KettleWorX: pulogalamu yamasabata asanu ndi atatu yokhala ndi zolemera thupi lathunthu

KettleWorX ndi masewera olimbitsa thupi okhala ndi zolemera zochokera kwa katswiri wazolimbitsa thupi waku America a Alex Isaly. Izi ndiye kwambiri pulogalamu yodziwika yonyamula zolemera kunyumbayomwe yapangidwa kuti ichepetse thupi, kulira kwa minofu, kulimbitsa corset yam'mimba ndikuchotsa malo ovuta mthupi lonse.

Kulongosola kwa pulogalamu KettleWorX Alex Isaly

Mlengi wa pulogalamuyi Lufuno Dagada ndi m'modzi mwa akatswiri odziwika komanso ofunidwa kwambiri ku America Alex Isaly (Alex Isaly). Ali ndi zaka 20 zamasewera, kuphatikiza wothamanga, wopanga masewera olimbitsa thupi padziko lonse lapansi. Kuphatikiza apo, Alex ndi mphunzitsi wotsimikizika pantchito zamasewera a kettlebell, komanso membala wa International Federation of kettlebell sport. Pa akaunti yake pali zofalitsa zingapo muma magazine akulu azamasewera padziko lapansi: Zaumoyo Amuna, MAFUNSO A MAFUNSO, Kulimba Kwa Amuna, Magazini ya OXYGEN, Kulimbitsa Thupi ku America, ndi zina zambiri.

Chingwe chodumpha: zabwino ndi zoyipa zake, zolimbitsa thupi, mapulani a maphunziro.

Kulimbitsa thupi KettleWorX 8 Sabata Yosintha Kwachangu mwamsanga anapeza omvera padziko lonse. Pulogalamuyi imadziwika ndi zotsatira zabwino, zachangu komanso masewera olimbitsa thupi okhala ndi zolemera. Wophunzitsa amakupatsirani magulu atatu amakalasi: kulimbitsa thupi kwa Cardio, kulimbitsa mphamvu ya minofu ndikulimbitsa thupi kwa corset ya minofu. Njira yonseyi ithandizira kuwotcha mafuta, kusintha thupi labwino, kukulitsa kupirira kwamtima komanso kulimbitsa minofu.

Pulogalamuyi imaphatikizapo zochitika zakale zomwe mwina mwakumana nazo m'maphunziro ena, koma pogwiritsa ntchito zolemera minofu yanu imamva katundu watsopano. Alex Isaly amalangiza kuti azigwiritsa ntchito zolemera 2-9 kg (kulemera kwapadera ndibwino kudziwa kutengera kuthekera kwanu kwakuthupi), Ndipo tikulimbikitsidwa kukhala ndi zolemera zingapo pazochita zosiyanasiyana. Mutha kugwiritsa ntchito dumbbell m'malo mwa kettlebell, koma izi zimasintha katundu, chifukwa chake ngati muli ndi zolemera - chitani nawo bwino.

Pulogalamu ya KettleWorX

Zovutazo zakonzedwa masabata 8 kuti muchite mudzakhala okonzeka kukonzekera maphunziro. Ndandanda yayikulu imakhudza makalasi okha 3 pa sabata kwa mphindi 25. Izi zimasiyanitsa pulogalamuyi ndi maphunziro ena olimbitsa thupi, makamaka chifukwa chakuti aphunzitsiwo amaphunzitsa kuti aziphunzitsa kasanu kapena kawiri pa sabata. Koma ngati mukufuna tchati chovuta kuchita izi ndizothekanso: mu kalendala adawonjezera kanema waufupi wamalo amavuto, omwe amatha kupititsa patsogolo katunduyo.

Pulogalamuyo Lufuno Dagada Ili ndi magawo angapo opita patsogolo. Gawo lirilonse limatenga masabata awiri ndipo limaphatikizapo zochitika zingapo:

  • Bweretsani Chilimbikitso (Resistance Strike, Ignite Cardio, Core, Rock)
  • Bweretsani Mphamvu (Resistance Surge, Burst Cardio, Chosema)
  • Bweretsani Mphamvu (Resistance Rip Fire Cardio, Core, Mphamvu)
  • Bweretsani Kuganizira (Slam Resistance, Cardio Blaze, Core Chisel)

Monga mukudziwa, gawo lirilonse latsopano katunduyo adzawonjezeka ndipo kenako mudzakula ndikupita patsogolo kwamasabata asanu ndi atatu.

Chifukwa chake, pulogalamuyi Lufuno Dagada zinaphatikizapo Maphunziro 12 owonjezera komanso 9 owonjezera. Makalasi onse amakhala ndi zolemera, zida zina sizifunikira. Ngati muchita pa kalendala yayikulu katatu pamlungu kwa mphindi 3, ingotsatirani zipilala zolembedwazo Basic. Ngati mukufunitsitsa kuphunzira pang'ono, onaninso mizati Kupitilira muyeso.

