Maphunziro 10 apamwamba kwambiri apakatikati owotcha ma calories ndi kupukuta thupi kuchokera kwa Yvette Bachman

Yvette bachman (Bachman Yvette) ndi mphunzitsi wa ku America wodziwika bwino komanso wophunzitsa mapulogalamu pagulu. Amachita masewera olimbitsa thupi mu Studio yake ku Iowa. Zina mwazomwe amakonda kwambiri: HIIT, masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi ndi zolemera komanso zotulutsa pachifuwa, komanso kulimbitsa thupi pogwiritsa ntchito zida zosiyanasiyana: fitball, BOSU, mipira yamankhwala, kutsetsereka, magulu. Tikukupatsani mwayi wosankha mwakhama mtima kuchokera kwa Yvette Bachmann pakuwotcha zopatsa mphamvu ndikuchotsa kunenepa kwambiri kuchokera kwa mphunzitsi waku America.

Patsamba lanu lamavidiyo Yvette amaika zolimbitsa thupi ndi magulu ake a gulu, atengedwa pakamera kutsogolo. Kwenikweni, imaphunzitsira nthawi yayitali kuti muwotche mafuta ndi kuwonetsa thupi. Mapulogalamu ake amaphatikiza maphunziro a mtima ndi mphamvu, koma nthawi zambiri chimalimbikitsidwa ndikutsika kwambiri ndikugwira ntchito pamlingo wambiri wamtima.

Maphunziro a peculiarities Yvette Bachman:

  1. Yvette amapereka kanema kwa mphindi 60-80, zomwe zimaphatikizapo kutentha kwathunthu, ma hitch ndi gawo lalikulu.
  2. Maphunzirowa amaphatikiza plyometric, aerobic, mphamvu ndi zolimbitsa thupi, komabe, mayendedwe amaphunziro nthawi zonse amasungidwa pamlingo wapamwamba.
  3. Makalasi amachitikira pansi pa nyimbo zaphokoso, koma chifukwa chodziwika bwino pakuwombera nyimbo zimasokoneza ndemanga za wophunzitsa, zomwe sizikhala zosavuta nthawi zonse pophunzitsa.
  4. Kanema wojambulidwa wa Amateur wokhala ndi kamera imodzi akusowa ma timer ndi cholemba machitidwe. Koma mtundu wa maphunzirowo sukupweteka.
  5. Yvette amagwiritsa ntchito zida zowonjezera pophunzitsira, zomwe zimathandizira kusiyanitsa zolimbitsa thupi.
  6. Yvette nthawi zambiri amawonetsa kulemera kwa ma dumbbells omwe akugwiritsa ntchito pophunzitsa. Koma nthawi zonse muyenera kuganizira za kuthekera kwanu kwakuthupi.
  7. Tidasankha zolimbitsa thupi 10 Yvette Bachman, yemwe adawoneka wosangalatsa kwa omwe adalembetsa. Pa njira yake ya youtube mutha kupeza makanema ambiri, koma mawonekedwe amakalasiwo ndi ofanana.

Nsapato zazikazi za 20 zapamwamba zathanzi

Marathon 10 apamwamba ochokera ku Yvette Bachman

1. Cardio yamphamvu yamimba yamiyendo ndi mapewa

Maphunziro apakatiwa amatha kugawidwa m'magulu awiri. Mphindi 40 zoyambirira zidzakhala zolimbitsa thupi popanda zida pansi pa masekondi 30 a ntchito / masekondi 10 opuma. Mphindi 20 zomalizira zikukuyembekezerani kusintha masewera olimbitsa thupi ndi masewera olimbitsa thupi ndi zida zowonjezera: ma dumbbells (2kg, 3.5 kg ndi 7 kg), fitball, kutsetsereka. Ngati mulibe zowerengera, mutha kuphunzitsa okha mphindi 40 zoyambirira. Gawo loyamba limathamanga ndikuyang'ana minofu yam'mimba, theka lachiwiri - ndikugogomezera minofu yamiyendo ndi mapewa.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

HIIT Cardio / Core Workout

2. Cardio yamphamvu yamimba yamiyendo ndi ma biceps

Maphunzirowa amachitikanso chimodzimodzi, koma tsopano mungoyang'ana minofu ya miyendo, khungwa, ndi manja a biceps. Pogwiritsa ntchito mphamvu mu gawo lachiwiri la pulogalamuyi, mudzafunika ma dumbbells okha (2 kg, 4 kg ndi 7 kg).

3. Mphamvu zosinthana ndi masewera olimbitsa thupi

Maphunziro apakatikati akusintha magawo a cardio (mphindi 3) ndi magawo amagetsi (3 mphindi). Gawo lirilonse limabwerezedwa m'miyendo iwiri. Mudzafunika fitball, zolemera (4.5 kg ndi 5.5 kg / 7 kg). Yvette amagwiritsanso ntchito kapangidwe kabwino ka dumbbell DB2, koma mutha kuyisinthanitsa ndi dumbbell yanthawi zonse yolemera makilogalamu 3.5.

