Zamkatimu
Grit ndimagwiridwe antchito apamwamba kwambiri ochokera ku mphero za Les kuti mafuta aziwotchera kwambiri, kukulitsa mphamvu yakulimbitsa thupi ndikuwonjezera mphamvu ya minofu. Ngati mukufuna kokha Mphindi 30 ndizabwino kuti mukhale ndi thanzi labwino, ndiye Grit yolimbitsa thupi idzakhala chida chanu choyenera kuti mukwaniritse zolingazi.
Kodi Grit ndi chiyani?
Grit ndimaphunziro oyambira mwamphamvu kwambiri (HIIT), omwe mungapangitse kuti thupi lanu likhale labwino kwa theka la ola limodzi. Ophunzitsa Les mphero zophatikizidwa mu pulogalamuyi ndi masewera olimbitsa thupi kwambiri kuti apeze mawonekedwe osangalatsa kwakanthawi kochepa. Mu mphindi 30 zokha mumagwiritsa ntchito ma calories 400: sikuti maphunziro onse ola lathunthu amakupatsirani kalori wamkulu uyu akuyaka. Kudzera pakuphunzitsa Grit kuchokera ku mphero za Les, mudzatengedwera kumalo ena atsopano okonzeka.
Grit ndi imodzi mwamapulogalamu atsopano a Les mphero, imodzi mwazothandiza kwambiri komanso zovuta kwambiri. Maphunziro pa dongosolo la HIIT (HIIT) perekani zotsatira zachangu komanso zabwino: Mudzawotcha mafuta kwa maola ambiri mutatha kuchita masewera olimbitsa thupi, kuwonjezera mphamvu zamagetsi, kukwaniritsa minofu, kumanga minofu yayitali ndikuwotcha mafuta kuchokera kumavuto onse. Ndipo si zabwino zonse za pulogalamu ya Grit. Werengani zambiri zakugwira bwino ntchito kwa HIIT kotchulidwa m'nkhaniyi:
Tsopano tiyeni tikhale pazomwe zili pulogalamuyi. Grit yovutayi imaphatikizapo zolimbitsa thupi zitatu: Cardio, Mphamvu ndi Plyo (cardio, mphamvu ndi plyometrics). Phunziro lililonse limatenga mphindi 30 ndipo limakhala ndi mawonekedwe ake. Koma onse ndi Ogwirizana ndi cholinga chimodzi - kuti apange maloto anu mwachangu komanso moyenera. Mutha kusankha pulogalamu imodzi yomwe mumakonda kwambiri, kapena pitani pa zonse zitatu, kusintha kosinthana. Mwezi uliwonse wa 3 pamakhala mapulogalamu atsopano omwe amatulutsa Grit yokhala ndi zosintha zatsopano zosintha.
Mbali yapadera yamapulogalamu onse Les mphero, ndi nyimbo yodabwitsa yomwe ingakulimbikitseni m'makalasi onse. Kulimbitsa thupi kumagawika m'magawo (gawo limodzi - nyimbo imodzi), gawo lirilonse limafanana ndi masewera olimbitsa thupi. Kuphunzitsa zolemetsa komanso zopangidwira omvera ovuta, koma m'njira zambiri kukula kwa kalasi kumadalira pa inu nokha. Mudzakhala ndi mwayi wochepetsa katundu pochepetsa liwiro ndikuchepetsa kuchuluka kwa kubwereza masewera olimbitsa thupi.
Grit kulimbitsa thupi: Cardio, Mphamvu ndi Plyo
1. Grit Cardio
Grit Cardio ndimasewera olimbitsa thupi kwambiri omwe angakuthandizeni kukhala ndi mtima wamtima, kukulitsa mphamvu komanso kufulumizitsa kagayidwe kake. Pulogalamuyi kuwonda kumachitika popanda zida zowonjezera, zomwe zidzakupatsani zovuta zenizeni mthupi lanu.
Kalasi imaphatikizapo kudumpha, ma burpee ena, ma sprint, mapapu, kukankha-UPS, kukwera mwala, kulumphira mu thabwa ndi zochitika zina zofananira. Zochita zolimbitsa thupi zimachitidwa m'njira zingapo, ndipo pakati pama seti pamakhala zopuma pang'ono. Mphindi zisanu zomaliza zaperekedwa kwa atolankhani.
zida: osafunikira.
