Zamkatimu
Mukufuna kutsegula gulu lamagulu okha? Kapena fufuzani magawo ochepa ophunzitsira pakati? Tikukupatsani zovuta zamagawo amphindi 5 kuchokera kwa Denise Austin kukonza thupi lonse lomwe lili ndi dzina loyankhula: "Chinthucho!".
Kulongosola kwa pulogalamu Denise Austin: zomwe tikufuna
Complex Denise Austin yapangidwa kuti iwonetsetse momwe ntchitoyo ikuonekera pathupi lanu. Zimaphatikizapo zolimbitsa thupi 10 zomwe zimangokhala mphindi 5 zokha ndikuphatikiza masewera olimbitsa thupi. Mukufuna kugwira ntchito kokha kudera la ma breeches? Chonde. Pali chikhumbo chopopera kumbuyo? Pulogalamuyi mumakhala zolimbitsa thupi zam'mbuyo. Kapena mwina mumakhudzidwa ndi ntchafu zamkati? Phatikizani dongosolo lanu lolimbitsa thupi pokhapokha magawo amthupi omwe akufuna kusintha.
Chifukwa chake, pulogalamuyo "ndendende!" muli Ntchito 12 zolimbitsa mphindi 5. Mmodzi wa iwo mudzachita masewera olimbitsa thupi omwe amalimbitsa gulu la minofu. Mutha kuchita zonse zisanu motsatira, ndipo mutha kukusankhirani magawo osangalatsa kwambiri:
- Konzekera
- Chifuwa
- Zida (biceps + triceps)
- mapewa
- Back
- Maphwando
- Kutsogolo ndi kumbuyo kwa ntchafu
- Mbali yakunja ya ntchafu, dera la ma breeches
- Ntchafu zamkati
- Zolemba
- Minofu ya rectus
- Kutambasula
Pulogalamuyi imatenga mphindi 60, koma mungasankhezochuluka bwanji panthawiyo. Langizo lokhalo: nthawi zonse yambani kulimbitsa thupi ndikutentha komanso mutatha kulimbitsa thupi.
Kwa makalasi muyenera kugwiritsa ntchito zida zochepa: mpando, ma dumbbells, Mat pansi. Zovuta ndizoyenera pamilingo yonse yamaluso, koma kwa oyamba kumene ndi bwino kutenga ma dumbbells a 0.5-1 kg. Pulogalamu yotereyi yomangidwa pamtundu wogwira, iyenera kuphatikizidwa ndi maphunziro a aerobic. Izi zidzakuthandizani kutentha mafuta ndi mafuta. Ndikukulangizani kuti muwone kulimbitsa thupi kwa Jillian Michaels.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Program Denise Austin's "zomwe mukufuna" mudzatha kukwaniritsa kamvekedwe kake ndi thupi lokongola.
2. Kulimbitsa thupi ndi kochepa kwambiri. Mutha kuchita mphindi 5 patsiku kapena kuyendetsa pulogalamu yonse, ngati zingatheke.
3. Zovutazo zimakhudza malo onse ovuta: mkono, pamimba, matako, miyendo. Ndipo maphunziro ogawidwa ndimagulu amisempha. Mwachitsanzo, simumangochita zonse zomwe mumachita mwendo ndikuphunzitsidwa padera kutsogolo, kumbuyo ndi ntchafu yamkati.
4. Pulogalamu mwangwiro oyenera oyamba kumene. Choyamba, zolimbitsa thupi zonse ndizotheka komanso zomveka. Kachiwiri, sintha kutalika kwa phunzirolo palokha.
5. Mumakumbukira zolimbitsa thupi pamagulu akuluakulu amisempha kuti mupitilize maphunziro anu palokha kunyumba kapena kumalo olimbitsira thupi.
6. Mumangofunika mpando, Mat ndi ma dumbbells.
kuipa:
1. Mwachidziwikire, zovuta zoterezi ziyenera kuphatikizidwa ndi magawo amtima. Izi zikuthandizani kuti muchepetse ntchito yochepetsa.
Denise Austin nthawi zonse amasangalatsa mafani ake pulogalamu yapadziko lonse lapansi thupi lonse. Ndi pulogalamuyi "ndichoncho!" mudzaphunzitsa gulu lililonse la minofu padera ndipo mudzatha kubweretsa mawonekedwe ake bwino. Werengani zambiri za pulogalamuyi Denise Austin: Wopepuka pamphindi 15. Tsitsa thupi m'nthawi yochepa!
Onaninso: Ndikufuna thupi ili ndi Tamile Webb - yesetsani mphindi 15 patsiku.