Zamkatimu
Kodi mukuganiza kuti nyumbayo singachite masewera olimbitsa thupi? Kate Friedrich ali wofulumira kukutsimikizirani mwanjira ina. Gulu la masewera olimbitsa thupi a Gym Style lidzakuthandizani kupanga magulu onse a minofu kunyumba motsogozedwa ndi mphunzitsi wotchuka.
Kufotokozera mphamvu ya pulogalamu ya Kate Friedrich Gym Style
Gym Style ndivuto la mapulogalamu atatu omwe amatengera momwe ndimaphunzitsira masewera olimbitsa thupi. Kate Friedrich amakupatsirani kuti mugwiritse ntchito minofu kunyumba. Iyi ndi njira yamphamvu yopanda magawo a cardio komanso kubwereza mwachangu. Mudzachita masewero olimbitsa thupi a magulu onse a minofupogwiritsa ntchito mitundu yosiyanasiyana ya kukana. Ndi Kate mudzatha kumanga thupi langwiro kuchokera ku chitonthozo cha kunyumba.
Chifukwa chake, mu Gym Style imaphatikizanso masewera atatu:
- Kumbuyo, Mapewa & Biceps (50 mphindi). Maphunziro amagawidwa m'magawo atatu: kumbuyo, mapewa ndi biceps. Ndizothandiza kwambiri, mutha kugwira ntchito yonseyo kapena kusankha gulu lomwe mukufuna. Kate Friedrich amasintha masewera olimbitsa thupi ndi ma dumbbell, barbell ndi gulu lotanuka, komabe masewera olimbitsa thupi ambiri amachitidwa ndi ma dumbbell. Mudzafunika: ma dumbbells, barbell, zotanuka, nsanja kapena benchi.
- Chifuwa & Triceps (Mphindi 48). Ngati mukufuna kukhala ndi Mabere owoneka bwino ndi manja owonda, yesani Chest & Triceps yovuta. Mu theka loyamba la pulogalamuyi mudzachita masewera olimbitsa thupi pachifuwa: kukankha-UPS, kuswana manja ndi ma dumbbells ndi makina osindikizira. Mu theka lachiwiri mudzachita masewera olimbitsa thupi odzipatula pa triceps: reverse pushups, French press, bench press dumbbell pamwamba pa mutu wowonjezera manja ndi dumbbell ndi bandi zotanuka. Mudzafunika: ma dumbbells, barbell, zotanuka, nsanja kapena benchi.
- miyendo (Mphindi 68). Zochita izi zimayang'ana m'munsi mwa thupi: miyendo ndi matako. Theka loyamba la pulogalamuyi limayenda ndi mapapu achikhalidwe ndi squats ndi barbell ndi dumbbells. Mu theka lachiwiri mukuyembekezera masewera olimbitsa thupi ogwira ntchito ndi fitball ndi gulu lotanuka kuti muphunzire zina za madera ovuta. Mudzafunika: dumbbells, barbell, zotanuka gulu, sitepe sitepe, olimba mpira.
Kuphunzitsa ndi Kate Friedrich nthawi zonse kumafuna zida. Koma simudzanong'oneza bondo ngati, kuwonjezera pa dumbbells, mudzapezanso ndodo, gulu lotanuka ndi sitepe. Ndikwabwino kusiyanitsa zolimbitsa thupi zanu, zipangitseni kuti zikhale zambiri ogwira ndi kwambiri. Ndi pulogalamu yolimbitsa thupi yanthawi zonse Gym Style mumamanga thupi lokhazikika komanso lopangidwa popanda kupita kumalo ochitira masewera olimbitsa thupi.
Tengani Style kupita ku Gym osachepera 3 pa sabata (1 gawo patsiku). Mutha kuphatikiza zovuta izi ndi maphunziro apakati a Cardio, ngati mukufunanso kuwotcha mafuta ndikuwongolera kupirira. Ngati mukufuna kuwonjezera mphamvu, pangani kanema aliyense 2 pa sabata. Chifukwa magulu a minofu amagawidwa m'masiku, ndiye kuti mudzakhala ndi nthawi yochuluka kuti athe kuchira.
Ubwino ndi kuipa kwa pulogalamu ya Gym Style
ubwino:
1. Mu pulogalamu ya Gym Style inapereka katundu kwa magulu otsatirawa a minofu: biceps, triceps, mapewa, chifuwa, kumbuyo, matako, miyendo. Mudzatha kukonza thupi lanu kuti mukwaniritse mawonekedwe a toned komanso okongola.
2. Kulemera koyera kumeneku popanda masewera olimbitsa thupi a cardio, kotero Gym Style ndi yoyenera kwa iwo omwe akufuna kuchepetsa thupi ndipo akufuna kumangitsa thupi langa. Komanso omwe apeza kale kulemera koyenera, ndipo tsopano amangogwira ntchito pamtunda.
3. Kate Friedrich samagwiritsa ntchito ma dumbbells ndi barbell wamba, koma zida zowonjezera: mpira wolimbitsa thupi ndi gulu lotanuka. Izi zidzakuthandizani kusiyanitsa maphunziro ndikuphatikiza magulu owonjezera a minofu.
4. Pulogalamu ya ola lagawidwa m'magulu angapo mogwirizana ndi minofu yophunzitsidwa. Izi zikutanthauza kuti mutha kugawa kanema mu magawo a mphindi 20-30, ngati mulibe nthawi yophunzitsira ola limodzi.
5. Pulogalamuyi imamangidwa bwino kwambiri. Kwezani magulu onse a minofu yogawidwa moyenera: chifuwa-triceps tsiku lina, kumbuyo-mapewa-biceps wina, miyendo yachitatu.
6. Kalembedwe mu Gym palibe zovuta zophatikizana komanso minyewa. Only tingachipeze powerenga mphamvu ntchito zosiyanasiyana minofu magulu.
kuipa:
1. Mudzafunika zida zowonjezera. Ndizofunikanso kukhala ndi kulemera kosiyana kwa kuwongolera katundu.
2. Kumbukirani kuti choyamba ndi ichi pulogalamu si kuwonda, ndi kupanga thupi lolimba lolimba.
Ngati mukuganiza kuti kunyumba simungathe kusintha mawonekedwe a thupi, yesani pulogalamu ya Gym Style. Tili otsimikiza kuti Kate Friedrich komanso kulimbitsa thupi kogwira mtima kudzatha kukutsimikizirani.
Onaninso:
- Maphunziro amphamvu ndi Kate Frederick pamiyendo ndi mapewa
- Kuphunzitsa mphamvu ndi Kate Frederick kwa minofu ya pachifuwa ndi kumbuyo