Met-Rx 180 ndi pulogalamu yapadera yomwe ingakuthandizeni kusintha matupi a masiku 90 a maphunziro wamba. Mitundu yosiyanasiyana komanso yothandiza kwambiri pakulimbitsa thupi sikuti imangowonjezera mawonekedwe anu komanso ikuthandizani kuti muzimva kupita patsogolo tsiku lililonse m'miyezi itatu yophunzitsidwa.
Maziko a maphunziro, MET Rx 180 ndiyo njira yopita kukana. Amaphunzitsa makalasi aphunzitsi apadziko lonse a Frank Sepe. Pulogalamuyi ndiyophatikiza ndikugawa zolemera komanso cardio-katundu kuti muthe kusintha makalasi kuti agwirizane ndi zomwe mumachita.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
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Kufotokozera kwamapulogalamu Met-Rx 180
Zovuta Met-Rx 180 zimangopangidwira iwo omwe akufuna mphamvu yosavuta komanso yomveka bwino komanso masewera olimbitsa thupi omwe ndiosavuta kutsatira mosasamala kanthu za maphunziro awo. Pulogalamu yomwe ikukula pang'onopang'ono ikukwanira wophunzira woyambira komanso waluso. Zovuta zokuthandizani kuti muchepetse thupi, kusintha thupi, kulola minofu kulira ndikuchotsa malo ovuta.
Makhalidwe ambiri a maphunziro:
- Pulogalamuyi imaphatikizapo zolimbitsa thupi 11, kulimbitsa thupi kwa 3, kulimbitsa thupi 1 kwa abs ndi kulimbitsa thupi kamodzi
- Makalasi amatenga mphindi 30 mpaka 60
- Zovutazo zakonzedwa masiku 90 ndipo ili ndi magawo atatu (masiku 3 pagawo lililonse)
- Mudzachita kasanu ndi kamodzi pa sabata ndikupuma tsiku limodzi
- Kuphunzitsa tempo yokwanira komanso kuthamanga, si HIIT
- Kuphunzitsa kwamphamvu komwe kumagawidwa ndimagulu amiyendo komwe kukuthandizani kuti muzitha kugwira bwino ntchito yomwe mukufuna
- Maphunziro olimbitsa thupi ndioyenera amuna ndi akazi
- Pulogalamuyi ndiyabwino kwa oyamba kumene, kulimbitsa thupi kumakulirakulirabe
- Ngati ndinu wophunzira waluso ndiye kuti muyesetsanso kulimbitsa minofu, koma pakadali pano ndikofunikira kugwiritsa ntchito ma dumbbells olemera
- Kuti muzichita masewera olimbitsa thupi mufunika ma dumbbells (kapena expander) ndi fitball.
Ngakhale kunyumba nthawi zonse phunzitsani zovala zamasewera abwino ndi nsapato. Ndipo ngati mukufuna kukhala wokongola komanso wokongola, musaiwale za kalembedwe kanu komanso moyo watsiku ndi tsiku. Mitundu yayikulu yamiketi yokongola komanso yapamwamba onani apa.
Maphunzirowa amatenga masiku 90 ndipo amakhala ndi magawo atatu, masiku 3. Gawo loyamba (Wowongolera) lakonzedwa kuti lizilowa mofewa muulemu wamaphunziro, kotero ngakhale oyamba kumene azitha kuzolowera maphunziro. Gawo lachiwiri (Kupanga) cholinga cholimbitsa thupi lanu, kulimbitsa thupi kumakulirakulira. Gawo lachitatu (Tanthauzo) katundu wolimba kwambiri. Amayang'ana kwambiri pakupanga minofu ya minofu, yomwe ingakuthandizeni kuti muwonjezere kagayidwe kake ndi kuwotcha mafuta ambiri ngakhale pulogalamuyo itatha.
Gawani magawo atatu osinkhasinkha tsopano, kupirira masiku 3 mtundu womwewo wamaphunziro ndi ovuta kwambiri. Ndipo mukangoyang'ana gawo lalifupi la masiku 90 ndikudziwa zomwe muyenera kuthana ndi gawo lalifupi ili, pulogalamuyi imawoneka yosatopetsa.
Zotsatira zolimbitsa thupi Met-Rx 180:
- Pulogalamuyi ndiyosiyana kwambiri, mupeza makanema osiyanasiyana a 16
- Kuchita masewera olimbitsa thupi komwe kumapangitsa kuti muchepetse thupi komanso kuwonetsa thupi
- Pali kalendala yokonzeka yamasiku 90
- Zovutazo zidapangidwa magawo atatu ndikupita patsogolo pang'onopang'ono
- Mudzagwira ntchito bwino kuti muwonjezere mphamvu ndikukhala ndi mtima wopirira, komanso kulimbitsa minofu
- Mulingo wamavuto woyenera wophunzira ambiri: kwa oyamba kumene komanso othamanga odziwa zambiri.
