Ngati mukuganiza zotaya thupi, koma sindikudziwa kuti ndiyambira pati, yesani pulogalamuyi Leslie Sansone - Yendani M'masiku 30. Ngakhale mwezi wochita masewera olimbitsa thupi mutha kusintha kwambiri mawonekedwe anu.
Zowunikira pulogalamu
Mapulogalamu ambiri Leslie Sansone amayimira kuyenda mwachangu mtunda wina (1-5 miles). Wophunzitsa samasangalatsa mafani ake ndi mphamvu zapamwamba. Kuyenda Kwamasiku 30 ndi nthawi yosowa pomwe Leslie adatha kuphatikiza limodzi mphamvu ya aerobic komanso yathunthu. Simungochotsa kulemera kokha, komanso mupangitse thupi lanu kukhala lolimba chifukwa champhamvu yolimbitsa thupi.
Vidiyo iyi ili ndi zolimbitsa thupi ziwiri wa mphindi 30:
- Kutentha (gawo la aerobic). Maziko a phunziroli ndikuyenda mwachangu, komwe kungakuthandizeni kuti musamavutike kwambiri ndi gyrosigma zone, motero kutaya kuchuluka kwa ma calories. Maphunziro amadzipukutira chifukwa cha kayendedwe kabwino ka ma aerobics kuti achite bwino. Leslie ndi gulu lake amachita zolemera. Ngati simutero kapena simunakonzekere kuchita zolakwikazo, mutha kuchita popanda iwo.
- Olimba (gawo lamagetsi). Gawoli lidzakhala ndi zolimbitsa thupi ndi ma dumbbells m'malo onse ovuta. Mugwira ntchito yamanja, mikono, matako ndi mimba. Leslie Sansone anali machitidwe otchuka kwambiri komanso othandizaizi zithandizira kuti thupi lanu likhale lamphamvu komanso lokwanira. Ngakhale simunaphunzitsepo zolemera zaulere, kalasiyo ipezeke kwa inu.
Mutha kumaliza makalasi awiriwa tsiku limodzi: mphamvu yoyamba, kenako gawo la aerobic. Ndipo mutha kuchita theka la ola patsiku, kusinthitsa kulimbitsa thupi komwe mungachite pamodzi. Kwa makalasi mudzafunika dumbbell (yolemera pakati pa 1.5 kg ndi pamwambapa), Mat ndi zolemera (ngati zingafunike). Pulogalamu Leslie Sansone ipempha onse oyamba kumene komanso odziwa zambiri. Makalasi ambiri omwe nthawi zonse mumatha kusokoneza zinthu potenga zolemera kapena zopepuka ndi bonkulemera kwambiri.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamuyi tichipeza awiri kulimbitsa thupi. Mmodzi wa iwo amapereka masewera olimbitsa thupi (kuyenda mwachangu) kwa kalori yoyaka ndikufulumizitsa kagayidwe kake. Mu ina - maphunziro amphamvu olimbitsira minofu ndikukonzekera madera ovuta. Zimathandizira kutenga njira yokwanira yosinthira thupi lanu.
2. Kuchita masewera olimbitsa thupi ndi Leslie Sansone oyenera oyamba kumene. Mutha kuyamba kuthana nazo, ngakhale osakhala ndi masewera olimbitsa thupi. Komabe, pulogalamuyi Yendani M'masiku 30 ndikukwanira ophunzira apamwamba kwambiri.
3. Pakulimbitsa mphamvu mumakhala zolimbitsa thupi zonse zolimbitsa minofu ya mapewa, mikono, mimba, ntchafu ndi matako. Ngati simunayambe mwachita masewera olimbitsa thupi ndi ma dumbbells, muli ndi mwayi wophunzira zofunikira zake.
4. Mutha kuwonjezera kapena kuchepetsa zovuta za maphunzirowa. Mwachitsanzo, tengani zolemera zankhondo kapena musankhe mabelu okhala ndi zilembo zolemera kwambiri.
5. Makalasi ndi olimbikira komanso oseketsa: Leslie akulimbikitsani nthawi yonseyi. Mudzalimbikitsidwa ndi zotsatira zake.
kuipa:
1. Ngati muli ndi vuto lalikulu lolemera kapena vuto la mafupa a mawondo, ndibwino kuti musankhe makalasi okwera mtengo kwambiri ndi Leslie Sanson.
Yendani Mumasiku 30 ndi imodzi mwadongosolo lothandiza kwambiri Leslie Sansone. M'mikhalidwe yofatsa mutha kutentha mafuta, kusintha mawonekedwe anu ndikukhala okongola komanso ochepa.
Werenganinso: Kuchita bwino kwambiri koyambirira kwa oyamba kumene kapena komwe angayambire kulimbitsa thupi?