Zamkatimu
Ngati ndinu woyamba kulimbitsa thupi ndikuyang'ana kulimbitsa thupi kwakanthawi kochepa kwa cardio, tcherani khutu ku Power Walk ndi Bob Harper. Chitani mphindi 15 zokha patsiku ndipo posachedwa mudzatha kuchita bwino kwambiri pakuwongolera thupi lanu.
Kufotokozera Power Walk kuchokera ku The Biggest Looser
Power Walk ndi yoyenera kwa iwo omwe sanakonzekere kuphunzitsidwa mwamphamvu, koma akufuna kuchita masewera olimbitsa thupi nthawi zonse kuchokera pachitonthozo cha kunyumba. Maziko a pulogalamuyi ndikuyenda, yomwe imatengedwa kuti ndi imodzi mwa njira zothandiza kwambiri zothetsera kunenepa kwambiri. Pamodzi ndi Bob Harper komanso opikisana nawo pawonetsero The Biggest Looser (mpikisano waukulu kwambiri wotayika), tsiku lililonse mudzapambana makilomita angapo kuti muchepetse thupi ndikuwongolera kupirira kwanu.
Chifukwa chake, pulogalamuyi imakhala ndi zolimbitsa thupi 4 zamagawo osiyanasiyana, kuyambira pazoyambira mpaka zapamwamba. Gawo lililonse limatenga mphindi 15, ndipo panthawiyi mudzapita 1 mile kapena 1.6 km muzochita ziwiri zoyambirira mudzangoyenda mosiyanasiyana, kenako zidawonjezera kulumpha ndi Kuthamanga. Koma musadandaule, pafupifupi masewera olimbitsa thupi ali ndi kusintha kosavuta, mudzafulumira kukumbutsa ophunzitsa kalasi. Gawo loyamba ndi lachitatu ndi Bob Harper, nyenyezi yachiwiri ndi yachinayi yawonetsero The Biggest Looser.
Pulogalamuyo iyenera kuyambira pamlingo woyamba ndikupitilira pang'onopang'ono kupita ku ina pamene mukuwongolera kukonzekera kwanu kwathupi. Ngati mphindi 15 patsiku zidzawoneka zosakwanira - zitha kuphatikiza masewera olimbitsa thupi angapo. Malingaliro omveka bwino pa nthawi ya pulogalamuyo si, muzingoganizira za thanzi lanu. Ngati mutayika pakugawa katundu, mutha kutsatira ndandanda yosavuta iyi:
Chifukwa chake, kusinthika kulikonse kotheka, mpaka kulimbitsa thupi katatu kapena kanayi motsatana tsiku limodzi. Zonse zimatengera thanzi lanu komanso chilimbikitso chanu. Mwa njira, pulogalamuyi akhoza kuchita ndi anthu achikulire, ndi anthu onenepa kwambiri, ndi anthu amene anachira kuvulala kwake. Pamakalasi ndi Bob Harper mudzafunika ma dumbbells opepuka (0.5-1.5 kg) ndi mpira wamankhwala (wosavuta kusinthidwa ndi dumbbell yomweyo).
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Kulimbitsa thupi kumeneku ndi Bob Harper ndikwabwino kwa oyamba kumene, anthu azaka zingapo, komanso anthu onenepa kwambiri.
2. Kuyenda ndi njira yosavuta koma yothandiza kwambiri yowotcha zopatsa mphamvu ndikuchepetsa thupi.
3. Pulogalamuyi imagawidwa m'magulu, kotero mutha kuwonjezera pang'onopang'ono katundu pa thupi. Ndi kuwonjezeka mlingo wa zovuta anawonjezera kuyenda ndi zina aerobic ntchito: kuwala kulumpha, kuthamanga m`malo.
4. Mutha kuphunzitsa kwa mphindi 15, ndipo mutha kuphatikiza magawo angapo ndikuchita nawo mphindi 30, 45, 60 patsiku.
5. Zochita zonse za pulogalamuyi ndizosavuta komanso zotsika mtengo kwambiri. Mutha kuwongolera kuchuluka kwa momwe amagwirira ntchito, chifukwa chake maphunziro amakwanira aliyense woyambira.
6. Kulimbitsa thupi kumodzi ndikuyenda mtunda wa kilomita imodzi. Tangoganizani kuchita masiku 6 pa sabata kwa mphindi 15, mudzayenda mtunda wopitilira 40 km. Zochititsa chidwi, sichoncho?
7. Chilimbikitso chabwino kwa inu mudzakhala otenga nawo mbali pawonetsero The Biggest Loser. Ngati iwo amalimbitsa izi, ndipo mukhala bwino.
kuipa:
1. Power Walk ndiye makamaka zopangidwira oyamba kumene. Ngati mukuchita nawo masewera olimbitsa thupi, ndi bwino kusankha pulogalamu yowonjezereka.
2. Samalani ndi mawondo a mawondo, makamaka pa mlingo wachitatu ndi wachinayi pamene akuperekedwa kudumpha kwambiri. Ndipo onetsetsani kuti mukuchita nawo nsapato za tenisi.
Ngati mukuganiza kuti kulimbitsa thupi kumatha kuphatikizira anthu olimba mwakuthupi, mukulakwitsa. Kusankha katundu wodekha, monga, mwachitsanzo, mu Power Walk ndi Bob Harper, mudzatha kuti pang'onopang'ono ayambe kuchita masewera olimbitsa thupi popanda kuvulaza thanzi lawo. Chitani zomwezo!
Onaninso: Kulimbitsa thupi ndi Jillian Michaels kwa oyamba kumene.