ICE: pulogalamu yokwanira yamaphunziro apakatikati kuchokera kwa Kate Frederick

Ngati mukuyang'ana pulogalamu yapamwamba kwambiri yomwe ili yoyenera kwa ophunzira ambiri ndiye tikukupatsani zolimbitsa thupi zingapo kuchokera kwa Kate Frederick. Program ICE Conditioning Intermediate or Extreme yopangidwa mwapadera kuti iphunzitse apakatikati. Mudzatha kuchepetsa thupi, kulimbitsa minofu, kugwira ntchito thupi lonse kunyumba.

Pulogalamuyi mwachidule ICE kuchokera kwa Kate Frederick

ICE ndizovuta zapadera, zokhazikika, zolimbitsa thupi komanso zamphamvu zomwe zimakusangalatsani ndi mitundu yake komanso luso lake. Kate Friedrich amapereka Mavidiyo a 19 nthawi zosiyanasiyana kulimbikitsa magulu onse a minofu, kuwotcha mafuta, kufulumizitsa kagayidwe kachakudya ndikuwongolera thupi. Malinga ndi zopempha zambiri za mafani, Kate wapanga pulogalamu yomwe ikugwirizana ndi akatswiri ambiri, osati maphunziro apamwamba okha. Zovutazo zidaphatikizanso vidiyo yayifupi yomwe ingakuthandizeni kukulitsa maphunzirowo.

Gawo la pulogalamu ya ICE limaphatikizapo:

• 7 maphunziro oyambirira kwa mphindi 40-50;
• Maphunziro a 5 amphamvu ofulumira kwa magulu amisinkhu yamunthu kumtunda (Minofu Meltdown);
• Zolimbitsa thupi 5 zazifupi za cardio pakuwotcha mafuta owonjezera (Kuphulika kwa Blizzard);
• 2 zolimbitsa thupi zazifupi (Icy Core).

Mulingo wa pulogalamu - Wapakatikati (apakati), koma maphunziro ndi chilengedwe chonse. Ngati mutenga dumbbell yolemera ndikuwonjezera kuvidiyo yoyambira Blizzard Blast, ndi maphunziro apamwamba ngati. Mukasankha dongosolo la maphunziro kwa oyamba kumene, ndipo oyamba kumene adzatha kulimbana ndi zovuta. Mosiyana ndi mapulogalamu ena ambiri a Kate Friedrich, mndandandawu simudzasowa mndandanda wazinthu. Ma dumbbells omwe amagwiritsidwa ntchito kwambiri, nthawi zina nsanja yokwera ndi fitball, gulu lamavidiyo otanuka awiri.

Ubwino wa pulogalamu ya ICE:

• Amapereka masewera olimbitsa thupi 19 osiyanasiyana a thupi lonse
• Kate Friedrich adapanga kuphatikiza koyenera kwa cardio ndi katundu wamagetsi
• Zovutazi zidzakuthandizani kuwotcha mafuta ndi kulimbikitsa minofu, ndikusintha khalidwe la thupi
• Mutha kuphatikiza makanema aatali komanso afupi kuti apange makalasi awo abwino kwambiri
• Chifukwa cha maphunziro osiyanasiyana pulogalamu si nthawi kutopa
• Mosiyana ndi mapulogalamu ena Kate Friedrich, mudzafunika zida zosiyanasiyana. Makamaka ma dumbbells, mu kanema wosiyana - nsanja yokwera.

Kate Friedrich akupereka zosiyanasiyana makalendala kwa masabata 4: pamlingo wolowera (Level One), mlingo wapakatikati (Level Two) ndi mlingo wapamwamba (Gawo lachitatu). Miyezo imasiyana nthawi ya maphunziro a tsiku ndi tsiku. Mukhoza kusankha imodzi mwa mitundu itatu ya kalendala malinga ndi msinkhu wanu wokonzekera, ndipo mukhoza kupita masabata onse 12, pang'onopang'ono kuwonjezera mphamvu zawo zakuthupi.

Pa mlingo woyamba mudzangochita masewera olimbitsa thupi ndikuchita kasanu pa sabata kwa mphindi 5-40. Mu wachiwiri ndi wachitatu mlingo anawonjezera yochepa bonasi kulimbitsa thupi ndi pafupipafupi makalasi kuchuluka kwa 45 pa sabata. Kuphatikiza pa pulogalamu ya ICE, ilinso ndi makalendala angapo osakanikirana ndi masewera ena angapo a Kate Frederick.

