Zamkatimu
Mike Donavanik wodziwika bwino kwa owerenga athu pophunzitsa Xtreme Burn, yomwe tidafotokoza kale. Ambiri ayesapo ndikuyamikira makalasi olemetsa abwino kuchokera kwa mphunzitsi wachinyamata waku America uyu. Tikukupatsirani Mike Donavanik wapadera kwambiri - Pulogalamu yamasiku 14 HIIT-zolimbitsa thupi.
Mike Donavanik ndithudi ali m'gulu ophunzitsa osankhika aku Hollywood. Ngakhale kuti anali wamng'ono (kwa Mike ali ndi zaka 30 zokha), adakwanitsa kudziwonetsera yekha pokhala mphunzitsi wa nyenyezi monga Katie Holmes, Juliette Lewis, Sarah underwood, Jeremy Jordan, Rumer Willis, ndi opanga otchuka omwe adapambana Oscar ndi ngakhale ophunzitsa ena otchuka ku Hollywood.
Mike specializiruetsya pa maphunziro apamwamba interval. Watulutsa ma DVD angapo kuchokera ku Extreme Burn ndi Kuwotcha Kwambiri - mayina otere a mapulogalamuwa amadziwika ndi njira yophunzitsira Mike Donavanik. Ake kulimbitsa thupi kumakhala kothandiza kwambiri kuchokera pakuwona kuwonda mwachangu, kamvekedwe ka thupi ndi chitukuko cha kupirira.
Maphunziro ndi Mike Donavanik ali motere: mudzapeza kusinthana kwa masewera olimbitsa thupi amphamvu ndi zolemetsa zaulere ndi maulendo amphamvu a cardio. Maphunziro a pakanthawi koterewa ndi amodzi mwa opambana kwambiri yachangu komanso yabwino njira zowotcha mafuta ndikusunga ndi kumanga minofu. Komanso, inu kuwotcha zopatsa mphamvu osati pa kalasi, koma kwa nthawi yaitali. Nthawi zambiri amatchedwa afterburn effect.
Tikukupatsani kuti muyesere pawokha luso la kuphunzitsa Mike Donavanik, yesani pulogalamu yokhayo yophunzitsira masiku 14. Izi zovuta kwenikweni tsutsani thupi lanu. Mosasamala kanthu za maphunziro anu, mudzamva bwino zotsatira za maphunziro anu, ndikupangitsa thupi lanu kukhala louma, lojambula, lolimba komanso lolimba.
Dongosolo la pulogalamu kuchokera kwa Mike Donavanik - Zoopsa Kutentha 14 tsiku Vuto:
- Tsiku 1: Xtreme Burn HIIT30 Workout 1 (Mphindi 30)
- Tsiku 2: Kuchita Zolimbitsa Thupi 1 (Mphindi 47)
- Tsiku 3: Kulimbitsa Thupi Lonse Lophatikiza Nthawi 1 (Mphindi 43)
- Tsiku 4: Zolimbitsa Thupi 2 (31 min)
- Tsiku 5: Xtreme Burn HIIT30 Workout 2 (Mphindi 30)
- Tsiku 6: Xtreme Burn HIIT30 Workout 1+ Workout 2 (Mphindi 60)
- Tsiku 7: Pumulani
- Tsiku 8: Kuchita Zolimbitsa Thupi 2 (Mphindi 49)
- Tsiku 9: Kulimbitsa Thupi Lonse Lophatikiza Nthawi 2 (Mphindi 46)
- Tsiku 10: Zolimbitsa Thupi 1 (Mphindi 32)
- Tsiku 11: Zolimbitsa Thupi 3 (Mphindi 36)
- Tsiku 12: Kuchita Zolimbitsa Thupi 1+ Kulimbitsa Thupi 2 (Mphindi 96)
- Tsiku 13: Kulimbitsa Thupi Lonse Lonse Lophunzitsira 1+ Kulimbitsa Thupi 2 (Mphindi 90)
- Tsiku 14: Pumulani
Zochita izi zidatulutsidwa zaka zosiyanasiyana (2011-2015) ndipo ndi pulogalamu yodziyimira pawokha. Koma kuwaphatikiza kukhala a kalendala imodzi ya milungu iwiri, mudzalandira kukakamizidwa kwambiri ndipo mudzatha kupeza zotsatira zabwino kwambiri mu nthawi yochepa. M'masiku a maphunziro apawiri muyenera kuchita mavidiyo motsatana, koma ngati mulibe luso kapena mphamvu zakuthupi, mukhoza kugawa makalasi.
