onenepa ndi pulogalamu yovina Hip Hop Abs yochokera kwa Shaun T. Plus zotulutsa zatsopano!

Ngati mukufuna maphunziro osangalatsa, olimbikira komanso ogwira mtima, ali patsogolo panu. Wophunzitsa Hip Hop Abs wotchuka Shaun T ndi pulogalamu yapadera ya kuonda, phunzirani atolankhani, kukhazikika kwa ntchafu ndi matako zonse muzovina!

Za pulogalamu ya Hip Hop Abs Shaun T.

Hip Hop Abs ndi pulogalamu ya mphunzitsi waku America Shaun T. Amadziwika kwa ambiri kuti ndi Mlengi wa misala ya Insanity Workout ndi Insanity Max 30. Komabe, pulogalamuyi ya Hip Hop Abs, ngakhale ndiyothandiza kwambiri pochepetsa thupi, koma ndi yotsika mtengo komanso yosavuta. Mudzavina, kutaya mafuta, mafuta oyaka ndikupanga ma abs abwino, matako olimba ndi miyendo yopyapyala.

Maphunzirowa amakhala mwezi umodzi ndipo amakhala ndi zolimbitsa thupi zingapo zomwe zimatha mphindi 25 mpaka 45. Sean akuti atha kutaya makilogalamu oposa 20 ndipo kuti mukwaniritse bwino atolankhani chifukwa cha hip-hop. Pochita mayendedwe ndi masitepe osiyanasiyana nyimbo zaphokoso, mudzatha kuonda ndikukhwimitsa thupi lanu. Program Shaun T sakuphatikizira kukhwimitsa kwachikhalidwe, komanso mphamvu yake pamimba potengera mfundo ya "Tsamira, tembenuka ndikukoka".

Komabe, zolimbitsa thupi ndizabwino osati kwa iwo okha omwe akugwirira ntchito mimba yathyathyathya. Choyamba, maziko a Hip Hop Abs - masewera olimbitsa thupi, chifukwa chake mumataya mafuta mthupi lonse. Kachiwiri, imodzi mwazochita zomwe maphunzirowa amayenera kuphunzira ndi ziuno ndi matako okha. Shaun T amapereka zowonadi pulogalamu yonse yopanga chithunzi chochepa.

Phunziro loyambirira la Hip Hop Abs limaphatikizapo kuchita izi:

• Mafuta Oyaka Cardio (Mphindi 30). Konzekerani kuwotcha mafuta ndikuvina motengera hip-hop. Zochita zoyambirira zamtima ndi zomwe ndimachita mu pulogalamuyi - mumazichita kalendala nthawi zambiri kuposa ena.
• Ab Wosema (Mph. 24) Kuchita masewera olimbitsa thupi moyenera atolankhani popanda zopindika. Mutha kuphunzitsa minofu ya m'mimba ndikuvina. Mphindi 5 zomaliza mudzachita Mat.
• Kutentha Kwathunthu (Mphindi 40). Kulimbitsa thupi kumaphatikiza gawo lovina ndi mphamvu yamagetsi ndi ma dumbbells a minofu yathupi lonse.
• M'chiuno, Buns, ndi Ntchafu (Mphindi 25). Maphunziro am'munsi. Gawo loyamba la kalasi mumavina hip-hop, ndikuphatikizira ntchafu ndi matako. Ndipo mu theka lachiwiri la pulogalamuyi mukuyembekezera zolimbitsa thupi pa Mat kwa minofu yakumunsi.
• Minute Yotsiriza Abs (Mphindi 5) Ngakhale munthawi yochepa mungakakamize minofu yam'mimba kugwira ntchito molimbika. Mphindi zisanuzi zitha kukuwonjezerani m'masiku aliwonse ophunzirira mwanzeru zanu.

Hip Hop Abs ndi dongosolo lolimbitsa thupi posinthana magawo kotero simuyenera kupanga chilichonse paokha. Phunziroli Shaun T waphatikizanso ma bonasi ochepa, komwe angakuphunzitseni zoyambira. Musanayambe pulogalamuyi onetsetsani kuti muwonere kanema Zinsinsi za Flat Abs, komwe mphunzitsi amalankhula zakuphunzitsidwa ndi magwiridwe antchito.

Chidule cha zochitika zonse zotchuka za Shaun T.

Zotsatira Zapamwamba za Hip Hop: mwezi wachiwiri

Ngati mwakwanitsa kumaliza mwezi woyamba wa Hip Hop Abs, mutha kupitiliza makalasi ndi Zotsatira zapamwamba kwambiri za Hip Hop Abs Ultimate. Shaun T imakupatsirani 3 zolimbitsa thupi zatsopano (+ kanema wa bonasi m'modzi) zomwe zingakuthandizeni kuwotcha ma calories ambiri ndi zothandiza kwambiri pakukweza manambala.