Kapangidwe ka The ICE Training Series

Chifukwa chake, mu pulogalamuyo The ICE Series imaphatikizapo zolimbitsa thupi 19, kuphatikiza makanema akuluakulu 7 amphindi 40-45 ndi makanema 12 amfupi kwa mphindi 10-20.

Zochita zoyambira:

• kagayidwe kachakudya Total thupi (Mphindi 45). Kuphunzitsa mphamvu kwa minofu ya thupi lonse, yomwe imaphatikizapo masewera olimbitsa thupi ophatikizana ndi katundu pamagulu angapo a minofu. Maphunziro ndi amphamvu kwambiri, kotero mudzakhalanso achangu kutentha zopatsa mphamvu. Zida: zotumphukira.

• Chiseled Upper thupi (Mphindi 40). Kuchita masewera olimbitsa thupi kumtunda kwa thupi: mikono, mapewa, chifuwa, kumbuyo, abs. Kwenikweni Kate amapereka masewera olimbitsa thupi okha, gawo lachiwiri la phunzirolo limachitika pa Mat. Zida: zotumphukira.

• Chiseled M'munsi thupi kuphulika (45 min). Kuphunzitsa kwapakati pa thupi lapansi, lomwe limaphatikizapo masewera olimbitsa thupi a Cardio ndi mphamvu m'chiuno ndi matako. Zida: zotumphukira.

• Nsapato Camp dera (Mphindi 45). Maphunziro apakati ndi sitepe-platform, yomwe imakhala ndi maulendo 6. Kuzungulira kulikonse kumaphatikizapo zolimbitsa thupi 4 za thupi lakumunsi kupita kumtunda kwa thupi, makungwa ndi masewera olimbitsa thupi. Zolimbitsa thupi zimatha kwa mphindi imodzi. Zida: sitepe sitepe, dumbbells.

• Rock'm Sokisi'm Masewera (Mphindi 45): kulimbitsa thupi kwambiri kwa cardio kutengera masewera olimbitsa thupi a plyometric ndi masewera olimbitsa thupi a kickboxing. Chabwino konzekerani kutuluka thukuta! Zida: zosafunika.

• Low Zotsatira Kutupa (Kuyenda kwa mphindi 45) 's low impact cardio workout kuti awotche mafuta ndi mamvekedwe a minofu. Pulogalamuyi imakhala ndi magawo awiri. Mu gawo loyamba la masewera olimbitsa thupi mumangofunika ma dumbbells, mu gawo lachiwiri muyenera kuyembekezera masewera olimbitsa thupi omwe ali ndi nsanja. Zida: sitepe sitepe (mu theka lachiwiri), dumbbells kuwala.

• Kuti The Chakudya: Miyendo & Ulemerero (Mphindi 45): Zochita zolimbitsa thupi zimachepa kwambiri m'chiuno ndi matako pansi, zomwe zimaphatikizapo masewera olimbitsa thupi pansi ndi fitball ndi bandi zotanuka. Zabwino kwa anthu omwe ali ndi vuto la mawondo. Zida: mpira wolimbitsa thupi, gulu lotanuka.

Zolimbitsa thupi zazifupi za minofu (Minofu Meltdown)

Zochita zazifupi zamagulu amtundu wamtundu wapamwamba: biceps, triceps, mapewa, chifuwa, kumbuyo. Pulogalamuyi ili motere: mupeza zolimbitsa thupi 5 zomwe zimabwerezedwa mumizere itatu. Zolimbitsa thupi zilizonse zimachitika kubwereza 3, kotero mutha kupeza ma dumbbells apakati kapena akulu (12-3 kg). Mudzayang'ana pa toning ndi kulimbikitsa minofu yanu.

• Mipira (Mphindi 15). Zimaphatikizapo masewero olimbitsa thupi a biceps: Mpiringidzo Woyimilira, Kupiringirira kwa Nyundo Yoyimilira, Kupiringirira kwa Mlaliki, Kupiringirira Kwa Hammer, Kupiringirira Kokhazikika. Zida: ma dumbbells, fitball.

