Zochita 13 zapamwamba pamadera ovuta ndi zakudya kuchokera pa youtube channel ndi Sweaty Betty

Sweaty Betty ndi netiweki ya zovala zolimbitsa thupi zodziwika bwino za Chingerezi, zomwe kwa zaka 15 ndi imodzi mwazinthu zapamwamba kwambiri ku UK. Pofuna kulimbikitsa malonda awo, adatsegula njira ya youtube komwe mungapeze masewera olimbitsa thupi a atsikana.

Channel Thukuta Betty amapereka mitundu yonse ya katundu kuchokera kwa makochi osiyanasiyana padziko lapansi. Kwenikweni, maphunziro onse amapangidwa pa kuonda, kuwotcha mafuta, kulimbikitsa minofu, kuchotsa madera ovuta. Tikukupatsani ma 13 kulimbitsa thupi kuchokera ku Sweaty Betty, zomwe muyenera kuyesa ngati mwaganiza zochepetsa thupi kunyumba.

Mapulogalamu ena samaphatikizapo kutentha ndi kugunda. Pankhaniyi ndibwino kuti muzichita nokha. Onani: zolimbitsa thupi zolimbitsa thupi kuti mutambasule.

Kuchita masewera olimbitsa thupi kwambiri kuti muchepetse kunenepa

1. Kuchita masewera olimbitsa thupi ntchafu ndi matako (Mphindi 30)

Kuchita bwino kwambiri pamavuto opanda zowerengera kumamupatsa mphunzitsi Janine George. Pulogalamu yamphindi 30 imathandiza kugwira ntchafu ndi matako, koma zolimbitsa thupi zimaphatikizaponso minofu yam'mimba. Masewera olimbitsa thupi amakhala ndi masewera olimbitsa thupi atatu, pafupifupi nthawi yomweyo. Mchigawo choyamba mukuyembekezera squats, mapapu ndi kukweza mwendo, ndikusintha kwa masewerawo kosangalatsa komanso kosayembekezereka. Mchigawo chachiwiri cha masewera olimbitsa thupi ali pansi: kusiyanasiyana kwa mlatho ndi kukweza mwendo pazinayi zonse. Kuzungulira kwachitatu kumakhudza kutaya mtima: makamaka mukuyembekezera masewera olimbitsa thupi a plyometric kuti muchepetse kunenepa.

30 Minute Bum-Sculpting Super Workout

2. Maphunziro apakatikati ochepetsa thupi (Mphindi 35)

Kuchita masewera olimbitsa thupi poyatsa mafuta ndikuchotsa malo ovuta kumapereka mphunzitsi wotchuka Simone de La Rue. Pulogalamuyo yamangidwa pamalingaliro a nthawi, mudzakhala mukusinthana kwakanthawi kwa mtima ndi masewera olimbitsa thupi kuti mulimbikitse minofu. Kuchita masewera olimbitsa thupi kuli ndi zotsatirazi: masewera olimbitsa thupi (Mphindi 7), masewera olimbitsa thupi okhala ndi zolemera zopepuka za mikono (Mphindi 6), masewera olimbitsa thupi (Mphindi 6), masewera olimbitsa thupi pansi pa glutes (Mphindi 10), matabwa a kutumphuka (Mphindi 5), Mangani (Mphindi 3).

3. Kuchita masewera olimbitsa thupi motsutsana ndi mavuto (mphindi 30)

Masewerawa Ultimate motsogozedwa ndi mphunzitsi wachingerezi Kim Hartwell. Phunziroli ndi labwino kwa inu ngati mukufuna kuonda, kuwotcha mafuta ndikuchotsa madera ovuta. Mupeza zolimbitsa thupi zambiri zomwe zimakulitsa kugunda kwa mtima wanu ndikupumira kagayidwe kake: akuthamanga ndikutukula maondo ake, burpee, ma skate squats ndikumalumphira kumenyedwa mu bar, kulumpha kwa plyometric, kuyenda mu lamba. Zochitikazo zimabwerezedwa mozungulira pang'ono pakati pa masewera olimbitsa thupi mupuma pang'ono, koma khalani okonzeka kugwira ntchito mwachangu.

