Ang'ono Series kuchokera kwa abale a Debbie: kulimbitsa thupi lonse. Oyenera oyamba!

Slim Series ndi pulogalamu yochokera kwa Debbie sibers, yomwe imaphatikizapo 9 zonse zolimbitsa thupi zogwira mtima kwa thupi lonse. Zovuta izi zitha kukhala ngati maphunziro odziyimira pawokha, komanso chowonjezera pamakalasi anu ena.

Kufotokozera za zolimbitsa thupi zochokera ku Slim Series Debbie sibers

Slim Series ikuphatikizidwa Mavidiyo a 6 ndi kutalika kwa mphindi 60-100 ndi 3 Onetsani zolimbitsa thupi ndi kutalika kwa mphindi 30-35. Mu ndemanga yathu taphatikizanso pulogalamuyi Pitilizani, ngakhale imatengedwa ngati kanema wa bonasi ku pulogalamu ya Slim mu 6. Mutha kuchita kanema iyi monga momwe adakonzera Debbie sibers (zambiri za izo zidzakambidwa pansipa), ndikusankha masewera olimbitsa thupi aliwonse.

Workout kuchokera ku Slim Series ndi yoyenera pamilingo yonse yamaluso, ngakhale oyamba kumene akhoza kupirira ndi maphunziro. Debbie sibers amapereka mphamvu zophatikizira ndi masewera olimbitsa thupi a aerobic omwe angakuthandizeni kuti mugwiritse ntchito minofu, kuwotcha mafuta ndikuchotsa madera ovuta. Makalasi ambiri amangofunika ma dumbbells (1-3 kg), koma nthawi zina mumafunikanso chowonjezera, zolemetsa zam'mimba ndi mpando. Zolimbitsa thupi ndizapamwamba kwambiri komanso zogwira mtima, ndichifukwa chake pulogalamu ya Slim ili ndi mafani mamiliyoni ambiri padziko lonse lapansi.

• Shape It Up (Mphindi 100). Mu kanemayu mudzapeza kusinthasintha kwa mphamvu ndi magawo a aerobic ndi ntchito zapamwamba pazovuta zonse za kumtunda ndi kumunsi kwa thupi. Zida: dumbbells, mpando (ngati mukufuna).

• Limbikitsani (60 mphindi). Kulimbitsa thupi kumeneku ndikuchokera ku Slim Series kumayenda pang'onopang'ono ndipo kumaphatikizapo kugwira ntchito mwamphamvu kumunsi kwa thupi. Debbie Sieber adapanga masewerawa poyimirira ndikugona pansi kuti akonzere ntchafu ndi matako. Zida: zolemera (ngati mukufuna), mpando.

• Sakanizani (60 mphindi). Pulogalamu yowotcha mafuta yomwe ingakuthandizeni kuthana ndi mavuto onse. Mukuyembekezera kusinthana mwachangu mumphamvu, masewera olimbitsa thupi a aerobic komanso osasunthika amagulu onse aminyewa. zida: zimbalangondo, expander.

• Limbikitsani (60 mphindi). Kuphunzitsa motsindika pa thupi lapamwamba, lomwe limachitika mofulumira kwambiri. Komabe, minofu ya ntchafu ndi matako imagwiranso ntchito. Zida: ma dumbbells, zolemera za akakolo (ngati mukufuna).

• Ikani (Mphindi 100). Kulimbitsa thupi kwina kwautali komwe kungatsutse thupi lanu. Muli ngakhale masewera olimbitsa thupi a plyometric. Zida: dumbbells, expander (ngati mukufuna).

• Kuzizimitsa (58 min). Kutambasula kwa thupi lonse, chifukwa chimene inu kubwezeretsa minofu pambuyo ntchito. zida: mpando.

• Pitilizani (Mphindi 40). Mu theka loyamba la pulogalamuyi mukuyembekezera masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi thupi lonse. Kenako mudzachita masewera olimbitsa thupi ndi zowonjezera komanso zovuta zolimbitsa thupi pa Mat. Zida: expander.

• Cardio Sculpt Express (Mphindi 35). Maphunziro amaphatikizanso masewera olimbitsa thupi a aerobic ndi mphamvu kuti agwire ntchito pamavuto. Zida: dumbbells, expander (ngati mukufuna)

• Cardio Core Express (Mphindi 30). The zovuta, ndi kutsindika pachimake minofu, ndi zambiri zochitachita poyimirira udindo. Zida: zotumphukira.

• Cool It Off Express (Mphindi 30). Kutambasula thupi lonse. Zida: zosafunika.

9 zosankha kalendala Slim Series

Debbie sibers amapereka kalendala yaikulu ang'ono Serieszomwe zikuphatikizapo maphunziro 6 pa sabata ndi tsiku limodzi lopuma. Debbie amaperekanso makalendala ena okonzekazomwe mungagwiritse ntchito malinga ndi zolinga zanu. Amapentidwa m'masiku 7, koma mutha kubwerezanso kwa masabata 4-6. Pambuyo pa masabata a 4-6 a maphunziro amphamvu (mosasamala kanthu kuti mungasankhe chiyani) muyenera kupita ku gawo lobwezeretsa la masabata 1-2.

