Maphunziro 10 apamwamba okhala ndi zolemera zolimbitsa thupi ndikuchepetsa thupi kuchokera kwa Penny Barnshow

Ngati mukufuna kuchepetsa thupi ndikubweretsa minofu m'mamvekedwe, kuti muchotse malo ovuta komanso kuti thupi likhale lotanuka komanso lokwanira, tikukupatsirani masewera olimbitsa thupi a HIIT okhala ndi ma dumbbells. Iyi ndi kanema wa pulogalamu ya mphindi 25-30 kuchokera kwa mphunzitsi wolimbitsa thupi penny Barnshaw (Penny Barnshow) omwe amapezeka pa youtube njira yake kwaulere.

Ophunzitsa 50 apamwamba pa YouTube

HIIT-zolimbitsa thupi kuchokera kwa Penny Barnshow

Penny Barnshaw ndi mphunzitsi wolimbitsa thupi waku Australia yemwe amalalikira kukhala ndi moyo wathanzi, kuchita masewera olimbitsa thupi komanso kudya moyenera. Penny amatsogolera njira yake ya youtube, yomwe siili olembetsa kwambiri, koma palibe chifukwa chosasamala mafani onse a maphunziro apanyumba. Makalasi amachitikira mu nyimbo kutsatira pulogalamu kuchokera kwa penny Barnshaw yabwino komanso yosangalatsa.

Kodi ntchito yake ndi yotani?

Penny Barnshaw amapereka masewera olimbitsa thupi a HIIT ndi ma dumbbells omwe angakuthandizeni kukwaniritsa zolinga ziwiri zosiyana: kuwotcha mafuta ndikupangitsa thupi kukhala lolimba. Makanemawa amasintha mphamvu ndi masewera olimbitsa thupi, kotero ndi masewerawa mudzakhala mukupanga thupi lochepa thupi.

HIIT-ntchito yochokera kwa penny Barnshaw idzakuthandizani:

  • kulimbitsa minofu ya thupi lonse
  • kutentha mafuta
  • chotsani madera ovuta
  • kukonza thupi
  • onjezerani chipiriro
  • kulimbikitsa minofu ya mtima

Zonse zokhudza HIIT-zolimbitsa thupi

Kuchita bwanji?

Maphunziro apakati awa ndi oyenera maphunziro apakatikati komanso apamwamba. Komabe, tinganene kuti kuchuluka kwa katundu kudzatsimikizira kulemera kwa dumbbells. Ngati ndinu oyamba, mutha kutenga dumbbell yaying'ono kapena kuchita masewera olimbitsa thupi ngakhale opanda ma dumbbells nthawi yoyamba.

Ngati mukufuna kuchepetsa voliyumu ndikulimbitsa thupi, chitani masewera olimbitsa thupi 3-4 pa sabata, izi zidzakhala zokwanira kupanga munthu wowonda. Musaiwale kuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi ndikumenya mukamaliza masewera olimbitsa thupi chifukwa mumaphatikizapo masewera olimbitsa thupi komanso Seminole.

Zolimbitsa thupi kwa oyamba kumene

Mudzafunika chiyani pamakalasi?

Zambiri pakulimbitsa thupi kwa theka la ola la HIIT mudzafunika ma dumbbells. Ndikofunikira kukhala ndi mapeyala angapo a zolemera zosiyanasiyana. Pafupifupi, atsikana adzafunika awiri awiri: 2-3 makilogalamu ndi 5-7 makilogalamu amuna: 4-5 makilogalamu ndi 8-10 makilogalamu.

Mukhoza kugula dumbbells collapsible, koma kumbukirani kuti pa maphunziro kwambiri si nthawi zonse yabwino kusintha zikondamoyo pa Ganesh. Kotero ngati mukuchita masewera olimbitsa thupi nthawi zonse kunyumba, ndi bwino kugula awiriawiri a dumbbells. Mwachitsanzo, ma dumbbells awiri ogonja + awiri awiri olimba kapena awiri a ma dumbbell omwe amatha kugwa.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

Masewero avidiyo a HIIT kwa mphindi 25-30

1. HIIT maphunziro ndi dumbbells thupi lonse

Mphindi 30 WOPHUNZITSA THUPI LAMTHUPI KWAMBIRI- Kwa Toni & Mphamvu

2. Kulimbitsa thupi kwa Bosu HIIT ndi ma dumbbells

3. HIIT maphunziro ndi dumbbells popanda kulumpha

4. Gawo la HIIT lokhala ndi zolemera (mphamvu + cardio)

5. HIIT maphunziro ndi dumbbells thupi lonse

6. Zozungulira HIIT-zolimbitsa thupi ndi dumbbells

7. HIIT maphunziro ndi dumbbells thupi lonse

8. HIIT maphunziro ndi dumbbells popanda kulumpha

KUPHUNZITSA THUPI LOL IMPACT KWAMBIRI - Kuthamanga Kwambiri + Palibe Kudumpha

9. Maphunziro a HIIT ndi ma dumbbells oyaka mafuta

10. Gawo la HIIT lokhala ndi zolemera kuti limveketse thupi

Onaninso:

Kulimbitsa thupi kwanthawi yayitali Ndi ma dumbbells

Siyani Mumakonda