Zamkatimu
Ndi kulimbitsa thupi kwa cardio kuchokera kwa Cindy Whitmarsh , iwe azitha kuonda ndikuchotsa mafuta owonjezera. Maphunziro othamanga kwambiri ochokera kwa mphunzitsi wodziwika waku America adzakuthandizani kuti mukhale ndi thanzi labwino komanso kuti muchepetse kagayidwe kake.
Kulongosola kwa pulogalamu Cindy Whitmarsh: Zochepa Kwambiri Cardio
Monga amadziwika, kuti muchepetse kunenepa muyenera kuchita masewera olimbitsa thupi nthawi zonse. Cindy wakula kuphunzira kwambiri mafuta oyaka - Zocheperako ndizolimbitsa thupi za Cardio. Zimakhazikitsidwa ndi zochitika zodziwika bwino za Cardio zomwe zimachitika mosadukiza. Kudzera pulogalamuyi, mutha kuchepetsa thupi, kuchepetsa kuchuluka kwa thupi ndikusintha mawonekedwe anu.
Aerobic complex ndi mphindi 30. Wophunzitsayo amagwiritsa ntchito zolimbitsa thupi kuchokera ku kickboxing, kulumpha kwa plyometric, kuthamanga m'malo. Gawoli limayenda mosayima komanso zosokoneza, ndipo intervalnode imakwaniritsidwa posintha zolimbitsa thupi kwambiri. Maphunziro amatha kugawidwa m'magulu atatu. Gawo lirilonse limaphatikizapo zolimbitsa thupi zingapo zomwe zimasinthana.
Kuti muchite masewera olimbitsa thupi ndi Cindy Whitmarsh, simukusowa zida zina zowonjezera. Kusuntha kwina kumakhala kopweteka kwambiri, onetsetsani kuti mukuchita nawo nsapato za tenisi. Pulogalamuyi ndi yoyenera pamlingo wapakatikati komanso wapamwamba. Zovuta izi zitha kutchedwa kukonzekera masewera olimbitsa thupi odziwika bwino ndi Jillian Michaels: kufulumizitsa kagayidwe kake. Ndi yayitali (mphindi 45), koma njira zomwe zimachitika mumapulogalamuwa ndizofanana.
Cindy amapereka makalasi ambiri kuti alimbitse minofu ndikuphunzira za zovuta: mwachitsanzo, Kukongola kwa mphindi 10, kapena Chiwonetsero cha Thupi Lonse. Kuphatikiza pa kuchita zolimbitsa thupi zochepa ndi Cardio Yochulukirapo: kusinthana kochita masewera olimbitsa thupi, udzawotcha mafuta ndikusintha matupi a thupi. Mwachitsanzo, yendetsani katatu patsiku pulogalamu yamphamvu yolimbitsa minofu komanso katatu pamlungu. Kuyeserera molingana ndi dongosololi, pakatha mwezi umodzi mudzawona kulimba kwa thupi ndikuchepetsa voliyumu.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Cardio kulimbitsa thupi ndi njira yachangu kwambiri yochepetsera thupi ndikuchotsa mafuta. Mukamaphunzira ndimakina ochulukirapo, mumayambitsa mafuta, choncho kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti muchepetse thupi.
2. Pulogalamuyi ili munthawi yopumira, ndikuphulika kosalekeza kwamphamvu. Izi zithandizira kuwotcha kuchuluka kwama calories muntchito imodzi.
3. Cindy Whitmarsh amapereka masewera olimbitsa thupi osavomerezeka. Kubwereza iwo pazenera aliyense angathe kuchita.
4. Mu pulogalamuyi akuwonetsa katundu woyenera. Kumbali imodzi, ntchitoyo singatchulidwe kuti ndi yosavuta kapena "kudutsa", koma mbali inayo ndi yotsika mtengo kwa anthu omwe ali ndi maphunziro apakatikati komanso otsogola.
5. Ndi nthawi yophunzitsira Cardio mudzachepetsa kagayidwe kanu. Mudzawotcha mafuta kwa maola angapo mukamaliza kalasi.
6. Simusowa zida zowonjezera, zolimbitsa thupi zonse zimachitika ndikulemera kwa thupi lake lomwe.
kuipa:
1. Pulogalamu imodzi, chifukwa chake katundu wokwanira kuphatikiza Zocheperanso ndi gulu lamagetsi. Mwachitsanzo, yang'anani pa masewera olimbitsa thupi a Denise Austin pamavuto onse.
2. Kwa oyamba kumene izi malo othamangitsira thupi mwina atha kukhala ovuta.
3. Soyenera anthu okhala ndi mfundo zolimbitsa bondo.
Ndemanga pa masewera olimbitsa thupi a Cindy Whitmarsh:
Kulimbitsa thupi Cindy Whitmarsh Kucheperako ndi Cardio kumapangitsa kuti thupi lanu likhale laling'ono komanso lokwanira. Phunziro la theka la ora, inu 'Ndikuwotcha ma calories ambiri, kusintha kagayidwe kanu, ndikuchotsa mafuta owonjezera.
Onaninso: Kulimbitsa thupi kwa Cardio kunyumba: mawonekedwe apadera + kusankha masewera olimbitsa thupi.