Sititopa kubwereza kuti kulimbitsa thupi kunyumba kumatha kuthana ndi aliyense mosatengera zaka komanso kukonzekera thupi. Chofunika kwambiri ndikupeza maphunziro oyenera. Tikukupatsani ndemanga ya pulogalamuyi Woyamba Woona kuchokera ku Daily Burn, zomwe zidzakakamiza ngakhale oyamba kumene pamasewera.
Ngati mutangoyamba kumene kuchita masewera olimbitsa thupi kapena mukubwerera ku maphunziro pambuyo popuma kwa nthawi yaitali, ndiye Pulogalamu Yowona Woyamba ndi zanu. Mkati mwa masabata asanu ndi atatu a makalasi, mudzagwira ntchito kuti mupange Maziko omwe angakupatseni maziko olimba a tsogolo lanu. Ziribe kanthu mtundu wa thupi mawonekedwe ndinu Woyamba Woona mudzatha kuchita. Mudzawongoleredwa kudzera muzolimbitsa thupi zoyambira kuti mukhale ndi mphamvu, kuyenda komanso kupirira, kukulitsa pang'onopang'ono ndikusunthira kuzinthu zovuta kwambiri.
Kuti zigwirizane ndi pulogalamuyo kwa Woyamba Woona?
- Anthu onenepa kwambiri
- Anthu omwe sanaphunzirepo kale kapena anali ndi nthawi yayitali yopuma
- Okalamba amene contraindicated amphamvu katundu
- Anthu omwe ali ndi chipiriro chochepa kwambiri chakuthupi
- Anthu omwe akungoyang'ana pulogalamu yosavuta yolipiritsa kapena yopuma pantchito yolimbitsa thupi kwambiri
Posachedwapa, tidakambirana za mapulogalamu ena oyamba kumene: P90 ndi YouV2 kuchokera ku kampani ya Beachbody. Poyerekeza ndi P90 zovuta Zoyambira Zowona ndizosavuta kutsitsa komanso kutsika kwapang'onopang'ono. Kuyelekeza ndi InuV2 Woyamba Wowona Wochepa wa Cardio komanso masewera olimbitsa thupi ambiri kwa chitukuko cha General kuyenda kwa thupi. Mudzayang'ana kwambiri pakuphunzira njira yoyenera yochitira masewera olimbitsa thupi, kuwongolera kuyenda limodzi ndikukula kwa minofu ndi mafupa. Izi zidzakuthandizani kusunga mphamvu komanso kukhala ndi thanzi labwino.
Pulogalamuyi ndi mphunzitsi waluso Justin Rubin. Iye ndi wogwirizira lamba wakuda mu karate ndipo pa ntchito yake yonse wakhala akuchita masewera a karati, makamaka tai Chi. (kusakanikirana kwa masewera olimbitsa thupi ndi masewera ankhondo aku China). Mu Woyamba Woona alipo masewera osavuta a masewera a karatizomwe zingakuthandizeni kulimbikitsa minofu ndikuwotcha ma calories. Maphunziro ambiri amayezedwa komanso odekha, koma gawo lililonse latsopano la phunziroli limakhala lovuta kwambiri.
Kapangidwe ka maphunziro Oyamba Woona
Woyamba Weniweni ndi wa masabata 8 pa kalendala. Muphunzitsa kwa mphindi 20-30 ka 6 pa sabata ndi tsiku limodzi lopuma. Kwa maphunziro, inu adzafunika Mat ndi mpando (ngati kuli kofunikira m'malo mwa mpando mutha kugwiritsa ntchito mipando ina yabwino). Zochita zambiri zomwe zawonetsedwa m'matembenuzidwe awiriwa (osavuta komanso ovuta), kotero mutha kusinthanso kuchuluka kwa masewera olimbitsa thupi.
Maphunziro 10 okhawo Owona Oyamba:
- Kukhazikika ndi Kuyenda 1 ndi 2 Kukhazikika ndi Kuyenda. Zochita izi zidzakupatsani chiyambi chofewa ndikudzutsa thupi lanu. Mudzagwira ntchito yopititsa patsogolo kuyenda kwa thupi lonse, kutsegula ziwalo ndi kuwonjezereka kwa kayendetsedwe kake. Maphunziro amapangidwira mwezi woyamba wa maphunziro.
- Mphamvu ndi Cardio 1 ndi Cardio 2 Mphamvu ndi. Mudzagwira ntchito pa mphamvu ndi cardio, kulimbitsa minofu ndikuwongolera kupirira. Mumakweza kugunda kwanu ndi masewera olimbitsa thupi osavuta, kuphatikiza masewera ankhondo osakanikirana. Maphunziro amapangidwira mwezi woyamba wa maphunziro.
- Kore 1, Core 2 ndi Core 3. Corr yamphamvu imakhala ndi gawo lofunikira pakusunga bwino komanso kusunga msana. M'mapulogalamuwa, mudzawona zochitika zosavuta zolimbitsa minofu ya m'mimba ndi kumbuyo, zomwe nthawi zambiri zimachitidwa pansi.
- Shotokan. Kulimbitsa thupi kwina kozikidwa pa masewera a karati kuti mugwire ntchito mwamphamvu komanso kupirira. Pulogalamuyi idapangidwira mwezi wachiwiri.
- Cardio Kickboxing 1 ndi Cardio Kickboxing 1. Mapulogalamuwa ndi a mwezi wachiwiri wamaphunziro. Mukuyembekezera masewera a kickboxing amphamvu kwambiri, koma akadali odekha komanso otsika kwambiri.
Yesani Woyamba Weniweni ngati mutangoyamba kumene kuchita masewera olimbitsa thupi, kapena langizani pulogalamuyi kwa inu masewera okulirapo anzanu, banja kapena makolo. Justin Rubin adzakutsogolerani kuchita masewera olimbitsa thupi osavuta kukuthandizani kuti mutenge nawo mbali pamasewera ndikupumira mphamvu m'thupi lanu.