2. Grit Mphamvu
Ngakhale kuti maphunziro amatchedwa mphamvu (mphamvu), cholinga chake chachikulu ndikufulumizitsa kagayidwe kanu, kuwotcha mafuta ndikusintha mphamvu ya minofu. Mudzagwiritsa ntchito barbell ndi thupi lanu kuti mukwaniritse mpumulo wamatupi anu munthawi yochepa. Maphunziro onse amachitika mu kwambiri kuthamanga mwachangu pafupifupi osayima.
Mutha kusintha zolimbitsa thupi ndi zolemera komanso masewera olimbitsa thupi a plyometric. Khalani okonzeka kutero makina osindikizira ndi ophedwa ndi barbell, squats, pushups, kulumpha, mapapu, ma burpee ena, kuthamanga.
zida: ndodo yokhala ndi zikondamoyo, nsanja yolowera.
3. Grit Plyo
Zochita zolimbitsa thupi za Grit Plyo zomwe zimapangidwa kuti zikonzekere izi othamanga amphamvu komanso oyenerera. Kugwiritsa ntchito plyometric sikuti mumangowonjezera mawonekedwe anu mwachangu komanso moyenera, koma mudzatha kukulitsa mphamvu zophulika za minofu.
Pulogalamuyi imagwiritsa ntchito zolimbitsa thupi mwachangu komanso kupirira kosinthana ndi kuphunzitsa kwamphamvu kwamagulu osiyanasiyana amisempha. Mukuyembekezera kudumpha, squats, kukankha-UPS, matabwa, kulumphira mu thabwa, mapapu, machitidwe osiyanasiyana a yoga kumtunda.
kufufuza: chikondamoyo kuchokera ku ndodo (mutha kulowetsa dumbbell), sitepe yolowera (osati mumabaibulo onse).
Ngati mukufuna Mphamvu ndi Plyo mungachite popanda nsanja, koma pakadali pano, katunduyo azikhala wotsika. Mwachitsanzo, ma plyometrics (osati m'mabaibulo onse) amaganiza kuti ndi kudumpha kwakukulu papulatifomu. Amatha kuchita popanda Steve, koma pamenepo mphamvu zamakalasi zidzachepa. Koma pakuchita masewera olimbitsa thupi ndi zikondamoyo kuchokera ku ndodo titha kugwiritsa ntchito dumbbell yabwinobwino.
Monga mukuwonera, machitidwe omwe asankhidwa ndi ofanana kwambiri m'mapulogalamu onse atatuwa. Musanayambe kuchita izi, muyenera kuchita mosavuta zolimbitsa thupi monga kukankha-UPS, burpees, kulumpha mphamvu, matabwa. Komabe, imaganiza kuti simupanga nthawi yomweyo "kuchokera ndi kupita". Ngati nthawi yoyamba mudzafunika kupuma pang'ono, musachite mantha kugula. Koma nthawi zonse yesetsani kufikira kwambiri.
Musanayambe kuchita nawo pulogalamuyi kuchokera kwa aphunzitsi a Grit Les mphero (ngati mukugwira ntchito kunyumba m'malo mochita masewera olimbitsa thupi), Tikukulimbikitsani kuti muwonere kanemayo mosamala. Zolimbitsa thupi zina zidapangidwa kuti zizibwereza kangapo, chifukwa chake chonde mverani ndemanga zamakochi pazolimbitsa thupi. Pulogalamuyi nthawi zina kuchita zolimbitsa thupi kumawononga (kangapo), nthawi zina munthawi yake.
Ndemanga pa pulogalamu Grit kuchokera ku Les mills:
Grit kulimbitsa thupi ndi kwambiri, choncho ndi oyenera okha okonzeka wathanzi anthu amene saopa katundu wolemera. Mwina nthawi yoyamba simudzatha 100% kupirira mayendedwe am'kalasi, koma sizowopsa. Ndi gawo lililonse lamaphunziro mudzadabwa kupita kwanu patsogolo: thupi lanu lidzakhala lamphamvu ndi lokwanira.
Komanso werengani mapulogalamu ena Les mphero:
- Attack ya thupi: kuonda, kuwotcha mafuta owonjezera ndikuwonjezera kupirira kwanu
- Kulimbana ndi Thupi - mafuta otentha a mtima kuchokera ku Les mphero