Bob Harper amapereka mapulogalamu awiri amphamvu kuwotcha mafuta ndikuwonjezera kamvekedwe ka thupi. Mudzagwira ntchito ndi kulemera kwa katundu wambiri wa minofu ndikupanga chithunzi cha toned.
Kufotokozera za Bob Harper kettlebells
Ntchito yolondola yokhala ndi zolemera imatha kukhala yothandiza kwambiri kuposa zoyeserera zapamwamba kwambiri. Maphunziro a Kettlebell adapangidwa kuti aziwotcha mafuta, kulimbitsa mphamvu ya minofu ndikupanga mawonekedwe amitundu. Bob Harper wapanga pulogalamu yolimba yokhala ndi zolemera zomwe zingathandize kutsutsa thupi lako kuti ligonjetse phiri ndikuphulitsa thupi kuchokera pamtolo. Pogwiritsa ntchito kukana kwa thupi lanu ndi ntchito yabwino ndi zolemera, mukhoza kupanga chithunzi chabwino.
Mapulogalamu awiri a mphindi 50, Sculpted Kettlebell Body ndi Kettlebell Cardio Shred, ngakhale kusiyana kwa dzina, amamangidwa pa mfundo yofanana. Iwo amaimira kulimbitsa kwakanthawi kwakanthawi - Masewero a Cardio ndi mphamvu pakuwotcha ma calorie ambiri. Pogwira ntchito ndi zolemera, pulogalamuyi imachitika pa liwiro lalikulu, kotero mudzawonjezera kupirira kwanu kwa mtima. Bob Harper amagwiritsa ntchito masewera olimbitsa thupi omwe ali ndi kukana kupanga thupi lotanuka.
Pamakalasi mudzafunika kulemera kwa 2.5 kg ndi kupitilira apo. Ngati mulibe zida zamtunduwu, mutha kulowetsa dumbbell. Komabe, mu nkhani iyi, anataya wapadera zotsatira ndi kulemera, koma phindu la pulogalamu chithunzi chanu adzakhala aakulu. Ndikofunika kuzindikira kuti Sculpted Body ndi Cardio Shred ndizoyenera wophunzira wapamwamba. Bob Harper muzochita zophunzitsira katundu wolemera kwambiri kwa thupi, kotero muyenera kukhala okonzeka kukumana ndi thupi lanu. Ngati ndinu oyamba, ndiye kuti muwone pulogalamu ya Jillian Michaels yokhala ndi zolemera.
Ubwino ndi zoyipa zamapulogalamuwa
ubwino:
1. Kuphunzitsa ndi zolemera kumaika katundu chiwerengero chachikulu cha magulu a minofu. Makamaka bwino mudzatha kulimbikitsa latissimus dorsi, gluteus Medius ndi psoas minofu.
2. Kupyolera mu mapulogalamuwa, Bob Harper, sikuti mudzatha kuonda ndi kuchepetsa thupi, komanso kupukuta thupi lanu.
3. Zochita zonse ziwiri zomangidwa mumayendedwe apamwamba kwambiri omwe ndi njira yabwino kwambiri yothanirana ndi kunenepa kwambiri.
4. Maphunzirowa amapereka kupsyinjika kwakukulu pa thupi lanu. Mu mphindi 50 mutha kutentha ma calories 500.
5. Bob ndi onse aerobic, ndi mphamvu maphunziro. Mudzachita maphunziro bwino ndipo mudzatha kuchotsa kulemera kwakukulu.
6. Maphunziro a Kettlebell ndi otetezeka, mwayi wovulazidwa mu maphunziro ndi wotsika kwambiri.
Platform BOSU: ndi chiyani, zabwino ndi zoyipa, machitidwe abwino kwambiri ndi Bosu.
kuipa:
1. Pophunzitsa mudzafunika ketulo. Zachidziwikire, zitha kusinthidwa kukhala ma dumbbells, koma pakadali pano, zotsatira zake sizikhala zapamwamba.
2. Maphunziro ndi oyenera kwa mlingo wapamwamba. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, onani oyambira a Bob Harper olimbitsa thupi.
Bob Harper amakupatsirani kuti mulowe mu maphunziro amphamvu pomwe chida chanu chachikulu chidzakhala cholemera. Yambani kukulitsa mphamvu zanu zogwirira ntchito ndikuchotsa kugwa m'thupi limodzi ndi mapulogalamu a Cardio Shred ndi Sculpted Body.
Werenganinso: Yoga yamphamvu ndi Bob Harper pakuchepetsa thupi.