Zamkatimu
Mukuyang'ana khalidwe maphunziro a minofu ya m'mimba? Yesani pulogalamu ya STS Ab Circuits ndi mphunzitsi wotchuka Keith Friedrich. Phunziro lalifupi la mphindi makumi awiri pa minofu ya m'mimba lidzakuthandizani kupeza mimba yosalala ndi abs yokongola.
Kufotokozera za kuphunzitsa minofu ya m'mimba ndi Kate Friedrich
Kate Friedrich adatulutsa kwathunthu pulogalamu yatsopano. Anayang'anitsitsa mosamala nkhani yopanga makina osindikizira abwino kwambiri ndikupanga maphunziro olimbitsa thupi, omwe amapereka masewera olimbitsa thupi angapo a minofu ya m'mimba. Mmodzi wa iwo, Kate amatenga maziko a Pilates, ena - yoga, lachitatu - masewera olimbitsa thupi ndi fitball, masewera anayi ndi mpira wachipatala. Pulogalamuyi ili ndi magawo asanu ndi limodzi, omwe ali ndi masewera olimbitsa thupi kwa minofu ya m'mimba yokha.
Chifukwa chake, pulogalamuyi ili ndi makalasi otsatirawa:
1. Pilates Kutengera Mph. Phunziroli limatenga mphindi 18, palibe zida zowonjezera zomwe zimafunikira. Zochita zonse zimachitika kuchokera pamalo opendekera, n’zozikidwa pa zinthu za Pilato.
2. Yoga Kutengera Mph. Maphunzirowa amapangidwa kwa mphindi 15, zida zowonjezera sizikufunika. Zambiri mwazinthu zotengedwa ku yoga. Mu theka lachiwiri la maphunziro m'gulu masewera olimbitsa thupi kuchokera pa plank position, zomwe ndi zothandiza makamaka kwa atolankhani.
3. Kulemera ndi Mipata Mph. Kuphunzitsa ndi nthawi ya mphindi 18 zolimbitsa thupi, muyenera mapepala amapepala kuti ayendetse mapazi pansi. Ndipo, motero, pansi poterera. Ngati mulibe, mutha kuchita mphindi khumi zoyambirira zokha. Amaphatikizapo zolimbitsa thupi zothandiza pamimba kwa minofu ya lumbar, zizindikiro zowonjezera sizifunikira.
4. Kukhazikika mpira Mph. Maphunziro kumatenga mphindi 20 ndi kuchita fitball yoyenera. Ngati muli ndi mwayi, onetsetsani kuti mwagula izi. Idzakupangitsani kulimbitsa thupi kwanu kukhala kosiyanasiyana.
5. Ayi zida Mph. Phunziro popanda zida zowonjezera, nthawi ya mphindi 17. Pali zambiri Zochita zodziwika bwino pamatolankhani. Mu theka lachiwiri la pulogalamu ya kanema mukuyembekezera masewera olimbitsa thupi kuchokera pa thabwa.
6. Medicine mpira Mph. Kulimbitsa thupi kwa mphindi 19 ndi mpira wamankhwala. Zambiri mwazochitazo zimachitidwa poyimirira. Za maphunziro umafuna bwenzi, monga zolimbitsa thupi mu theka lachiwiri la pulogalamu anachita awiriawiri.
Monga mukuonera, kusowa kwa zosiyanasiyana mumamva. Wophunzira aliyense azitha kupeza maphunziro oyenera. Kate Friedrich nthawi zonse amayesa kuyandikira maphunziro anga olimbitsa thupi ndi umunthu waukulu. Kulimbitsa thupi kwake kwa minofu ya m'mimba kumachita osati kuchokera kwa omwe tinganene kuti: tonse taonapo penapake.
Komabe, pulogalamuyi imagwiritsidwa ntchito bwino ngati katundu wowonjezera. Mwachitsanzo, mumachita masewera olimbitsa thupi pamlingo wina wamakanema, koma mulibe kukakamira kokwanira kwa minofu ya m'mimba. Ziphatikizapo maphunziro 2 ndi Kate Friedrich mu dongosolo lanu lolimbitsa thupi lamlungu ndi mlungu ndipo mukutsimikiziridwa kuti mukonza zotsatira zanu. Kumbukirani kuti m'mimba yopanda kanthu sikokwanira kungotembenuza makina osindikizira. Muyenera kutsatira zakudya ndikuchita masewera olimbitsa thupi a cardio.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Zopereka 6 zosankha zosiyanasiyana za kuphunzitsa minyewa ya pachifuwa, yomwe mungasankhe yomwe mumakonda kapena kusinthana pakati pawo.
2. Anakonza bwino minofu ya m'mimba kumbali zonse.
3. Chifukwa cha masewera olimbitsa thupi a Arsenal omwe amagwiritsa ntchito Kate Friedrich, mukugwiritsanso ntchito minofu ya m'chiuno.
4. Zochita zolimbitsa thupi za yoga ndi Pilates zokhala ndi mpira wolimbitsa thupi zimawonjezera masewera olimbitsa thupi am'mimba.
5. Kutalika kwa kuphunzitsa minofu ya m'mimba ndi Kate Friedrich - Mphindi 15-20. Aphatikizeni mu dongosolo lanu lolimbitsa thupi ndikukhala ndi mimba yosalala.
kuipa:
1. Pazochita zitatu mwa zisanu ndi chimodzi zomwe zaperekedwa amafunika zida zowonjezera (fitball, mpira wamankhwala, mbale zamapepala).
2. Ndi pulogalamu yodalira, ndiyofunika kwambiri ngati katundu wowonjezera pa atolankhani.
3. Ngati mukuyang'ana njira yowonjezera yophunzitsira minofu ya m'mimba, onani, mwachitsanzo, pulogalamu ya Killer Abs ndi Jillian Michaels.
Pulogalamu ya atolankhani ndi Kate Friedrich ndiyabwino kwa omwe akufuna kupsyinjika kowonjezera pa minofu ya m'mimba. Ngati mukufuna kuwonjezera mphamvu ya makina anu osindikizira mutatha kulimbitsa thupi, yesetsani kuchita izi 2-3 pa sabata ndipo zotsatira zake sizingadikire.
Onaninso: Momwe mungachepetse thupi kwanuko mu gawo linalake la thupi?