Zamkatimu
Ngati mukufuna kulimbitsa thupi lanu, ndiye ndikupangirani kuti muchite masewera olimbitsa thupi omwe ali ndi vuto lililonse: wophunzitsa waku Hollywood - Wangwiro abs ndi kukonza ntchafu ndi matako.
Abs yabwino ndikuwongolera ntchafu ndi matako kuchokera kwa Janet Jenkins
"AB wangwiro"
Maphunziro amatsogolera mphunzitsi wabwino komanso wamphamvu Janet Jenkins. Pamodzi ndi zochitika zake za minofu ya m'mimba mudzagwira ntchito minyewa yam'mimba ya rectus, minofu yamkati ndi yakunja ya oblique ndi minofu yam'mimba yodutsa. Kwa nthawi yochepa, zotsatira zake zimakhala zotsimikizika.
Maphunzirowa amatenga mphindi 20 zokha, zomwe mungafune pitirizani kuchita masewera olimbitsa thupi. Zochita zolimbitsa thupi zonse zimachitika pamalo okhazikika ndipo ambiri a iwo amadziwika kwa aliyense amene adaphunzitsapo minofu ya m'mimba. Mukamaphunzira pa atolankhani mvetserani mosamala malangizo a Janet Jenkins kuti asawononge msana kapena msana.
Ngati mukuyang'ana pulogalamu yabwino yosindikizira yabwino, ndikukulangizani kuti muwerenge masewera olimbitsa thupi a Jillian Michaels - Killer abs.
"Kuwongolera ntchafu ndi matako"
Pakuti m'munsi thupi analenga pulogalamu yokonza ntchafu ndi matako ndi Hollywood mphunzitsi. Janet Jenkins akunena kuti ndi masewerawa mumalimbitsa matako, ntchafu kumbuyo, quads, mkati ndi kunja ntchafu. Zochita zolimbitsa thupi zambiri zolimbitsa thupi m'munsi zimakuthandizani kuti muchotse ma breeches ndi miyendo yowongoka.
Maphunzirowa amatenga mphindi 20 ndipo ndi masewera olimbitsa thupi a ntchafu ndi matako. Mu theka loyamba mumachita masewera olimbitsa thupi, yachiwiri mutagona. Pulogalamuyi ili ndi zambiri zothandiza zolimbitsa thupi m`munsi thupi kuti kwambiri ntchito minofu ya ntchafu ndi matako. Pakuti maphunziro safuna dumbbells, kukana magulu ndi zida zina zowonjezera.
Ngati mukuyang'ana pulogalamu yabwino yokonza ntchafu ndi matako, tikukulangizani kuti muwone zolimbitsa thupi Jillian Michaels - Wopha mafuta pa ntchafu ndi matako.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Ndi Janet Jenkins mudzaphunzitsidwa kwathunthu minyewa yonse m'mimba, matako ndi ntchafu kumbali zonse.
2. Maphunzirowa amatenga mphindi 20 zokha, pomwe mumayambitsa kupsinjika kwambiri m'malo ovuta a thupi lanu.
3. Pa pulogalamu "The Perfect Press ndi kukonza ntchafu ndi matako" safuna dumbbells kapena zipangizo zina. Kodi inu kokha kuwonda.
4. Janet Jenkins ndi mphunzitsi wamphamvu komanso wabwino. Maphunzirowa ndi amphamvu komanso osangalatsa.
5. Pulogalamuyi imamasuliridwa m'chinenero cha Chirasha. Mphunzitsi amathira ndemanga pazochita zilizonse, choncho zolimbitsa thupi ndizosavuta kuwerenga.
6. Ngati mwakhala mukuyang'ana pulogalamu yopangira mimba yosalala kapena miyendo yochepa, wophunzitsa waku Hollywood ndiwabwino kwa inu.
kuipa:
1. Mu maphunziro mulibe kutenthetsa monga choncho. Onetsetsani kuti mukuchita masewera olimbitsa thupi kutentha kwa thupi Kuthamanga kapena kudumpha kwa mphindi 5-7.
2. Pulogalamuyi ilibe masewera olimbitsa thupi. Nthawi zonse kuchita izo mwina kulimbikitsa minofu, koma kuonda popanda cardio workouts pafupifupi zosatheka.
3. Kuchita bwino kwa ntchito yochepetsera thupi mdera lanu kwakhala kukayikira. Zowonjezereka zomveka zokomera njira yophatikizika yophunzitsira.
Bungwe pa pulogalamu ya "Hollywood trainer"
Kuthana ndi pulogalamuyi yokha - osati mawonekedwe abwino kwambiri olimbitsa thupi. Ngati mukufuna kuchepetsa thupi ndikuwotcha mafuta ochulukirapo, phatikizani mu dongosolo lanu la maphunziro ndi makalasi a aerobic. Mwachitsanzo, zitha kuwoneka motere:
- PN: Wophunzitsa waku Hollywood - Perfect abs
- W: wophunzitsa waku Hollywood - Kuwongolera ntchafu ndi matako
- WED: Kulimbitsa thupi kwa Cardio
- KUSUNGA: Pumulani
- PT: wophunzitsa waku Hollywood - Perfect abs
- SB: Wophunzitsa waku Hollywood - Kuwongolera ntchafu ndi matako
- Dzuwa: Kulimbitsa thupi kwa Cardio
Ndemanga pa Perfect Abs ndi Kuwongolera ntchafu ndi matako:
Mutha kusintha dongosolo lanu lolimbitsa thupi malinga ndi zomwe mumakonda komanso mawonekedwe anu. Zolimbitsa thupi za Cardio zomwe mungasankhe m'nkhaniyi: Zolimbitsa thupi zabwino kwambiri zapanyumba zomwe zingagwirizane ndi aliyense.