Kuphunzitsa Karen Voight masiku a sabata kuti akhale wokongola

Thupi Labwino ndi pulogalamu yonse kuyambira Karen Voight mpaka pangani thupi lolimba, lamphamvu komanso losinthasintha. Mukuyembekezera zolimbitsa thupi zisanu ndi ziwiri za mphindi 7, zomwe zimagawidwa ndi masiku amasabata kuti zitheke komanso zizigwira ntchito bwino.

Kufotokozera kwamapulogalamu Ang'ono Olimbitsa Thupi Karen Voight

Olimbitsa thupi Slim Physique imakuthandizani kuti muchepetse thupi ndikukhwimitsa thupi. Zimachokera pakuphatikizika kwamitundu ingapo yamavuto: yoga, masewera olimbitsa thupi komanso kuphunzitsa mphamvu. Mudzawotcha mafuta, gwiritsani ntchito kamvekedwe kake ndikuthandizira kutambasula. Makalasi amakhala ndi masewera olimbitsa thupi osiyanasiyana: kumbuyo, mmimba, mikono ndi mapewa, matako ndi ntchafu. Kuchita bwino kwa pulogalamuyi chifukwa cha njira yovuta yopangira mawonekedwe ochepera komanso minofu yamatenda.

Maphunzirowa amaphatikizapo kulimbitsa thupi 7, ndi mphindi 25-30. Agawidwa m'masiku a sabata, kuti musangalale ndi kalendala yokonzedwa kale:

  • MON: Mphamvu za Cardio & Lower Body. Maphunziro a Cardio ndi masewera olimbitsa thupi.
  • W: Yoga mphamvu. Yoga yamphamvu yolimbitsa minofu ndikutambasula.
  • WED: cardio & m'mimba mphamvu. Zochita za Cardio ndi zolimbitsa thupi za AB.
  • Kusonkhanitsa: Mphamvu Zapamwamba & Zotsika Thupi. Zochita zovuta zolimbitsa thupi lakumtunda ndi kutsika.
  • ZACHIWIRI: Zovuta & Ychilichonse. Kuchita masewera olimbitsa thupi kumakhala ndi mphindi zisanu zakusindikiza komanso machitidwe osavuta otambasula.
  • SAT: Mphamvu za Cardio & Upper Body. Apanso, kuchita masewera olimbitsa thupi kuti muwotche mafuta kuphatikiza ndi zovuta za manja, mapewa ndi nsana.
  • Dzuŵa: Tambani Yoga. Yosangalatsanso yoga kutambasula.

Monga mukuwonera, kulimbitsa thupi kwambiri kumasinthana ndimaphunziro odekha kutengera zomwe zimachitika mu yoga. Ichi ndichifukwa chake muzitha kupatsa thupi katundu nthawi zonse osawopa kuti mungadzaze katundu. Maphunziro olimbitsa thupi ndioyenera maphunziro apamwamba komanso a sekondale, monga Karen Voight amalimbitsa thupi modekha. Kwa makalasi mufunika ma dumbbells awiri ndi Mat pansi. Tsatirani pulogalamuyi kwa mwezi umodzi, ngati mukufuna kuwona zotsatira zowonekera.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Karen Voight amagwiritsa ntchito njira yokwanira yosinthira mawonekedwe anu. Mudzakhala ochita masewera olimbitsa thupi, mphamvu ndi yoga, zomwe zidzawotche mafuta, kulimbitsa minofu ndikuthandizira kutambasula.

2. Pulogalamuyi imagwiritsa ntchito yunifolomu m'malo onse ovuta: mikono, pamimba, matako ndi miyendo. Mudzasintha mawonekedwe anu, kuwapanga kukhala amtundu komanso otanuka.

3. Zovuta ndizosiyanasiyana. Amakhala ndi zolimbitsa thupi zisanu ndi ziwiri zomwe zimagawidwa masiku amasabata. Tsiku lililonse mukuyembekezera katundu watsopano.

4. Magawo amatenga mphindi 25-30, yomwe ndi nthawi yoyenera kuchita masewera olimbitsa thupi: osakhala ofupikitsa komanso osatenga nthawi yayitali.

5. Pulogalamuyi Slim Physique imapereka katundu wofatsa komanso zochitika zolimbitsa thupi, ndizabwino kwa oyamba kumene.

6. Simufunikanso zida zina zowonjezera kupatula Mat ndi ma dumbbells.

kuipa:

1. MwaukadauloZida ntchito zovuta si abwino chifukwa cha kuphweka kwake.

Karen Voight Thupi Labwino

Program Karen Voight - ndi njira yotsimikizika yodzikonzekeretsa ndikuwongolera kulimbitsa thupi. Kudzera mumitundumitundu ya maphunziro ndi zabwino mudzakwanitsa kuphwa m'mimba, manja amiyendo, miyendo yaying'ono ndi matako olimba.

Onaninso: Ntchito yonse, Beachbody mu tebulo lofupikitsa.

Siyani Mumakonda