Zamkatimu
Kulimbana: Wopambana Nkhondo - gulu la masewera olimbitsa thupi, opangidwa ndi Les mills ndi BeachBody. Tidalemba kale za pulogalamuyi, koma lero tinaganiza zokhala padera paliponse pa masewera olimbitsa thupi, omwe ndiwothandiza kwambiri kuthamanga ngakhale kunja kwa zovuta.
Mwa njira, kujambula mwatsatanetsatane makalasi a pulogalamu Yolimbana nafe adafunsa m'modzi mwa owerenga athu a Julia. Ndife othokoza kwambiri, chifukwa zitha kukhala zothandiza kwa iwo omwe sakonzekera kugwira ntchito zosiyanasiyana, koma angakonde kuyesa kulimbitsa thupi payekha. Ngati muli ndi maupangiri ndi malingaliro aliwonse osangalatsa, chonde lembani mu ndemanga, tili okondwa ndi mwayi wowakwaniritsa.
Kulimbana kovuta: Wopambana Wankhondo amaphatikizapo kulimbitsa thupi 12. Aliyense wa inu akhoza kuchita pawokha. Tiyeni tiwone mwatsatanetsatane maphunzirowa, makamaka ndiwothandiza kwambiri pakuchepetsa thupi komanso kulimbitsa minofu. Nthawi zambiri, zolimbitsa thupi zonse zitha kugawidwa m'magulu atatu.
Kulimbana: kulimbitsa thupi kwa cardio pamasewera olimbana
Zochita izi zifanana ndi iwo omwe amafunafuna gulu la Cardio lotentha mafuta
- Limbana 30 ~ Kick Start (mphindi 30)
- Limbani 45 ~ Power Kata (Mphindi 45)
- Kumenya 60 ~ Wowopsa Cardio Wankhondo (Mphindi 60)
- Limbani 30 ~ Live (Mphindi 30)
- Limbani 60 ~ Live (Mphindi 60)
Kulimbana ndi maphunziro omwe amakhala ndi nthawi yayitali, omwe amakhala zinthu zankhondo. Kodi muchita podpiski, zokopa ndi kumenya, kukankha mwamphamvu ndi manja kuti muthe kugunda kwamtima kwambiri. Kulimbitsa thupi kulikonse kumakhala ndimagawo amphindi 5. Gawo lirilonse limaperekedwa kumagulu osiyanasiyana azolimbitsa thupi. Choyamba, mumayendetsa zokha, kenako ndikuzisonkhanitsa pamodzi. Popeza kusuntha konse kumabwerezedwa kangapo, kuziloweza pamtima mosavuta.
Kusiyana pakati pamachitidwe atatuwa kokha munthawi ya maphunziro ndi mulingo wazovuta. Chifukwa chake, Menyani 30 - njira yotsika mtengo kwambiri ndipo imatenga mphindi 30. Kulimbana 60 - patsogolo, ndipo phunziroli limatenga mphindi 60. Pulogalamuyi ilinso ndi mapulogalamu awiri monga Live. Zochita zolimbitsa thupi zoyeserera za Les mills zikuwonetsa pasiteji patsogolo pa gulu la anthu ophunzitsidwa. nkhondowo Live kulimbitsa thupi kumakhala kovuta kwambiri, ndibwino kuyamba nawo Limbani 30.
Mwachidule za maubwino a Cardio Combat:
- nthawi yophunzitsira, zomwe zikutanthauza kuti mudzawotcha kuchuluka kwama calories munthawi ya masewera olimbitsa thupi;
- osadumpha modabwitsa, kugunda kwa mtima kumawonjezeka chifukwa cha nkhonya ndi kusinthasintha kwa mwendo;
- pali zosankha zingapo pakanthawi ndi zovuta;
- Kupuma pang'ono pakati pamagawo kumakuthandizani kuti mubwezeretse;
- makalasiwo ndiosangalala kwambiri, nyimbo zosangalala komanso mayendedwe achichepere.
- safuna zida zowonjezera.
Mulingo wovuta kwa Mgwirizano wamtima ndiposa avareji. Koma zinthu ndizomwe zimasinthasintha komanso kuthamanga, chifukwa chake mutha kusintha zolimbitsa thupi monga gawo loyambira komanso kupita patsogolo.
chisamaliro: musanapite ku maphunziro a Cardio Combat, onetsetsani kuti mwayang'anitsitsa Kanemayo The Basics, pomwe ophunzitsa amafotokozera mwatsatanetsatane njira yochitira masewera olimbitsa thupi. Mukamayendetsa molondola kwambiri, maphunziro anu amapambana.
