Kufuna kukhala toned thupi choncho kunyamula maphunziro amphamvu amphamvu kwa atsikana kunyumba? Tikukupatsirani ndemanga zamakanema abwino kwambiri omwe amatengera masewera olimbitsa thupi amphamvu m'malo onse ovuta.
Tapanga chisankho cha cardio chomwe chingakuthandizeni kuwotcha mafuta ndikuchepetsa thupi. Koma popanda kugwira ntchito pa minofu iwo adzakhala kutali ndi angwiro. Ndipotu, kupeza matako olimba, miyendo yopindika ndi sitapaketi abs muyenera kuchita ntchito yolemetsa. Choncho si koyenera kuiwala za maphunziro mphamvu, makamaka tsopano akhoza kusangalala kunyumba.
Sakatulani zophunzitsira zamphamvu za amayi kunyumba
1. Janet Jenkins - Thupi Lonse Lozungulira
Pulogalamu ya Total Body Circuit imakhala ndi zolimbitsa thupi ziwiri za 35 mphindi, iliyonse yomwe imaperekedwa kumagulu enaake a minofu. Janet Jenkins amalimbikitsa zovutazo kwa milungu itatu, kusinthasintha magawowa palimodzi. Mphunzitsi waphatikizirapo mu pulogalamuyi masewera olimbitsa thupi akalezomwe zidzakuthandizani kupanga thupi lanu kukhala langwiro. Mudzafunika ma dumbbells, koma kuti mugwiritse ntchito bwino mutha kugwiritsa ntchito zolemetsa za akakolo.
Werengani zambiri za Total Body Circuit..
2. Jillian Michaels - Palibenso Madera Ovuta
"Palibe madera ovuta" ndi imodzi mwa mapulogalamu otchuka kwambiri a Jillian Michaels. Ndi chithandizo chake, simumangolimbitsa minofu, komanso akhoza kuchotsa madera ovuta. Zolimbitsa thupi zimakhala ndi masewero olimbitsa thupi omwe amaphatikizapo magulu angapo a minofu, kotero inu mudzagwira ntchito nthawi imodzi pamagulu osiyanasiyana a thupi ndikuwotcha zopatsa mphamvu zambiri. Pulogalamu "Palibe madera ovuta" imatha mphindi 45. Kuti muphunzire ndi Jillian Michaels, mudzafunika ma dumbbells awiri kuchokera pa 1.5 kg.
Werengani zambiri za No More Trouble Zones..
3. Tania Ante - Shakeology
Kuphunzitsa mphamvu kwa atsikana kunyumba ya Shakeology ndiyotsika mtengo koma yothandiza kwambiri. Tania Ante adapanga mavidiyo awiri, opitilira mphindi 30 ndi mphindi 50. Kotero ngati mutangoyamba kumene kuchita masewera olimbitsa thupi, ndibwino kusankha masewera olimbitsa thupi kwa mphindi 30. Tanya adalowa nawo pulogalamu yolimbitsa thupi kwambiri kuti apange mpumulo wa thupi. Mutha kugwiritsa ntchito dumbbells kapena simulator, kutengera zomwe mumakonda.
Werengani zambiri za Shakeology..
4. Michelle Dosw - Slim, Wamphamvu & Sexy Thupi Sculpting
Maphunziro amphamvu ochokera kwa Michelle Dasua ndi abwino kuchita kunyumba. Mudzakhala mukugwira ntchito modekha komanso yoyezera, kupititsa patsogolo osati kusinthasintha kwa minofu ndi mafupa. Izi zimatheka pogwiritsa ntchito tepi zotanuka, zomwe kuphatikiza ndi zolemera zaulere zimakupatsani mwayi wowonjezera mayendedwe amplitudes ndikuphatikiza minofu yambiri. Pulogalamuyi imakhala ndi magawo awiri a theka la ola kumtunda ndi kumunsi kwa thupi.
Werengani zambiri za Slim, Strong & Sexy Body Sculpting..
5. Bob Harper - Kusintha kwa Kuchepetsa Kuwonda kwa Woyamba
Pulogalamu ya Bob Harper imakhala ndi masewera olimbitsa thupi amphamvu kwambiri mthupi lonse. Mudzachita ntchito minofu m'manja, mapewa, pamimba, msana, matako ndi ntchafu, kupanga thupi lowonda komanso lopindika. Zovutazo zimapangidwira mulingo Woyambira (woyamba), komabe, osadziwa zambiri pakulimbitsa thupi kuti achite izi zidzakhala zovuta. Kuphunzitsa mphamvu kwa atsikana a Bob Harper kumatenga mphindi 45 ndipo kumatsimikiziridwa kuti kumapangitsa thupi kukhala labwino. Koma woyambitsayo ndi bwino kusankha pulogalamu yosiyana.
Werengani zambiri za Kusintha kwa Weight Loss Transformation..
6. Kate Friedrich - Total Muscle Sculpting
Pulogalamu ya Total Muscle Sculpting imakhala ndi magawo atatu: kumtunda kwa thupi, pansi pamimba ndi pamimba. Mphindi 50 mwamphamvu kwambiri ndipo imaphatikizapo masewera olimbitsa thupi osiyanasiyana amagulu onse aminyewa. Pazochita zolimbitsa thupi mudzafunika ma dumbbells ndi expander, ndizofunikanso (koma osafunikira) kukhala ndi sitepe ndi fitball. Maphunziro amphamvu kwa atsikana ochokera ku Kate Friedrich adapangidwa kuti azigwira ntchito zapakatikati komanso zapamwamba.
Werengani zambiri za Total Muscle Sculpting..
Pafupifupi kusanja kwa mapulogalamu molingana ndi zovuta (zosavuta kulimba):
- Janet Jenkins - Thupi Lonse Lozungulira
- Michelle Dosw - Wojambula Wochepa, Wamphamvu & Wachikondi
- Tania Ante - Shakeology
- Jillian Michaels - Palibenso Malo Ovuta
- Kate Friedrich - Kujambula Kwa Minofu Yonse
- Bob Harper - Kusintha kwa Kuchepetsa Kuwonda kwa Woyamba
Onaninso: Sitima ya Flex - kuphunzitsa mphamvu ndi ma dumbbells ndi zotanuka ndi Kate Friedrich.