Fit Split ndi amodzi mwa maphunziro olimbitsa thupi aposachedwa kwambiri ochokera kwa Kate Frederick. Kulengeza kwa zovuta zatsopano kunachitika kumapeto kwa 2017. Pulogalamuyi ndi kugawanika kwa maphunzirozomwe zingakuthandizeni kukhathamiritsa nthawi ya maphunziro ndikupeza zotsatira pazipita mawu oyaka mafuta ndi kulimbikitsa minofu ya thupi lonse.
Pulogalamuyi ikuwonetsani Fit Split
Mwinamwake mudamvapo za pulogalamu ya Split Series, yotulutsidwa Kate Frederick pafupifupi zaka 10 zapitazo. Mu 2017, mphunzitsiyo adapanga mawonekedwe ofanana a Fit of Split, ochulukirapo ogwira ntchito komanso apamwamba! Pa maphunziro awo, Kate nthawi zambiri amabwereza kuti simuyenera kuyimitsa ndikuwononga nthawi patchuthi. Mu pulogalamu yatsopano, Fit Split mfundo iyi ikugwiritsidwa ntchito 100%. Simudzawononga mphindi imodzi yokha mphatso yomwe ingakuthandizeni kupeza zotsatira zabwino mu nthawi yochepa. Izi ndizofunikira makamaka kwa omwe sali okonzeka kuchita masewera olimbitsa thupi tsiku lililonse kapena kwa nthawi yayitali.
Fit Split mndandanda umaphatikizapo makanema 4 okhala ndi mphindi 50-60 (+1 bonasi pa osindikiza mwachidule). Pulogalamu iliyonse imakhala ndi magawo awiri: theka loyamba likukuyembekezerani cardio - katundu, mu gawo lachiwiri - katundu wamagetsi. Kuphunzitsidwa kwa Cardio nthawi yayitali, pomwe Kate adawapangitsa kukhala osiyanasiyana komanso osangalatsa. Maphunziro a mphamvu amagawidwa mu minofu ya kumtunda ndi kumunsi, ndikukankhira (Kankhani) ndi kukoka minofu (Kokani). Masiku amenewo, mukamagwira ntchito ndi gulu limodzi la minofu, gulu lachiwiri la minofu likupumula.
Chifukwa chake, kufotokozera mwachidule pulogalamu ya Fit Split:
- Pulogalamuyi imaphatikizapo mavidiyo 4 a mphindi 50-60 + 1 bonasi pa atolankhani lalifupi
- Kanema aliyense amaphatikiza maphunziro awiri: choyamba ndi gawo la cardio, kenako gawo lamphamvu (2-20 mphindi)
- Zolimbitsa thupi zimathandizira kuwotcha mafuta, kulimbitsa minofu, kumveketsa thupi, kukumasulani kumadera omwe muli ndi vuto
- Mudzafunika zida zowonjezera, kuphatikiza ma dumbbells ochita masewera olimbitsa thupi
- Pulogalamu yapamwamba (yotsogola), koma mulingo wa "pamwamba pa avareji" maphunziro adzakhalanso zotheka.
Kodi mungaphunzitse bwanji Fit Split? Ubwino wa pulogalamuyi ndikuti ukhoza kusinthidwa ndi ndandanda yanu. Mutha kuphunzitsa ka 4 pa sabata, ndikuchita pulogalamu ya ola limodzi. Mutha kuphunzitsa nthawi 1 pa sabata, koma kugawa koloko ya kanema m'mawa ndi madzulo. Mutha kuchita 4 pa sabata kwa mphindi 6, kusinthana pakati pa cardio ndi kulemera. Mutha kusakanikirana pakati pa zolemera ndi zolimbitsa thupi za cardio mwakufuna kwanu. Pulogalamuyi ndi yosiyana kwambiri.
Pa pulogalamu Fit the Split mudzafunika zida zowonjezera:
- Dumbbells (2 mpaka 20 kg, motsogozedwa ndi kuthekera kwake)
- Ma gliding disks (mutha kugwiritsa ntchito zidutswa za minofu, mbale zamapepala)
- Gawo lokwerera
- Fitball (zochita zolimbitsa thupi)
- Gulu lolimbitsa thupi (muzochita zosiyana)
- Ndodo (ngati mukufuna)
Pulogalamu ya Fit Split
Tikukupatsirani mwachidule mapulogalamu onse anayi omwe ali mu Fit Split yapamwamba. Ngati mukukonzekera kugawa zolemera ndi maphunziro a cardio, musaiwale kuchita kutentha ndi kugunda chifukwa ndizofala mbali zonse ziwiri.
