Konzani Kwambiri ndi Autumn Calabrese: malongosoledwe atsatanetsatane a mayankho + onse a pulogalamuyi

21 Day Fix Extreme ndi yovuta mthupi lonse, kuphatikiza Zochita 11 zosiyanasiyana komanso zothandiza. Amaphunzitsa makalasi okongola Autumn Calabrese. Lero, timalankhula zavidiyo iliyonse kuchokera mu pulogalamuyi Konzani Kwambiri, ngakhale kuwachita padera kunja kwa zovuta, mudzatha kugwira ntchito pamavuto anu.

Fix Extreme ndiye gawo la pulogalamu ya 21 Day Fix, yomwe yalandila ndemanga zabwino pagulu lolimbitsa thupi. Nthawi ino Autumn imapereka zovuta kwambiri kale, koma zovuta zimakhalabe zopindulitsa komanso zosiyanasiyana.

Popeza kuchita masewera olimbitsa thupi kuchokera ku Fix Extreme ndikofunika kwanu, afotokozereni mwachidule. Mutha kusankha magulu okhawo omwe amakusangalatsani. Onse atumizidwa makanema atenga mphindi 30-35, kupatula 10 Min Hardcore - imatenga mphindi 10.

Werengani zambiri za zakudya tsiku la 21 Fix Fix Extreme

21 Day Fix Extreme: kufotokozera kwamaphunziro onse

1. Cardio Fix Extreme (nthawi yophunzitsira cardio)

Palibe zochita zolimbitsa thupi zocheperako kuposa nthawi yolimbitsa thupi ya cardio. M'dzinja la Cardio Fix Extreme Autumn lakonzekereratu chisakanizo chotentha cha kudumpha, kuthamanga, mapapo, squats ndi burpees. Izi ndizo maphunziro apakatikati, Komwe kumachita masewera olimbitsa thupi kwambiri kumachita zolimbitsa thupi ndi ma dumbbells. Mudzakweza kugunda kwa mtima wanu pamlingo waukulu ndikuchepetsa panthawi ina.

Gawoli lipanga maulendo 4. Kuzungulira kulikonse kumakhala ndi machitidwe atatu omwe amachitika m'njira ziwiri. Mudzakhala ndi nthawi yochepa pakati pa masewera olimbitsa thupi, koma simudzatha kupumula. Kwa makalasi muyenera 3 awiriawiri a dumbbells ang'ono ndi ochepa kulemera.

Cardio Kukonzekera Kwambiri kwa fayilo ya kulimbitsa thupi koyatsa mafuta thupi lonse.

2. Yakuda 30 Kwambiri (kulimbitsa thupi lonse)

Dirty 30 Extreme ndimphamvu yophunzitsira ndi ma dumbbells pophunzira magulu onse am'mimba. Mudzachita masewera olimbitsa thupi omwe amaphatikizira thupi lakumtunda komanso lakumunsi. Izi zidzakuthandizani kuti muzichita masewera olimbitsa thupi bwino kutentha zopatsa mphamvu ndi kamvekedwe minofu. Maphunzirowa amachitika mosatekeseka popanda kusintha kwa mtima.

Pulogalamuyi ili ndi maulendo atatu. Kuzungulira kulikonse kumaphatikizapo maphunziro awiri olimba omwe amachitika m'njira ziwiri. Zochitikazo zimatenga mphindi imodzi. Pamapeto pake mupeza bonasi mozungulira: miniti imodzi yopindika pamtanda. Kwa makalasi muyenera 3 awiriawiri a dumbbells zazing'ono ndi zazikulu.

Dirty 30 Extreme idzasangalatsa iwo amene akufuna katundu wamagetsi ndipo cholinga chake ndikulimbitsa minofu mthupi lonse.

3. Konzani Plyo Plyo (plyometrics)

Ngati mukulimbana ndi cellulite, ma breeches ndi matako otsika, ndiye nthawi yoti muchite plyometric. Plyo Fix Extreme imaphatikizapo kudumpha kwakukulu, ma burpee ena, mapapu ndi squats, omwe sichisiya mafuta mthupi mwanjira iliyonse. Kuphatikiza apo, maphunzirowa ndi kuchuluka kwakanthawi, chifukwa chake amakuthandizani kuwotcha mafuta ndikufulumizitsa kagayidwe kake.

Pulogalamuyi ili ndi maulendo asanu. Kuzungulira kulikonse kumakhala ndi machitidwe awiri omwe amachitika m'njira ziwiri. Zochita zolimbitsa thupi masekondi 5, mukatha kuchita masewera olimbitsa thupi mudzapumulanso masekondi 2. Kwa makalasi muyenera 30 awiriawiri a dumbbells ang'ono ndi ochepa kulemera.

