Rip: 60 ndi pulogalamu yozikidwa pa maphunziro oyimitsidwa, opangidwa ndi othamanga kale ndipo pano ndiophunzitsa a Jeremy Stroma. Zovutazo ndizophatikiza magwiridwe antchito, plyometric, kettlebell ndi zolimbitsa thupi pakusintha kwathunthu kwa thupi lanu pasanathe milungu 8. Kupititsa patsogolo pulogalamuyi kunathandizira a Jillian Michaels, ngakhale amatsogolera gawo limodzi lokha pa bonasi yonse.
Rip Training: 60, mufunika TRX yapadera yophunzitsira kuyimitsidwa. Izi zakhala zikuyenda bwino pantchito zogwirira ntchito. Kuchita masewera olimbitsa thupi ndi malupu a TRX kutengera masewera olimbitsa thupi omwe ali ndi kulemera kwake kukana mphamvu yokoka.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- TABATA kulimbitsa thupi: magulu 10 a masewera olimbitsa thupi
- Zochita zabwino kwambiri za 20 zazing'ono zochepa
- Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino komanso malamulo oyambira
- Kuphunzitsa kwamphamvu kwa amayi: mapulani + machitidwe
- Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa
- Zowukira: chifukwa chiyani tikufunika zosankha + 20
- Chilichonse chokhudza crossfit: zabwino, zoopsa, zolimbitsa thupi
- Momwe mungachepetsere m'chiuno: maupangiri & machitidwe
- Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting
Kulongosola kwa pulogalamu Rip: 60
Kuchita masewera olimbitsa thupi ndi ma TRX malupu kumathandizira kukulitsa kulimba, mphamvu komanso kulumikizana, kuonjezera mphamvu zonse, kupirira komanso kusinthasintha. Kuphatikiza apo, mulimbitsa minofu yanu yonse, kuphatikiza minofu yakuya yolimba. Izi zimakupatsani mawonekedwe abwino komanso msana wolimba. Zipiringa zimalumikizidwa pakhomo, kukhoma kapena kudenga mutha kuchita zolimbitsa thupi kutengera zomangira ndi manja kapena mapazi.
Zomwe muyenera kuchita kuyimitsidwa:
- kulimbitsa minofu ya thupi lonse
- kukhazikika msana ndikusintha mawonekedwe
- kukonza bwino, msanga komanso mgwirizano
- kuwonetsa thupi ndikuchotsa malo ovuta
- kwa kulimbitsa thupi kosiyanasiyana kunyumba
- kusokoneza machitidwe achikhalidwe ndikusintha magwiridwe antchito
Rip Program: 60 imaphatikizapo zolimbitsa thupi zisanu ndi zitatu kwa mphindi 8-50 zomwe zimafalikira pamasabata 60. Mumabwereza zolimbitsa thupi zomwezo sabata (atapuma masiku awiri), ndiyeno muiike ndipita ku kanema watsopano. Ndiye kuti, sabata iliyonse mupeza pulogalamu yatsopano. Maphunziro onse oyambira ndi Jeremy Strom. Kuphatikiza pa pulogalamu yayikulu pali makanema anayi ali mphindi 20-40:
- Kudula Mafuta (Jillian Michaels)
- Minofu Yotsamira (St Georges. Pierre)
- Kwa Othamanga (Jeremy Strom)
- Mphamvu Yoga (Jeremy Strom)
Rip Workout: 60 idapangidwa kuti igwirizane ndi kamvekedwe ka thupi, kuchepa kwamafuta ndi magwiridwe antchito (liwiro, msanga, mgwirizano). Iwo ali munthawi yopumira, ndipo amayimira kusinthana kwa masewera olimbitsa thupi osiyanasiyana ndi kulemera kwa thupi lake. Kuyambira ndi sabata lachisanu la maphunziro mufunika kettlebell. Zochita zolimbitsa thupi zimatha masekondi 60 pakati pawo zimangoyima pang'ono. Zochita zomwezo ndizosavuta ngakhale kwa iwo omwe sanachitepo nawo maphunziro oyimitsidwa. Ponseponse, pulogalamu ya Rip: 60 ndiyoyenera maphunziro apakati, ndiye kuti, omwe ali ndi chidziwitso kale.
Werengani zambiri za TRX + komwe mungagule
Mawonekedwe: 60
- Kuti muchite Rip: 60 mufunika malupu oyimitsa maphunziro. Popanda iwo kuyendetsa pulogalamu sizimveka.
- Zovutazo zakonzedwa masabata 8, mupanga kangapo 4-5 pa sabata pakalendala.
- Pulogalamuyi ikuphatikizapo masewera olimbitsa thupi asanu ndi atatu kwa mphindi 8-50 ndi ma bonasi 60 olimbikira kwa mphindi 4 mpaka 20, omwe sanaphatikizidwe mu kalendala yayikulu.
- Zochita zolimbitsa thupi masekondi 60, makamaka kusinthana kwakanthawi kachete komanso chete. Chonde dziwani kuti sizolimbitsa thupi zonse zomwe zimachitika ndi malupu, zina mwazo zimachitika popanda zida kapena zolemera (sabata lachisanu mpaka lachisanu ndi chitatu).
- Jeremy Strom amapereka plyometric, funcitonally, mphamvu, zolimbitsa thupi, zolimbitsa thupi komanso mgwirizano. Mudzagwira bwino ntchito minofu yonse ya thupi lanu.
- Rip yophunzitsira yovuta: 60 ndiyabwino kuti muchepetse thupi, kuonda ndikuwongolera kamvekedwe kathupi kathupi.
- Mulingo wonse wa pulogalamuyi - avareji, maphunziro ndiwothandiza ndipo ndi oyenera kwa anthu omwe adaphunzitsidwa kale.
- Zolimbitsa thupi ndi malupu ndizabwino kwa abambo ndi amai.
- Kuchita masewera olimbitsa thupi ndi TRX kuti muthandizire kukulitsa mphamvu zophulika za minofu ndikupanga magwiridwe antchito amthupi.
- Gwirani ntchito kuti musinthe zovuta za masewera olimbitsa thupi posintha thupi.
Zida zolimbitsa thupi: onaninso + komwe mungagule