Mwa zolakwika titha kudziwa kuti poyerekeza ndi kulimbitsa thupi kwambiri kunyumba zovuta Met-Rx 180 zitha kuwoneka ngati zosavuta komanso zopanda ntchito. Chifukwa chake ngati mumazolowera kuchita masewera olimbitsa thupi othamanga kwambiri, kulimba mtima kwa Frank Sepe mwina simungakonde. Koma kwa pulayimale ndi sekondale komanso kwa iwo omwe akufuna kupopera pulogalamu yawo yamphamvu ndiabwino kwa inu. Koma ngati kulimbitsa thupi kwa cardio kumawoneka kokwanira kutengera katunduyo mutha kuwalowetsa m'malo ena aliwonse a pulogalamuyi.
Maphunziro onse a Met-Rx 180
Chifukwa chake, pulogalamu ya Met-Rx 180 idaphatikizidwa 11 kulimbitsa mphamvu 3-4 kulimbitsa gawo lililonse, 2 kulimbitsa thupi kwa cardio, kulimbitsa thupi kwa 1 kutengera masewera olimbitsa thupi, 1 kulimbitsa thupi kwa abs ndi kulimbitsa thupi 1. Kalendala yamakalasi idapangidwa kwa masiku 90, 6 yolimbitsa thupi sabata limodzi ndi tsiku limodzi Lamlungu.
- Mu gawo loyamba akukudikirirani mphamvu zolimbitsa thupi (Katatu pa sabata), masewera olimbitsa thupi (Katatu pa sabata) ndi maphunziro a nkhonya (Kawiri pa sabata). Makalasi adzawonjezeredwa ndi kanema waufupi wotambasula kutambasula thupi lonse.
- Mu gawo lachiwiri mukuyembekezera maphunziro olimba, oswedwa ndi magulu aminyewa (Katatu pa sabata), masewera olimbitsa thupi (Katatu pa sabata), maphunziro a nkhonya (1 nthawi pasabata). Makalasi amathandizidwanso potambasula.
- Mu gawo lachitatu Kuphatikizanso kuphunzitsa mphamvu, kuthyoka ndi magulu amisempha (Katatu pa sabata), masewera olimbitsa thupi (3-5 kangapo pa sabata), masewera olimbitsa thupi (Katatu pa sabata), Kulimbitsa thupi kwa AB (Katatu pa sabata). Mchigawochi katundu amakula sabata iliyonse. Makalasi amathandizidwanso potambasula kawiri pa sabata.
Gawo loyamba:
- Kulimbitsa Ntchito 1: Thupi Lonse (mphindi 55)
- Kulimbitsa Ntchito 2: Thupi Lonse (mphindi 52)
- Kulimbitsa Ntchito 3: Thupi Lonse (mphindi 40)
Gawo lachiwiri:
- Kupanga Workout 1: Paphewa, Triceps, Abs (Mphindi 43)
- Kupanga Workout 2: Kubwerera, ABS (Mphindi 35)
- Kupanga Workout 3: Thupi Lotsika (Mphindi 32)
- Kupanga Workout 4: Chifuwa, Biceps, Ab (Mphindi 39)
Gawo lachitatu:
- Tanthauzo la Workout 1: Paphewa, Triceps, Abs (Mphindi 51)
- Tanthauzo la Ntchito 2: Kubwerera, ABS (Mphindi 38)
- Tanthauzo la Ntchito 3: Thupi Lotsika (Mphindi 37)
- Tanthauzo la Ntchito 4: Chifuwa, Biceps, Abs (Mphindi 53)
Maphunziro onse azigawo zonse:
- Cardio Tactics 1 (Mphindi 33)
- Cardio Tactics 2 (Mphindi 35)
- Kickboxing (mphindi 33)
- Advanced Abs (mphindi 22)
- Tambasulani & Tsitsimutsani (Mphindi 17)
Nthawi zonse mutha kukonza zolimbitsa thupi kuti zigwirizane ndi zomwe mwapanga posintha kapena kuwonjezera kulimbitsa thupi kutengera zosowa zanu. Komabe, ziyenera kudziwika kuti pulogalamu ya Met-Rx 180 imapereka kalendala yotsogola kwambiri, yomwe imafunikira zosintha ndi zowonjezera kuchokera kunja.
Met-Rx 180 yovutayo ikuthandizani kuti musinthe bwino thupi ndikusintha mawonekedwe anyumba. Kuphatikiza kwamaphunziro otsika mtengo komanso ogwira mtima komanso opangira mphamvu kumapangitsa pulogalamuyo kukhala yoyenera kwa oyamba kumene komanso wophunzira waluso. Khalani olimba, athanzi komanso achangu limodzi ndi a Frank Sepe ndi njira yake yolimbitsa thupi kwa aliyense!
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