1. Low Impact Cardio + Metabolic Conditioning (Mphindi 50)
- Low Impact Cardio. Interval's low impact cardio workout yokhala ndi ma hop ochepa. Kuti muwonjezere katundu, ma gliding discs.
- Kusintha kwa Metabolic. Kuphunzitsa mphamvu ndi zolemera, kuyang'ana pa thupi la pamwamba: mikono, mapewa, nsana, chifuwa. Kate amagwiritsa ntchito kulemera kwa dumbbell: 2 kg; 3.5 makilogalamu; 4.5 makilogalamu; 5.5 makilogalamu; 7kg pa.
2. Boxing Bootcamp + Miyendo & Glutes (Mphindi 60)
- Boxing Bootcamp. Interval cardio workout kutengera zinthu za karati ndi plyometric kwambiri. Ngati mukufuna kuti zikhale zovuta kwambiri, mungagwiritse ntchito zolemera za mikono.
- Miyendo & Glutes. maphunziro mphamvu kwa thupi lapansi zikuphatikizapo squats zosiyanasiyana, mapapu ndi sitepe salageanu pa. Mudzagwira ntchito bwino pa minofu ya ntchafu ndi matako. Mufunika gliding ndi sitepe mmwamba nsanja. Ngati sitepe ya sitepe ayi, masewera olimbitsa thupi amatha kusinthidwa kapena kugwiritsa ntchito sofa / mpando. Kate amagwiritsa ntchito kulemera kwa dumbbell: 4.5 kg; 5.5 makilogalamu; 7 kg; 9 kg; 11 kg.
3. Mixed Impact Cardio + Pull Day (60 minutes)
- Mixed Impact Cardio. Kuphunzitsa kwapakatikati kwa cardio ndikuphatikiza kutsika kwa vysokogornyh komanso masewera olimbitsa thupi ophulika kuti muwonjezere kugunda kwamtima komanso kuyaka mafuta. Kuwerengera sikufunika.
- Kokani Tsiku. Kuphunzitsa mphamvu kwa thupi lonse ndikuyang'ana magulu otsatirawa a minofu: kumbuyo, mapewa, biceps, matako ndi hamstrings. Mudzafunika fitball, zolimbitsa thupi zotanuka, ma dumbbell, mabelu. Ndodo imasinthidwa ndi ma dumbbells osawonongeka pang'ono kapena osawonongeka. Kate amagwiritsa ntchito kulemera kwa dumbbell: 2 kg; 3.5 makilogalamu; 5.5 makilogalamu; 7 kg; 9 kg; 11 kg; 13.5 kg.
4. Shred Cardio + Push Day (55 minutes)
- Mtundu wa Cardio. Impact step aerobics, yomwe ingakuthandizeni kuphulika kagayidwe kanu, kuonjezera kugunda kwa mtima ndikufulumizitsa njira yoyaka mafuta. Ndi pulogalamu yovuta kwambiri yolimbitsa thupi ya Cardio Fit Split.
- Push Day. Kuphunzitsa mphamvu kwa thupi lonse ndikuyang'ana magulu otsatirawa a minofu: chifuwa, mapewa, triceps ndi quadriceps. Mudzafunika sitepe sitepe, dumbbells, barbell. Ndodo imasinthidwa ndi ma dumbbells osawonongeka pang'ono kapena osawonongeka. Kate amagwiritsa ntchito kulemera kwa dumbbell: 2 kg; 3.5 makilogalamu; 5.5 makilogalamu; 7 kg; 9 kg; 11 kg; 13.5 kg.
5. Bonasi Abs (10 mphindi). Komanso pulogalamuyo inaphatikizapo bonasi yaifupi ku minofu ya m'mimba ndi khungwa la gulu lolimbitsa thupi ndi ma gliding discs.
Kuphunzitsidwa ndi Kate Friedrich, simudzangochepetsa thupi ndikuchotsa kunenepa kwambiri komanso kusintha thupi lanu. Kate ndi katswiri wodziwa mphamvu zolimbitsa thupi kunyumba, kotero tsimikizirani kuti mapulogalamu ake mudzalandira chiwerengerochi, chomwe chinkalakalaka kalekale.
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