1. Kubwezeretsa Kalendala: kuchira (mulingo wosavuta)

Chifukwa chake, tikugogomezeranso kuti Debbie sibers amalangiza pambuyo pa masabata 4-6 aliwonse a maphunziro kuti akonzekere sabata yakuchira gawo lotsatira la magawo. Chifukwa cha ichi simudzangotaya mawonekedwe awo akuthupi, koma mudzaphunzitsidwa bwino mutatha kupuma. Masabata obwezeretsanso a Slim Series ndi:

• Lolemba: Cool It Off
• Lachiwiri: Cool It Off
• Chilengedwe: Limbikitsani
• Lachinayi: Zizimitsani
• Lachisanu: Limbikitsani
• Loweruka: Cool It Off
• Lamlungu: Cool It Off

2. Kubwezeretsa Kalendala 2: kuchira (mulingo wosavuta)

Iyi ndi yachiwiri njira kuchira sabata, amene angathe kutchedwa zovuta pang'ono ndipo zomwe zimaphatikizapo kalasi ya Slim mu 6. Dongosolo la sabata ili lingakhalenso njira yabwino kwa sabata lachiwiri la gawo lobwezeretsa.

• Lolemba: Cool It Off
• Lachiwiri: Yambani Izo, Slim & Limber
• Lachitatu: Limbikitsani
• Lachinayi: Zizimitsani
• Lachisanu: Yambani Izo, Slim & Limber
• Loweruka: Yambitsani, Muziziziritsa
• Lamlungu: Cool It Off

3. Kalendala ya The Maintenance Program 1 (mulingo wapakatikati)

Ngati mwachita Slim mu 6 ndikufuna kuti asunge zotulukapo zawo zabwino, kenako tsatirani ku kalendala ya Pulogalamu Yosamalira. Kuchita masewera olimbitsa thupi 3-4 pa sabata, mudzatha kusunga thupi lanu bwino. Pakalendala iyi mutha kuwonjezera Cool It Off kapena Slim & Limber m'masiku opuma.

• Lolemba: Pangani Izo
• Lachiwiri: kupuma
• Chilengedwe: Pitirizanibe
• Lachinayi: kupuma
• Lachisanu: Kung’amba
• Loweruka: Cool It Off
• Lamlungu: kupumula

4. Kalendala ya The Maintenance Program 2 (mulingo wapakatikati)

Chitsanzo china cha kalendala ndi zolinga zomwezo monga pamwambapa, koma mu nkhani iyi, dongosolo anapereka kwambiri pang'ono.

• Lolemba: Pangani Izo
• Lachiwiri: Slim & Limber
• Lachitatu: Limbikitsani
• Lachinayi: Limbikitsani
• Lachisanu: Cool It Off kapena Slim & Limber
• Loweruka: Pitirizanibe
• Lamlungu: kupumula

5. Kalendala The Torso-Toning Program (mulingo wapakatikati)

Izi kuphatikiza zochita mudzakhala kwambiri yolunjika pa minofu ya kumtunda kwa thupi (mikono, mapewa, thupi), pamene katundu kumunsi kwa thupi adzachepa. Izi zingakhale njira yabwino ngati mukufuna kupuma pang'ono kwa minofu ya miyendo ndi matako.

• Lolemba: Limbikitsani
• Lachiwiri: Cool It Off
• Lachitatu: Limbikitsani
• Lachinayi: Zizimitsani
• Lachisanu: Limbikitsani
• Loweruka: Limbikitsani
• Lamlungu: kupumula

6. Calendar The Lower Body Program (yapakati mpaka yapamwamba)

Pulogalamuyi imayang'ana kwambiri kumunsi kwa thupi. Mudzakhala mukugwira ntchito pa thupi lonse, koma minofu ya ntchafu ndi matako adzalandira katundu wambiri.

• Lolemba: Pangani Izo
• Lachiwiri: Firm It Up
• Chilengedwe: Cool It Off
• Lachinayi: Limbikitsani
• Lachisanu: Cool It Off
• Loweruka: Limbikitsani
• Lamlungu: kupumula

7. Kalendala The Split Routine (yapakati mpaka yapamwamba)

Pulogalamuyi ikuchitika molingana ndi ndondomekoyi: ntchito ya masiku awiri, tsiku limodzi libwezeretsedwe. Mudzachita sinthani katunduyo kumtunda ndi kumunsi kwa thupi.

• Lolemba: Limbikitsani
• Lachiwiri: Firm It Up
• Chilengedwe: Cool It Off
• Lachinayi: Limbikitsani
• Lachisanu: Limbikitsani
• Loweruka: Cool It Off
• Lamlungu: kupumula

8. Kalendala, The Slim Training Program 1 (yapakati mpaka yapamwamba)

Iyi ndi kalendala yathunthu yomwe imaphatikizapo mavidiyo onse akuluakulu kuchokera ku Slim Series. Zoyenera pamlingo wapakatikati komanso wapamwamba.

• Lolemba: Limbikitsani
• Lachiwiri: Firm It Up
• Chilengedwe: Cool It Off
• Lachinayi: Sakanizani
• Lachisanu: Cool It Off
• Loweruka: Kung’amba
• Lamlungu: kupumula
• Lolemba: Pangani Izo
• Lachiwiri: Cool It Off
• Lachitatu: kuyambiranso kuchokera ku Tone It Up

9. Kalendala, The Slim Training Program 1 (yapamwamba)

Mtundu wina wa kalendala yonse ya Slim Series, koma kwa wophunzira wodziwa zambiri.

• Lolemba: Pangani Izo
• Lachiwiri: Firm It Up
• Lachitatu: Sakanizani
• Lachinayi: Limbikitsani
• Lachisanu: Cool It Off
• Loweruka: Kung’amba
• Lamlungu: Tambasulani

Dzibweretseni mumkhalidwe wabwino ndi Debbie sibers akuchita pa kalendala yokonzeka kapena posankha masewera olimbitsa thupi. Ngati mukuphunzitsidwa kale pansi pa pulogalamu ya Slim in 6 kapena Slim in 6 Rapid Results, mutha kuphatikiza kanema wa Slim Series. kwa kusiyanasiyana komanso kuchita bwino.

Onaninso: Ntchito yonse, Beachbody mu tebulo lofupikitsa.