Power Cardio & Strength Series: zovuta zolimbitsa thupi zazifupi kwambiri ndi Zuzka light

Mukufuna kuchepetsa thupi, kuchita mphindi 10-15 patsiku? Ndi zotheka, ngati zimatengera a mphunzitsi Zuzka kuwala. Yesani kulimbitsa thupi kwakanthawi kochepa kwa thupi lonse ZCUT Power Cardio & Strength Series.

Kufotokozera kwa pulogalamu ya ZCUT Power Cardio & Strength Series

Kuwala kwa Zuzka si m'modzi mwa makochi omwe amabwera ndi maphunziro apamwamba komanso oyambirira. Mapulogalamu ake nthawi zambiri amaphatikizapo gulu lodziwika bwino la zovomerezeka, koma zolimbitsa thupi kwambiri. Zuzanna amatenga ngati maziko abwino a plyometrics akale, omwe angapangitse mtima wanu kugunda ndikuwotcha mafuta bwino. Kuti mutsirize zolimbitsa thupi zake sizifunikanso kuwonera kanema, mutha kujambula dongosolo lazolimbitsa thupi ndi kuchuluka kobwerezabwereza, ndikungozichita osatengera zomwe zachitika pazenera.

ZCUT Power Cardio & Strength Series - ndizovuta zolimbitsa thupi zazifupi za HIIT kuwotcha ma calories, kuchepa kwa voliyumu ndi kamvekedwe ka minofu. Zimaphatikizapo maphunziro a 2: Power Cardio (cardio workout) ndi Mphamvu Mphamvu (kuphunzitsa kulemera). Kuwala kwa Zuzka ndi kalembedwe kofewa komanso kolunjika, sadzakhala ndi "spark" ndikulimbikitsa. Mphunzitsiyo amaphunzitsa imodzi, ndipo kanemayo amaletsa kukongoletsa. Koma kwa iwo omwe amakonda kulimbitsa thupi kwakanthawi kochepa, komwe mphindi iliyonse ikufuna kukwaniritsa zotsatira zomwe zakhazikitsidwa zidzakwanira bwino.

ZCUT Power Cardio Series

Pulogalamu ya ZCUT Power Cardio Series kuchokera ku kuwala kwa Suski imaphatikizapo 12 "zolimbitsa thupi". Maphunziro ndi kulemera kwa thupi lake popanda zida. M'munsimu m'mabulaketi muli zolimbitsa thupi zomwe zidaphatikizidwa pamaphunziro aliwonse:

  • Kulimbitsa thupi 1 (mphindi 10): Time Chovuta (50 Mabomba Total, 10 Dulani Tuka, 20 Dulani Lunge, 30 yamba Pa, 40 Jack Makaka).
  • Zolimbitsa thupi tsiku ndi tsiku. 2 (15 mphindi): Time Chovuta (10 Mkaidi Pezani Zoposa 20 Sumo Squat Lumpha, 30 mbali m'mapapo Lumpha, 40 Skaters, 50 Pendulum, 60 Kukwera-bondo Kudumpha ku Panda, 70 Plyo Kudumpha).
  • Kulimbitsa thupi 3 (mphindi 10): 10 min AMRAP (10 Lateral Jump Burpees, 10 Mule Kick, 20 Crab Toe Touches, 10 Ab Splitters). Padzafunika nsanja yamtundu wina momwe mungalumphe (posankha).
  • Kulimbitsa thupi 4 (mphindi 13): Zozungulira 5 Maphunziro a Tabata (180 ° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jump).
  • Kulimbitsa thupi 5 (mphindi 10): Nthawi Challenge-4 Round (10 Broad Jump Burpees, 20 High Knee Chair Chair Toe Touches, 10 Tricep Chair Dips). Pamakalasi mudzafunika mpando.
  • Kulimbitsa thupi 6 (mphindi 10): 10 min Interval Training (Low Jacks Flying Jump Lunges, Side Burpees, Superheroes).
  • Kulimbitsa thupi 7 (mphindi 10): 10 min Interval Training ( Sumo Jump Squat to Normal Jump Squat Side Hops, Burpee & Roll Over & Knee Hug Mountain Climbers, Plank).
  • Kulimbitsa thupi 8 (mphindi 15): Nthawi Challenge 3 Round (Burpee ndi High Raked Push Up 20 Jump Lunges, 20 Jump Squats).
  • Kulimbitsa thupi 9 (mphindi 12): Nthawi Challenge 2 Round ya(20 Jump Squats & Lifts Leg, Kukumbatirana Mabondo 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jump, 20 Surfers).
  • Kulimbitsa thupi 10 (mphindi 12): Nthawi Challenge 2 Round (10 Mpikisano 180 ° Burpees, 20 Low Jacks, 20 Bicycle).
  • Kulimbitsa thupi 11 (mphindi 14): Nthawi Challenge 3 Round (10 High Knees & Push Ups, 10 Half Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jump, 20 Pike Hops).
  • Kulimbitsa thupi 12 (mphindi 14): Nthawi Challenge 2 Round (10 Side Hops & 1 Competition Burpee, 20 Mountain Climbers & Kick Ups 10 Pike Jump & Side Leg Lifts).

