"Ndikufuna thupi limenelo" ndi Tamile Webb: masewera olimbitsa thupi mphindi 15 patsiku

Ngati mukufuna kuyamba kusewera masewera, koma sindikudziwa kuti ndiyambira pati, yesani pulogalamu yothandiza kuchokera ku Tamile Webb. "Ndikufuna thupi limenelo" ndi maphunziro afupiafupi ovuta kumadera onse ovuta, omwe angakuthandizeni kusintha thupi lanu ndi kukonda kulimba kwapakhomo.

Kufotokozera kwa pulogalamu Tamile Webb "Ndikufuna thupi limenelo"

Tamile Webb amadziwa chinsinsi cha thupi lokongola komanso lowoneka bwino. Mapulogalamu ake ndi otchuka chifukwa cha kuphweka kwake, kupezeka komanso kuchita bwino. Zovuta "Ndikufuna thupi limenelo" limaphatikizapo zochitika zingapo zomwe zingakuthandizeni kukwaniritsa mikono yowonda, m'mimba yopindika, ntchafu zolimba ndi matako. Mutha kuyeserera mphindi 15 zokha patsiku, ndikubwezerani mawonekedwe omwe mukufuna komanso chithunzi chokongola.

Zovuta za "Ndikufuna thupilo" zimaphatikizapo masewera olimbitsa thupi awa:

  • "Ndikufuna miyendo imeneyo": masewera olimbitsa thupi a ntchafu ndi matako.
  • "Ndikufuna ma abs": masewera olimbitsa thupi a m'mimba.
  • "Ndikufuna manja awa": masewera olimbitsa thupi a biceps, triceps ndi mapewa.
  • "Ndikufuna thupi lochepa thupi": masewera olimbitsa thupi thupi lonse.

Iliyonse mwamasewerawa imakhala ndi zovuta ziwiri, ndipo mulingo uliwonse wovuta umatenga mphindi 2 zokha. Mutha kupita koyamba pamlingo woyamba, kenako pang'onopang'ono kupita ku gawo lachiwiri la zovuta. Kapena pitani kumanja kwa theka la ola, kuphatikiza magawo awiri azovuta palimodzi. Pazonse, zovutazo zimakhala ndi Zolimbitsa thupi 8 kwa mphindi 15. Mwaluntha lanu mukhoza kuwaphatikiza mwanjira iliyonse, chinthu chachikulu ndicho kuchita nthawi zonse.

Kwa makalasi muyenera Mat, mpando ndi ma dumbbells. Kulemera kwa dumbbells ndi bwino kusankha empirically, malinga ndi mphamvu zanu thupi. Nthawi zambiri oyamba amasankha ma dumbbells olemera 1-1,5 kg. Chifukwa pulogalamuyo nthawi zambiri imakhala yogwira ntchito, zingakhale zomveka kuphatikiza maphunziro a Tamile Webb ndi masewera olimbitsa thupi a Cardio. Tikukupangirani kuti musamalire ma aerobics osavuta ochokera kwa Jillian Michaels: Kickbox FastFix.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Ngati mukufuna kuchepetsa thupi ndikuwongolera chithunzi chanu, pulogalamu ya Tamile Webb ndiyomwe mukufunikira. Zimapereka zosavuta kumva komanso zothandiza maphunziro.

2. Zovutazo zimagawidwa m'madera ovuta: manja, mimba, miyendo ndi matako. Mutha kusintha thupi lonse kapena dera lomwe mukufuna.

3. Kulimbitsa thupi kulikonse kumaphatikizapo magawo awiri azovuta. Yambani pa mlingo woyamba ndipo pang'onopang'ono pita kwachiwiri. Kapena chitani magawo awiri motsatana.

4. Pulogalamuyi ndiyabwino kwa oyamba kumene. Mutha kuyamba maphunziro ake ngakhale atatero sanachite kulimba kulikonse.

5. Maphunziro amatenga mphindi 15 zokha, zomwe ndi zoyenera kwambiri kwa anthu otanganidwa. Ngati mukufuna kuchita nthawi yochulukirapo - ingophatikizani makanema angapo palimodzi.

6. Mudzafunika a zida zochepa: ma dumbbells okha ndi Mat ndi mpando.

kuipa:

1. Ngati mwakhala nawo olimba anapereka pulogalamu katundu adzaoneka sikokwanira.

2. Kuti mukwaniritse zotsatira zogwira mtima zowotcha mafuta, maphunzirowa ndi bwino kuphatikiza ndi makalasi a mtima.

Tamilee Webb Ndikufuna Zolimbitsa Thupi Zija

Ngati mukufuna kuonda ndi kukhala toned mawonekedwe, yesani kulimbitsa thupi Tamile Webb. Zovuta zake, "Ndikufuna thupi limenelo" lidzakuthandizani kusintha maganizo anu pa masewerawa: mudzamvetsetsa kuti likupezeka kwa aliyense. Onaninso: Maphunziro pazovuta zonse za Tamile Webb.

Zikomo kwambiri ndikufuna kunena kwa owerenga tsamba lathu Elena yemwe adatilangiza kuti tizisamalira maphunziro a Tamile Webb. Ngati muli ndi malingaliro aliwonse omwe mungafotokoze pawebusayiti, lembani mu ndemanga. Pamodzi tikhoza kupanga buku lathunthu la maphunziro.

Siyani Mumakonda