4. Maphunziro apakati pamimba (mphindi 30)

Kulimbitsa thupi kumeneku kumapangidwa kuti kutenthe mafuta owonjezera am'mimba ndikulimbitsa minofu yapakati. Phunziroli lili pansi kwathunthu, koma ndinu olimba kwambiri, chifukwa chake khalani okonzeka kugwira bwino ntchito mafuta onenepa pamimba panga. Mudzasintha mitundu yonse ya kusiyanasiyana kwa matabwa ndi zolimbitsa thupi zingapo kumbuyo kulimbikitsa minofu ya m'mimba. Kulimbitsa thupi kwambiri, pomwe minofu yam'mimba imagwira ntchito pamphindi iliyonse kwa mphindi 25!

5. Kuphunzitsira pakati pa ntchafu ndi matako (Mphindi 30)

Kulimbitsa thupi kwina kuchokera pamndandandawu kuchokera kwa Kim Hartwell, pakadali pano matako ndi miyendo. Mupeza zolimbitsa thupi pang'ono kuti muwotche mafuta ndi minofu yam'munsi. Zotsatira zotsatirazi: mlatho, burpee, mapendekera opendekera + kukankha mwendo, squats ndikulumpha, kukoka phazi m'manja mwa bala, plyometric lunge pa mwendo umodzi. Mutha kusinthasintha makanema onse atatuwa: Ultimate Beach Body Ultimate Abs, Ultimate Bumkuti apange thupi lowonda kwambiri.

6. Maphunziro apakatikati ochepetsa thupi (Mphindi 30)

Wophunzitsa Susan Dyson akukulimbikitsani kuti muchite pulogalamu yoyaka mafuta yoyaka mafuta katatu pamlungu kuti muchepetse thupi komanso kuti mukhale athanzi. Maphunzirowa, opangidwa ndi mfundo za HIIT, amaphatikizapo kuchita masewera olimbitsa thupi ndi kupumula (Masekondi 30/30 masekondi). Zosangalatsa komanso zachilendo! Mutha kuchita zolimbitsa thupi katatu, koma nthawi iliyonse zidzawonjezedwa kumtolo.

Mwachitsanzo, mupeza koyamba, kungoyenda mu bar, kenako kupita ku bar + mawondo, kenako kuyendetsa bar mu + mawondo + sitepe yakutsogolo kwa mgwalangwa. Pazonse, pulogalamuyi imapereka zochitika 9 zolimbitsa thupi: kulumpha, kuyenda mu bar, mapapu, kukankha-UPS, Superman's, kulumpha Jack, burpee, skater, sprint. Maphunziro amapitilira kukulira mwamphamvu, koma pakuwononga zina zonse pakati pa masewera olimbitsa thupi amasamutsidwa mosavuta. Pulogalamuyi imayendetsa popanda kutentha, kumbukirani kuyendetsa nokha.

7. Maphunziro apakatikati ochepetsa thupi (Mphindi 20)

Ntchito yolimbitsa thupi ya HIIT yamphindi 20 ndiyabwino kwa iwo omwe amakonda pulogalamu yachangu komanso yothandiza kuti liwonetse thupi, kulimbitsa minofu ndi mafuta oyaka. Zovutazo zimakhala ndi masewera olimbitsa thupi awiri, kuzungulira kulikonse kumabwerezedwa m'miyendo iwiri. Raundi yoyamba: squat + benchi atolankhani a triceps, burpees ndi Kankhani-UPS, yopingasa kuthamanga. Kuzungulira kwachiwiri: + Ma lateral lunge + akuswana manja ndi ma dumbbells, ma burpees + squats akudumpha ndi pushup + galu wotsika. Mufunika ma dumbbells kuchokera ku 3 mpaka 5 lbs. Izi zolimbitsa thupi sizotenthetsa komanso kuziziritsa, chifukwa chake ndiyesani nokha.

