Zamkatimu
Jackie Warner (17 August 1968) ndi katswiri wophunzitsa zolimbitsa thupi, wolemba mabuku okhudza moyo wathanzi komanso Mlengi wa mapulogalamu olimba a kuwonda. Anakhala wotchuka chifukwa cha kutenga nawo mbali mu reality show Kulimbitsa thupi pa Bravo TV. Jackie amakhala ku California, komwe ali ndi malo ochitira masewera olimbitsa thupi komanso Spa ku Beverly hills. Pamndandanda wamakasitomala ake muli anthu otchuka monga Julia Roberts ndi Anne Hathaway.
Jackie Warner watulutsa a 4 DVD pulogalamu kuchepetsa thupi ndi kuwotcha mafuta kunyumba:
- Xtreme Power Circuit
- 30 Day Fast Start
- Maphunziro a Xtreme Timesaver
- Xtreme Abs
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
- Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
- Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
- Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
- Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
- Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
- Momwe mungasankhire nsapato zothamanga: buku lathunthu
Mapulogalamu olimbitsa thupi a Jackie Warner
Jackie amagwiritsa ntchito mfundo zapamwamba zophunzitsira mphamvu zapakhomo pakuchepetsa thupi: zozungulira njira ndi mnohoobraznye ntchito ndi kuwala dumbbells kulemera. Mapulogalamu ndi oyenera mulingo wapakatikati, koma oyamba kumene amatha kuchita izi ngati mutenga dumbbell yaying'ono. Mwa njira, gulu lomwe likuchita nawo mapulogalamu Xtreme Xtreme Timesaver Training ndi Abs mutha kuwona Yeriko, Mammatus omwe amadziwika kwa ife monga Mlengi wa zovuta za Core De Force.
1. 30 Day Fast Starting
Mu pulogalamuyi, Jackie Warner amapereka njira yapamwamba kwambiri yochepetsera thupi - Maphunziro a Pyramid Power, omwe amagwiritsa ntchito ndi makasitomala ake a nyenyezi. Jackie akuti iyi ndi njira yachangu kwambiri yowonera kusintha kwa thupi lanu mosasamala kanthu kuti mwayamba kuchita kapena kuyesa kusuntha phirilo. Zovutazo zimaphatikizapo maphunziro a 2 mphamvu: Thupi Lapamwamba ndi Pansi Pansi kwa mphindi 25.
Muzochita ziwiri izi mupanga masewera olimbitsa thupi pa mfundo ya piramidi. Jackie akukupatsani ntchito magulu onse a minofu, chifukwa minofu Imathandizira kagayidwe ndi waukulu mafuta kuwotcha mu thupi. Tsatirani pulogalamuyi kwa masiku 30 5-6 pa sabata, kulimbitsa thupi limodzi kumtunda ndi kumunsi.
2. Maphunziro a Circuit Power
Pulogalamu yotchuka kwambiri Jackie Warner inali yovuta ya Power Circuit Training. Zimaphatikizapo 5 mphamvu kanema kulimbitsa thupi madera mavuto onse. Sankhani kanema kokha kapena tsatirani zolimbitsa thupi wina ndi mnzake:
- 40 min Thupi Lonse Lozungulira (zonsezo kwa mphindi 40)
- 15 min Thupi Lonse Lozungulira (thupi lonse kwa mphindi 15)
- Mphindi 15 Kuzungulira kwa Thupi Lapansi (kumunsi kwa thupi kwa mphindi 15)
- 15 min Upper Body Circuit (thupi lapamwamba kwa mphindi 15)
- 15 min Abs only Circuit (mphindi 15 wamfupi)
Maphunzirowa amayang'ana kwambiri zolimbitsa thupi zolimbitsa thupi zokhala ndi zolemera zochepa, zomwe zimachitika pansi pa liwiro la aerobic kuwotcha mafuta ndi kumveketsa thupi. Jackie Warner amalimbikitsa kuti muzichita 3-4 pa sabata kwa mphindi 30-45.
3. Maphunziro a Xtreme Timesaver
Xtreme Timesaver ndi masewera olimbitsa thupi ozungulira omwe ali ndi zolemera thupi lonse zomwe zimakuthandizani nthawi imodzi kuonda komanso kumveketsa minofu. Jack Warner amagwiritsa ntchito kusuntha kovutirapo ndi ma dumbbells kuti aphunzitse magulu angapo a minofu nthawi imodzi. Kupatula kukonza thanzi la thupi, mumagwira ntchito ya bonchiwerengero chachikulu cha minofu, ndiyeno basi kuwotcha zopatsa mphamvu zambiri ndi kuchita maphunziro mogwira mtima.
Kuphatikiza apo, masewera olimbitsa thupi ndi zolemera zobwerezabwereza zambiri kuti mukweze kugunda kwa mtima wanu. Mumapha mbalame ziwiri ndi mwala umodzi: kugwira ntchito pa minofu ya thupi ndikuchita cardio. Kuonda kowonjezera pulogalamuyo idaphatikizansopo masewera olimbitsa thupi a aerobic. Jackie Warner akupereka kuti azichita pulogalamuyi katatu pa sabata, kuti mukhale ndi thupi lopanda mphamvu, lolimba komanso lolimba.
4. Xtreme Abs
Xtreme Abs ndi pulogalamu yomwe ingakuthandizeni kuyang'ana pamimba minofu ndi kumbuyo, kumangitsa mimba ndi kulimbikitsa minofu corset. Zovutazo zimaphatikizapo magawo awiri a maphunziro a mphindi 2. Zochita zonse zimawonetsedwa mwanjira yosavuta komanso yovuta. Pazolimbitsa thupi mudzafunika ma dumbbells koma mutha kuchita popanda iwo.
Mu gawo loyamba mudzachita masewera olimbitsa thupi a khungwa loyimirira: phunzirolo ndilabwino kwa iwo omwe sakonda kusindikiza pa Mat. Kulimbitsa thupi kwachiwiri kumachitika pansi ndipo kumaphatikizapo masewera olimbitsa thupi kumbuyo ndi lamba. Jackie Warner akudzipereka kuti achite izi katatu pa sabata kwa mphindi 30 kuti apeze zolimba.
Ngati mumakonda masewera olimbitsa thupi komanso masewera olimbitsa thupi ophatikizana ophatikiza magulu angapo a minofu, pulogalamu ya Jackie Warner mudzasangalala nayo. Komanso, makanema awa ndi abwino ngati Chowonjezera pamaphunziro anu a cardio. Mwachitsanzo, ngati muli ndi Focus T25, Country Heat, kapena china chilichonse, chomwe chimayendetsedwa ndi masewera olimbitsa thupi, mutha kuwonjezera masewera olimbitsa thupi, kuphatikiza masewera olimbitsa thupi a Jackie Warner.
Onaninso:
- Zochita zabwino kwambiri 50 pamimba mosabisa
- Zochita zabwino kwambiri 50 zamiyendo yaying'ono
- Zochita zabwino kwambiri 50 zamatako okhala ndi matani
- Zochita zabwino kwambiri za 20 zazing'ono zochepa
- Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa