Zamkatimu
Amy Dixon ndi wodziwika bwino kwa owerenga patsamba lathu chifukwa chochita masewera olimbitsa thupi a HIIT Breathless Body, omwe adakwanitsa kukopa chidwi cha ambiri. Lero timapereka kwa inu mapulogalamu awiri osachepera kuti apange thupi laling'ono la toned - Ndipatseni 10.
Kufotokozera kwa pulogalamu Ndipatseni 10 ndikundipatsa 10 Enanso
Kuwotcha mafuta, konzekerani madera onse a vuto la kumtunda ndi kumunsi kwa thupi, perekani kamvekedwe ka minofu ndi masewera olimbitsa thupi Ndipatseni 10. Pulogalamu yamphamvu yochokera kwa Amy Dixon imalonjeza kusintha kwabwino kwa thupi pambuyo pa magawo ochepa chabe. Mphunzitsi wazaka zambiri wapanga magawo asanu ndi limodzi a mphindi 10, iliyonse ili ndi malo omwe akufuna. Kuphatikiza kwa aerobics ndi masewera olimbitsa thupi ogwira mtima ndiye njira yabwino yochepetsera thupi mwachangu.
1) Ndipatseni 10 (2009) imatha mphindi 60 ndipo ikuphatikiza magawo amphindi 10 otsatirawa:
- mafuta Kuphulika cardio: Kulimbitsa thupi kwa cardio kotentha mafuta popanda zida.
- Upper thupi Zithunzi: masewera olimbitsa thupi ndi dumbbells kwa mikono, mapewa, chifuwa ndi kumbuyo.
- M'munsi thupi Olimba: masewera olimbitsa thupi ndi zolemera za ntchafu ndi matako.
- pakati Kusintha: matabwa ndi crunches kulimbikitsa minofu m'mimba ndi khungwa.
- KettleBell ToneUp: masewera olimbitsa thupi ndi zolemera thupi lonse (kettlebell mukhoza m'malo dumbbell).
- Yoga Tambasula & Flex: kutambasula kopumula kutengera yoga.
2) Ndipatseni Zina 10 (2011) ndipo zimatha mphindi 70 ndipo zikuphatikiza magawo amphindi 10 otsatirawa:
- mafuta Kuphulika cardio: mafuta oyaka cardio popanda zida.
- Total thupi Kugawidwa: masewera olimbitsa thupi okhala ndi zolemera thupi lonse.
- M'munsi thupi Chisel: masewera olimbitsa thupi ndi zolemera za ntchafu ndi matako (squats, mapapo, kugwedezeka kwa miyendo).
- Upper thupi Zithunzi: masewera olimbitsa thupi ndi dumbbells kwa mikono, mapewa, chifuwa ndi kumbuyo.
- pakati Kusintha: masewera olimbitsa thupi apansi ndi dumbbell imodzi kuchokera pamalo oyimirira (gawo laling'ono pansi pokhapokha pamapeto).
- Dynamic Stretch & Flex: kutambasula komasuka
Mukhoza kuchita kanema lonse, ndipo mukhoza kulenga wanu kulimbitsa thupi kwanu kuchokera pazigawo zazifupi za mphindi 10. Maphunziro amapangidwa kuti akhale amphamvu apakati komanso kupitilira apo, koma katunduyo amatha kuchepetsedwa nthawi zonse potenga ma dumbbells kapena kuchita masewera olimbitsa thupi m'njira yosavuta.
Kwa makalasi mudzafunika ma dumbbells okha. Mu gawo la KettleBell ToneUp , mutha kugwiritsa ntchito kulemera kwake, koma m'modzi mwa ophunzirawo akuwonetsa masewera olimbitsa thupi ndi dumbbell. Pazigawo ziwiri kuchokera ku Give Me 10 More (Total thupi Kugawidwa ndi Upper thupi Zithunzi) ndizofunika kukhala ndi ma dumbbell awiri olemera osiyanasiyana. Mapulogalamu onsewa ndi ofanana mwamapangidwe ndipo ali ndi zovuta zofanana. Kusiyana kwakukulu pakati pa makalasi okha muzochita zomwe zaperekedwa.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Zolimbitsa thupi ziwiri zabwino za thupi lonse kuchokera kwa Amy Dixon, zidzakuthandizani kuwotcha mafuta, kutulutsa thupi komanso kuchotsa mafuta ochulukirapo.
2. Pulogalamuyi idalekanitsa magawo amunthu payekhapayekha ndi madera ovuta: kumtunda kwa thupi, pansi ndi pamimba.
3. Amy Dixon amagwiritsa ntchito ntchito zophatikizana zomwe zimaphatikizapo minofu yambiri nthawi imodzi. Izi zimakupatsani mwayi wowonjezera kuwotcha mafuta m'makalasi, kugwiritsa ntchito ziwalo zonse zathupi ndikuchita maphunzirowo moyenera momwe mungathere. Kuphatikiza apo, zolimbitsa thupi zambiri ndizambiri komanso zosangalatsa.
4. Mutha kupanga pulogalamu yonse (70 minutes), ndi mukhoza kusankha zigawo payekha mwakufuna kwanu. Mumasankha nthawi yayitali bwanji yolimbitsa thupi yanu: mphindi 10, kapena mwina mphindi 30.
5. Pa maphunziro, mudzafunika dumbbells. Pokhapokha pamagulu pawokha Ndipatseni 10 Chofunikira kwambiri kukhala ndi ma dumbbell awiri olemera osiyanasiyana.
kuipa:
1. Palibe masewera olimbitsa thupi osiyana. Ngati mungopanga mphindi 10 zokha ndi zolemetsa zaulere, ndibwino kuti muzitenthetsa nokha.
2. Mu pulogalamu kudumpha kwambiri, mapapu, squats, kotero si oyenera anthu kuvulala mawondo mfundo.
Ngati mukuyang'ana pulogalamu yabwino yochepetsera thupi, yesani kanema Ndipatseni 10 ndi Ndipatseni 10 Zina. Kulimbitsa thupi ndi Amy Dixon kumasiyana zabwino, khalidwe ndi kupezeka, ndipo chofunika kwambiri, zotsatira zachangu.
Onaninso: ACE HIIT ndi pulogalamu yozama yochokera kwa Chris Freytag.