Ntchito zabwino kwambiri zoyambira kumene kapena kumene angayambire kulimbitsa thupi?

Ngati mungaganize zokhala olimba kunyumba, posakhalitsa funso limabuka kuti: mungayambire pati? Tikukupatsani machitidwe abwino kwambiri oyamba kumenezomwe zingakuthandizeni kuti muchepetse thupi, kulimbitsa minofu yanu ndikupangitsa kuti thupi lanu likhale laling'ono komanso lokwanira.

Momwe mungayambire maphunziro kuti mukhale olimba?

1. Jillian Michaels - Chithunzi chochepa m'masiku 30 (30 Day Shred)

Ndi pulogalamuyi, ambiri amayamba kuchita masewera olimbitsa thupi kunyumba. Jillian Michaels amapereka videotehniki ya mphindi 25, kuphatikiza ma aerobic ndi mphamvu yamagetsi. Pulogalamuyi Amakhala ndi magawo atatu azovuta, mulingo uliwonse uli ndi masiku 10. Mufunika ma dumbbells ndi Mat. Pambuyo masiku 30 simudzangowonjezera mawonekedwe anu, koma monga kuphunzira ndi Jillian Michaels.

Werengani zambiri za chiwerengero chochepa m'masiku 30 ..

2. Denise Austin - Kutaya msanga msanga

Denise Austin amadziwika chifukwa chogwira ntchito bwino kwa oyamba kumene. Pulogalamu yake "Kuchepetsa thupi mwachangu" ili ndi magawo awiri. Gawo la aerobic idzafulumizitsa kagayidwe kanu ndikuwononga mafuta, ndi mphamvu - zimalimbitsa minofu ndikupangitsa kuti thupi likhale lokwanira. Denise amalalikira mwamphamvu momwe akugwirira ntchitoyi, chifukwa chake maphunzirowa ndiabwino komanso osangalatsa.

Werengani zambiri zakuchepa kwachangu ..

3. Shaun T - Hip Hop Abs

Hip Hop Abs ndi pulogalamu yathunthu yovina, yomwe ingakuthandizeni kukweza mawonekedwe anu mosangalala. Nthawi yophunzira adagwiritsa ntchito magulu onse aminyewa, koma chidwi chachikulu chimaperekedwa kwa atolankhani. Maphunziro kutengera kusuntha kosavuta kwa hip-hop, chifukwa chake mumalimbitsa ndikuchepetsa thupi. Zovuta zakonzedwa kwa mwezi umodzi.

Werengani zambiri za Hip Hop Abs ..

4. Calabrese Yophukira - 21 Day Fix

Ntchitoyi ndi yabwino kwambiri mosiyanasiyana. Kalabrese Wosangalatsa Wophukira adakonza phunziro la mphindi 30 lomwe silikulolani kuti musangalale. Mudzachita masewera olimbitsa thupi ndi kulimbitsa thupi kuphunzitsa thupi lakumtunda ndi lakumunsi, Pilates ndi yoga. Pulogalamuyi imatenga masiku 21, koma mutha kuwonjezera zochitikazo mpaka mwezi umodzi kapena iwiri.

Werengani zambiri za 21 Day Fix ..

5. Cindy Crawford - Chinsinsi cha munthu wangwiro

Cindy Crawford amapereka pulogalamu yomwe mungayambire kuchita, ngakhale osakhala ndi masewera olimbitsa thupi. "Chinsinsi cha munthu wangwiro" chimakhala ndi zigawo zitatu zazing'ono, zomwe mutha kuzisinthana motsatizana. Cindy amapereka masewera olimbitsa thupi apamwamba koma okwera mtengo kukonza ntchafu zanu, m'mimba ndi mikono.

Werengani zambiri za Chinsinsi cha munthu wangwiro ..

6. Janet Jenkins - Abs wangwiro. Kuwongolera ntchafu ndi matako.

Janet Jenkins watulutsa maphunziro ochuluka kwa oyamba kumene, koma malingaliro awa akuphatikizanso mwina pulogalamu yotchuka kwambiri. Mimba, ntchafu ndi matako ndi malo ovuta kwambiri kwa atsikana, ndipo izi zimapereka mwayi wogwira nawo ntchito ophunzitsa otchuka ku Hollywood. Videoframerate iwiri kwa mphindi 20 ipangitsa kuti mitundu yanu ikhale yangwiro.

Dziwani zambiri za a Janet Jenkins ..

