kuonda mu mphindi 20 ndikulimbitsa thupi kwambiri kuchokera ku Brett Hebela

Mmodzi mwa ochita masewera olimbitsa thupi otchuka Brett Hebel adapanga chovuta kwambiri, chomwe inu zimangofunika mphindi 20 zokha patsiku! Tsopano chowiringula chilichonse chokhudza kusowa nthawi yamasewera chimasiya kugwira ntchito. Pulogalamu yamagawo atatu idzakuthandizani mwachangu komanso moyenera kuchotsa kulemera kwakukulu ndi madera ovuta.

Kufotokozera kwa pulogalamu ya 20 Minute Thupi

Brett Hebel adatchuka atatulutsidwa pulogalamu ya RevAbs, komanso kutenga nawo gawo mu imodzi mwa nyengo za The Biggest Loser monga mphunzitsi. Iye ndi katswiri wa capoeira, luso la ku Brazil lomwe limagwirizanitsa zinthu zankhondo, kuvina ndi masewera olimbitsa thupi. Mu 2014, Brett amapanga wina ogwira dongosolo kuwonda: Mphindi 20 Thupi. Chidziwitso cha pulogalamuyi ndi chophweka kwambiri: "Mphindi 20 kwa masiku 20 - mainchesi 20". Mutha kuonda, kufulumizitsa kagayidwe, kulimbitsa minofu ndikupanga chithunzi chokongola.

Ruthless Steve Reference: Kulimbitsa thupi kwa mphindi 20 thupi lonse

Pulogalamu ya 20 Minute Thupi ili ndi masewera olimbitsa thupi 13 omwe amapereka msanga ndi bwino zotsatira. Kupatula masewera olimbitsa thupi komanso masewera olimbitsa thupi kumatenga mphindi 20 zokha:

• 30 - 30 mphindi (Gawo 1, Gawo 2, Gawo 3). Interval cardio Workout: 30 masekondi ochita masewera olimbitsa thupi kwambiri, masekondi 30 kupuma.

• Mayendedwe Oyamba. Kuvuta kwa masewera olimbitsa thupi kwamagulu onse a minofu okhala ndi ma dumbbells.

• Hi munthu (Phase 2, Phase 3). Maphunziro apakati pomwe masewera olimbitsa thupi amasinthasintha ndi machitidwe amtima.

• 4 × 4 (Phase 1, Phase 2). Maphunziro omasuka a minofu ya thupi ndi matako.

• Piramidi. Kulimbitsa thupi ndi masewera olimbitsa thupi a Cardio ndi mphamvu ndikuwonjezeka pang'onopang'ono.

• Cardio Capoiera. Maphunziro apakati a Cardio ndi zinthu za capoeira.

• Bps Booty & Abs. Gawo limodzi mwa magawo atatu a mimba ndi matako: crunches, mlatho, kukweza mwendo kwa osindikizira apansi, kukweza mwendo pamanja ndi mawondo mpaka kumatako.

• Bps Chifuwa & Abs. Nthawi ya bere ndi thupi minofu: mbali thabwa, pushups, kuswana dumbbells kunama, kupindika.

• Tambasulani & Bwezeraniy. Kutambasula minofu yonse, masewera olimbitsa thupi kuti athe kusinthasintha. Zimatenga mphindi 10.

Kulimbitsa thupi kugawidwa m'magulu 3-4. Kuzungulira kulikonse kumaphatikizapo zolimbitsa thupi zingapo ndipo zozungulira izi zimabwerezedwa nthawi yonse ya mphindi 20. Ndipotu mukuchita kwambiri maphunziro a dera. Mu kuzungulira komaliza mukuyembekezera zosinthika zovuta za masewera olimbitsa thupi. Makalasi omangidwa pa mfundo yophunzitsira mwamphamvu kwambiri pakapita nthawi ndipo amaphatikiza kuchita masewera olimbitsa thupi, aerobic ndi mphamvu komanso masewera olimbitsa thupi olimbitsa thupi. Komanso Brett Hebel sanaiwale za capoeira, kuphatikizapo maphunziro ovuta omwe amachokera pa izo.