• Triceps (Mphindi 13). Zimaphatikizapo masewera olimbitsa thupi a triceps: Zowonjezera za Tricep Zapamwamba, Zoyimbira, Dips, Zowonjezereka za Tricep, Close Grip Press. Zida: dumbbells, sitepe sitepe/benchi.

• mapewa (Mphindi 15). Zimaphatikizapo masewero olimbitsa thupi pamapewa: Kanikizani Pamwamba, Mzere Wowongoka, Kuyimirira Mbali Yakutsogolo, Kwezani Kutsogolo, Kumbuyo Kumadontho pa Mpira. Zida: ma dumbbells, fitball.

• Chifuwa (Mphindi 15). Zimaphatikizapo zochitika zolimbitsa thupi zotsatirazi za minofu ya pectoral: Phatikizani Push-ups, Flat Bench Press, Flat Bench Fly, Incline Bench Press, Incline Bench Fly. Zida: dumbbells, sitepe sitepe/benchi.

• Back (Mphindi 20). Zimaphatikizapo masewero olimbitsa thupi amsana: Mzere Wamkono Umodzi, Wokokera, Mzere Wamkono Umodzi, Wokokera Mkono Umodzi, Wokokera mkono. Zida: dumbbells, sitepe sitepe/benchi.

Kulimbitsa thupi kwakanthawi kochepa (Blizzard Blast)

Zolimbitsa thupi zophulika izi ndizowonjezera kwambiri pamapulogalamu akulu omwe angakuthandizeni kukulitsa luso la maphunziro ndikuwafikitsa pamlingo wapamwamba. Zolimbitsa thupi zimakhala zamphamvu, zimakweza mtima wanu mwachangu ndikufulumizitsa kutaya mafuta. Mutha kuwayendetsa payekhapayekha masiku omwe muli ndi nthawi yochepa yokhala olimba. Osayiwala kuchita kutentha ndi kumenya padera.

• kagayidwe kachakudya Total thupi (Mphindi 12). Zimaphatikizapo masewera olimbitsa thupi 10 a thupi lonse: cardio, kumtunda, kumunsi, KOR. Zida: dumbbells, sitepe sitepe.

• Chiseled Lower Body Blast (Mphindi 17). Mulinso zolemera 12 ndi masewera olimbitsa thupi a plyometric a ntchafu ndi matako. Zida: zotumphukira.

• Nsapato Camp dera (Mphindi 12). Mulinso zolemera 8 ndi ma cardio okhala ndi ma dumbbells ndi sitepe yogwira ntchito magulu angapo a minofu. Zida: dumbbells, sitepe sitepe.

• Rock'm Sokisi'm Masewera (Mphindi 14). Mulinso mitolo ya kickboxing ndi plyometric. Zida: zosafunika.

• Thukuta Lochepa (Mphindi 12). Mulinso masewera 7 okhala ndi nsanja, kuphatikiza masewera olimbitsa thupi odumpha kwambiri. Zida: sitepe nsanja.

Zolimbitsa thupi zazifupi (Icy Core)

Izi ndi zolimbitsa thupi zogwira mtima kwambiri pa kutumphuka, mutha kuwonjezera phunziro lililonse, kuti muthe kukulitsa katunduyo pamatola. Ngakhale kuti minofu imakhudzidwa ndi zochitika zonse zolimbitsa thupi ndipo imapopedwa popanda kugwira ntchito molimbika, maphunziro owonjezera a cor samapweteka.

• achisanu Core 1 (Mphindi 10). Zimaphatikizapo masewera 11 osindikizira pansi ndi ma dumbbells.

• achisanu Core 2 (Mphindi 13). Zimaphatikizapo masewera 10 osindikizira pansi ndi ma dumbbells ndi bandi zotanuka.

ICE - ndiye chizindikiro cha maphunziro kuchokera kwa Kate Frederick. Pulogalamuyi imaphatikizapo maphunziro osiyanasiyana a cardio ndi mphamvu zomwe zingakuthandizeni kupopera minofu ndikuwotcha mafuta. Zovutazo ndizothandiza kwambiri ndipo zimapezeka kwa aliyense. Yesani!

Onaninso: Fit Split: pulogalamu yatsopano yogawanika kuchokera kwa Kate Frederick.