Kufunafuna kulimbitsa thupi mwamphamvu, kolimba komanso kogwira mtima N'zosatheka kumvetsera pulogalamu ya Bob Harper. Mphunzitsi wamasewera otchuka aku America akuwonetsa mpikisano wotayika kwambiri amadziwa kukugwirani bwino.
Kufotokozera kwa pulogalamu Bob Harper
Body Rev Cardio Conditioning ndizovuta kupanga thupi loonda, lamphamvu komanso losalala. Muyenera kuchita nambala masewera olimbitsa thupi omwe amaphatikiza magulu angapo a minofu. Mosiyana ndi mapulogalamu ena a Bob Harper, adaphatikizapo magawo awiri azovuta, kotero kuti ngakhale osadziwa zambiri angakwanitse maphunzirowa pamlingo uwu, ngati mutayamba ndi mulingo wosavuta. Ma seti onsewa adzakupatsani mwayi wotuluka m'malo otonthoza ndikuwonjezera kupirira kwakuthupi.
Chifukwa chake, pulogalamuyi imakhala ndi zolimbitsa thupi ziwiri zokhala ndi zovuta zosiyanasiyana:
- Videotronik woyamba kumatenga mphindi 25 ndikuphatikiza zambiri zolimbitsa thupi pakuchita bwino komanso kugwirizana. Mudzagwira ntchito pa minofu ya thupi lonse, mayendedwe a maphunziro ndi otsika kwambiri. Mudzafunika ma dumbbells. Mulingo wazovuta: wapakatikati. Ikhoza kuchitidwa ngati kukonzekera gawo lachiwiri. Katundu waukulu uli kumunsi kwa thupi.
- Videotronik yachiwiri (chachikulu) chimatenga ola la 1 ndipo apa katunduyo ndi wapamwamba kwambiri. Amakhala ndi zochitika zosiyanasiyana zamagulu osiyanasiyana a minofu omwe amachitidwa pa liwiro lalikulu. Mudzawotcha zopatsa mphamvu ndikulimbitsa thupi lanu. Mukuyembekezera ma squats, kukankha-UPS, masewera olimbitsa thupi a mikono, kumbuyo ndi abs. Nthawi ndi nthawi Bob amatsitsa mphamvu muzochita zolimbitsa thupi. Mudzafunika dumbbell imodzi (kapena kettlebell) ndi mapapo awiri. mlingo: patsogolo.
Malinga ndi mlingo wanu maphunziro akhoza kuyamba kuchita nawo woyamba kapena wachiwiri kulimbitsa thupi. Ngakhale dzina la pulogalamuyo, sitinganene kuti zachokera ku masewera olimbitsa thupi a cardio. Maphunziro oyambira, amaphatikizanso masewera olimbitsa thupi ambiri, koma kunena kuti izi zimachitika chifukwa cha masewera olimbitsa thupi omwe ali m'njira yoyenera sikuthekabe. Gawo loyamba ndi lopangidwa kwambiri za ntchito ya minofu. Mwa njira, pulogalamuyi ndi katundu wa Bob Harper ndi ofanana ndi mavidiyo ena otchuka: Total Body Transformation.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Body Rev Cardio Conditioning ndiyo njira yabwino kuchotsa mafuta ochulukirapo ndikupanga thupi lolimba lotanuka. Mudzachita masewera olimbitsa thupi mwachangu kwambiri, potero kuwotcha zopatsa mphamvu ndikulimbitsa minofu.
2. Pafupifupi machitidwe onse operekedwa ndi Bob Harper amapereka ntchito magulu angapo a minofu. Chifukwa cha izi, mumasintha thupi lapamwamba ndi lapansi panthawi imodzimodzi.
3. Pulogalamuyi imakhala ndi magawo awiri azovuta. Ngati simunakonzekere kukhala ndi mtundu wapamwamba, mutha kuyamba kuphunzitsa kanema wa mphindi 25.
4. Mudzafunika zida zochepa: ma dumbbells okha ndi Mat.
5. Maola ophunzitsira amakhala pafupifupi kwathunthu amachokera ku squats m'njira zosiyanasiyana. Ndi machitidwe okhazikika mudzawona kusintha kodabwitsa kwa matako ndi miyendo yanu.
6. Bob amatha kulimbikitsa. Chifukwa cha mphamvu zake, mudzayesetsa nthawi zonse kuti mupeze zotsatira zabwino kwambiri.
kuipa:
1. Bob Harper waphatikizapo zolimbitsa thupi zambiri zoopsa. Onetsetsani kuti muyang'ane njira yanu ndikumvetsera zokopa za thupi lake.
2. Ngakhale dzina, si mtima mtima thupi koyera mawonekedwe.
Ndemanga pa pulogalamuyi Thupi Rev Cardio Conditioning Bob Harper:
Body Rev Cardio Conditioning - iyi ndi pulogalamu yovuta kwambiri. Komabe, luso lolimbikitsa la Bob Harper zidzakuthandizani kuti mudutse kuyambira pachiyambi mpaka kumapeto.
Onaninso:
- Zochita zapamwamba za 50 zamatako kunyumba + zomaliza zolimbitsa thupi
- Zochita 50 zapamwamba zam'mimba zam'mimba: kuonda ndi kumangitsa atolankhani
- Zochita 50 zapamwamba kwambiri zamiyendo + zomaliza zolimbitsa thupi