M'ndandanda zakuti Hip Hop Abs Ultimate Zotsatira zikuphatikiza makanema otsatirawa:

• Kutentha Kwa Mafuta Cardio 2 (Mphindi 45). Cardio yayitali komanso yolimba kuposa mwezi woyamba. Wotcha mafuta ndi maphunziro akuvina mu hip-hop ndi ma aerobics.
• Zithunzi za Ab 2 (Mphindi 30). Nthawi yolimbitsa thupi yovina ndi ma dumbbells am'mimba ndim'mimba. Mphindi 10 zomaliza za kalasi zili pansi.
• Kutentha Kwathunthu 2 (Mphindi 45). Nthawi yophunzitsira ndi ma dumbbells owotcha mafuta ndikulimbitsa minofu ya thupi lonse.
• Phunzirani Kuvina Pezani Abs kapena Die Kuyesera (Mphindi 20). Bonasi yovina cardio kulimbitsa thupi popanda zida.

Hip Hop Abs Dance Party: kulimbitsa thupi kwatsopano 5

Pambuyo pakupambana kwa Hip Hop Abs Shaun T adatulutsanso magulu ena amakalasi omwe azithandizanso pakuchita kwanu tsiku ndi tsiku. Mgulu wovuta wa Hip Hop Abs Dance Party Shaun waphatikizanso Mavidiyo atsopano asanu kuonda ndi kusintha thupi. Sinthani zina mwa sabata kapena onjezerani kuti musinthe maphunziro am'mbuyomu.

M'ndandanda ya Hip Hop Abs Dance Party ili ndi makanema awa:

• Cardio poyambira (Mphindi 40). Kuphunzitsa kuvina mu hip-hop popanda zida zowonjezera zowotchera mafuta ndikuchotsa kunenepa kwambiri.
• Thupi Lolimba (Mphindi 35). Masewera olimbitsa thupi ndi ma dumbbells owotcha mafuta ndikulimbitsa minofu. Dumbbell ndibwino kutenga pang'ono: 0,5-1 kg.
• Masewera a Rockin Abs (Mphindi 30). Maphunziro apakatikati pamachitidwe ovina c zolemera zam'mimba ndi zaminyewa yonse.
• Wojambula Shakin (Mphindi 40). Kuchita masewera olimbitsa thupi opanda mafuta, osagwiritsa ntchito thupi, makamaka matako.
• Mphindi 5 kuchokera ku blaster (Mphindi 5) Gulu lalifupi la masewera olimbitsa thupi am'mimba omwe amachitidwa ataimirira.

Ubwino wa pulogalamuyi Hip Hop Abs kuchokera kwa Shaun T.

1.Ukhoza kuchepa kuvina! Monga mu hip-hop, Shaun T amagwiritsa ntchito njira zingapo podzutsa nyimbo. Ndandanda ndiyosangalatsa komanso yamphamvu.

2. Ngakhale simukudziwa kuvina, mutha kupitiriza mpaka pulogalamuyi. Palibe mayendedwe ovuta komanso kuphatikiza kophatikizana komwe sikudzakhala pano.

3. Pulogalamuyi imaphatikiza zolimbitsa thupi mwamphamvu komanso masewera olimbitsa thupi. Konzekerani kuwotcha mafuta ndikulimbitsa minofu.

4. Shaun T amagwiritsa ntchito njira ya “Bend, tembenuka ndi kukoka” kupanga m'mimba mosabisa. Sifunikira makina olimbikira amwala kwa ola limodzi patsiku kuti mukwaniritse paketi 6.

5. Kuyenda, komwe kumagwiritsa ntchito Shaun kukuthandizani kuti mukule kutha ndi kulumikizana.

6. Musaiwale wothandizira komanso zam'munsi mwamthupi. Magawo osiyana operekedwa m'chiuno ndi matako.

7. Hip-Hop Abs - maphunziro okwanira ndipo amaphatikizapo zolimbitsa thupi m'malo osiyanasiyana ovuta. Simusowa kuti mutenge pulogalamu yowonjezera ndikupanga dongosolo lolimbitsa thupi - lakonzeka.

8. Shaun T wapanga zigawo zochepa za "bonasi", kotero pulogalamu yanu yophunzitsira sikumangokhala mwezi umodzi, ndipo amatha miyezi 3-4.

Monga mukuwonera, pulogalamu ya Hip Hop Abs ili ndi maubwino ambiri. Mukamachita masewera olimbitsa thupi pafupipafupi zidzakuthandizani mu mawonekedwe abwino pasanathe mwezi.

Onaninso: Focus T25 - pulogalamu yabwino komanso yothandiza yochokera kwa Shaun T.