Zamkatimu
Pure Burn Super Strength Bob Harper ndi njira yabwino kuphunzitsa mphamvu kunyumba. Kugwiritsa ntchito kulemera kopepuka komanso kubwereza mobwerezabwereza mudzakakamiza thupi lanu kugwira ntchito ku gyrosigma m'derali ndikulimbitsa minofu.
Pure Burn Super Strength: kuphunzitsa mphamvu kunyumba
Pure Burn Super Strength - ndikuphunzitsa mphamvu ndi Bob Harper pamagulu onse a minofu. Ndi gawo la mndandanda wodziwika bwino wa masewera olimbitsa thupi a Inside Out Method, wopangidwa ndi wophunzitsa waku America. Mukuyembekezera masewera olimbitsa thupi 35 opangidwa kuti wonjezani kagayidwe kachakudya, kutayika kwa mafuta komanso kuwotcha kwambiri kalori. Kuthamanga komanso kuyenda mwachangu: ichi ndiye chinsinsi chenicheni cha maphunziro amphamvu awa. Kuchita masewera olimbitsa thupi kamodzi pambuyo pa mzake, mudzakhalabe ndi maphunziro apamwamba.
Pulogalamuyi ili ndi makalasi awiri:
- Ntchito yayikulu kapena Main Workout. Zimatenga ola limodzi. Mumayamba ndi kutenthetsa pang'ono kenako ndikupita kukachita masewera olimbitsa thupi ndi masewera olimbitsa thupi osiyanasiyana: prosedene, push-UPS, deadlifts, kuswana dzanja m'manja, mapapo, chifuwa chosindikizira, matabwa, crunches etc. Ngati mukuchita maphunziro mphamvu kunyumba, mukhoza kuyamba kuchita izo ndi Bob Harper.
- Phunziro la bonasi kwa novice kapena Mphamvu Yoyambira. Zimatenga pafupifupi mphindi 20. Ndioyenera kwa omwe ali osakonzekera katundu wovuta pang'onopang'ono ndipo akufuna kulowa nawo masewera olimbitsa thupi. Ngati simukutsimikiza za kulimba kwanu, yambani ndi Beginner Strength mwina muwone zolimbitsa thupi zoyambira za Bob Harper.
Pamakalasi mumafunika Mat yochitira masewera olimbitsa thupi pansi komanso zolemetsa zaulere. Komanso, ndi zofunika kukhala ndi ma dumbbell angapo a kulemera kosiyana. Chifukwa magulu osiyanasiyana a minofu mudzafunika katundu wosiyana (mwachitsanzo, biceps hardier kuposa mapewa). Pulogalamuyi imatha kuyendetsedwa 2-3 pa sabata, makamaka kusinthana ndi masewera olimbitsa thupi a cardio. Mwa njira, Kate Frederick ndiwochita masewera olimbitsa thupi kwambiri omwe angakukwanireni ngati mutakhala olimba mokwanira.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Kuwotcha Koyera Mphamvu kumakhala ndi machitidwe amphamvu pamagulu osiyanasiyana a minofu. Mupanga kubwereza zambiri ndi zolemera zazing'ono za kuwonda ndi kamvekedwe ka minofu.
2. Pulogalamuyi ndi yabwino kwa iwo omwe sakonda makalasi a aerobic. Maphunziro amapita mofulumira, ngakhale kuti masewera onse a cardio mu pulogalamuyi.
3. Bob Harper amapereka ndemanga mwatsatanetsatane pa masewera olimbitsa thupi ndi akufotokoza njira yoyenerakuti maphunziro mphamvu kunyumba n'kofunika kwambiri.
4. Kuphunzitsa osakwatiwa, kotero mutha kuphatikizira mu dongosolo lanu lolimbitsa thupi, mwachitsanzo, ngati mukufuna kuwonjezera masewera olimbitsa thupi.
5. Pulogalamuyi ingakhale yankho labwino kwa iwo omwe akufuna kuyamba kuchita masewera olimbitsa thupi kunyumba, koma osadziwa kumene angayambire.
6. Ngati mutenga kulemera kochepa (0.5-1 kg), Mphamvu Yoyaka Yoyera amatha kuchita komanso osapita patsogolo pakulimbitsa thupi. Ndikofunika kwambiri kuti musafulumire, osati kuthamangitsa liwiro, komanso momveka bwino komanso molondola kuchita masewera olimbitsa thupi.
7. Pulogalamu yayikulu imaphatikizapo maphunziro ang'onoang'ono a 20 a mphamvu ndi oyamba kumene.
kuipa:
1. Bob amapereka masewera olimbitsa thupi ambiri pamanja ndi mapewa. Ngati inu sindikufuna kukumana ndi mpumulo yaing'ono chapamwamba thupi, samalani, gwiritsani ntchito kulemera kochepa (pansi pa 2 kg).
2. Kulimbitsa thupi kumeneku ndi Bob Harper ndikwabwino kuphatikiza ndi masewera olimbitsa thupi. Mwachitsanzo, mutha kuwona masewera olimbitsa thupi a Cardio Jillian Michaels. Ngati mukuyang'ana maphunziro a aerobic-mphamvu, ndiye yang'anani pulogalamu ya Bob Harper: Kulimbitsa Thupi Lonse la Kusintha Kwa Thupi.
Ndemanga pa pulogalamuyi Pure Burn Super Mphamvu Bob Harper:
Maphunziro amphamvu kunyumba ndi Bob Harper adzakuthandizani kugwira ntchito pazigawo zonse zamavuto, kulimbitsa minofu ndikupanga mpumulo wa thupi. Osawopa kuchita masewera olimbitsa thupi ndi zolemera, si mafuta oyaka, ndi imathandizira kagayidwe.
Onaninso: Zifukwa 5 zomwe muyenera kuchita masewera olimbitsa thupi kuti muchepetse thupi?