Inferno HR ndi masewera olimbitsa thupi atsopano omwe atulutsidwa ndi Daily Burn. Masiku 21 okha akuphunzitsidwa ndi mphunzitsi Anna Garcia mumapeza zotsatira zabwino: thupi lamphamvu, kupirira kwakukulu ndi chiwerengero chochepetsera.
Kufotokozera kwa pulogalamu Inferno HR
Inferno Heart Rate ndi imodzi mwamapulogalamu ovuta kwambiri olimbitsa thupi kunyumba. Zolimbitsa thupi zimagwiritsa ntchito njira zotsatizana kuti zifulumizitse kagayidwe kanu ndikuchotsani kunenepa kwambiri. Pakulimbitsa thupi kulikonse mudzayesa malire anu kuti mupeze pazipita linanena bungwe ndi khalidwe zotsatira. Amachititsa makalasi Anna Garcia, amene specializiruetsya mapulogalamu HIIT (high intensity interval training). Ngati mukufuna kukhala oyenera, Inferno ya pulogalamuyo idzakhala yankho labwino kwambiri.
Zovutazo zimaphatikizanso masewera 7 oyambira ndi makanema awiri pakutambasula. Komanso pulogalamuyo imakwaniritsa masewera 2 a bonasi achidule. Sakuphatikizidwa m'makalasi omalizidwa a kalendala Inferno, mutha kuwawonjezera tsiku lililonse momwe mungathere. Zovutazo zidapangidwa chifukwa Masiku 21 ophunzitsidwa tsiku lililonse popanda masiku opuma. Komabe, ndondomekoyi imaganiziridwa bwino kwambiri: 2 pa sabata (Lachitatu ndi Loweruka) mudzapeza masewera olimbitsa thupi a yoga ndi articular omwe angathandize thupi lanu kuti libwerere kuntchito zolemetsa.
Kuti mugwirizane ndi Inferno:
- Iwo omwe amakonda pulogalamu ya HIIT ngati Insanity.
- Kwa iwo omwe akufuna kupeza mawonekedwe abwino kwambiri munthawi yochepa.
- Omwe ali ndi thanzi labwino komanso alibe vuto limodzi.
- Kwa iwo omwe akufuna kudziyesa okha ndikugwira ntchito mpaka malire.
Kwa makalasi mudzafunika zida zowonjezera: dumbbells, nsanja (mukhoza kugwiritsa ntchito sitepe-platformsy), mipira yamankhwala (amagwiritsidwa ntchito mu maphunziro). Pulogalamu ya Inferno Heart Rate imaphatikizapo kugwiritsa ntchito chowunikira kuti muthe kuyeza kugunda kwa mtima wanu m'kalasi. Kuchita masewera olimbitsa thupi kumapangidwa mothamanga kwambiri, kotero kuyeza kwa mtima kudzakhala kothandiza kwambiri pakutsata zotsatira. Koma ngati mulibe chowunikira kugunda kwa mtima, palibe chomwe mungachite popanda icho.
Kupanga kwa maphunziro a Inferno ndi Anna Garcia
Maphunziro a 7:
- metcon 1 (Mphindi 33). Zovuta zolimbitsa thupi zolimbitsa thupi zoonda popanda zopumira pakati pamagulu (nsanja).
- Kwezani Makwerero (Mphindi 42). Maphunziro amamangidwa pa mfundo ya piramidi inverted. Mudzathana ndi kuchuluka kwamphamvu koyambirira kwa kalasi ndikuchepetsa pang'onopang'ono voteji pambuyo pozungulira (ziphuphu).
- Cold Spike (Mphindi 51). Pulogalamu yapakati: 50-masekondi amphamvu ndi masekondi 10 opumula. Mudzakulitsa kugunda kwa mtima wanu panthawi yonse yolimbitsa thupi (popanda zida).
- metcon 2 (41 min). Zochita zolimbitsa thupi zovuta kwambiri pogwiritsa ntchito kukana kwakunja kuposa Metcon 1 (mipira yamankhwala, dumbbells, nsanja).
- Zidutswa (31 min). Zimaphatikizapo kuphulika kwachangu kwamphamvu kwambiri kotsatiridwa ndi nthawi yochepa yopuma (dumbbell).
- mphamvu (Mphindi 33). Pulogalamuyi imapanga mphamvu zophulika komanso kulimba mtima, komanso kumawonjezera malire anu kuti mugwire bwino ntchito (ziphuphu).
- Inferno Challenge (Mphindi 36). Mudzayesa kubwereza zolimbitsa thupi zilizonse munthawi yochepa (dumbbells, nsanja).
4 bonasi kulimbitsa thupi:
- Bodyweight Blitz (Mphindi 15). Kuphunzitsa ndi kulemera kwawo kwa thupi lonse (palibe zida).
- Plyo mphamvu (Mphindi 14). Kuchita kwakukulu kwa plyometric (nsanja).
- yodzaza M'munsi thupi (Mphindi 13). Seti ya masewera olimbitsa thupi apansi (ziphuphu).
- Ayi Pewani Zofunikira (Mphindi 12). Maphunziro a minofu yapakatikati (popanda zinthu).
As maphunziro obwezeretsa , mudzagwiritsa ntchito Strength Recovery Yoga (yoga) ndi Full Mobility (zolimbitsa thupi) zomwe zimatsogolera ophunzitsa ena Daily Burn.
ngati inu saopa kudzitsutsa okha ndikuyesa kuthekera kwawo, yesani masewera olimbitsa thupi a Inferno ndi Anna Garcia. Simudziwa zomwe zingachite kwenikweni thupi lanu ngati simuyesa.
Pakati pa analogues Inferno zindikirani pulogalamu ya Black Fire ndi Bob Harper, yomwe imatulutsidwanso mogwirizana ndi Daily Burn.