Zamkatimu
Ngati mukufuna kulimbitsa minofu, pangani nyonga yanu ndikuwongolera mawonekedwe, khalani ndi pulogalamu: Yochepa, Olimba & Yabwino Kujambula Thupi. Kulimbitsa mphamvu kwamagulu onse amisala ndi Michelle Dosw kukuthandizani kukonza thupi kukhala labwino.
Kufotokozera zamphamvu zolimbitsa thupi ndi Michelle Dasua
Pulogalamu yamagetsi yochokera kwa Michelle Dasua iphatikiza masewera olimbitsa thupi okhala ndi zolemera komanso kukanazomwe zimakulolani kuti muwonjezere mayendedwe anu ndikuyenda ndi minofu yambiri. Mutha kugwira ntchito yopanga zilembo zosanja ndikukula kwa kupirira kwamphamvu. Maphunziro amachitika motsika: mudzalimbikitsidwa kulimbitsa minofu yamimba, pamimba, matako ndi miyendo. Iwo omwe sanachitepo zamalamulo, azitha kuchita masewera olimbitsa thupi.
Kujambula Thupi Lochepa, Olimba & Loyeserera kumakhala ndi zolimbitsa thupi ziwiri: zakumtunda ndi kumtunda. Magawo awiriwa atenga mphindi 30 ndikuphatikiza olimbitsa thupi, mikono, mapewa, ntchafu ndi matako. Pochita masewera olimbitsa thupi mufunika ma dumbbells, tepi yotanuka (labala) ndi Mat. Zipangizo zowonjezera zimapatsa mwayi Michelle Dasua kuti alowe nawo mu pulogalamu ya masewera olimbitsa thupi yolimbitsa thupi kuti athe kupeza bwino nthawi yayitali.
Pulogalamuyi ili ndi masewera olimbitsa thupi omwe angakuthandizeni kulimbikitsa minofu ndikukula mphamvu. Koma kuti muchepetse thupi, muyenera kuthana ndi mphamvu osati mphamvu zokha, komanso kuti muchite masewera olimbitsa thupi kuti muwotche mafuta. Michelle Dasua m'mapulogalamu omwewo Thupi Lanu Breakthru Ndizovuta kwambiri za mtima: Rockin Body Cardio. Mutha kusinthana pakati pa masewera olimbitsa thupi ndi masewera olimbitsa thupi kuti mugwire bwino ntchito.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Zovutazo zikuthandizani kuthetsa mavuto onse, kukonza mafomu ndikupangitsa thupi kukhala lokwanira komanso lolimba. Michelle Dasua tcheru ndi manja, ndi mimba, ndi miyendo ku pangani mawonekedwe anu angwiro.
2. Kujambula Pamapulogalamu Ochepa, Olimba & Amtundu Wathupi kumapezeka movutikira, chifukwa chake ndizotheka kuyambitsa onse oyamba kumene komanso omwe ali ndi luso lolimba.
3. Maphunzirowa agawika theka la ola limodzi lochita masewera olimbitsa thupi: kumtunda ndi kumunsi kwa thupi. Mutha kusintha pakati pawo, ndipo mutha kusankha chimodzi mwa izo.
4. Muthokoza machitidwe osiyanasiyana. Michelle amagwiritsa ntchito zotanuka zomwe zimakupatsani mwayi wofatsa koma moyenera kugwiritsira ntchito minofu ndi kusinthasintha kwa mgwirizano.
5. Pulogalamuyi imayang'anitsitsa pang'onopang'ono, chifukwa chake ipangitsa chidwi kwa iwo omwe akufuna kukonza mawonekedwe, koma sakonda cardio.
6. Kuchita bwino kwa maphunziro kumalimbikitsidwa ndi kuphatikiza zolimbitsa thupi ndi kulemera ndi kukana maphunziro. Ntchitoyi imathandizira kukulitsa zovuta zamagulu onse aminyewa.
kuipa:
1. Kwa ntchito ngati zida zowonjezera: ma dumbbells, zotanuka band, Mat.
2. Ngati cholinga chanu ndikuwotcha mafuta, ndiye kuti makalasi, mphamvu zotere sizingakupatseni zomwe mukufuna. Onetsetsani kuti muphatikizepo pulani ya Cardio.
Kuti muyese maphunziro osavuta kunyumba pulogalamu yabwino kwambiri yopyapyala, yolimba komanso yoseketsa. Kupindula mawonekedwe abwino komanso thupi laling'ono ndikugwira bwino ntchito kuchokera kwa Michelle Dasua.
Werenganinso: Kuchita bwino kwambiri koyambirira kwa oyamba kumene kapena komwe angayambire kulimbitsa thupi?