Plyo Fix Extreme ndichisankho chabwino ngati mukufuna kuyesetsa kukonza thupi lanu (makamaka gawo lakumunsi), ndi osawopa kugwedeza katundu ndikudumpha.

4. Upper Fix Extreme (ya mikono ndi mapewa)

Ndizosatheka kupanga chithunzi chokongola popanda mikono ndi mapewa osindikizidwa, choncho musaiwale za masewera olimbitsa thupi. Pulogalamuyi, Upper Fix Extreme Autumn idapanga zolimbitsa thupi pamapewa, ma triceps, ma biceps, chifuwa ndi kumbuyo. Ananenanso mu kanema matabwa angapo ndi zopindika. Maphunzirowa amachitika mosatekeseka popanda kusintha kwa mtima.

Pulogalamuyi ili ndi maulendo atatu. Kuzungulira kulikonse kumakhala machitidwe 3 omwe amachitika m'mitundu iwiri. Zochitikazo zimatenga mphindi imodzi. Chonde dziwani kuti pambuyo pa masekondi 4 aphedwa, mupeza kusintha pang'ono kwa masewerawo kapena kusintha kulemera kwa ma dumbbells. Kwa makalasi mufunika ma expander ndi ma dumbbells 2 awiriawiri ang'ono ndi akulu.

Upper Fix Extreme ikuthandizani kuti mumange minofu yolimba komanso yosinthasintha thupi lakumtunda.

5. Lower Fix Extreme (ya ntchafu ndi matako)

Kupanga miyendo yopyapyala ndi matako olimba adapanga pulogalamu ya Lower Fix Extreme. Kutha kumabweretsa katundu wokulirapo kumunsi kwa thupi. Mukuyembekezeredwa osati zolimbitsa thupi zokha zolimbitsa thupi, koma kutentha kwa mtima ndi kuwotcha mafuta, mwachitsanzo, kudumpha ndi kusunthika kwamiyendo. Kuphatikiza kwa zolemera komanso zolimbitsa thupi zidzakuthandizani kugwira bwino ntchito ntchafu ndi matako.

Pulogalamuyi ili ndi maulendo 4. Kuzungulira kulikonse kumakhala ndi machitidwe awiri omwe amachitika m'njira ziwiri. Ulendo womaliza udzachitika ndi wotulutsa. Zolimbitsa thupi zimachitika kwa mphindi imodzi, koma pambuyo pa masekondi 2 amasintha, potero amapanga zolemetsa zina. Kwa makalasi mufunika kutambasula, ndi awiri awiri am'mabande ang'onoang'ono komanso ochepa.

Lower Fix Extreme ndiyabwino kwa iwo omwe akufuna kupanga ntchafu zawo ndi matako, ang'ono ndi matani.

6. ABC Kwambiri (pamimba)

Pulogalamu ya ABC Extreme yapangidwa kuti ipangitse m'mimba mosasunthika komanso minofu yolimba. Komabe, khalani okonzeka kugwira ntchito mthupi lonse, osati pamimba yokha. Kuphatikiza pa zolimbitsa thupi m'mimba mudzachita masewera, mapapu, kulumpha. Izi zikuthandizani kuti muwonjezere kugunda kwa mtima wanu ndikuwotcha mafuta pamimba.

Maphunziro amachitika m'miyendo iwiri, masewera olimbitsa thupi pansi amasinthasintha. Bwalo lililonse limakhala ndi masewera olimbitsa thupi okwana 2 okhala ndi mphindi imodzi. Pakati pa masewera olimbitsa thupi padzakhala mpumulo wa mphindi 11. Mudzafunika awiriawiri a dumbbells ang'ono ndi ochepa.

ABC Kwambiri kwa iwo omwe akufuna kuchepetsa mafuta amthupi pamimba ndi kupopa mpaka minofu.

7. Konzani ma Pilates Ovuta Kwambiri (Ma Pilates okhala ndi zokulitsa)

Ngakhale mutakwanitsa kuyesa makalasi onse a Pilates, musathamangire kukapereka pulogalamu ya Pilates Fix Extreme. Calabrese yophukira imabwera ndikutulutsa komwe kumasintha malingaliro anu okhudza Pilates. Mugwira ntchito pa kulimbitsa minofu ya thupipogwiritsa ntchito kukana kwa wotulutsa.

Maphunziro ali kwathunthu pa Mat. Dzinja limagwiritsa ntchito zolimbitsa thupi, koma chifukwa zimasinthira zakulitsa ndikuchulukitsa minofu. Makamaka pantchitoyi imakhudza miyendo, matako, abs ndi kumbuyo.

