Zamkatimu
Kanema ndi Denise Austin ndi njira yotsimikizika yochepetsera thupi ndi mawonekedwe okongola. Ngati mwadutsa kale gawo la oyamba kumene, tikukulangizani kuti muchite masewera olimbitsa thupi a Quick Burn Cardio.
Fotokozerani zolimbitsa thupi ndi Denise Austin
Kutentha Kwachangu Cardio ndimaphunziro apakati pa thupi lonse, omangidwa mphamvu ndi masewera olimbitsa thupi. Denise akukuitanani kuti muzigwira ntchito mozama pa mawonekedwe ake, kuti akhale ochepa komanso achigololo. Muthana ndi mafuta amthupi ndikulimbana ndi vuto lililonse mthupi lanu. Pulogalamuyi idzakhala yovuta kwa oyamba kumene, koma pamlingo wapakatikati komanso wapamwamba, imakwanira bwino.
Kanema woyaka mafuta ndi Denise Austin yagawidwa m'magulu anayi:
- Konzekera (mphindi 5). Kuyamba kolimbitsa thupi koyambira kumakupatsani mphamvu kuti muchepetse minofu yanu kuti mupewe kuvulala pang'ono kapena kuwonongeka. Mudzachitanso masewera olimbitsa thupi ochepa.
- Nthawi yophunzitsira Cardio (mphindi 20). Olimbitsa thupi kwambiri okhala ndi masewera olimbitsa thupi, kuvina, komanso kulimbitsa thupi. Kulumpha kambiri, ma hop komanso kusefukira kwakanthawi kwa kalasi yonse. Kusunga sikofunikira.
- Masewera a Cardio okhala ndi ma dumbbells (mphindi 20). Zimaphatikizapo zolimbitsa thupi zomwe zimagwira ntchito limodzi ndimagulu angapo amisempha. Phunziroli limaphatikizidwanso ndi mayendedwe othamangitsika kuti akhalebe ndi chidwi. Mufunika ma dumbbells.
- Kutambasula komaliza (mphindi 5). Mumachepetsa kupuma kwanu ndikuchita masewera olimbitsa thupi kuti mupumule ndikubwezeretsa minofu yomwe ikukhudzidwa mukamachita masewera olimbitsa thupi.
Mutha kumaliza kuphunzitsana wina ndi mnzake, ndipo mutha kuwagawa masiku awiri. Kuti tikwaniritse zotsatira tiyenera kuthana nazo 3-5 pa sabata. Ngati mumachita masewera olimbitsa thupi ndikumvetsetsa kuti katundu yemwe akufuna kuti akupatseni ndiwokulemera kwambiri, ndiye yang'anani pulogalamuyi Denise Austin "Kutaya thupi mwachangu". Imayendanso chimodzimodzi, koma idapangidwira maphunziro olowera.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Iyi ndi masewera olimbitsa thupi oyenera kuchepa thupi: kuchuluka kwambiri, kulimbitsa thupi, kuwotcha mafuta. Chilichonse chinkachitidwa kuti mugwiritse ntchito kuchuluka kwakukulu kwa ma calorie pantchito imodzi.
2. Kanema wokhala ndi Denise Austin Quick Burn Cardio amagawika bwino m'magawo 4, kuti muthe kuchita mphindi 30 kapena 50 kutengera kuthekera kwanu ndi nthawi yanu.
3. Zochita zolimbitsa thupi zosankhidwa ndi mphunzitsi, zimakhudza magulu angapo am'mimba. Muthana ndi mavuto: mikono, mimba, ntchafu ndi matako.
4. Mwa zina zowonjezera zomwe mukufuna ndi ma dumbbells.
5. Ngakhale m'gawo lamagetsi Denise amathandizira kuthamanga kwambiri chifukwa cha kuyenda kosasintha. Mudzalimbitsa minofu ndikuwotcha mafuta owonjezera.
6. Gawo lokhazikika pakati pa aerobic la mphunzitsi lidapangidwa mu kiyi wovina, potero ndikupangitsa kuti phunziroli likhale losangalatsa komanso labwino.
kuipa:
1. Pulogalamuyi si ya oyamba kumene. Ngati mwangoyamba kumene masewera olimbitsa thupi ndikudzipezera maphunziro oyenera, onani pulogalamu ya Jillian Michaels ya oyamba kumene.
2. Denise ndi gawo lowonjezera lamagetsi masewera olimbitsa thupi ovuta.
3. Chifukwa cha kuchuluka kwa kudumpha kumakhala cholemetsa chachikulu pamafundo am'maondo ndi kutsikira kumbuyo, chifukwa chake samalani machitidwe aukadaulo ndipo onetsetsani kuti mukuchita nawo nsapato zabwino.
Kwa mafani a Denise Austin koma makanemawa akhoza kukhala njira yabwino kufikira ena maphunziro apamwamba. Pulogalamuyi imapereka katundu wabwino kwambiri mthupi lonse, chifukwa chake mukamachita masewera olimbitsa thupi pakatha mwezi umodzi mudzawona zotsatira zoyambirira.
Werenganinso: Mapulogalamu 30 apamwamba a oyamba kumene: komwe angayambire kuphunzitsa kunyumba.