Iliyonse mwa mapologalamuwa ndi yofunika kuisamalira mwapadera. Ngakhale simukukonzekera kuyendetsa zovuta za milungu iwiri, mutha kusankha makanema awa kunyamula katundu wapamwamba kwambiri wa thupi lonse. Zolimbitsa thupi ndizoyenera maphunziro apamwamba.
1. Maphunziro a Thupi Lonse (2011)
Mu Total Body Interval Training ikuphatikizidwa kulimbitsa thupi kwapakati kwa mphindi 45 kwa thupi lonse. Kalasi iliyonse imaphatikizapo masewera olimbitsa thupi amphamvu ndi zolemetsa zaulere komanso ma cardio apakati. Mudzapeza zambiri zozolowera, koma pali zoyambira zoyambira. Mphindi 10 zomaliza zochitira masewera olimbitsa thupi pansi pamimba. Ndikofunikira kukhala ndi ma dumbbells awiri.
2. Metabolic Conditioning (2012)
Mu Metabolic Conditioning imaphatikizanso kulimbitsa thupi kwa mphindi 45 kwa thupi lonse. Maphunziro ndi ofanana ndi zomwe zili mu Total Body Interval Training, koma katundu omwe amapereka ndizovuta kwambiri. Maphunzirowa adzakopa onse okonda gyrosigma plyometric. Mudzapeza masewera olimbitsa thupi a 3 kumapeto kwa zovuta pansi pamimba. Ndikofunikira kukhala ndi ma 2 awiriawiri a dumbbells.
3. Ripped Workout (2013)
Ripped Workout imasiyana ndi machitidwe awiri omwe tafotokozawa. Pulogalamuyi imakhala ndi zolimbitsa thupi zitatu zosiyanasiyana zomwe zingatero kumakwaniritsana bwino lomwe. Mu kanema aliyense mupeza 4 chipika cha masewera olimbitsa thupi a aerobic ndi mphamvu. Pamapeto pa phunziro lililonse Mike Donavanik anabweretsa zovuta za m'mimba pansi.
Mu Ripped Workout ikuphatikizidwa mavidiyo atatu a mphindi 30:
- Kulimbitsa thupi 1. Maphunziro ndi kulemera kwa thupi lake ndi zinthu za karati, plyometric, aerobics. Kugogomezera kwambiri ndi cardio-load.
- Kulimbitsa thupi 2. Maphunziro ndi dumbbells wa medium kulemera. Kanemayu ndiwolimbitsa thupi kwambiri, koma masewera olimbitsa thupi a Cardio aliponso.
- Kulimbitsa thupi 3. Maphunziro ndi dumbbells lolemera kulemera, ndi cholinga pa katundu mphamvu. Amapangidwa kuti apange thupi lolimba lamphamvu.
4. HIIT 30 (2015)
Awa ndi masewera olimbitsa thupi a HIIT omwe amaphatikizapo kuchita masewera olimbitsa thupi mwamphamvu komanso kuchita masewera olimbitsa thupi. Chovutacho chimapangidwa ndi mapulogalamu awiri a mphindi 30. Chabwino konzekerani kutuluka thukuta! Mumasangalala ndi masewera angapo ogwira ntchito osabwerezabwereza kuti mulimbikitse minofu ndikuwotcha ma calories. Kuchita dumbbell yoyenera.
Pambuyo pa milungu iwiri yophunzitsidwa mwamphamvu ndi Mike Donavanik simumangosintha thupi lanu koma mudzatha kukulitsa mphamvu ndikuwongolera kwambiri thanzi lawo. Koma ngakhale simukukonzekera kukhala ndi Mike kwa masiku 14, onetsetsani kuti mwalemba mavidiyowa. Tikukhulupirira kuti sadzakukhumudwitsani!
Onaninso: Mapulogalamu 10 ochokera ku Floor by Maps: chidule cha kulimbitsa thupi kogwira mtima.