Les Mills: mapulogalamu onse gulu lopambana kwambiri la ophunzitsa masewera olimbitsa thupi
Maphunziro pa mfundo ya HIIT (maphunziro apamwamba kwambiri)
Oyenera iwo omwe ndikufuna kuwotcha mafuta ndikulimbitsa minofu, komanso osawopa katundu wambiri. Maphunziro onse amangidwa pamiyeso yamaphunziro apamwamba kwambiri, zomwe zikutanthauza kuti mudzachita zonse zomwe mungathe.
- HIIT 1 ~ Mphamvu (Mphindi 30)
- HIIT 2 ~ Shock Plyo (Mphindi 30)
- Wankhondo 1 ~ Thupi Lapamwamba Liphonya (Mphindi 25)
- Wankhondo 2 ~ Thupi Lotsika Litsamira (Mphindi 30)
HIIT 1 ~ Mphamvu
Uku ndikumachita masewera olimbitsa thupi mwachangu komwe kumaphatikizapo kulimbitsa mphamvu ndi ma dumbbells (kapena barbell) yamagulu angapo amisempha. Mwachitsanzo, mgawo loyamba mudzachita masewera olimbitsa thupi ndikuyang'ana mapewa, matako ndi ntchafu. Ndipo, mukudziwa, minofu ikamakhudzidwa kwambiri ndi mayendedwe, ma calories ambiri omwe mumawotcha. Kuphatikiza apo, muyenera kuchita zolimbitsa thupi mwamphamvu kwambiri, ndipo zipatsanso zotsatira zowonjezera.
Mu Power ndikukuyembekezerani, masewera olimbitsa thupi monga squats, lunges, push-UPS, dumbbell benchi atolankhani, burpees, matabwa. Kubwereza kwa zolimbitsa thupi zilizonse kumakhala kochepa, koma kumachitika mwachangu ndikusintha pafupipafupi. Sizingakhale zophweka.
HIIT 2 ~ Mantha Plyo
Ngati mukuopa kulumpha, kulimbitsa thupi kwa Shock Plyo kudzakhala ndi malingaliro anu. Mafuta kuwotcha pulogalamu lakonzedwa kuti kugunda kwamtima nthawi zonse ndi zolimbitsa thupi moyang'ana thupi. Zodabwitsa zamaphunziro ndi kulimba kwake kuyambira miniti yoyamba. Komabe, chofunikira kwambiri ndikulimbana ndi theka loyamba la kalasi. Gawo lachiwiri la maphunziro othamanga lidzatsika, ndipo mphindi zisanu zapitazi zimangokhudza katundu wokhazikika.
Pulogalamuyi imagwiritsa ntchito machitidwe omwewo monga Mphamvu yapita. Koma mu Shock Plyo bonKutsindika kwa LSI kwachitika plyometrics ndi kupirira kwa cardio, maphunziro olimba apa nambalayi.
Wankhondo 1 ~ Thupi Lapamwamba Liphonya
Maphunziro olimbitsa thupi kumtunda kumachitika modzidzimutsa ndi kusintha kosintha kwakanthawi. Yambirani phunziroli popanda zomangirira, choncho khalani okonzeka kugwira ntchito kuyambira gawo lachiwiri loyamba la pulogalamuyi. Zochita zina zimagwiritsidwa ntchito miyendo, koma mayendedwe ambiri Amapanga ma triceps, ma biceps, mapewa ndi chifuwa. Zowonjezera zolimbitsa thupi za Cardio kuti ziwonjezere kugunda kwa mtima ndikuwotcha mafuta. Koma poyerekeza ndi mapulogalamu omwe atchulidwa pamwambapa, Upper Body Blow Out pang'ono.
Mukuyembekezera kukankhira-UPS, makina osindikizira a benchi, kulumpha kwamitundu yonse pochita masewera olimbitsa thupi kumapeto kwa nthawi. Ngakhale thupi silikhala patsogolo, omasuka kumvetsetsa izi. Ikuthandizani kuti musinthe thupi lonse.
