Zamkatimu
Sinthani machitidwe anu olimbitsa thupi kuti muphatikize mu dongosolo lanu lolimbitsa thupi kwambiri nthawi yolimbitsa thupi kuchokera kwa Cindy Whitmarsh. Ultra Fat Burning Workout ndi pulogalamu yomwe mungachepetse thupi ndikusintha thupi lanu kukhala lowoneka bwino.
Kufotokozera kwa pulogalamu Cindy Whitmarsh The Ultra Fat Burning Workout
The Ultra Fat Burning Workout ndi masewera olimbitsa thupi omwe amawotcha mafuta thupi lonse omwe angakuthandizeni kuchepetsa thupi ndikufulumizitsa metabolism. Pulogalamuyi imamangidwa pa mfundo ya nthawi: mudzakweza kugunda kwa mtima wanu mpaka kufika pamlingo waukulu kuti muwotche zopatsa mphamvu ndi mafuta. Pafupifupi maphunziro onse zimachitika pa liwiro lalikulu , ndi kupuma pang'ono pa masewera olimbitsa thupi. Pulogalamu Cindy Whitmarsh ndi katundu wambiri, koma chifukwa cha izi mutha kupeza zotsatira zachangu komanso zabwino.
Chidule cha zolimbitsa thupi zonse zodziwika Cindy Whitmarsh
Kuphunzitsa The Ultra Fat Burning Workout ili ndi magawo angapo:
- Konzekera (3 mphindi). Kuchita masewera olimbitsa thupi koyambirira kudzakonzekeretsa thupi lanu kuti likhale lolemera.
- cardio (6 mphindi). Kuchita masewera olimbitsa thupi kwa aerobic kuti muwonjezere kulumpha kwa mtima, ma squats amphamvu.
- mapewa (3 mphindi). Gawo laling'ono la masewera olimbitsa thupi a mapewa kuti muthe kugwira mpweya wanu musanayambe aerobic mphindi zisanu.
- cardio (5 mphindi). Gawo lamphamvu kwambiri la cardio kuti muchepetse kugunda kwa mtima wanu mpaka kufika pamlingo waukulu. Mukuyembekezera burpee ndikudumpha.
- Mipira (2 mphindi). Limbitsani minofu ya manja ndi masewera olimbitsa thupi ochepa a biceps anu.
- Zolimbitsa thupi za Cardio + mphamvu (Mphindi 10). Mu gawo ili la Cardio ntchito pamodzi ndi ntchito minofu kamvekedwe.
- Zolimbitsa thupi (8 mphindi). Maphunzirowa adzatha ndi masewera olimbitsa thupi a toning kuti alimbitse minofu ya manja, miyendo ndi abs.
- Kutambasula (4 mphindi). Pamapeto pake mudzakhala mutatambasula minofu mutatha kuchita masewera olimbitsa thupi.
Pulogalamu kumatenga mphindi 42, koma pamene mphamvu b kuchitaonnthawi yochuluka kwambiri sikumveka. Osayenera kwa oyamba kumene, masewera olimbitsa thupi adapangidwa pa avareji pamwambapa. Zochita zolimbitsa thupi zimawonetsedwa mwanjira yosavuta, yapakati komanso yovuta, kotero ngati mukufuna kuti pulogalamuyo ikhale yosavuta.
Pazochita zolimbitsa thupi mudzafunika ma dumbbells, mipira yamankhwala, kulumpha chingwe ndi mpira wolimbitsa thupi. Komabe, mipira yamankhwala imatha kusinthidwa ndi dumbbell kapena kuphunzitsa popanda izo. Lumpha chingwe ndi mpira wolimbitsa thupi sizofunikira, m'modzi mwa mabwenzi Cindy Whitmarsh amakuwonetsani. masewera olimbitsa thupi opanda zida zowonjezera.
Ubwino ndi kuipa kwa pulogalamuyi ndi Cindy Whitmarsh
ubwino:
1. Izi ndizochita zolimbitsa thupi zowotcha mafuta zomwe zingakuthandizeni kuchepetsa thupi, kufulumizitsa kagayidwe kachakudya komanso kupititsa patsogolo kupirira kwa mtima.
2. Kuphatikiza pa cardio yomwe ili mu pulogalamu ya masewera olimbitsa thupi amphamvu, kotero mudzagwiranso ntchito pamadera ovuta.
3. Maphunziro apakatikati, koma ngakhale mutakhala ochepa kwambiri, mudzagwira ntchito yolimbitsa thupi. Simudzasokonezedwa ngakhale kwa sekondi imodzi mu pulogalamu yonse ya mphindi 40.
4. Cindy Whitmarsh, pamodzi ndi othandizira awo amasonyeza kusintha kosiyanasiyana kwa zochitikazo, kotero kuti katunduyo adzasiyana malinga ndi luso lanu.
5. Pulogalamuyi ndi yochuluka kwambiri ya plyometric yomwe ingakuthandizeni kusintha chiuno ndi matako anu, chotsani mafuta kunja ndi mkati mwa miyendo.
6. Cindy adatenga masewera olimbitsa thupi apamwamba ndi fitball. Chifukwa cha ichi mudzagwira ntchito minofu ndi matalikidwe pazipita.
kuipa:
1. Pulogalamuyi sagwirizana ndi mlingo woyamba wa maphunziro, komanso omwe amapewa masewera olimbitsa thupi a cardio.
2. Kugwedezeka kwakukulu kwa kudumpha, choncho katunduyo si woyenera kwa iwo omwe ali ndi vuto la mawondo, minofu, mafupa, zotengera. Pamenepa tikukulimbikitsani kuti muwoneke ma aerobics otsika kwambiri ndi Tracy mallet.
Ndemanga za pulogalamuyi, Cindy Whitmarsh:
Zochita zolimbitsa thupi zowotcha mafuta zidzakuthandizani kukwaniritsa kusintha kwathunthu kwa thupi lanu. Kupeza Cindy Whitmarsh, mudzachotsa mafuta, kulimbitsa minofu ndikuchepetsa thupi mwachangu kuposa kale.
Werenganinso: Njira 10 zotchuka kwambiri pa youtube zolimbitsa thupi kunyumba ku Russian.