7. Chalene Johnson - Turbo Jam

Chalene Johnson ndi katswiri pakupanga mapulogalamu ovuta. Ndipo Turbo Jam ndi imodzi mwazinthu zodziwika bwino. Zimachokera ku kickboxing - masewera omenyera nkhondo, omwe angakuthandizeni kuti muchepetse kunenepa kwambiri ndikulimbitsa minofu ya miyendo, mikono ndi pamimba. Ntchito yokhazikitsidwa ndi oyamba kumene, komabe, kuchita bwino kwa pulogalamuyi, mudzakhutitsidwa.

Werengani zambiri za Turbo Jam ..

8. Abale ake a Debbie - Ang'ono mu 6

Abale ovuta a Debbie amatha milungu isanu ndi umodzi, pomwe mutha kuchepa thupi ndikukhala ndi thanzi labwino. Milungu iwiri iliyonse mupeza zolimbitsa thupi zatsopano ndi masewera olimbitsa thupi kwambiri. Makalasi amaphatikizapo zolemera komanso zolimbitsa thupi zomwe zimapangitsa thupi lanu kukhala lochepa komanso losalala. Ndi zovuta pang'ono pang'onopang'ono za masewera olimbitsa thupi, ali oyeneranso kwa oyamba kumene.

Werengani zambiri za Ang'ono mu 6 ..

9. Leslie Sansone - yenda mwachangu: maphunziro 5: 1 mile

Leslie Sansone wapanga maphunziro osiyanasiyana kwa oyamba kumene. Maziko ake amayenda mwachangu ndikuwonjezera zolimbitsa thupi zolimbitsa minofu. Leslie dzina loyamba ikukuitanani kuti mudutse kuchokera 1 mpaka 5 miles kutengera kulimba kwanu. Kuyenda ndi Leslie Sansone ndichimodzi mwanjira zotsika mtengo kwambiri zokomera nyumba, zomwe zimatsimikizika kuti mugwire ntchito iliyonse.

Werengani zambiri za kuyenda mwachangu ..

10. Cindy Whitmarsh - Kukongola mu mphindi 10

Ngati mukufuna kugwira ntchito m'malo onse ovuta, ndiye samalani zolimbitsa thupi mwachidule kuchokera kwa Cindy Whitmarsh. Amapereka mphindi 10 zokha kuti mupereke gawo lililonse la thupi: mikono, mimba, ntchafu ndi matako. Zochita zonse zomwe zatengedwa mu pulogalamuyi sizingayambitse zovuta ngakhale kwa oyamba kumene. Ngati mulibe nthawi yambiri yochitira masewera olimbitsa thupi, ndiye kuti makalasi ndi Cindy Himars ndi omwe mukufuna.

Werengani zambiri za Kukongola kwa mphindi 10.

Mu gulu lathu Vkontakte tidachita kafukufuku, maphunziro otani oyenerera oyamba kumene. Nazi zotsatira:

Monga mukuwonera, zokhutiritsa kwambiri Malo oyamba adapambanidwa ndi pulogalamuyi Jillian Michaels "Ang'ono chithunzi masiku 30". M'malo achiwiri, koma kumbuyo kwake kunali zovuta "makina osindikizira a Perfect ndi kukonza ntchafu ndi matako" kuchokera kwa Janet Jenkins. Pambuyo pake mapulogalamu a Leslie Sansone akuyenda mtunda wautali.

Povuta kwa pulogalamuyi pamsonkhano kupanga njira yotere (yosavuta kuvuta):

1. Leslie Sansone - yendani mwachangu: maphunziro 5: 1 mile
2. Cindy Whitmarsh - Kukongola mu mphindi 10
3. Cindy Crawford - Chinsinsi cha munthu wangwiro
4. Janet Jenkins - AB wangwiro. Kuwongolera ntchafu ndi matako.
5. Denise Austin - Kuchepetsa thupi mwachangu
6. Shaun T - Hip Hop ABS
7. Abale a Debbie - Ang'ono mu 6
8. Jillian Michaels - Chiwerengero chochepa m'masiku 30
9. Chalene Johnson - Turbo Jam
10. Calabrese Yophukira - 21 Day Fix

Zochita zonse pamwambapa za oyamba kumene ndizosiyana kwambiri komanso sizimasiyana. Koma ndi iliyonse yamapulogalamuwa inu azitha kupanga thupi langwiro.

Werenganinso: Njira 10 zotchuka kwambiri pa youtube zolimbitsa thupi kunyumba ku Russian.