Zolimbitsa thupi zonse ndizofanana kwambiri. Zuzka kuwala kuphatikiza plyometric, aerobic ndi magwiridwe antchito, monga kukankha-UPS, kudumpha, mapapu, burpees, masewera olimbitsa thupi a khungwa, etc. Wekha kanema "nthawi yolimbitsa thupi" imakhala yotalikirapo: choyamba, Zuzanna akufotokoza mfundo ya masewera olimbitsa thupi ndi njira yoyenera. M'tsogolomu mutha kudumpha gawo ili.

ZCUT Power Strength Series

Pulogalamuyo ZCUT Power Strength Series kuchokera ku Suski Lite imaphatikizansopo 12 "zolimbitsa thupi". Pa maphunziro onse mudzafunika ma dumbbells (2 makilogalamu), ndipo m'mavidiyo ena, mudzafunikanso mpando (mungagwiritse ntchito sitepe nsanja). M'munsimu m'mabulaketi muli zolimbitsa thupi zomwe zidaphatikizidwa pamaphunziro aliwonse:

  • Kulimbitsa thupi 1 (mphindi 11):Time Chovuta Zozungulira 2 (10 Manmakers, 10 Four-Point Punch, 100 Side Hops, 50 Zolemera Squats).
  • Kulimbitsa thupi 2 (mphindi 11):Time Challenge-4 Round (Mapapu 10 Opita Kumbuyo, Mapush 10 a Santana, Ma Burpe 10 Opikisana).
  • Kulimbitsa thupi 3 (mphindi 15):Time Zovuta - Zozungulira 4 (10 Zolemba Makanema a Squat, 10 Side Burpees & Push Ups, 10 Pike Press Knee Tucks, 10 Lunge & Twists).
  • Kulimbitsa thupi 4 (mphindi 13):Time Chovuta Zozungulira 3 (10 Weighted Pistol Squats, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
  • Kulimbitsa thupi 5 (mphindi 14):Nthawi Challenge 3 Round (Masitepe 20 Okhala Ndi Ma Dumbbells, Mizere 10 Yopanduka, Miyendo 10 Yamabondo Yakuya, Maswing 20 Osinthasintha). Mudzafunika mpando.
  • Kulimbitsa thupi 6 (mphindi 12):Nthawi Challenge 3 Round (10 Burpee Step Ups, 30 Round Kick with Backward Lunges, 10 Mapulani Okwezeka Okweza Miyendo, 10 Tricep Dips with Leg Lift). Mudzafunika mpando.
  • Kulimbitsa thupi 7 (16 mphindi):Nthawi Challenge 3 Round (24 Wood Chops, 10 Plank Jump & Push Up Mbali, 30 Leg Bridges ndi Dumbbells, Burpees 10 Knee Hug).
  • Kulimbitsa thupi 8 (mphindi 13):Nthawi Challenge 3 Round (30 Leg Chair Stand-Ups, 20 Elevated Leg Dead Lifts, Bent over mizere 12, 10 Elevated Plank Steps). Mudzafunika mpando.
  • Kulimbitsa thupi 9 (mphindi 13):Nthawi Challenge-4 Round (10 Weighted Squat Hops, 10 Inverted Push Presses, 10 Push Presses with Dumbbells, 10 Competition Burpees). Mudzafunika mpando.
  • Kulimbitsa thupi 10 (mphindi 12):Nthawi Challenge 2 Round (12 Lunge Curls with Side Lunges, 20 Plank pulls, Dumbbell Swings 20, 20 Tricep Plank Leg Lifts, Burpees 20 Dynamic).
  • Kulimbitsa thupi 11 (mphindi 14):Nthawi Challenge 3 Round (Miyendo 30 Yokwezeka Yamiyendo, 10 Kukankhira Mchira Kutatu & Burpee, 20 Kukhazikika Pamwamba). Mudzafunika mpando.
  • Kulimbitsa thupi 12 (mphindi 13): Nthawi Challenge 3 Round (20 Weighted Overhead Squats & Side Leg Lifts, Chair 40 Hops, 40 Back Lunges & Knee Ups, 10 Reptile Push Ups). Mudzafunika mpando.

