Michelle Dosw - PeakFit Challenge. Pulogalamu ya miyezi iwiri yokwanira.

Ngati mukufuna pulogalamu yoyaka mafuta thupi lonse, ndiye tcherani khutu ku PeakFit Challenge ndi Michelle Dasua. Integrated aerobic-power Programme ndi ya miyezi iwiri, panthawi yomwe thupi lanu lidzakhala ndi kusintha kosaneneka.

Za pulogalamu Michelle Dosw- PeakFit Challenge

Wophunzitsa masewera olimbitsa thupi Michelle Dasua amapereka pulogalamu, yomwe mwamphamvu yake siili yotsika kwa Insanity yotchuka. PeakFit Challenge ndi kuphatikiza kwakukulu kwa maphunziro a mphamvu zogwira ntchito komanso kulemetsa kwapakati pamtima. Zolimbitsa thupizi zidapangidwa mwaluso kwambiri. Mudzatsata ma interval-seti omwe amasinthana wina ndi mzake kuti muchepetse thupi:

  • Kukwera: mphamvu kapena masewera olimbitsa thupi
  • Kwerani: kuonjezera mwamphamvu
  • Kuchuluka kwapamwamba: nsonga zamphamvu
  • Basecamp: kuchira

Pulogalamuyi ikuphatikizapo 10 zolimbitsa thupi, chilichonse chomwe chimapereka mtundu wina wa kupsinjika:

1. 1 Mphamvu Zenizeni ndi Mphamvu Yoyera 2 (magawo awiri ovuta). Kuphunzitsa mphamvu koyera ndi ma dumbbells ndi expander. Mudzaphunzitsa msana, chifuwa, miyendo, mikono ndi mapewa. Zosavuta kwambiri kuti mzere wapansi wa kanema ukuwonetsa gawo la thupi lomwe mumagwiritsa ntchito pakadali pano. Kutalika kwa mphindi 50.

2. Choyera cardio. Cardio yoyera, zida zowonjezera sizifunikira. Zochita zolimbitsa thupi zambiri zosakhala zanthawi zonse, zida za kickboxing, kudumpha ndikuthamanga m'malo mwake. Kutalika kwa mphindi 50.

3. Mphamvu ya Cardio Cardio Mphamvu 1 ndi 2. Maphunziro amphamvu a aerobic, komwe mumasintha ma cardio load ndi ma dumbbells. Nthawi: Ola limodzi.

4. Dynamic Flexibility & Core Dynamics. Phunziro la kutambasula, kupumula ndi kuchira kwa minofu, mudzafunika expander. Kutalika kwa mphindi 30.

5. Cardio Pakatikati Kutentha. Interval cardio training. High tempo, zambiri za plyometric ndi kuphulika kwa cardio. Zida sizifunika, nthawi ya 1 ora.

6. Kulikonse/Nthawi iliyonse kulimbitsa thupi. Maphunziro ena apakatikati, omwe amatha mphindi 45 zokha.

7. Zovuta Mphamvu. Phunziro kwa atolankhani. Zochita zolimbitsa thupi zimachitidwa zonse kuchokera pamalo opendekera komanso kuchokera pamalo oyimirira. Mudzafunika expander. Kutalika kwa mphindi 20.

8. Zokwanira mayeso. Unikani momwe mukupita: chitani mayeso oyenera pulogalamu isanachitike komanso pakatha miyezi iwiri. Mudzadabwa ndi zotsatira zake.

Pulogalamuyi imakhala kwa miyezi iwiri, yomwe mudzapeza zotsatira zabwino: mukhoza kuchepetsa thupi ndikumanga thupi lolimba. Pa maphunziro ndi Michelle Dozois chofunika dumbbells ndi expander. Mbali ya pulogalamuyi ndikuti masewera olimbitsa thupi amapangidwa kuti azibwereza pang'ono. Choncho musachite mantha kutenga dumbbells ntchitoonkulemera kwa lesego (mwachitsanzo, 3-4 kg). Katundu wapamwamba kwambiri wamagetsi Ndi phindu lalikulu la PeakFit Challenge musanayambe masewera olimbitsa thupi omwewo Sean T, komwe kumakhala masewera olimbitsa thupi a Cardio.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

  • PeakFit Challenge ndi kuphatikiza koyenera kwa maphunziro ogwira ntchito, kuwotcha mafuta a cardio ndi plyometric. Mudzachepetsa mafuta ndikulimbitsa minofu yanu mu nthawi yochepa kwambiri.
  • Ndi dongosolo lonse la thupi lonse. Pakadutsa miyezi iwiri mudzakhala mukuchita masewera olimbitsa thupi 2 osiyanasiyana.
  • Kanema wabwino kwambiri: mfundo yofunika kwambiri yoti mukuchita masewera olimbitsa thupi. Pankhani ya cardio kupatsidwa mlingo wa zovuta zolimbitsa thupi. Mutha kuwonanso kuwerengera ndi nthawi yowonera.
  • Mwachitsanzo, ngati Insanity ndizotheka kuzindikira mwayi wowoneka bwino mokomera masewera olimbitsa thupi, ndiye Michelle Dozois amapereka masewera olimbitsa thupi ambiri ndi ma dumbbells.
  • C PeakFit Challenge mudzatha kukulitsa mphamvu ya mtima wanu.
  • Michelle Dozois amapereka masewera olimbitsa thupi odabwitsa komanso kuphatikiza kwa kickboxing komwe kungakuthandizeni kuchoka pamayendedwe okhazikika komanso otopa kale.
  • Pulogalamuyi idzakhala njira yabwino yapakatikati ngati simunakonzekere Misala, koma mwasiya kale ntchito Jillian Michaels.
  • Ngakhale kuti mphunzitsi ndi mkazi, pulogalamu ndi yoyenera amuna.

kuipa:

  • Pulogalamuyi idapangidwa osati kwa oyamba kumene. Muyenera kukhala ndi maphunziro oyambilira, mwachitsanzo, kukacheza ndi Jillian Michaels.
  • Zolemba zovuta komanso kuphatikiza kwachilendo pulogalamu yowonjezera komanso yovuta kale.
  • Maphunziro omwe ali ndi Michelle Dozois amapereka nkhawa zambiri pa mawondo. Yesetsani kuchita masewera olimbitsa thupi okha.
  • Muzolimbitsa thupi zina mudzafunika expander. Koma ngati mukufuna mutha kusintha masewera olimbitsa thupi ndi chowonjezera pachifuwa kuti muzichita masewera olimbitsa thupi ndi ma dumbbells.
Za Pulogalamu ya PeakFit Challenge

Ndemanga pakulimbitsa thupi paokha ndi Michelle Dosw kuchokera ku PeakFit Challenge:

Ngati mukuyang'ana masewera olimbitsa thupi kwambiri, koma simunakonzekere Misala ndi Shaun T muyenera kuyesa pulogalamuyi Michelle Dasua. Miyezi 2 yochita masewera olimbitsa thupi nthawi zonse, musintha thupi lanu, kulimbitsa minofu, kutentha mafuta owonjezera ndi kufulumizitsa metabolism.

Werenganinso: Mapulogalamu 30 apamwamba a oyamba kumene: komwe angayambire kuphunzitsa kunyumba.

Siyani Mumakonda