Zamkatimu
Low Impact Series kuchokera kwa Kate Friedrich ndi zovuta zolimbitsa thupi zocheperakozomwe zingakuthandizeni kuti mafupa anu akhale athanzi. Komabe, muyenera kukhala okonzeka kukweza kwambiri: pulogalamuyo imalonjeza kukhala yolimba kwambiri.
Kufotokozera za kulimbitsa thupi kwa pulogalamuyo kuchokera kwa Kate Frederick
Ngati muteteza zimfundo ndikupewa kudumpha vysokogornyh maphunziro, ndiye Kate Frederick ndi njira yodabwitsa: Mndandanda wa Low Impact Series. Pulogalamuyi imakhala yochepa kwambiri pamaphunziro a thupi lonse. Mphunzitsi wotchuka amawononga nthano yakuti kulimbitsa thupi kocheperako sikungakhale kwakukulu. Kate wapanga magulu angapo, omwe amasiyana osati chitetezo chokha, komanso cholemetsa chachikulu. 's otsika kwambiri, koma tima pulogalamu ndiloto la ambiri.
In Fitness Low Impact Series kuchokera kwa Kate Frederick amapangidwa ndi ma videoframerate awa:
1. Masewera Training (60 mphindi). Maphunziro amphamvu otsika amphamvu ya minofu thupi lonse. Mudzafunika nsanja yowonjezereka, ma dumbbells, zowonjezera, tepi zotanuka, zoyendetsa kuti ziyendetse (m'malo mwa mbale zamapepala).
2. Cardio Supersets (Mphindi 40). 'slow impact aerobic workout, kutengera ma superset angapo akuphulika. Mudzafunika ma dumbbells ndi ma gliding disc.
3. Pambuyo pa kutentha (56 mphindi). Kuwotcha mafuta ndi interval masewera apamwamba kwambiri. Mudzafunika ma dumbbells ndi ma gliding disc.
4. Thupi Lonse la Ma Tri-Sets (40+60 mphindi). Awiri mphamvu maphunziro ntchito minofu ya kumtunda ndi kumunsi kwa thupi. Mudzafunika: dumbbells, sitepe sitepe, olimba mpira.
5. Wopanda ndi Glide (Mphindi 55). Videothreesome discs for gliding: theka loyamba limachitika pa liwiro lamphamvu la cardio. Mu theka lachiwiri mudzaphunzira madera onse ovuta. Mudzafunikanso gulu la elastic.
6. Ochepa Impact Challenge Gawo Aerobics (55+20 mphindi). 's low impact step aerobics kuti apange thupi lapamwamba kwambiri. Masitepe ofunikira ndi ma dumbbells a gawo lachiwiri la pulogalamuyi.
7. Cycle Max (60 mphindi). Kuchita masewera olimbitsa thupi kwambiri pamasewera. Pedal ndi kuwotcha mafuta. Kuchita kuzungulira koyenera.
8. Turbo Barre (Mphindi 75). Ballet kapena, monga amatchedwa, Barna maphunziro. Zidzapangitsa thupi lanu kukhala lochepa komanso lokongola. Mudzafunika: ma dumbbells, benchi (mutha kulowetsa mpando), gulu la zotanuka (ngati mukufuna).
9. Yoga Max (Mphindi 50). Yoga yamphamvu kuti muwongolere kulimba kwa minofu ndi kutambasula. Kungofunika Mat.
10. Yoga Khazikani mtima pansi (Mphindi 50). Yowonjezera yachikhalidwe ya yoga yodekha komanso kupumula. Bwezerani ndi kuchepetsa minofu yanu mutatha kuchita masewera olimbitsa thupi. Kungofunika Mat.
Monga mukuonera, makalasi ambiri amafunika kufufuza zambiri. Pamapulogalamu omwe amapangidwa kalendala yophunzitsira, mutha kutsatira dongosolo lomwe latumizidwa, ndipo mutha kuphatikiza makanemawo mwakufuna kwawo. Program Low Impact Series ikuthandizani kuti thupi lanu likhale langwiro zoyenera, zokongoletsedwa ndi zotanuka.
Wotani mafuta owonjezera pomenya nkhonya kuchokera kwa Kate Frederick
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Low Impact Series ndi pulogalamu yokwanira yopanga thupi langwiro. Kuphunzitsidwa ndi Kate Friedrich, mudzatha kuchepetsa thupi, kupirira komanso kukhala ndi mawonekedwe abwino.
2. Ndi otsika zimakhudza thupi, kutanthauza kuti ndi otetezeka mafupa anu.
3. Ngakhale mphamvu ya pulogalamuyo siitsika poyerekeza ndi makalasi a vysokoparnym. Mukhala mukugwira ntchito mochepera pa nthawi yonse yolimbitsa thupi.
4. Kugwiritsa ntchito zida zosiyanasiyana zamasewera kumakutsegulirani mwayi wokulitsa thupi lanu. Mudzagwiritsa ntchito kuchuluka kwa minofu mukamachita masewera olimbitsa thupi.
5. Zovuta ndizosiyana kwambiri: mphamvu ndi mphamvu za aerobic, masewera olimbitsa thupi ndi sitepe, yoga, maphunziro a Bernie. Kate adzakutsogolerani panjira yanu masewera olimbitsa thupi kuti ziwerengero zitheke.
kuipa:
1. Pa maphunziro ndi Keith Frederick mudzafunika Arsenal ya zida zamasewera.
2. Pulogalamuyi ndi yovuta, choncho ndiyoyenera kokha kwa wophunzira wapamwamba.
Zolimbitsa thupi ndizochepa ndipo Kate Frederick ndi wotetezeka pamalumikizidwe anu, koma zothandiza kwambiri pakuwongolera thupi. Mudzakhala akugwira ntchito pa malire a luso lawo, tsiku ndi tsiku, kupanga wokongola ndi wowonda chithunzi.
Werenganinso: Konzani Kwambiri ndi Autumn Calabrese: kufotokozera mwatsatanetsatane + malingaliro pa pulogalamuyi.