Pakuphunzitsidwa mndandanda wa Mphamvu Mphamvu Series Zuzka amagwiritsa squats, mapapu, matabwa, kukankha-UPS, ma burpees, kudumpha. Zochita zolimbitsa thupi zimapita ku akauntiyo zochitika zimachitika mozungulira angapo (awiri mpaka anayi). Zophatikizidwa muvidiyo iliyonse osapitilira masewera asanu.

Makhalidwe a maphunziro

Kwa Power Cardio & Strength Series imaphatikizidwa makalasi awiri a kalendala okonzeka: a Series of Cardio ndi Strength Series. Amapangidwira 3 miyezi maphunziro 5-6 pa sabata. Osati kutsata ndondomekoyi, mutha kungosankha makalasi osangalatsa kwambiri kwa inu ndi Zuzka kuwala ndikuwonjezera pa dongosolo lanu lolimba.

Monga mukuonera, ambiri mavidiyo amatengera kuchuluka kwa kubwerezabwereza pazochita zilizonse. Zoyenera kuchita ngati mulibe nthawi yoti mukwaniritse nthawi yomwe mwapatsidwa, Zuzka? Muli ndi njira ziwiri: mwina kuyimitsa kanema ndi kumaliza kufunika chiwerengero cha kubwerezabwereza. Kapena pitirizani ndi mphunzitsi pang'onopang'ono poyesera kukwaniritsa chikhalidwe.

Ngati M'malo mwake muli patsogolo pa mayendedwe a mphunzitsi, atapanga malamulo obwerezabwereza akhoza kupita ku masewera otsatirawa popanda kuyembekezera Suzanne. Kapena ingodutsani kuchuluka kobwerezabwereza ngati mukufuna kuchita mogwirizana ndi mphunzitsi.

Komanso, Power Cardio & Strength Series yochokera ku Suski Lite ikuphatikiza:

  • Kutentha Kwamphamvu (Mphindi 7): kutentha kwamphamvu ndi kutambasula kwa minofu.
  • Mphamvu Kuli Down (Mphindi 7): kugunda kwaifupi ndi kutambasula minofu.
  • bonasi Kulimbitsa thupi (Mphindi 10): kulimbitsa thupi kwa bonasi ndi mpando.

Pa masewera aliwonse olimbitsa thupi onetsetsani kuti mukutenthetsa ndi kugunda. Izi zidzakuthandizani kupewa kuvulala, kuonjezera magwiridwe antchito ndikuwongolera zotsatira zanu. Pamodzi ndi masewera olimbitsa thupi ndi kugunda masewera olimbitsa thupi adzakhala 25-30 mphindi, mwachitsanzo ngati pulogalamu.

Ubwino wamapulogalamuwa:

  • Maphunziro oyambira, osawerengera kutentha ndi kugunda, kumatenga mphindi 10-15 zokha.
  • Mawonekedwe abwino: mudzachita masewera olimbitsa thupi ochepa (nthawi zambiri 3-4), koma kuchuluka kwa mafuta oyaka kwambiri ndikuwongolera thupi.
  • Maphunziro a HIIT ndi njira yothandiza kwambiri yowotcha mafuta ndi kusintha khalidwe la thupi.
  • Zochita zambiri za plyometric zidzakuthandizani kukhala ndi mphamvu zophulika za minofu ndikuchotsa madera ovuta, makamaka m'munsi mwa thupi.
  • Pulogalamuyi imaphatikizapo makalasi opangidwa okonzeka, opangidwira miyezi itatu.
  • Kumayambiriro kwa kanema akuwonetsa zolimbitsa thupi zonse, kotero mutha kuwunika momwe mukuyenerera maphunziro apadera.
  • Kwa Power Cardio Series Zuzka ikuwunikirani pafupifupi safuna zipangizo zina. Kwa Strength and Power Series amangofunika ma dumbbells komanso pampando wakalasi wosiyana.
Zuzka Light ZCUT Cardio Series

Zovutazo sizoyenera kwa oyamba kumene komanso omwe ali ndi vuto lililonse la thanzi. Koma yabwino kwa iwo omwe amakonda kuchita masewera olimbitsa thupi kwambiri komanso masewera olimbitsa thupi ochepa. Ngati ndinu fani za mapulogalamu mu kalembedwe ka TABATA, zovuta za ZCUT Power Cardio & Strength Series kuchokera ku kuwala kwa Suski ndithudi mudzazikonda.

Onaninso: Woyamba Kuyenda movutikira kuchokera ku kuwala kwa Suski kwamisinkhu yoyamba ndi yachiwiri.

Siyani Mumakonda