Makochi TOP 50 pa YouTube: kuphatikiza

Kupha Cardio Kuphulika!

4. Mphamvu ya Cardio + ya miyendo, matako ndi chifuwa

Uwu ndi maphunziro apakatikati ophatikizika omwe amakhala ndi sitepe ndi ma dumbbells adzagwirizana ndi aliyense amene akufuna kugwira ntchito ya minofu ndi matako, komanso minofu ya pectoral. Mupeza ma squat osiyanasiyana, mapapo, sasakianime papulatifomu, makina osindikizira pachifuwa, komanso zolimbitsa thupi kwambiri zamafuta owonjezera. Mufunika sitepe yolumikizira ndi ma dumbbells. Yvette amagwiritsira ntchito miyendo dumbbell yolemera 7-11 kg.

5. Kulimbitsa thupi kwambiri kwa cardio

Kuchita masewera olimbitsa thupiwa kudzakopa chidwi cha mafani onse a plyometric. Mupeza ntchito yopitilira muyeso pamtima mkati mwa mphindi 60 ndi zina zolimbitsa mphamvu. Yvette amagwiritsa ntchito chubu chotulutsira cholumikizira minofu yamanja ndi mapewa, koma mutha kugwiritsa ntchito ma dumbbells pazomwe mumachita (kukweza manja, makina osindikizira, kupindika), ngati mulibe zotulutsa.

Zonse za CROSSFIT

6. Cardio + mphamvu pachifuwa ndi triceps

Pulogalamuyi mudzakhala mukusinthasintha mtima kwambiri pogwiritsa ntchito gawo limodzi ndi zolimbitsa thupi pachifuwa ndi pamiyendo. Komanso pulogalamuyi imakhudzanso minofu ya miyendo pogwiritsa ntchito sitepe. Zochita zolimbitsa thupi zimagwiritsidwa ntchito ma disks oyenda. Kutentha kwambiri kwamafuta ndikugwira ntchito!

7. Cardio yolemera zolemera + kickboxing

Kuchita masewera olimbitsa thupiwa kumaphatikizapo masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe ali ndi ziphuphu zochepa kapena kulemera kwa thupi lake. Maphunziro ndiwowononga mphamvu, m'makalasi onse omwe muzigwira ntchito muthanso kugwira mtima. Mufunikira seti yapadera (Makilogalamu 2, 3.5 makilogalamu, 4.5 makilogalamu) ndipo kutsetsereka kumathamangitsa kuzolowera pang'ono (mutha kuchita popanda iwo).

Zakudya Zakudya Zoyenera

8. Cardio + mphamvu pachifuwa ndi triceps

Kuchita masewerawa ndi koyenera kwa aliyense amene akufuna kuwotcha mafuta pamapazi ndikutulutsa thupi pachifuwa, kumbuyo kwa mikono (triceps) ndi m'mimba. Dongosolo limayenda molingana ndi chiwembu chosinthira machitidwe: masekondi 45 a masewera olimbitsa thupi, kubwereza 8-12 pachifuwa ndi ma triceps, masekondi 30 azolimbitsa thupi pachimake. Mufunika nsanja yopita patsogolo, seti ya ma dumbbells, ma disc oyenda, mipira yamankhwala (mankhwala amipira amatha kusintha dumbbell kapena kettlebell). Yvette amakuyimbirani posankha kulemera kuti muganizire kuthekera kwawo. Amagwiritsa ntchito zolemera makilogalamu 13-16 pakatikati mwa minofu ya 7-9 makilogalamu ku triceps.

9. Cardio yolimba yolemera zolemera

Kuchita masewerawa kudzakuthandizani kulimbitsa minofu ya mtima, kufulumizitsa kagayidwe kake, kuwotcha ma calories ndi minofu ya kamvekedwe. Kwa makalasi mufunika fitball ndi ma dumbbells (2 kg, 3.5 kg, 4.5 kg, 7 kg). Pulogalamuyi imachitika mozungulira zolimbitsa thupi za thupi ndi kulemera kwa thupi lake kapena zolemetsa ndi zolimbitsa mphamvu ndi zopepuka zolemera.

Zambiri zokhudza CARBOHYDRATES

10. Kuchita masewera olimbitsa thupi potengera masewera a nkhonya

Izi ndizochita zolimbitsa thupi zokhudzana ndi masewera a kickboxing zikuthandizani kuwotcha mafuta mthupi lonse, kukulitsa kupirira ndikugwira ntchito paminyewa ya mikono, miyendo ndi minyewa. Gawo lalikulu la phunziroli (mphindi 55) limadutsa popanda kugwiritsa ntchito zida zowonjezera, koma Yvette akugwira magolovesi okhala ndi zolemera (mutha kuchita popanda iwo). Omaliza 10-15 mphindi, mupeza masewera olimbitsa thupi a miyendo, mikono ndi pamimba, ogwiritsidwa ntchito posungira zambiri.



Onaninso:

 

Siyani Mumakonda