Pulogalamuyi imakhala ndi magawo atatu movutikira. Gawo lirilonse limatenga masabata atatu, kotero lonse maphunziro onse akhoza kutha mu masabata 9 (Miyezi 2). Kutalika kwa zolimbitsa thupi zonse zosakwana ola limodzi ndi kutentha ndi kugunda. Makalasi ayenera kuchita molingana ndi okonzeka maphunziro kalendala, kumene bwino utoto ndi kanema yoyenera. Brett akulonjeza kuti njira yake imachepetsa chiopsezo cha kuvulala, komanso imathandizira kupewa minofu yopweteka pambuyo pochita masewera olimbitsa thupi. Komabe, simuyenera kukhulupirira izo 100%: vysokogornyy ntchito ntchito pulogalamu, kungakhale zoopsa.

Kwa makalasi mudzafunika a Mat ndi dumbbells, kuwonjezera apo mutha kugwiritsa ntchito expander. Pulogalamuyi si yoyenera kwa oyamba kumene, maphunziro amapezeka pamlingo wamaphunziro apamwamba kuposa avareji. Ngati mukuyang'ana analogi ofanana kwa oyamba kumene, yang'anani pulogalamuyo: 20 Day Fix ndi Autumn Calabrese.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Kusinthana kwa mphamvu ndi masewera olimbitsa thupi komanso kalasi yanthawi yayitali zidzakuthandizani kuwotcha mafuta, kusintha mpumulo wa thupi ndikuchotsa kulemera kwakukulu.

2. 20 Minute Thupi ndi maphunziro ovuta kwa miyezi iwiri, ndi dongosolo la maphunziro okonzeka. Njira iyi yolimbitsa thupi ndiyosavuta, yomveka komanso yothandiza.

3. Mukamaliza kuphulitsa nthawi yophunzitsira kagayidwe kake kadzagwira ntchito mpaka kumapeto, ngakhale panthawi yopuma. Mudzawotcha zopatsa mphamvu kwa maola mutatha kalasi.

4. Brett Hebel anayesa kupanga masewera olimbitsa thupi kuti muthe kupeŵa kuvulala ndi kupweteka kwa minofu pambuyo pochita masewera olimbitsa thupi. Izi ndizofunikira kwambiri chifukwa zinthu ziwirizi nthawi zambiri zimalimbikitsa anthu kusiya maphunziro olimbitsa thupi.

5. Masabata atatu aliwonse mudzawonjezera zovuta za maphunziroizi zidzakuthandizani kuti mupewe mapiri ndikupita patsogolo nthawi zonse.

6. Maphunziro amatenga mphindi 20 zokha kupatula kutentha ndi kuzizira. Kanema wopangidwa kukhala wosavuta kugwiritsa ntchito ndikumvetsetsa: pali kuwerengera kwa masewera olimbitsa thupi pawokha komanso kuzungulira kwathunthu.

7. Zida zowonjezera zimatha kudutsa ndi ma dumbbells ndi Mat.

kuipa:

1. Brett amapereka kutsitsa kwamphamvu kwambiri, kotero pulogalamuyo imangowonetsa anthu athanzi komanso olimba.

2. Maphunziro angawoneke ngati osasangalatsa: chifukwa cha maulendo obwerezabwereza mudzachita masewera olimbitsa thupi 5-7 pa pulogalamu imodzi.

Ndemanga za pulogalamu, Thupi La Mphindi 20 Brett Hebela:

Kwa omwe amakonda malizitsani pulogalamu, ndithudi, Thupi la Mphindi 20 kuchokera kwa Brett Hebela likugwirizana bwino. Mudzachita nawo mphindi 20 zokha patsiku, ndipo pobwezera mudzalandira chithunzi chokongola, minofu yolimba komanso thupi lathanzi.

Werenganinso: Mapulogalamu apamwamba kwambiri ophunzirira ophunzira apamwamba.