Zamkatimu
Kulimba - ndi pulogalamu yochokera kwa Kate Frederick, yomwe imaphatikizapo zingapo zolimbitsa thupi: masitepe aerobics, classic cardio, kuphunzitsa mphamvu ndi zolemera ndi mphamvu zolimbitsa thupi ndi labala bandi.
Kufotokozera kwa pulogalamu Intensity ndi Kate Frederick
Kate amalankhula kwambiri kulimba ndi mwamakani thupi, yomwe idapangidwira wophunzira wapamwamba. Kulimbitsa Kumeneko kumakwaniritsa dzina lake: kulimbitsa thupi kumeneku kumakhala kolimba kwambiri. Ngati mukufuna kuwotcha mafuta ndikulimbitsa thupi kwakanthawi kochepa, pulogalamuyi ithana ndi ntchitoyi. Imapereka katundu wosiyanasiyana kwambiri womwe ungakuthandizeni kuwongolera matupi awo.
Chifukwa chake, Kulimba kumakhala ndi ma vedernicova awiri:
1. Maphunziro oyambirira. Zimatenga mphindi 55 ndikupereka masewera olimbitsa thupi openga. Kalasiyo idapangidwa kwa munthu wodziwa zambiri, wophunzirayo sangapitirize kuyenda, zomwe zimayika Kate Frederick. Maphunziro agawidwa m'magawo awiri:
- Theka loyamba mudzakhala kuchita masewera olimbitsa thupi kwambiri ndi sitepe-platform. Kusintha pafupipafupi kwa kuphatikiza, kuthamanga mwachangu, kudumpha kwadzidzidzi - zonsezi zikuthandizani kuti muwotche kuchuluka kwa zopatsa mphamvu munthawi yomwe mwapatsidwa.
- Mu theka lachiwiri la pulogalamuyi akukuyembekezerani masewera olimbitsa thupi a cardio, kumene kufufuza sikufunika. The interval kalasi wamangidwa pa mfundo ya mphamvu ndiye adzakwera pachimake, ndiye kutsika.
2. Maphunziro a bonasi (Bootcamp). Pulogalamu yamphamvu iyi ya mphindi 10 yogwira ntchito pamavuto. Zimaphatikizapo masewero olimbitsa thupi apamwamba kuti akulitse minofu ndi cardio pang'ono kuti akweze kugunda kwa mtima. Pazochita zolimbitsa thupi mudzafunika ma dumbbells, gulu la rabala ndi Mat.
Maphunziro pa sitepe-platform ndiwothandiza kwambiri (makamaka kumunsi kwa thupi), kotero ngati mulibe zida zothandiza, ndi nthawi yoti mugule. Ndipo pamene inu mukhoza kuchita theka lachiwiri la videosrate kumene olimba zida si chofunika. Maphunziro ndi otopetsa kwambiri, choncho ngati muyenera kuchita mbali. Ganizirani za thanzi lanu ndipo musadzichulukitse ndi nkhawa.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Mu pulogalamuyi Kate Friedrich ndi masewera olimbitsa thupi apamwamba kwambiri omwe amakuthandizani kutentha mafuta m'thupi lonse ndikufulumizitsa kagayidwe kanu.
2. Maphunziro a Cardio amagawidwa mosavuta mu magawo awiri: ndi sitepe ndi opanda. Mutha kusankha zabwino kwambiri kwa theka lanu, ngati simunakonzekere kuchita nawo ola la 2.
3. Khwerero aerobics ndi njira yothandiza kwambiri yochotsera mafuta pamiyendo ndikuchita izi madera amavuto monga matumba, msana ndi ntchafu zamkati.
4. Maphunziro afupipafupi a mphamvu adzalimbitsa minofu yanu ndikuwonjezera katundu, ndipo nthawi yochepa idzalola kuthandizira pulogalamu ina iliyonse.
5. Ngati mulibe zowerengera kunyumba, mutha kumaliza maphunziro olimba awa. Ingochitani theka lachiwiri la masewera olimbitsa thupi mwamphamvu komwe makalasi amachitikira kokha kuwonda.
kuipa:
1. Maphunziro sangatchulidwe kuti ndi omveka. Cardio-katundu mu pulogalamuyi ndi wabwino kwambiri, koma kulimbitsa mphamvu kwa mphindi 10 sikukuwoneka kokwanira.
2. Mudzafunika zida zowonjezera: ma dumbbells, sitepe, tepi yotanuka, carpet.
3. Kate amapereka cholemetsa chachikulu, chomwe chiri choyenera wophunzira wapamwamba. Sankhani nkhani yowonera: Masewera 10 apamwamba kwambiri olimbitsa thupi kunyumba kwa mphindi 30.
Kulimba kudzakwanira omwe akufuna pulogalamu yamphamvu ya aerobic , ndipo samadzionanso kuti ndi wongoyamba kumene kukhala olimba. Ndi maphunziro anthawi zonse ndi Kate Friedrich, posachedwa mupeza mawonekedwe okongola: amapereka masewera olimbitsa thupi othandiza kwambiri.
Onaninso: Kuwotcha mafuta ochulukirapo ndi kickboxing kuchokera kwa Kate Frederick.