Wankhondo 2 ~ Thupi Lotsika Litsamira
Kuphunzitsa Kutsitsa Thupi Kutsamira ndikugogomezera kumunsi kwa thupi sikotsika poyerekeza ndi kulimbitsa thupi komwe kufotokozedwa pamwambapa. Ntchitoyi ikuthandizani kuti muchepetse ziuno, koma kuti musinthe kwambiri kupirira kwanu. Mudzakhala poyenda mosalekeza m'kalasi monse, ndipo pamapeto pake mudzapeza gawo lalifupi pansi la mapazi. Mphamvu zolimbitsa thupi zili pafupi pomwepo, kutsimikizika kwakukulu kuli pa mtima komanso kulimba.
Maphunziro samaphatikizapo kokha kulumpha mwamphamvu ndikuyenda m'malo mwake, koma zina mwa masewera omenyera thupi otsika. Mphindi zisanu zapitazi, mudzachita masewera olimbitsa thupi pa Mat, m'chiuno ndi matako.
Mwachidule za maubwino ophunzitsira nthawi:
- chifukwa cha kutentha kwambiri komwe kumasungidwa pulogalamu yonse, mudzakhala mukuthira mafuta mthupi lonse.
- Kulimbitsa thupi kwakanthawi kwambiri kumakupatsani mwayi wowotcha zopatsa mphamvu osati munthawi yokha, koma kwa maola ambiri mutaphunzira.
- pa maphunziro pali kuphunzira yogwira minofu yonse ya thupi kudzera zolimbitsa mphamvu.
- Mutha kusintha kwambiri kupirira kwanu kwa mtima.
- theka la ora la maphunziro oterewa ndi ofanana ndi ola la othamangitsa pang'onopang'ono.
Mulingo wamavuto azolowera izi - watsogola. Koma ngati mumachita masewera olimbitsa thupi mu chosavuta (monga akuwonetsera ndi m'modzi mwa atsikanawo), mapulogalamuwa adzagwirizana ndi wophunzira yemwe sadziwa zambiri. Chonde dziwani, maphunziro ambiri amakhala ndi kudumpha kwakukulu.
Kwa masewera olimbitsa thupi ena mudzafunika ma dumbbells. Les mphero akuti ndi izi:
- 0-2. 5 kg - kwa oyamba kumene
- 2,5-5 makilogalamu - pamlingo wapakatikati
- 5-10 makilogalamu - patsogolo
Koma mutha kupeza ma dumbbells anu mulimonse mwamphamvu.
Maphunziro owonjezera
- Core Attack (mphindi 20)
- Wankhondo Wamkati ~ Tambasula & Mphamvu (Mphindi 20)
Kuukira Kwakukulu
Kuphunzitsa pansi makamaka kwa minofu yam'mimba, koma zomwe zimakhudzanso zonse minofu ya corset. Mbali ya pulogalamuyi ndikusintha kosasintha kwa malo oyambira: mudzachita masewera olimbitsa thupi kumbuyo, malo omwera mowa. Gawo lirilonse latsopano limayamba ndikusintha kochita masewera olimbitsa thupi, koma pang'onopang'ono zovuta zolimbitsa thupi zimawonjezeka kwambiri.
Nthawi yoyamba mwina mudzakhala ovuta kubwereza makalasi pazovuta, koma pang'onopang'ono minofu imasintha. Kuphunzitsa Core Attack kumapereka katundu wabwino pamimba yam'mimba, chifukwa chake ndikulangiza kwa iwo omwe akufuna kukwaniritsa m'mimba mosanjikiza. Mutha kugwiritsa ntchito ma dumbbells kuti mukulitse zovuta zolimbitsa thupi.
Tambasula & Mphamvu
Kulimbitsa thupi mwakachetechete, komwe kumayang'aniridwa ndi katundu wosasunthika. Mukwaniritsa minofu yokongola yayitali ndikugwira ntchito yotambasula. Pulogalamuyi siyikhala yomanganso yopanda malire komanso malamulo ovuta, kotero chosangalatsa kwambiri komanso chosavuta. Komabe, minofu yanu imaphatikizidwa mkalasi yonse. Otsiriza mphindi zisanu odzipereka kutambasula minofu. Komabe, samalani ndi zingwe, kuyenda kovuta kumatha kuwawononga.
Kupatula maphunziro awiri omaliza maphunziro onse kuchokera mu pulogalamuyi Kulimbana amatha kufotokozedwa m'mawu awiri - zachiwawa komanso zamphamvu. Ndi maphunziro wamba ndi mphero za Les mumachotsa kunenepa kwambiri ndikulimbitsa thupi. Ngati muli ndi chidwi ndi zovuta zonsezi, werengani zambiri za izo apa. Zimatenga miyezi iwiri, pomwe mudzakulitsa kulimba.