Ultimate Cardio Body ndi wamphamvu kwambiri maphunziro a aerobic-mphamvu Bob Harper. Mwakonzeka kupatsa thupi lanu katundu wopenga? Ndiye izi ndi zomwe mukusowa.
Kufotokozera kwa pulogalamu Bob Harper
Pulogalamu ya Ultimate Cardio Body ikuthandizani ola la 1 kuti muwotche zopatsa mphamvu komanso kupanga toned thupi lolimba. Mukuyembekezera masewera olimbitsa thupi motsatizana motsatizana ndi cardio load. Mudzachita masewera olimbitsa thupi ndi ma dumbbells a minofu ya thupi lonse, kenako kudumpha ndikuthamanga kuti muchepetse thupi. Zovuta zonsezo zimakhala zothamanga kwambiri, choncho ndizoyenera kwa anthu omwe ali ndi thupi.
Chifukwa chake, maphunziro oyambira amatenga mphindi 60 ndipo amatchedwa Extreme Cardio Challenge. Kuti muchite izi mudzafunika ma dumbbells, makamaka mitundu ingapo yamagulu osiyanasiyana a minofu. Ngakhale ndi dzina, cardio-load mu pulogalamuyi ndi yofatsa, koma masewera olimbitsa thupi amakhala ndi thukuta labwino. Kuti mugwire bwino ntchito Bob Harper adaphatikizidwa mu pulogalamuyi komanso masewera olimbitsa thupi osasunthika, zomwe zimapangitsa kuti minofu ikhale yolimba kwambiri mu bata la thupi.
Maphunziro achiwiri, omwe ndi gawo la Ultimate Cardio Body, amatchedwa Glute Challenge. Ili ndi thupi lalifupi, lalifupi la mphindi 10: m'chiuno ndi matako. Ngati mukufuna kupanga wanu miyendo yopyapyala ndi bulu zotanuka, kenako khalani pachibwenzi ndi kanema wa Glute Challenge. Ngakhale kuti nthawi yayitali ya maphunziro ndi yamphamvu komanso yothandiza. Kuti mukwaniritse ma dumbbells, simukufunika.
Kuti mukwaniritse zotsatira zabwino, mutha kuchita Extreme Cardio Challenge 3-4 pa sabata. Popeza pulogalamuyo imaphatikizapo mphamvu ndi masewera olimbitsa thupi, masiku ena mutha kuchita maphunziro obwezeretsa, mwachitsanzo, yoga kapena Pilates:
- Yoga yochepetsa thupi ndi Jillian Michaels (Meltdown Yoga)
- Kutambasula kwabwino: yoga ndi Pilates ndi Janet Jenkins
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Bob Harper amaphatikiza aerobic ndi mphamvu yamphamvu, yomwe ndiyo njira yabwino kwambiri yopangira thupi lochepa komanso lopangidwa ndi toni. Kuchita masewera olimbitsa thupi kumakuthandizani kulimbikitsa minofu ndi cardio-load - kuwotcha mafuta.
2. Bob amagwiritsa ntchito zolimbitsa bwino kwambiri madera onse vuto. Mudzagwira ntchito mwamphamvu paminofu ya manja, mimba, ntchafu, matako, kuwapangitsa kukhala ochepa komanso okongola. Ndipo mayendedwe onse ndi okwera mtengo kwambiri, opanda zingwe zovuta, ndi kuphatikiza kwake.
3. Izi ndi interval training, kutanthauza kuti mudzawotcha zopatsa mphamvu pa ntchito.
4. Pulogalamuyi imaphatikizapo masewera olimbitsa thupi a bonasi a Glute Challenge, omwe amapereka masewera olimbitsa thupi a m'chiuno ndi matako.
5. Mmodzi mwa atsikana akuwonetsa mawonekedwe osavuta a masewerawa, kuti mukhale ndi luso kuchita masewera olimbitsa thupi m'njira yosavuta.
6. Kupititsa patsogolo mphamvu ya Bob Harper amagwiritsa ntchito masewero olimbitsa thupi, momwe mungathe ngakhale popanda kuyenda kukafika kulimbitsa thupi kwambiri.
kuipa:
1. Pulogalamuyi ndi yochuluka kwambiri ya squats, mapapu, kudumpha komwe kumakhudza mafupa ofooka a mawondo. Chitani nawo ma sneaker apamwamba kwambiri ndikutsata mosamala njira yochitira masewera olimbitsa thupi.
2. Extreme Cardio Challenge si ya oyamba kumene, iyi ndi masewera olimbitsa thupi kwambiri. Ngati mukufuna kucheza ndi Bob, onani pulogalamu yake yapadera kwa oyamba kumene: Kusintha kwa Kuchepetsa Kulemera Kwambiri.
Ndemanga pa pulogalamu Ultimate Cardio Body ndi Bob Harper:
Ultimate Cardio Body ingakhale njira yabwino kwa iwo omwe akufunafuna kulimbitsa thupi kosiyanasiyana kwa thupi lonse. Kuchuluka kwa makalasi olipira omwe alipo komanso masewera olimbitsa thupi omwe angathandize kuti thupi lanu likhale langwiro.
Onaninso: Chidule cha masewera olimbitsa thupi onse Bob Harper.