Zamkatimu
Imathandizira kagayidwe kanu ndikuwononga mazana a zopatsa mphamvu ndikulimbitsa minofu yanu yam'mimba ndi kulimbitsa thupi kwapadera kwa Bob Harper kwa atolankhani. Kodi mwakhala mukulota za six-pack abs? Tengani pulogalamuyo Totally Ripped Core ndikupeza minofu yotanuka ndi flat abs.
Kufotokozera za zolimbitsa thupi ndi Bob Harper
Konzekerani kuyesa kupirira kwanu ndi masewera olimbitsa thupi a Bob Harper Totally Ripped Core. Ntchitoyi idapangidwa kuti pangani mimba yanu kukhala yabwino komanso yosalala. Pulogalamuyi imakhala ndi masewera olimbitsa thupi apadera omwe angakuthandizeni kuti minofu yam'mimba ikhale yolimba komanso yotanuka. Bob adaphatikizidwa mumasewera olimbitsa thupi atatu a aerobic, kotero kuwonjezera pa mpumulo mudzawotcha zopatsa mphamvu ndi mafuta. Njira yowonjezera yowonjezera thupi lanu imathandiza kupeza zotsatira zabwino mu nthawi yochepa.
Phunziroli limatenga mphindi 50 ndipo limaphatikizapo zolimbitsa thupi zogwira mtima kwambiri zapakatikati. Maphunzirowa ndi amphamvu kwambiri. Choyamba, Bob wakhala akusintha masewera olimbitsa thupi mosapumira. Chachiwiri, imawonjezera mphamvu ndi kukweza kwa cardio: kugunda kwa mtima wanu kudzakhala nthawi zonse m'dera la gyrosigma. Chifukwa chake, mudzagwedeza minofu ya m'mimba ndikuwotcha mafuta amthupi.
Pulogalamuyi imakuwonetsani njira ziwiri zochitira masewera olimbitsa thupi: yosavuta komanso yovuta. Zosintha zosavuta, simufunikanso ma dumbbells, mudzagwira ntchito ndi kulemera kwanuko. Komabe, zingakhale zopotoka kuyitcha kuti kuthamangako mophweka ngati kulimbitsa thupi kwa Bob Harper, ngakhale popanda dumbbells sikuwoneka kosavuta. Onse omwe amadziwa bwino mapulogalamu a mphunzitsi amadziwa kuti ambiri a iwo si oyamba kumene.
Ku maphunziro oyambira omwe amaperekedwa phunziro lalifupi la bonasi. Makina osindikizira a mphindi 10 adzakuthandizani kuti musaiwale za kudzigwira tokha ngakhale masiku odzaza katundu. Totally Ripped Core ndiye seti yabwino kwambiri yowonongera mbali, mimba yopanda phokoso komanso chiuno chotukumuka. Kuti musinthe bwino thupi lonse onaninso: Bob Harper - Kulimbitsa Thupi Lonse la Kusintha Kwa Thupi
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamuyi ndi yodabwitsa kwambiri: mukungogwira ntchito yolimbitsa minofu ya m'mimba, koma mwachangu kuwotcha mafuta. Bob Harper amagwiritsa ntchito njira Integrated kupanga wokongola lathyathyathya mimba.
2. Mphunzitsiyo adasankha zolimbitsa thupi zothandiza kwambiri zomwe zingakuthandizeni kulimbikitsa osati minofu ya m'mimba komanso dongosolo lonse la minofu.
3. Chifukwa cha aerobic ndi mphamvu katundu, inu imathandizira kagayidwe ndi kutentha kwambiri zopatsa mphamvu. Mu gawo limodzi mutha kutentha ma calories 400-500.
4. Ntchitoyi ikuwonetsa njira ziwiri zochitira masewera olimbitsa thupi: yosavuta komanso yovuta. Mutha kusankha nthawi zonse kusinthidwa komwe mumakonda.
5. Pulogalamuyi imaphatikizapo kulimbitsa thupi kwa bonasi kwa mphindi 10. Zitha kuchitika panthawi yomwe mulibe nthawi ya phunziro lonse.
6. Pulogalamu Bob Harper kwa atolankhani n'zotheka kuphunzitsa ngakhale popanda zipangizo zina. Ma Dumbbells amafunikira pokhapokha ngati mukuchita masewera olimbitsa thupi pakusintha zovuta.
kuipa:
1. Maphunzirowa adapangidwa kwa mlingo wapamwamba. Ngati muli ndi chidaliro, yesani zovuta za Jillian Michaels "Flat stomach in 6 weeks". Imapereka mfundo yofananira yamakalasi, koma mulingo wazovuta zomwe zili pansipa.
Ndemanga pa pulogalamuyi Kwathunthu Ripped Core Bob Harper:
Ponseponse, pulogalamuyi ndi 100% imathetsa vutoli: ndi Bob Harper, mutha kukwaniritsa makina osindikizira abwino. Ngati mwakonzeka kudzitsutsa nokha ndi thupi lanu, kulimbitsa thupi kwa Totally Ripped Core ndizomwe mukufunikira.
Onani zosankha zathu zolimbitsa thupi:
- Mapulogalamu othandiza kwambiri a 30 kwa oyamba kumene
- Ntchito yonse, Beachbody pagome labwino