kuchokera kwa Jillian Michaels.
Komabe, ngati mudachita nawo masewera, musawope kukweza mipiringidzo ndikukwera pamlingo watsopano. Nthawi zina timaganiza kuti sitingathe pulogalamu yamphamvu ngati Peak 10 ndi Michelle Dosw kapena Insanity ndi Shaun T. Koma nthawi zambiri sitimakayikira zomwe thupi lathu lingathe kuchita.
Onaninso: Kulimbitsa thupi kwapakati kwambiri ndi Amy Dixon.