Zamkatimu
Kodi mwagula fitball posachedwa ndikuganiza momwe mungayambire kuti muchite? Kapena kungoyang'ana kothandiza kulimbitsa thupi ndi fitball kwa thupi lonse? Yesani Kujambula Kwa Minofu Yonse: Thupi Lonse la Kate Frederick, lomwe mudzatha kukonza thupi lanu ndikulimbitsa madera ovuta.
Kufotokozera kulimbitsa thupi ndi fitball Total Body
Kate Friedrich amapereka pulogalamu yopanga thupi lotanuka, lomwe ndi oyenera ngakhale oyamba kumene. Chodabwitsa chake ndikuti masewera olimbitsa thupi onse omwe mudzachita ndi fitball. Kodi ubwino wa maphunzirowa ndi wotani? Choyamba, tambasulani mpirawo pang'onopang'ono kuti mutenge kupsinjika kwa mafupa ndi msana, kuchepetsa chiopsezo cha kuvulala. Chachiwiri, mumagwiritsa ntchito minofu yambiri ndikuwononga ma amplitudes.
Ngati mwagula fitball posachedwa ndipo simunaidziwe bwino, ndiye kuti pulogalamuyo ndi Total Body idzakuthandizani. Zikuthandizani kuti muphunzire zolimbitsa thupi zoyambira, zogwira mtima zomwe mutha kuchita ndi mpira wa rabala uwu. Maphunziro ogwira ntchito, fitball ali mumayendedwe abwino abata. Mphindi 30, pomwe magawo omaliza, mudzalimbitsa minofu ya matako, ntchafu, mikono, m'mimba ndi kumbuyo.
Pa maphunziro, mudzafunikanso ma dumbbells ang'onoang'ono (1-2 kg) ndi Mat. Chifukwa pulogalamuyo ndi Total Body idapangidwa kuti ilimbikitse minofu, ndi bwino kuiphatikiza ndi katundu wa aerobic. Izi zidzakuthandizani kulimbitsa thupi lanu kukhala logwira mtima momwe mungathere. Pulogalamu yolimbitsa thupi Kate Friedrich katatu pa sabata komanso 3-2 pa sabata ndikuchita masewera olimbitsa thupi: Masewera 3 apamwamba kwambiri olimbitsa thupi kunyumba kwa mphindi 10.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamu Kate Friedrich fitball idzakuthandizani bwino kugwira ntchito pa minofu ya thupi lanu: mudzasintha madera anu ovuta ndikuwongolera mawonekedwe.
2. Ngati mwangogula fitball posachedwa, ndikuchita izi muphunzira zolimbitsa thupi zothandiza komanso zopezeka naye.
3. Pulogalamu ya Total Body ndi yoyenera kwa oyamba kumene. Ambiri a videotronic Kate adapangidwira wophunzira wapamwamba, koma masewera olimbitsa thupi ndi fitball kupezeka kwa aliyense mwamtheradi.
4. Mukamachita masewera olimbitsa thupi ndi mpira wokhazikika mumagwiritsa ntchito minofu yambiri, monga mawonekedwe ozungulira a mpirawo amakuthandizani kuchita masewera olimbitsa thupi ndi matalikidwe akuluakulu.
5. Pulogalamuyi imachitika mwakachetechete popanda kuphulika katundu.
6. Maphunziro ndi mpira wolimbitsa thupi ndizotetezeka kwa anthu omwe ali ndi mitsempha ya varicose komanso zilonda zam'chiuno.
kuipa:
1. Pulogalamu ya Kate Friedrich ndiyoyenera kulimbikitsa minofu, koma yopanda mphamvu pakuwotcha mafuta. Ngati mukufuna kuchepetsa thupi, sinthani izi ndi katundu wa aerobic.
2. Kuwonjezera pa dumbbells mudzafunika fitball.
Ndemanga pa Total Body fitball kuchokera kwa Kate Frederick:
Kuphunzitsidwa ndi fitball kuchokera kwa Kate Frederick ndi njira yabwino kwa iwo omwe angogula mpira wa masewera olimbitsa thupi, komanso kwa iwo omwe ali ndi chidziwitso chophunzitsidwa naye. Mudzakonza thupi lanu ndikulimbitsa minofu popanda chiopsezo kapena kukulitsa chovulalacho. Werenganinso: Kuchita masewera olimbitsa thupi ndi mimba ya Janet Jenkins ndi fitball.