Channel Shelly Dose: kulimbitsa thupi kwambiri kuti muchepetse kunenepa

Tatsegula gawo latsopano patsamba lathu loperekedwa kwa ophunzitsa kuchokera ku Youtube. Pakali pano pa YouTube pali matani makanema amakanema odzipereka kuti akhale olimba. Lero nkhani iperekedwa kwa mphunzitsi Shelly Mlingo, amene amapereka kwambiri mapulogalamu kuwonda, kuwotcha mafuta ndi kamvekedwe ka thupi.

Kufotokozera njira yolimbitsa thupi yokhala ndi Shelly Dose

Shelly DOS ndi mphunzitsi wovomerezeka waku America wazaka zambiri pochititsa magawo amagulu. Malinga ndi iye amakonda kuchita masewera olimbitsa thupi, koma chisangalalo chapadera amaphunzira kunyumba. Wapanga njira ya youtube kuti agawane zomwe ndakumana nazo ndikudziwitsa anthu zachitetezo chanyumba. Tsopano njira ya Shelly Dose ndi yopitilira 100 yamavidiyo osiyanasiyana omwe amawonjezeredwa sabata iliyonse komanso kutulutsa kwatsopano kwamakalasi.

Shelly amakonda kuphunzitsidwa kwanthawi yayitali, kapena mwanjira ina HIIT. Kanemayo nthawi zambiri ndi mphindi 30-40, panthawiyi, mudzawotcha kuchuluka kwa zopatsa mphamvu. Maphunzirowa amakhala ndi mipata yosiyana mosiyanasiyana kwa kuyaka bwino mafuta ndi kuwonda. Kuphatikiza zosankha ndi maphunziro a TABATA. Pamaziko a mapulogalamu onse ali ndi masewera olimbitsa thupi a cardio ndi plyometrics, kotero mavidiyowa sali oyenera aliyense.

Pakati pa kanema Shelly ndi DOS kulimbitsa thupi kocheperako, amene angasangalale ngakhale opanda nsapato. Mapulogalamu oterowo, ngakhale akuwonetsa kuchuluka kwakukulu, koma katundu wolumikizana ndi bondo ndi wotsika kwambiri. Panjira palinso maphunziro amphamvu amtundu wa minofu, koma nthawi zambiri amaphatikizidwa ndi katundu wa aerobic. Maphunziro adzakhala osangalatsa komanso kwa iwo omwe amakonda kickboxing: khalani ndi Shelly ndi makalasi angapo otengera izo.

Makamaka m'makalasi simufunikira zida zowonjezera: ma dumbbells okha, ndipo ngakhale osati pazolimbitsa thupi zonse. Koma Shelley amayesanso kusinthasintha zolimbitsa thupi pogwiritsa ntchito nsanja, bosu, kettlebells, fitball. Mutha kupeza makalasi molingana ndi zida zamasewera zomwe muli nazo.

Kuti mumvetsetse kusiyanasiyana kolimbitsa thupi panjira ya Shelly Dose, tikukulimbikitsani kuti musankhe mndandanda. Kumeneko mukhoza kuwona kanema yomwe imapangidwa ndi magulu:

  • Workouts HIIT (maphunziro apakati apakati)
  • Makanema Olimbitsa Manja ndi Mimba (mkono ndi pamimba)
  • Ndondomeko Yolimbitsa Thupi Yamasiku 7 (ndondomeko yokonzekera sabata iliyonse)
  • Tabata (TABATA Workout)
  • Kulimbitsa thupi kwa Kettlebell (ndi zolemera)
  • Bosu Ball Workout (ndi Bosu)
  • Masitepe Workouts (ndi sitepe sitepe)
  • Kulimbitsa Mpira Wokhazikika (fitball)

Ubwino ndi kuipa kwa masewera olimbitsa thupi a Shelly Dose

ubwino:

1. Zambiri mwazolimbitsa thupi za Shelly DOS zimayimira maphunziro apamwamba kwambiri (HIIT). Iyi ndiyo njira yothandiza kwambiri kwa kuchepetsa thupi ndi kuchotsa kulemera kwakukulu.

2. Channel Shelly DOS mutha kupeza mitundu yonse yotheka ya mapulogalamu: interval cardio for muscle tone, kickboxing, TABATA. Pali makalasi osiyana omwe amayang'ana pamimba, miyendo kapena manja.

3. Mu njira ndi zosankha kulimbitsa thupi kocheperako (Low Impact) pansi pomwe mukuchita opanda nsapato komanso kupsinjika pang'ono pamapazi.

4. Kwa makalasi ambiri mwina safuna zipangizo zina kapena dumbbells. Koma Shelly amaperekanso kanema wa DOS pogwiritsa ntchito nsanja, mpira wolimbitsa thupi, zolemera, bosu.

5. Maphunziro amachitika pansi pa nyimbo zachisangalalo mumoto wabwino.

6. Makanema aulere komanso opezeka kwa aliyense. Shelly nthawi zonse amapanga makalasi atsopano.

kuipa:

1. Masewero ambiri amakhala amphamvu kwambiri. Zapangidwa kuti zikhale zapamwamba komanso thanzi labwino.

2. Kanema anawomberedwa osati akatswiri. Kuwombera ndi mawonekedwe amodzi okha.

Kulimbitsa Thupi Lonse kwa Mphindi 30, Cardio + Kuwotcha Mafuta Olimbitsa Thupi Lozungulira

Ndemanga pakulimbitsa thupi kwa Shelly Dose:

 

Ngati mwakonzeka kugwira ntchito yolimbitsa thupi langa ndikuphunzitsidwa kwakanthawi kochepa, ndiye kuti mutha kupeza makalasi oyenera a Shelly DOS. Lembetsani ku kanema wake ndikusintha kalendala yanu yolimbitsa thupi mapulogalamu atsopano komanso ogwira mtima. Tikukulangizaninso kuti muwerenge: Mapulogalamu apamwamba kwambiri a ophunzira apamwamba.

Kuchepetsa thupi, kulimbitsa thupi kwa Cardio

Siyani Mumakonda