Zamkatimu
Matrix njira yochokera kwa Katie Smith ndi yoyambirira komanso njira yothandiza yophunzitsirazomwe zingakuthandizeni kuchita masewera olimbitsa thupi ndi phindu lalikulu pazithunzi zanu. Mumalimbitsa minofu, kuchotsa mafuta pamadera ovuta ndikupeza thupi labwino.
Kufotokozera kulimbitsa thupi ndi njira ya Kathy Smith matrix
Zimadziwika kuti minofu yambiri yomwe mumagwiritsa ntchito panthawi yophunzitsira, maphunzirowa ndi othandiza kwambiri. Choyamba, mumawotcha ma calories owonjezera, ndipo chachiwiri, mukugwira ntchito kuti mukhale olimba thupi lonse nthawi imodzi. Chofunikira cha pulogalamuyo Katie Smith ndi kuphunzitsidwa munthawi yomweyo kuchuluka kwa minofu m'thupi, osati gulu limodzi, monga momwe zimakhalira nthawi zambiri. Gawoli lidzakhala ndi mphamvu komanso masewera olimbitsa thupi. Kuphatikiza uku kumakupatsani mwayi wowotcha mafuta ndikuwongolera mawonekedwe awo.
Pulogalamu Kathy Smith ili ndi magawo angapo:
1. Maphunziro oyambirira. Zimatenga mphindi 30 ndipo zimaphatikizapo masewera olimbitsa thupi osiyanasiyana ndi ma dumbbells a minofu ya thupi lonse. Zochita zolimbitsa thupi zimachepetsedwa aerobic ntchito yokweza kugunda kwa mtima ndi yambitsani njira yowotcha mafuta.
Kutengera makalasi omwe adatengedwa motsata nthawi. Kuti mukhoteremo, yerekezani kuti mwaima pakati pa wotchiyo. Kupita patsogolo ndi sitepe 12 koloko, kubwerera mmbuyo - pafupifupi 6 koloko sitepe kumanja ndi kumanzere 3 ndi 9 koloko. Masitepe kutsogolo kwa 2 ndi 10 koloko, diagonally zapitazo - pa 4 ndi 8 hours. Kusuntha molunjika kumawonjezera katundu ndi zolimbitsa thupi zidzakhala zogwira mtima.
2. AB kulimbitsa thupi. Pambuyo pa gawo lalikulu la Katy akukuitanani kuti mugwirizane ndi minofu ya pamimba. Pakadutsa mphindi 10 mudzagwira ntchito yopanga makina osindikizira okongola.
3. Kutambasula. Kenaka, mupeza kutambasula kwapamwamba kwambiri kwa mphindi 10. Zidzakuthandizani kumasuka ndi kubwezeretsa minofu mutatha kuchita masewera olimbitsa thupi.
4. Phunziro la bonasi. Choyamba, mphunzitsi akufotokozeranso kugwiritsa ntchito njira ya matrix. Ndiyeno mudzapeza kuphunzitsidwa kwamphamvu kwa mphindi 10.
Mutha kumaliza pulogalamu yonse (imatha kupitilira ola limodzi), kapena magawo ake okha. Komabe, kutambasula kovuta kumatsatira nthawi zonse, ziribe kanthu momwe mumachitira. Kuti mukwaniritse zotsatira zowoneka bwino a Kathy Smith amalimbikitsa kuchita molingana ndi njira ya masanjidwewo 3 pa sabata. Ntchito yokhazikika pathupi yokha ingakuthandizeni kukwaniritsa zomwe mukufuna.
Pamaphunziro ndi njira ya matrix ya Kathy Smith pamafunika ma dumbbells ndi Mat pansi. Ngati mutayendetsa pulogalamu ya Lite version, idzakakamizidwa ngakhale kwa oyamba kumene. Koma ngati m'malo mwake mukufuna kusokoneza kuphunzira, ingotengani dumbbell yolemera kwambiri. Kulemera kwa ma dumbbells ndikwabwino kusankha payekhapayekha, koma 1.5-2 kg imatengedwa kuti ndiye nambala yabwino kwambiri. Chifukwa pulogalamu mwanzeru amaphatikiza aerobic ndi mphamvu katundu, ndi yokwanira yokha. Komabe, ngati mukufuna kuwonjezera masewera olimbitsa thupi osiyanasiyana, onani mavidiyo ndi Jillian Michaels.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Njira ya Kathy Smith-matrix amagwiritsa ntchito: panthawi yolimbitsa thupi mumagwiritsa ntchito minofu yonse ya thupi, osati gulu losiyana. Chifukwa cha maphunzirowa ndi othandiza kwambiri. Mumagwira ntchito molunjika pathupi lonse: palibe minofu yomwe imakhalabe yopanda chidwi.
2. Coach amagwiritsa ntchito onse aerobic ndi mphamvu katundu. Chifukwa chake, mukugwiranso ntchito pakuwotcha mafuta komanso kulimbitsa minofu.
3. Masitepe a diagonally amachotsa kutsogolo kwa sock, kotero kuti mwachepetsa chiopsezo cha kuwonongeka kwa bondo.
4. Kusindikiza kwa mphindi 10 kumathandizira kulimbitsa minofu ya m'mimba ndikupanga makina osindikizira.
5. Pa maphunziro, mudzafunika ma dumbbells ndi Mat.
6. Pulogalamuyi ndi yoyenera kwa oyamba kumene komanso omwe akhala akuchita kale ndi masewera olimbitsa thupi. Kuti muchepetse katundu mutha kuphunzitsa popanda ma dumbbells.
7. Videosrate ndi womasuliridwa m'Chirasha.
kuipa:
1. Pulogalamuyi imakhala ndi masewera olimbitsa thupi amodzi, kotero palibe mwayi wopita patsogolo. Kuphatikiza apo, monotony iyi imatha kutopa msanga.
Njira yolimbitsa thupi ya Kathy Smith matrix ndiyothandiza kwambiri: mumagwiritsa ntchito minofu yambiri ndikuwotcha zopatsa mphamvu zowonjezera. Mothandizidwa ndi pulogalamuyi mudzatha kuonda ndi kupanga wokongola toned thupi.
Onaninso: Kathy Smith: matrix Method-2. Mphamvu kuyenda kwa kuwonda.