Zamkatimu
Lero tikukupatsirani mwachidule za pulogalamuyi Max Muscle kuchokera kwa Kate Friedrich, yomwe idzakhala imodzi mwa maphunziro apamwamba kwambiri amphamvu. Ndi masewera olimbitsa thupi omwe ali ndi ma dumbbells ndi ma barbell amagulu onse a minofu adzakuthandizani kuti mukhale ndi thanzi labwino. Ola makalasi mudzalimbitsa minofu ya mikono ndi kumbuyo, kumangitsa m`mimba, kusintha mawonekedwe a matako ndi ntchafu. Ngati muli ndi cholinga chopangitsa thupi lanu kukhala lolimba komanso lopangidwa, onetsetsani kuti mwayesa Muscle Max.
Kufotokozera kulimbitsa mphamvu Minofu Max
Dzina la pulogalamu Max Muscle amadzilankhula lokha. Ndizowonekeratu kuti mupeza ntchito yayikulu pakulimbitsa mtundu magulu onse a minofu. Kate Friedrich amagwiritsa ntchito ma dumbbells ndi barbell pamasewera ake, zomwe zingakuthandizeni kuchotsa kumasuka komanso madera ovuta. Pulogalamuyi imagawidwa m'magawo angapo, muzakhala mukuchita masewera olimbitsa thupi akutali ndi apamwamba, ndikupanga mawonekedwe okongola komanso opumira. Maphunziro a mphamvu ndi zolemera zaulere ndi zabwino osati kulimbitsa minofu komanso kuwotcha mafuta.
Pulogalamuyi Max Muscle ndipo imatha mphindi 70. Pa gulu lililonse la minofu mudzachita masewera olimbitsa thupi 3-4. Kate Friedrich akusintha nthawi zonse momwe thupi limakhalira komanso mayendedwe osiyanasiyana kuti azichita masewera olimbitsa thupi momwe angathere mosiyanasiyana komanso mogwira mtima. Choyamba, mudzagwira ntchito paminofu ya mikono, mapewa, ntchafu ndi matako pogwiritsa ntchito bar, dumbbells, sitepe ndi bandi zotanuka. Ndipo pamapeto mudzakhala ochita masewera olimbitsa thupi athupi pa Mat.
Pulogalamu ya Max Muscle imatha kugawidwa m'magawo angapo motsatizana:
- Kutenthetsa.
- Kwa miyendo ndi matako (squats ndi dumbbells ndi barbell, mapapu ndi barbell)
- Za m'mawere (kuswana ma dumbbells kunama, kukankha-UPS)
- Kwa kumbuyo (kokani ndodo pamtunda, kukoka ma dumbbells pamtunda, kukoka ndi barbell)
- Kwa miyendo ndi matako (mapapo pamasitepe ndi gulu lotanuka, plie-squats ndi dumbbell)
- Kwa mapewa (kuswana manja ndi ma dumbbells ndi gulu lotanuka, kokerani ma dumbbells kuchibwano chanu, kukweza ma barbell patsogolo)
- Mipira (kukweza ma dumbbell ndi barbell, kukweza ma dumbbells a biceps)
- Kwa triceps (mabenchi akanikizire ma dumbbells pamutu atakhala, sinthani pushups, kuwongola manja anu ndi tepi zotanuka)
- Za mimba (Superman, crunches, njinga)
- Kutambasula
Mu maphunziro olemera awa amapereka katundu wolemetsa kwa thupi lonse, kotero izo zidzakwanira wophunzira wapamwamba. Kwa iwo omwe angoyamba kumene maphunziro, mungathe kuchita ndi zolemera zopepuka - pamenepa, pulogalamuyi ndi ya aliyense. Ngati mukuyang'ana njira yopepuka yophunzitsira kulemera kuti mulimbikitse minofu, yang'anani zovuta za ICE Series kuchokera kwa Kate Frederick. Mumaphunzirowa, maphunziro ophatikizana bwino a cardio ndi kunenepa omwe angakuthandizeni osati kulimbitsa minofu yanu komanso kuwotcha mafuta ochulukirapo.
Kulemera kwa dumbbells ndi ma barbells a pulogalamu ya Musce Max amasankha pamaziko a mphamvu zawo. Kwa atsikana mutha kugwiritsa ntchito ma dumbbells olemera 3 mpaka 8 kg, bar - mpaka 15 kg. Pakuti m'munsi thupi motero kutenga kulemera kwa chapamwamba thupi - zosavuta. Ngati mulibe barbells, mutha kugwiritsa ntchito ma dumbbells okha. Pokwera nsanja ndi riboni zotanuka ndizosankha.
Pulogalamu ya Max Muscle
1. Kate Friedrich amapereka maphunziro amphamvu kwambiri kumanga thupi lolimba lolimba. Mudzakhala mukugwira ntchito ndi zolemera zaulere kuti mulimbikitse gulu lililonse la minofu.
2. Pogwiritsa ntchito zipangizo zowonjezera, Kate amapereka masewera olimbitsa thupi osiyanasiyana kwa magulu onse a minofu komanso amasinthasintha maulendo ndi liwiro la phunzirolo, kotero ngakhale pulogalamu ya ola limodzi imawulukira.
3. Mudzakonza mawonekedwe a ntchafu zanu, matako, manja, ndikukhala ndi mimba yokongola. Yakwana nthawi yoyiwala za madera ovuta!
4. Monga nthawi zonse Kate Friedrich amapereka mphamvu yapamwamba kwambiri. Mudzachita masewera olimbitsa thupi ofunikira kwambiri pamagulu onse aminyewa: triceps, biceps, mapewa, chifuwa, nsana, mimba, miyendo ndi matako.
5. Kate Friedrich ndi mmodzi mwa aphunzitsi ochepa omwe nthawi zonse amapanga mapulogalamu a ophunzira apamwamba. Ndipo mutha kusiyanasiyana mulingo wovuta kutengera kulemera kwa ma barbell ndi ma dumbbells.
6. Maphunziro amphamvu ndi ofunikira kuti achepetse kulemera kwabwino, kufulumizitsa kagayidwe kachakudya ndi kukonza thupi.
7. Pulogalamuyi idzakopa anthu omwe sakonda masewera a cardio ndi plyometrics. Izi siziri pano.
8. Kwa makalasi mudzafunika zida zowonjezera: ndodo yokhala ndi mawilo, seti ya ma dumbbells, nsanja yoyambira, gulu lotanuka.
9. Ngati mukufuna kuonda mofulumira komanso mogwira mtima, monga Muscle Max ndi bwino kuphatikiza ndi cardio-stress: kuthamanga, kuyenda, kudumpha.
10. Maphunziro ndi oyenera misinkhu pulaimale ndi sekondale. Komabe, ngati mutenga cholemetsa chochepa, ndiye kuti muli ndi wophunzira wapakati.
Ndemanga pa pulogalamu Kate Friedrich - Muscle Max:
Monga mukuonera, kuti mukwaniritse thupi lolimba la toned ndizotheka ngakhale kunyumba opanda zida zilizonse. Kate Friedrich wakukonzerani masewera olimbitsa thupi enieni, omwe mudzatha kusintha mawonekedwe anu.