Pilates Fix Extreme ndi yoyenera kwa aliyense amene ali ndi njinga ndipo akufuna kuthana ndi mavuto.

8. Yoga Kuthira Kwambiri (yoga)

Yoga yakhala gawo lofunikira kwambiri pamapulogalamu azolimbitsa thupi. Ndi yoga simudzangolimbitsa kutambasula komanso kusinthasintha, komanso kubwezeretsa minofu pambuyo katundu wolemera. Yoga Fix Extreme imaphatikizapo asanas yosavuta komanso yovuta kwambiri. Ngati simumachita yoga nthawi zambiri, imbani mtundu wosavuta, womwe umawonetsa m'modzi mwa omwe akuchita nawo pulogalamuyi.

Yoga yokhala ndi Autumn Calabrese imaphatikizapo asanas odziwika ngati wankhondo, theka la mwezi, makona atatu, wothamanga, kireni, mlatho, komanso masewera olimbitsa thupi angapo. Pofuna kuthana ndi pulogalamuyi, ndikofunikira kuti osachepera ochepa oyendetsa makalasi a yoga.

Yoga Fix Extreme iyenera zonse ziwiri okonda machitidwe a yoga, ndi iwo omwe ali kutali ndi maphunziro oterewa.

9. Mphamvu Yamphamvu Kwambiri (maphunziro a mphamvu ya aerobic)

Kulimbitsa thupi kwina, komwe simusowa zida zowonjezera. Mudzapeza kusankha a mphamvu zoyambirira komanso masewera olimbitsa thupizomwe zingakuthandizeni kuwotcha mafuta komanso kukonza thupi. Dzinja limanyamula zolimbitsa thupi zangwiro, mimba, matako ndi ntchafu, chifukwa chake pulogalamuyi imawonetsedwa kwa aliyense.

Maphunziro amachitika mozungulira kawiri, zolimbitsa thupi 2 kuzungulira kulikonse. Kuchita masewera olimbitsa thupi kumatenga mphindi imodzi pakati pa masewera olimbitsa thupi mudzapumula kwakanthawi mumasekondi 9. Simusowa zida zowonjezera, koma ndikofunikira kukhala ndi malo omasuka kuti muchite masewera olimbitsa thupi.

Mphamvu Yamphamvu Kwambiri imayenera kukopa aliyense amene amakonda kulimbitsa thupi kwambiri ndi zolimbitsa thupi zoyambirira.

10. The Fix Challenge (maphunziro othamangitsa thupi lonse)

Maphunziro achilendowa zidzakupangitsani kuti mukhale thukuta, ngakhale pakuyang'ana koyamba zingawoneke ngati zosavuta. Zochita zonse zimachitidwa ndi kulemera kwa thupi lake popanda zida, komabe, ngakhale popanda kukana kwina mudzapeza kulimbitsa thupi kwathunthu. Mukuyembekezera zolimbitsa thupi monga matabwa, kukankha-UPS, ma burpee ena, mapapu, squats.

Mbali ya pulogalamuyi ndi iyi: yamangidwa pamiyeso ya piramidi. Kuzungulira koyamba kumakhala ndi masewera olimbitsa thupi amodzi, kenako kuzungulira kulikonse kumawonjezera zochitika zatsopano. Mapeto ake mupeza machitidwe 13 motsatizana. Zochita zilizonse zimachitidwa mobwerezabwereza zolimbitsa thupi zimachitika popanda zosokoneza.

The Fix Challenge yoyenera kwa iwo omwe akufuna kukonza mawonekedwe amthupi ndi kukulitsa mphamvu kupirira.

11. 10 Minute Hardcore (kulimbitsa thupi kwakanthawi kochepa pamimba)

10 Minute Hardcore ndi mphindi 10 yokha yolimbitsa thupi yam'mimba. Ndi kalasi iyi, Autumn Calabrese imakupatsirani makina osindikizira, omwe samalandira katundu wokwanira nthawi zonse mukalasi. Mupeza zikwangwani zachikhalidwe ndi matabwa ammbali, kuti mupangitse mphunzitsi wochita masewera olimbitsa thupi kuti azigwiritsa ntchito dumbbell.

Maphunziro onse amachitika pa Mat ndipo amakhala ndi mabwalo awiri. Kuzungulira kulikonse kumaphatikizapo kuchita masewera olimbitsa thupi 2, miniti imodzi pakati pa masewera olimbitsa thupi amangoyerekeza pang'ono mphindi 5. Kuti muyambe pulogalamuyi muyenera 1 dumbbell wonenepa.