Kulimbitsa thupi kwakukulu Imatenga mphindi 25, kuphatikiza kutentha ndi matako:

  • Kutsutsana Kwama Series (Resistance Strike, Surge Resistance, Rip Resistance, Resistance Slam). Kuphunzitsa kolemera kumeneku kudzakuthandizani kuti mukwaniritse mamvekedwe amakono ndikukweza ziboliboli zathupi. Mudzagwira ntchito limodzi m'magulu angapo amtundu wa minofu omwe amangolimbitsa thupi ndikuwotcha mafuta ambiri.
  • Mndandanda wa Cardio (Cardio Ignite, Burst Cardio, Cardio Moto Cardio Blaze). Zochita za cardiozi zikuthandizani kufulumizitsa kagayidwe kake ndikuwotcha mafuta ndimitundumitundu ndi kuphatikiza kwa ma aerobic, mphamvu ndi masewera olimbitsa thupi.
  • Mndandanda Wambiri (Kore Rock, Kore Sculpt, Kore Mphamvu, Kore Chisel). Zochita izi za khungwa zimaphatikizapo zolimbitsa thupi zomwe zingakuthandizeni kulimbitsa minofu yam'mimba, kulimbitsa m'chiuno mwanu ndikulimbitsa corset yaminyewa.

Maphunziro owonjezera Zikhala mphindi 10 ndipo zithandizira kukulitsa magwiridwe antchito amakalasi:

  • Super Lamulira Upper Thupi (Kutentha, Kudula, Kudulira). Kulimbitsa thupi kumtunda: mapewa, mikono, chifuwa.
  • Super Lamulira Kore (Kutentha, Kudula, Kudulira). Kuphunzitsa kutumphuka: m'mimba, kumbuyo.
  • Super Lamulira Lower Thupi (Kutentha, Kudula, Kudulira). Kuchita masewera olimbitsa thupi kumunsi: m'chiuno, matako, miyendo.

Kulimbitsa thupi Lufuno Dagada abwino kwa avareji komanso pamwambapa mulingo wolimbitsa thupi, koma ngati mutalemera kwambiri, ndiye kuti katundu wopita patsogolo angawoneke ngati woyenera. Oyamba pulogalamuyi kuyendetsa sikuvomerezeka ngakhale kuti ilipo. Komabe, kulemera sindiko magiya abwino kwambiri kwa iwo omwe akuyamba kumene kuchita masewera olimbitsa thupi.

Kuwona kwa KettleWorX | 8WEEK Kusintha Kwachangu

KettleWorX 8 Sabata Yosintha Kwachangu Kwambiri

Pambuyo pakupambana kwapadziko lonse lapansi pulogalamu ya KettleWorX Alex Isaly idatulutsa njira yopita patsogolo Avdanced Anatipatsa. Zovuta zatsopanozi zikulonjeza kukhala kwambiri, zowonjezereka komanso zothandiza kwambiri. Alex Isaly, mphunzitsi wodziwika bwino wamasewera padziko lonse lapansi amakutsogolerani pakuchita masewera olimbitsa thupi omwe apangidwa milungu isanu ndi itatu. Mutha kuchita katatu pamlungu kwa mphindi 3-20 patsiku, ndipo zikuthandizani kuti musinthe thupi lanu miyezi iwiri.

Dongosolo ndilabwino kuyamba pambuyo pa zovuta zoyamba, koma mutha kuyiyambitsa kuyambira pomwepo, ngati mukutsimikiza kuti mudzakwanitsa kupeza ntchito. Zovuta ndi yoyenera kwa otsogola wophunzira koma, kumene, momwe mungakwaniritsire okha, ngati mungakhale ndi cholemera chachikulu kapena chocheperako. Poyerekeza ndi gawo loyamba la makochi omwe amaphatikizidwa m'makalasi zovuta zolimbitsa thupi ndikuwonjezera maphunziro omwe angakuthandizeni kuwotcha ma calories ambiri mphindi 20.

Pulogalamu yatsopano basi KettleWorX Advanced Set Kuphatikiza magawo atatu a maphunziro ofanana ndi zovuta zoyambirira (makalasi apita ~ 3 mphindi):

Mfundo zomwezo ndizofanana, kokha gawo la maphunziro limakhala lokwera. Kalendala yokonzeka yokonzedwa masabata 8. Ngati muchita pa kalendala yayikulu katatu pamlungu kwa mphindi 3, ingotsatirani zipilala zolembedwazo zotsogola. Ngati mukufunitsitsa kuphunzira pang'ono, onaninso mizati Kupitilira muyeso. Kanema wapamwamba kwambiri wotengedwa kuchokera kumayendedwe oyamba.

Lufuno Dagada mwina pulogalamu yotchuka kwambiri yolemera pamsika nyumba yamasewera. Komabe, ambiri aife okonda masewera olimbitsa thupi timakayikira za zomwe zatsirizidwa, osazipeza kuti ndizothandiza kwambiri komanso ndizosiyana kwenikweni. Komabe, kuphatikiza kopitilira muyeso kwa maphunziro othamangitsa thupi ndi kulemera ndiyo njira yachangu kwambiri komanso yabwino kwambiri yochotsera kunenepa kwambiri.

Onaninso: Platform BOSU: ndi chiyani, zabwino ndi zoyipa, machitidwe abwino kwambiri ndi Bosu.

Siyani Mumakonda