8. Maphunziro apakatikati ochepetsa thupi (Mphindi 40)

Chiara amadziwika kuti ndi mphunzitsi yemwe amakonda masitoko a visokointensivne. Pulogalamu Yake Yathunthu Yathupi ya HIIT yokonzedwa kuti izikhala ndi zotsatira zabwino, kuwonongeka kwamafuta mwachangu kumagwira ntchito minofu yonse ya thupi lanu. Mudzasintha mtima wamtima (Masekondi 30) ndi masewera olimbitsa thupi (Masekondi 60). Mudzakhala mukuyenda mosalekeza ndikugwiritsa ntchito minofu yonse ndi masewera olimbitsa thupi ngati squats, kulumpha, mapapu, thabwa, atolankhani, pushup. Ngakhale masewera olimbitsa thupi onse ndi kuchepa thupi. Kukuyembekezerani zolimbitsa thupi zazikulu ziwiri. Konzekerani thukuta ndi ntchito yayikulu iyi kwa mphindi 2!

9. Maphunziro a nthawi yayitali kutali ndi malo ovuta (Mphindi 40)

Izi ndizofanana ndi maphunziro apakatikati, ochokera ku Simone de La Rue, yomwe imaphatikizaponso magawo angapo amalo ovuta. Pulogalamuyi ili ndi zozungulira izi: konzekerani + masewera olimbitsa thupi potengera masewera omenyera ndi kuvina (Mphindi 9), masewera olimbitsa thupi okhala ndi zolemera zopepuka za mikono (Mphindi 5), masewera olimbitsa thupi (Mphindi 5), zolimbitsa thupi pansi mpaka matako (Mphindi 7), masewera olimbitsa thupi (Mphindi 3), matabwa a kutumphuka (Mphindi 5), Mangani (Mphindi 3).

Zotsatira zolimbitsa thupi

1.Kulimbitsa thupi kwa Barna (mphindi 45)

Izi ndizochepa zolimbitsa thupi zomwe zimachitika mu miyambo yabwino yophatikiza ma Pilates ndi ma barnych. Wophunzitsa Paola Di Lanzo amapereka masewera olimbitsa thupi pamimba, mikono, ntchafu ndi matako omwe angakuthandizeni kuthana ndi zovuta. Wamphamvu kwambiri, mumasintha mawonekedwe (kuyimirira, atagona chagada, atamangira lamba), yomwe imawonjezera kugunda kwa mtima ndikuwotcha mafuta ambiri.

2. Masewera olimbitsa thupi a Ballet (mphindi 40)

Pulogalamuyi imaperekedwa ndi ovina awiri akale komanso omwe amapanga Njira yophunzitsira ya Sleek ballet. Kuchita masewera olimbitsa thupi pang'ono kungakuthandizeni kuthana ndi mavuto am'mimba ndi miyendo komanso kukulitsa minofu, kuwapangitsa kukhala ochepa komanso "owuma". Maphunziro amaphatikizapo ma Cardio, chifukwa chake muzigwiranso ntchito pakuwotcha mafuta ndi kupirira kwamtima. Masewera olimbitsa thupi a mphindi 10 ali pansi.

Ntchito zolimbitsa thupi zochepa zolimbitsa thupi (mphindi 3)

Izi ndizochepa zolimbitsa thupi kuchokera kwa Annie Foulds zokhala ndi ma dumbbells kukuthandizani kuti mulimbitse ndikulitsa minofu ya thupi lonse. Palibe cardio, chifukwa chake pulogalamuyi izitha pafupifupi aliyense. Gawo loyamba la kulimbitsa thupi likuyimirira, kukuyembekezerani zolimbitsa thupi zomwe zimagwira ntchito nthawi yomweyo minofu yakumtunda ndi kumunsi kwa thupi. Gawo lachiwiri lili pansi ndipo limaphatikizapo zolimbitsa thupi monga Pilates. Maphunziro amachitika popanda kutentha, ndiye chitani nokha.

4. Yoga ya kamvekedwe ka thupi (Mphindi 45)

Ngati mukutsutsana ndi mantha, ndipo miyendo ndi matako anu kuti akule, muyenera kumvetsera pulogalamuyi. Mukuyembekezera kulimbitsa thupi kwa yoga yokhudzana ndi thupi lakumunsi, komwe kumaphatikizapo asanas odziwika kuti alimbitse minofu, malo otseguka, kukonza bwino ndikupanga kusinthasintha. Minofu yamiyendo ndi glutes zidzawotcha!

Onaninso:

Siyani Mumakonda