10 Minute Hardcore ndiyabwino kwa inu ngati mukufuna katundu wowonjezera pazosindikiza, osataya nthawi yochuluka.

Maganizo okhudza pulogalamu ya 21 Day Fix Extreme yoyamba

Podistica Xenia posachedwapa wayamba kuchita pulogalamuyi. Tikukupatsani malingaliro anu okhudzana ndi maphunziro a 21 Day Fix Extreme, omwe Xenia walembera mokoma mtima tsamba lathu Patatha milungu ingapo akuphunzitsidwa ndi Autumn Calabrese.

"Pulogalamu yamasabata 21 Day Fix Extreme back. Chidule changa cha maphunziro:

1. Plyo Konzani Kwambiri

Maphunziro ndi ovuta koma otheka.

Zochita zonse ndizodumphira mosiyanasiyana. Vutoli limatha kusinthidwa ndi kulemera kwa ma dumbbells, kapena kupanga mtundu wosavuta.

Kuthamanga sikutuluka. Mukatha kuchita masewera olimbitsa thupi, pamakhala masekondi 10-20 opuma.

Ndikofunika kutsatira njira yophunzitsira, chifukwa kuphunzitsa Vysokogornaya.

2. Upper Konzani Kwambiri

Kuphunzira kwa minofu yakumtunda.

M'malingaliro mwanga maphunziro sali olemetsa.

Kuchita masewera olimbitsa thupi ali ndi dumbbells masekondi 30 kumachitika ndikulemera kwambiri komanso masekondi 30 osachepera pang'ono.

Chigawo chilichonse chimakhalanso ndi masewera olimbitsa thupi pachifuwa.

Maphunziro apamwamba ndi masewera olimbitsa thupi. Kuthamanga komanso kuphunzira bwino kwa thupi!

3. Pilates Konzani Kwambiri

Gwiritsani ntchito thupi lonse, koma kuyang'ana kwambiri pazosindikiza.

Ntchito yabwino kwambiri!

Minofu yonse ikugwira ntchito, koma pamapeto pake palibe kutopa kwakuthengo.

Zochita zimachitidwa ndi expander. Pali katundu wambiri kumbuyo (kwa ine ichi ndi kuphatikiza kwakukulu)

Katunduyo amatha kusintha chifukwa cha kuuma kwa zotulutsa kapena zovuta za tepi.

4. M'munsi Konzani Kwambiri

Maphunziro pamunsi.

Mapapu achikale ndi squats, zinthu zapamwamba plyometric.

Chifukwa cha ma dumbbells ndi minofu plyometric yodzaza bwino.

Maphunzirowa amandisangalatsa kwambiri!

5. Cardio Konzani Kwambiri

Kwa ine uku ndiko kuchita masewera olimbitsa thupi kovuta kwambiri (koma sindine wokonda cardio)

Kuthamanga sikopenga, koma mwachangu mokwanira.

Zolumpha ndi mapapo okhala ndi zododometsa zimasinthidwa ndi cardio yoyera. Pa maphunzirowa mudzawotcha mafuta!

6. Akuda 30 Konzani Kwambiri

Kuphunzitsa magulu onse a minofu.

Mulingo wovutikirawo ndi wamba. Kuthamanga kuli bata.

Musakhale ndi makina osindikizira osiyana.

7. Yoga Konzani Kwambiri

Ndikuganiza kuti ndimasewera olimbitsa thupi kwa okonda yoga.

Kwa "otsutsa" ndi njira yabwino.

Miyendo, kumbuyo, mikono - zonse zili bwino.

Nyimbo zabwino, modekha.

Njira yabwino yothetsera masabata ofulumira.

Zochita za bonasi zochokera kwa ine zidayesedwa:

1. 10 Min Ovuta

M'malingaliro mwanga maphunziro si ovuta. Kuthamanga kuli bata. Onetsetsani bwino.

2. ABS Kuthanso Kwambiri

Ntchitoyi itha kukhala yothandiza kupatula yauve 30. Kapenanso kuwonjezera pamenepo.

Gwiritsani ntchito magulu onse a minofu. Zochita zokwanira pa atolankhani.

Maganizo anga pulogalamuyi, zabwino zokha !!! Zochita zonse zimamangidwa molondola. Minofu imagwira ntchito modzipereka. ”

Tikukhulupirira kuti wophunzira aliyense azitha kupeza maphunziro oyenera pakati pa mapulogalamu osiyanasiyana Autumn Calabres. Onaninso 21 Day Fix: kufotokoza mwatsatanetsatane za zovuta zonse zamaphunziro.