Zamkatimu
Fite Fit ndi pulogalamu yosangalatsa, yokwanira yolimbitsa thupi yomwe idapangidwa makamaka amayi. Omwe amapanga maphunzirowa ali ndi cholinga chotsatirachi: kulimbikitsa azimayi azaka zonse kuti azichita masewera olimbitsa thupi, kuti azitha kukhala ochepa, achangu komanso athanzi pamoyo wawo wonse.
Kufotokozera kwamapulogalamu Fé Fit
Ngakhale chilankhulo cha pulogalamuyi "Adapangidwa ndi amayi a amayi", musafulumire kuchedwetsa zolimbitsa thupi, ngakhale simungathe kupita kunyumba. Pulogalamu ya Fite Fit ndi yoyenera kwa aliyense amene amakonda kusewera kunyumba ndipo akufuna kukhala wodabwitsa. Njira yolimbitsa thupi Fite Fit yomangidwa mfundo zachikhalidwe zophunzitsirazomwe zingakhale zofunikira komanso zothandiza kwa munthu aliyense. Dzinalo la pulogalamuyi limatchula dzina la mankhwala a iron element (Fé), yemwenso ndi mphamvu, kusinthasintha komanso kusinthasintha.
Pulogalamu ya Fit Fit imaphatikizaponso magulu angapo azolimbitsa thupi omwe amagawidwa m'malo ndi zovuta zina: cardio Dera, Thupi Lonse Toning, Thupi Lapamwamba, M'munsi Thupi, Kore, Barre, Tambasula Kuyenda. M'magulu onsewa mumakhala zolimbitsa thupi kwa mphindi 30, izi zikutanthauza kuti maphunzirowa ali ndi Makanema 28 osiyanasiyana! Mumagwira ntchito mokwanira mthupi lonse, ndipo makalasi osiyanasiyana sangakulolezeni kuti mukhale otopa. Kuti mukhale ndi makalendala okonzeka omwe mukuchita.
Maphunzirowa adakhudza gulu la atsikana motsogozedwa ndi mlangizi wathanzi a Hilary. Makalasi amachitika mwamphamvu, koma mwamtendere: mudzakhala mukugwira ntchito mthupi, koma mulibe katundu wolemetsa. Kulimbitsa thupi koyenera kwa wapakatikati, koma mutha kuchepa mphamvu, ngati mungachite masewera olimbitsa thupi mumitundu yosinthidwa. Ophunzitsa maphunziro onsewa amakulimbikitsani kuti mumvetsere thupi lanu, ndipo ngati kuli kotheka, musinthe katunduyo.
Ubwino ndi mawonekedwe
1. Kuti muphunzire simusowa zoposa 30 mphindi tsiku lililonsekuphatikizapo kutentha ndi matako. Ndipo ichi ndi chimodzi mwamaubwino akulu a pulogalamuyi chifukwa, monga lamulo, amayi amakhala ndi nthawi yochepa.
2. Pulogalamuyi imatsagana ndi ndandanda wokonzeka ya makalasi, ndipo mu Fit Fit ili ndi makalendala angapo: masabata 13 (zosankha zitatu), masabata 3 (zosankha zitatu), kwa masabata atatu (njira 6). Madongosolo osiyanasiyana otere, simukumana nawo mu pulogalamu ina iliyonse yovuta.
3. Ambiri mwa mapulogalamuwa amatanthauza kuti mudzaphunzitsa kasanu ndi kamodzi kapena kasanu ndi kamodzi pa sabata. Koma mu kalendala yoyambirira ya Fé Fit imangophunzitsa makalasi okha 3 nthawi sabata! Palibe maphunziro tsiku lililonse, mudzakhala ndi nthawi yokwanira kuti muchiritse.
4. Pulogalamuyi imaperekedwa kuchokera Mitundu 7 yamaphunziro: thupi lakumtunda ndi lotsika, pachimake, thupi lonse, cardio, maphunziro a barnie ndikutambasula. Mudzagwira ntchito m'magulu onse amisempha ndipo mupanga zonse mokwanira.
5. M'maphunziro a Fé Fit aphatikizidwa Kanema wapadera wa 28 (+ 7 mavidiyo a bonasi kwa oyamba kumene)! Mosiyana ndi mapulogalamu ena ambiri omwe mumabwereza kulimbitsa thupi komweku mobwerezabwereza, apa mupeza zosiyanasiyana tsiku lililonse.
6. Kulimbitsa thupi kwambiri zothandiza kumanga ang'ono, toned, zouma thupi ndi minofu yaitali. Muphatikiza zolimbitsa thupi, kulimbitsa thupi komanso magwiridwe antchito ndikuyesetsa kupirira ndi kutambasula. Monga opanga akutero, kanema wa mphindi 30 muzochita zake mthupi ndi wofanana ndi kalasi yanthawi yonse ku masewera olimbitsa thupi.
7. Mugwiranso ntchito kamvekedwe ka thupi komanso kulimbitsa minofu pogwiritsa ntchito thupi lanu, ma dumbbells ndi zotulutsa. Katundu wamagetsi amamangidwa pamaziko obwereza mobwerezabwereza ndi kulemera kopepuka ndikusintha mwachangu pakati pa zolimbitsa thupi ndi kupumula pang'ono.
