Kelly Coffey-Meyer ndi mphunzitsi wazaka 30 zolimbitsa thupi komanso mayi wa ana awiri. Watulutsa ma DVD opitilira 50 okhala ndi mapulogalamu ophunzitsira mosiyanasiyana. Pafupifupi onse anaphatikizidwa mu mndandanda wa Mphindi 30 mpaka Kulimbitsa Thupi - mumangofunika mphindi 30 zokha kuti mupeze zotsatira zabwino komanso zabwino.
Tikukupatsani kuti mupeze mapulogalamu ake atatu: Circuit Burn, Split Sessions, LIFT ndi. Iliyonse mwa zovuta izi zikuphatikizidwa 2 theka la ola lolimbitsa thupi kumveketsa thupi ndi kuchotsa mafuta m'thupi. Zoyenera pamlingo wapakatikati ndi kupitilira apo.
Kelly Coffey-Meyer Circuit Burn
Circuit Burn ndiye pulogalamu yabwino kwa kuwonda ndi kamvekedwe ka minofu. Zovutazo zimakhala ndi nthawi zozungulira, zomwe zimaphatikizapo masewera olimbitsa thupi a aerobic ndi kulimbitsa mphamvu ndi ma dumbbells. Maulendo a aerobic nthawi zambiri amakhala ndi mayendedwe osavuta a kickboxing amatha kukuthandizani kukweza kugunda kwa mtima ndikuwotcha mafuta. Kuchita masewera olimbitsa thupi ndi ma dumbbells kumaphatikizapo magulu angapo a minofu: ndi chithandizo chawo, mudzagwira ntchito pamtundu wa minofu ndikuchotsa madera ovuta.
Pazolimbitsa thupi zonse za theka la ola (Kulimbitsa thupi 1 ndi kulimbitsa thupi 2) mudzafunika ma dumbbells awiri, mwachitsanzo 2 ndi 1.5 kg. Ngati awiri awiri a dumbbells, mukhoza kuchita ndi kulemera mmodzi. Masewero onsewa ali pa nthawi yofanana, kusinthana kolemera ndi cardio, koma kwambiri Workout 2 katundu kanema. Sinthani maphunzirowa wina ndi mzake, ndipo mutha kukhala ndi masewera olimbitsa thupi komanso olimbitsa thupi lonse. Kumapeto kwa kanema wachiwiri mudzapeza gawo la mphindi 5 pansi pa minofu ya m'mimba.
Kelly Coffey-Meyer - LIFT
Zovuta izi zikuphatikizapo 2 zosiyana, koma mofanana wamphamvu kulimbitsa thupi kuchokera kwa Kelly Coffey-Meyer: mutha kusankha imodzi yoti muyesere, koma mutha kusinthana pakati pawo.
Pa Workout 1 (Kukweza Olimpiki) mudzafunika a ndodo. Kelly amagwiritsa ntchito kulemera kwa 14 kg, koma mukhoza kutenga kulemera komwe kuli koyenera kwa inu. Mmodzi wa atsikana amasonyeza zosiyana ndi dumbbells, koma maphunziro amenewa ndi bwino kuchita ndi barbell. Gawoli likhala ndi mayendedwe ochepa omwe amabwerezedwa mu ola limodzi. Monotonous, koma katundu wothandiza kwambiri kudzakuthandizani kubweretsa minofu mu kamvekedwe ndikuwonjezera mphamvu ya minofu.
Pa Workout 2 (Powersculpting) mudzafunika 2 awiriawiri a dumbbells zolemera zosiyanasiyana. Zochita zina zimachitidwa ndi dumbbell imodzi, kotero kulemera kumatha kutenga zambiri. Maphunzirowa adachitika pa liwiro lalikulu kwa theka la ola lokha, kotero kwenikweni ndi masewera olimbitsa thupi a cardio. Koma masewera olimbitsa thupi apa, makamaka mudzachita masewera olimbitsa thupi pamagulu ena a minofu. Komabe, chifukwa cha mayendedwe osunthika kugunda kwa mtima wanu kudzakhala kokwera nthawi zonse, zomwe zikutanthauza kuti simudzangolimbitsa minofu komanso kuwotcha mafuta.
Kelly Coffey-Meyer Split Sessions
Pulogalamuyi imagawidwanso m'mavidiyo awiri theka la ola: Gawani Magawo Pamwamba (thupi lapamwamba) ndi Gawani Magawo Pansi (kwa thupi lapansi). Komanso, zovutazo zinaphatikizapo mavidiyo a bonasi afupiafupi Bonus Floor Legs (mphindi 15), komwe mungapeze masewera olimbitsa thupi pa Mat, miyendo ndi mimba yolimbitsa thupi yolimba kuti mugwire bwino ntchito ya minofu.
Split Sessions Upper - kuphunzitsa mphamvu kwa minofu ya kumtunda kwa thupi. Mudzafunika ma dumbbells kuyambira 3 kg ndi kupitilira apo. Ndizofunikanso kukhala ndi a sitepe ya sitepe, koma osati kwenikweni, mmodzi wa atsikana amasonyeza masewera olimbitsa thupi popanda izo. Itha kugwiritsidwa ntchito m'malo mwa stepper fitball. Maphunzirowa akuphatikizapo masewera olimbitsa thupi a minofu ya chifuwa, kumbuyo, mapewa, biceps ndi triceps.
Split Sessions Lower - maphunziro a mapangidwe a thupi lochepa la toned m'munsi. Mudzakonza mawonekedwe a matako ndi m'chiuno mwanu, kuchepetsa miyendo ndikuwotcha zopatsa mphamvu. Mudzafunika ma dumbbells kuti mukhale ndi squats, mapapo ndi kufa. Kuphatikiza apo, Kelly Coffey-Meyer amapereka masewera olimbitsa thupi ndi olimba zotanuka bande kwa miyendo, kotero mudzafunikanso chikhalidwe chowonjezera ichi. Maphunziro ndi amphamvu komanso olemera.
Kulimbitsa thupi kwa theka la ola kuchokera ku 30 Minutes to Fitness kudzakuthandizani kukonza thupi lanu, kuwotcha mafuta, kuchotsa madera ovuta komanso kupititsa patsogolo maphunziro a thupi. Sankhani nokha pulogalamu yosangalatsa ndikuyamba kupita kunyumba ndi Kelly Coffey-Meyer.
Onaninso: Cardio Pump ndi Kelly Coffey-Meyer: kickboxing + kuphunzitsa mphamvu ndi dumbbells