Chidule cha kulimbitsa thupi Denise Austin: gawo lachiwiri

Mapulogalamu osiyanasiyana ngati Denise Austin sangadzitamande ndi mphunzitsi m'modzi. Adakwanitsa kufalikira madera onse, kuyambira ndi rhythmic aerobics ndi kutsiriza mphamvu yoga.

Chifukwa pakati pamitundu yosiyanasiyana yolimbitsa thupi Denise Austin ndiyosavuta kutayika, tikukupatsirani mwachidule mapulogalamu ake akuluakulu ochepetsa thupi. Pa maulalo, mutha kupita kukufotokozera mwatsatanetsatane za zovuta zilizonse. Posachedwapa patsamba lathu latulutsa gawo loyamba lazolimbitsa thupi za Denise Austin. Musaphonye!

Kulimbitsa thupi Denise Austin: kuchokera ku aerobics kuchokera ku Pilates

1. Kulimbitsa thupi kwamtima kowotcha mafuta (Quick Burn Cardio)

Kwa iwo omwe akufuna kuonda ndikuchotsa kunenepa kwambiri, muyenera kulabadira Quick Burn Cardio. Pulogalamuyi ya mphindi 50 imamangidwa pamfundo yophunzitsira kwakanthawi: mumangokwera mayendedwe kuti muwotche zopatsa mphamvu zowonjezera. Mu theka lachiwiri la pulogalamuyi, mudzafunika ma dumbbells ochita masewera olimbitsa thupi kuti mugwiritse ntchito minofu yomwe ingasinthe ndi magawo a aerobic. Ichi ndiye chochuluka mulingo woyenera thupi kuwonda ndi kupanga chithunzi chokongola.

Werengani zambiri za Quick Burn Cardio ..

2. Msasa wophunzitsira: kuchepetsa thupi m'masabata a 2 (Bootcamp: Total Body Blast)

Ngati mukufuna kuchepetsa thupi kwakanthawi kochepa, sangalalani ndi pulogalamu ya gyrosigma "Training Camp". Denise Austin akukulonjezani kuti mukwaniritse zotsatira pambuyo pa masabata awiri okha za maphunziro a tsiku ndi tsiku. Pulogalamuyi imachitika mwachikhalidwe: choyamba mudzakhala ndi mphindi 20 za cardio ndi zinthu za kickboxing, zotsatiridwa ndi mphindi 20 za maphunziro a mphamvu, ndipo zimatha ndi kutambasula kwakanthawi kochepa. Mutha kuchita izi kwa milungu yopitilira iwiri mpaka mutapeza zotsatira zomwe mukufuna.

Werengani zambiri za Bootcamp: Total Body Blast..

3. Kuchepa thupi kwa mphindi 15 patsiku (Pezani Zokwanira)

Zolimbitsa thupi zabwino kwa iwo omwe alibe nthawi yochuluka yolimbitsa thupi. Maphunzirowa amagawidwa m'magulu atatu: minofu ya pamimba ndi kumbuyo, minofu ya manja ndi mapewa, ntchafu ndi matako. Komanso, aliyense wa mapulogalamu awa zikuphatikizapo 3 misinkhu zovuta, mlingo uliwonse umatenga mphindi 15 zokha. Kukonzekera kotereku kwazovuta kumapangitsa kukhala kosiyana kwambiri ndi kusinthasintha: mukhoza kuphatikiza masewera olimbitsa thupi nokha. Pazochita zolimbitsa thupi mudzafunika ma dumbbells ndi Mat.

Werengani zambiri za Get Fit Fast..

4. Yoga ya thupi lonse (Yoga Body Burn ndi Fat-Blasting Yoga)

Ngati mumakonda maphunziro omwe ntchito pa minofu imachitika molunjika, ndiye kuti yoga kwa thupi lonse ndizomwe mukufunikira. Yoga ndi Denise Austin idzakuthandizani osati kulimbitsa minofu, komanso kuti mukwaniritse zopatsa chidwi komanso kudzigwirizanitsa. Coach amapereka ma yoga awiri omwe amakhala pafupifupi ola limodzi, pafupifupi zovuta zofanana. Mutha kusinthana pakati pa mapulogalamu onsewa, kuti muwachite simuyenera zida zina zowonjezera.

Werengani zambiri za yoga thupi lonse ..

5. Ma Pilates a madera ovuta (Shrink Your Fat Zones Pilates)

Mu Arsenal yanu yolimbitsa thupi Denise Austin ali ndi Pilates, yomwe mudzagwiritse ntchito pazovuta zonse. Pulogalamuyi imagawidwa mosavuta m'magawo amfupi a mphindi 15: pamimba, kumtunda ndi kumunsi kwa thupi. Mutha kuzisintha kapena kuyendetsa zovuta zonse. Maphunzirowa amapezeka molingana ndi zovuta: ndizoyenera kwa oyamba kumene kulimbitsa thupi ndipo ngakhale iwo amene sanachitepo Pilato. Mudzafunika Mat, ma dumbbells opepuka ndi chopukutira.

Werengani zambiri za Shrink Your Fat Zones Pilates..

6. Ma Pilates okhala ndi bandi yotambasula (Pilates For Aliyense)

Mwachiwonetsero china, Pilates Denise amagwiritsa ntchito zida zothandizira: mpando ndi labala. Pulogalamu "Pilates kwa onse" imatha mphindi 45. Mu theka loyamba mudzachita masewera olimbitsa thupi pansi ndi gulu la mphira lomwe limathandiza kugwira ntchito kwa minofu. Mu theka lachiwiri mukuchita zolimbitsa thupi zoyimirira pogwiritsa ntchito mpando ndikuphatikiza kumtunda ndi kumunsi kwa thupi. Denise akutsindika kuti muyenera kuyesetsa kuchita masewera olimbitsa thupi, osati kuchuluka.

Werengani zambiri za Pilates For Aliyense ..

Ngati simunapange dongosolo lolimbitsa thupi ndi Denise Austin, ndikukupemphani kuti muyesere pulogalamu yamphamvu ya aerobic ndi yoga ndi Pilates. Chifukwa chake, mudzapereka thupi lanu ndi maximally bwino katundu.

Komanso werengani: Ntchito 10 zapamwamba zolimbitsa thupi kwa mphindi 30.