Zolimbitsa thupi zochokera kumasewera ankhondo osakanikirana ndi imodzi mwa mitundu yotchuka kwambiri ya masewera olimbitsa thupi a cardio. Kumenya nkhonya zamphamvu ndi kukankha kudzakuthandizani kukweza kugunda kwa mtima, kuwotcha zopatsa mphamvu, kulimbitsa minofu ya corset, kumangitsa madera ovuta ndikuwongolera dongosolo lamtima. Tikukupatsani kuyesa kanema Nkhondo pamaziko a masewera osakanikirana a karati kuchokera ku gulu la makochi Power Music Group Rx.
Kufotokozera za maphunziro Nkhondo
Vumbulutsani wankhondo wanu wamkati ndikuphunzitsidwa bwino, Nkhondo yochokera ku gulu lolimba la Power Music Group Rx. Mukuyembekezera masewera oyaka mafuta omwe mudzatha kuchepetsa thupi ndikulimbitsa thupi. Pulogalamuyi idzakhala a njira yabwino kwambiri ya cardio, Kuchuluka kwa Power Music Group Rx yatulutsa mndandanda wa Nkhondo zamagulu: pakali pano pali mitundu yoposa 20 yosiyana. Kumbukirani kuti gulu ili la makochi ndilolembanso Axis Transform ndi Boot.
Pulogalamu ya Nkhondo ili ndi njira ziwiri: Mphindi 30 ndi mphindi 60. Kuphunzitsidwa pansi pa nyimbo zodziwika bwino za ojambula otchuka, mwachitsanzo, Enrique Iglesias, Pinki, Linkin Park, Rihanna, Adele, Katy Perry, Selena Gomez. Nyimbo yabwino kwambiri imapangitsa pulogalamuyi kukhala yokongola kwambiri Nkhondo. Mu pulogalamu ya mphindi 60 mudzakhala nyimbo 11 mu pulogalamu ya mphindi 30 - nyimbo 6. Nyimbo iliyonse imagwirizana ndi gulu limodzi la kayendedwe. Mabaibulo ena a mndandandawu, mphunzitsi wodziwika bwino Anna Garcia.
Nkhondo Yophunzitsira imaphatikizapo osati masewera a karati okha, komanso masewera olimbitsa thupi a plyometric (kulumpha) kuti akulitse mphamvu zophulika komanso kuyaka mafuta kwambiri. Mapologalamu amachitidwa pakanthawi kochepa ndi kuphulika kwamphamvu pagawo lotentha kwambiri. Za maphunziro safuna zida zowonjezera. Videorate War ikhoza kukukumbutsani pulogalamu ya BodyCombat kuchokera ku Les mills.
Zolimbitsa thupi zotere zitha kukhala Nkhondo kukumana 2-3 pa sabata, kuwaphatikiza ndi masewera olimbitsa thupi amphamvu a thupi lonse. Izi zikuthandizani kuti mugwiritse ntchito mozama pakuwotcha mafuta ndi kamvekedwe ka minofu. Pakati pa maphunziro amphamvu tikulimbikitsidwa kuti musamalire kusankha kuchokera ku HASfit ndi Total Body kuchokera ku FitnessBlender.
Ubwino wa pulogalamuyi:
- Nkhondo ndi yaikulu interval cardio workoutzomwe zidzakuthandizani kuwotcha mafuta, kufulumizitsa kagayidwe, kusintha ntchito ya mtima ndi kuchepetsa thupi.
- Pulogalamuyi imachokera pamagulu osakanikirana a masewera a karati, yomwe ndi imodzi mwa njira zothandiza kwambiri komanso zabwino zothetsera kulemera kwakukulu.
- Muphunzira pansi nyimbo zodziwika bwino kuchokera kwa ojambula otchuka amakono.
- Maphunzirowa amaphatikizapo masewera olimbitsa thupi a plyometric ndi aerobics omwe mumaphunzitsa bwino kwambiri komanso mumawononga zopatsa mphamvu panthawi yamaphunziro.
- Simudzafunika zida zowonjezera.
- Pulogalamuyi ili ndi njira ziwiri zochitira masewera olimbitsa thupi mphindi 2 ndi 30 - kutalika koyenera kusankha kwanu.
- Complex War ili kale ndi mitundu pafupifupi 20, ndipo miyezi ingapo iliyonse maphunziro amasinthidwa.
Ngakhale kuti makalasi Maziko ndi zinthu za masewera osakanikirana a karati, mapulogalamu Nkhondo mokwanira kunjenjemera ndi mwamphamvu. Chifukwa chake ngati muli ndi vuto ndi mafupa, chitani masewera olimbitsa thupi a plyometric osadumpha kapena kuyang'ana mapulogalamu ena okhala ndi ng'oma zochepetsedwa.
Onaninso: ndikosavuta kuchita masewera olimbitsa thupi a Cardio ndi Tracey mallet