8. Kuchita masewera olimbitsa thupi ndi koyeneranso kwa akazi onse, mosasamala kanthu zakupezeka kwa mwanayo. Mbali yokhayo ndi mawu olimbikitsa ochokera kwa mphunzitsi Hillary panthawi yamaphunziro, omwe amalunjika kwa amayi omwe ali ndi ana. Monga akunenera opanga, pulogalamuyi ikuyang'ana kwambiri pamavuto azimayi (ma cor, ntchafu, matako ndi mikono), koma makamaka akuwonekera pambuyo pathupi.
9. Makalasi amachitikira m'malo abwino komanso opatsa chiyembekezo, Studio imakongoletsedwa ndimayendedwe owala apinki. Kuchita masewera olimbitsa thupi mumangokhala ndi chipinda chaching'ono m'chipindacho. Kanemayo ali nawo powerengetsera nthawi, zomwe ndizofunikanso pakuphunzitsidwa bwino.
10. Gwira ntchito si oyenera amayi apakati! Pambuyo pobadwa makalasi ayambe Fite Fit pokhapokha atavomerezedwa ndi dokotala wanu.
11. Kuti muchite masewera olimbitsa thupi muyenera zida zowonjezera: mpando, kutulutsa kwa ma tubular ndi mphete ya isotonic, yomwe imatha kusintha mpira wamba. Mudzafunikiranso zopumira (1-3 kg), kalipeti ndi mpando.
Kapangidwe ka kulimbitsa thupi kwa Fé Fit ndi kalendala
Ku Fite Fit kumapereka angapo makalendala, pomwe mungasankhe njira yoyenera kwambiri:
- Kalendala 1 (yamasabata 13 amakalasi 3 pa sabata): kalendala yoyambira
- Kalendala 2 (yamasabata 13, kusewera kanayi pa sabata)
- Kalendala 3 (yamasabata 13, kusewera kanayi pa sabata)
- Kalendala 4-5 (yokonzedwa milungu isanu ndi umodzi yamakalasi kasanu ndi kamodzi pa sabata): njira yochepetsera thupi ndi kamvekedwe ka thupi
- Kalendala 6 (yomaliza masabata atatu, kusewera kasanu ndi kamodzi pa sabata)
- Kalendala 7 (yokonzedwa masabata 4, makalasi kasanu ndi kamodzi pa sabata): Mavuto a Chilimwe.
Masiku aulere mu kalendala yotchulidwa ngati Kuthamanga /Yendani /Khazikani mtima pansi ndipo apa mutha kusankha. Mutha kutenga maulendo 30 mphindi, masewera omwe mumawakonda kapena zosangalatsa zina, mutha kupumula mukamawona kufunikira. Mverani motsimikiza thupi lanu, koma yesetsani kulisunga moyo wokangalika kunja kwa nthawi yophunzitsira.
Pulogalamu ya Fit Fit idaphatikizidwapo Magulu 7 amakanema ophunzitsira 4 mgulu lirilonse okhala ndi nthawi yayitali mphindi 30:
- Dera la Cardio. Maphunziro apakatikati ndikugogomezera minofu yayikulu, masewera olimbitsa thupi atayimirira komanso pa Mat (opanda katundu).
- Thupi Lonse Toning. Kulimbitsa thupi thupi lonse lomwe lingakuthandizeni kubweretsa minofu (dumbbell, expander, mpira kapena mphete ya isotonic).
- Thupi lakumtunda. Kulimbitsa mphamvu minofu yam'manja, mapewa, kumbuyo ndi chifuwa (ziphuphu, zotulutsa).
- Thupi Lotsika. Kulimbitsa mphamvu minofu ya ntchafu ndi matako (ziphuphu).
- pakati. Kuphunzitsira khungwa, pafupifupi kwathunthu pansi (opanda katundu).
- Barre. Kulimbitsa thupi kwa Barnie ndikugogomezera thupi lotsika (ziphuphu, mpando, mpira kapena mphete ya isotonic).
- Tambasula Kuyenda. Kutambasula thupi lonse kwa mphindi 20-30 (opanda katundu).
Njira yolimbitsa thupi imaphatikizaponso kanema wa 7 wa Fite Fit ndiyofunikira, zomwe zikuyimira a kulimbitsa thupi kwa oyamba kumene, wokhala ndi mphindi 12-15:
- Zofunikira za Cardio.
- Zofunikira Pazonse Zamtundu wa Toning
- Thupi Lofunika Kwambiri
- Thupi Lotsika Lofunikira
- Zofunikira Kwambiri
- Zofunika Kwambiri
- Tambasula Kutuluka Kofunikira
Apa timagwiritsa ntchito zida zomwezo monga kanema wamkulu, kutengera mtundu wamaphunziro. Mutha kuchita pulogalamu Yofunikiras, ngati sichinachite bwino kale makalasi oyamba. Mwachitsanzo, timagawira makanema 7 awa kwa oyamba kumene mkati mwa sabata ndikuwachita kwamasabata 2-4 mpaka mutadzimva okonzeka kuthana ndi zovuta zambiri.
Omwe amapanga zovuta za Fé Fit amalimbikitsa azimayi kupanga olimba gawo la moyo wanu, osatengera ntchito komanso kutanganidwa. Muyenera kukumbukira zosowa zanu osayiwala kuti kugwira ntchito mwanjira yakuthupi - sikuti kumangopanga mawonekedwe owoneka bwino, komanso kukulitsa thanzi.
Onaninso: 14 yochita masewera olimbitsa thupi kuchokera ku FitnessBlender kwa oyamba kumene osadumpha.