Zamkatimu
Mukufuna kukhala ndi thupi lanu latsopano ndi zolimbitsa thupi kwambiri? Tikukulangizani kuti muyese mapulogalamu a 2 a Patrick Gudo (Patrick Goudeau), omwe mudzatha kuchepetsa thupi, kulimbitsa thupi ndikupangitsa kuti mukhale ndi minofu.
Pulogalamu Patrick Gudo: Thupi Lotentha Kwambiri ndi Kuwotcha Kwambiri Kalori
Patrick Gudo ndi mphunzitsi wovomerezeka komanso m'modzi mwa akatswiri odziwika bwino a masewera olimbitsa thupi ku America. Wodziwika kwa wapadera ndi nzeru njira yophunzitsira Patrick wapanga oposa 20 ma DVD, amene akhala otchuka padziko lonse. Pulogalamu yake ndi yolinganizika, yosiyanasiyana komanso yosangalatsa, koma kupitirira apo, amapereka zotsatira zachangu komanso zapamwamba.
Tikuthokozanso omwe adatenga nawo gawo mu gulu lathu la Vkontakte Olga polimbikitsa kusamala pamaphunziro a Patrick Gudo. Olga ali ndi chidziwitso chochuluka ndi mapulogalamu akuluakulu ndipo nthawi zonse amagawana maganizo ake mu ndemanga za kanema, zomwe mkonzi amamuyamikira kwambiri.
Tikukudziwitsani zolimbitsa thupi ziwiri Patrick Gudo: Lean Hot Body ndi Kuwotcha Kwambiri Kalori. Ndiofanana pamapangidwe, nthawi komanso mawonekedwe a masewera olimbitsa thupi, koma Kuwotcha Kwambiri Kalori Kuwotcha kwambiri kalasi. Pulogalamuyi imamangidwa pa mfundo ya kulimbitsa kwakanthawi kwakanthawi, mudzakhala mukusintha magawo amphamvu ndi ma cardio pakuwotcha mafuta mogwira mtima.
M'mabwalo onse awiriwo kuphatikiza pamasewera olimbitsa thupi amaphatikizanso kanema wachidule wa bonasi wam'mimba:
- Lean Hot Body (2010): Mphindi 60 (zolimbitsa thupi zazikulu) + mphindi 10 (bonasi Abs)
- Kuwotcha Kwambiri Kalori (2011): Mphindi 67 (maphunziro oyambira) + 9 min (bonasi Abs)
Mapulogalamu amamasulidwa popanda wina ndi mzake, kotero palibe mndandanda wa makalasi omwe saperekedwa. Pankhani ya mavidiyo achidule a bonasi, mutha kuwawonjezera pazolimbitsa thupi zazikulu, ndipo mutha kugawa nthawi yosiyana.
Kufotokozera kwa Patrick Gudo
Pa maphunziro ndi Patrick Gudo mudzafunika awiriawiri awiri achabechabe zolemera zosiyanasiyana. Mwachitsanzo, 1.5 ndi 3 kg kapena 2 kg. ndi 4 M'mapulogalamu onsewa mudzapeza kuchuluka kwa squats, mapapu, kudumpha, ma burpees, kukankha-UPS, masewera olimbitsa thupi a mphamvu, kuthamanga ndi kupirira. Kuswa pakati pamagulu palibe ntchito yomwe imachitika mosalekeza. Zochita zolimbitsa thupi zina ndizoyambira kwambiri pazochita zotere.
Kulimbitsa thupi Patrick Gudo anamanga mu dongosolo zozungulira ndi kusintha kwa aerobic ndi mphamvu. Mudzachita zolimbitsa thupi ndi zolemera ndi kulemera kwa thupi lake. Chifukwa cha masewera olimbitsa thupi a cardio, kugunda kwa mtima wanu kudzakhala m'dera la gyrosigma nthawi zonse. Liwiro la maphunziro likukwera, mudzaphatikizapo magulu onse a minofu ya kumtunda ndi kumunsi kwa thupi.
In Lean Hot Body amagwiritsa ntchito zovuta zolimbitsa thupi komanso choreography yosangalatsa yakuyenda. Koma mu Kuwotcha Kwambiri Kalori Patrick Gudo amapereka ntchito yowonjezereka, makamaka ponena za ntchito ya mtima wamtima. Komabe, mapulogalamu onsewa ndi oyenera okha kwa mpikisano wapamwamba kwambiri, komanso amene alibe matenda.
Panthawi yochita masewera olimbitsa thupi, mukhoza kumva kupanikizika kwambiri pa mfundo za mawondo, bondo ndi kumbuyo, kotero samalani, gwiritsani ntchito ma dumbbells olemera kwambiri, njira yoyenera yochitira masewera olimbitsa thupi ndikumvetsera zomverera m'thupi lanu. Ngati mukufuna kupuma pang'ono kapena kuchepetsa masewera olimbitsa thupi, chitani.
Chonde dziwani kuti timu ya Patrick Gudo ikuwonetsa masewera olimbitsa thupi omwe timawadziwa kale Anna Garcia. Kwa iwo omwe amakonda kulimbitsa thupi kwambiri, muyenera kuyesa pulogalamu yake ya Inferno Workout.