Weider X-Factor ST: maphunziro ovuta ogwira ntchito pakukula kwa thupi lonse

Ngati mukufuna kuonda, sinthani thupi lanu ndikuwonjezera mphamvu ya minofu, yesani zovuta Kupitiliza X-Zochitika ST mphunzitsi Nahesi Crawford. Kwa makalasi simukusowa zida zowonjezera - thupi lanu lokha ndikulakalaka kukwaniritsa cholinga chanu!

Kufotokozera kwamapulogalamu a Weider X-Factor ST

Weider X-Factor ST ndizovuta zolimbitsa thupi zomwe zingakuthandizeni kupanga wochepa thupi komanso wamphamvu. Pulogalamu yamasabata a 8 imaphatikizapo zochitika zogwira ntchito, mphamvu, ma aerobic ndi plyometric pakusintha kwathunthu kwa chithunzi chanu. Mudzawotcha mafuta, kulimbitsa corset yamphamvu ndikupanga mpumulo wanthawi zonse thupi. Simukusowa zida zowonjezera komanso zokumana nazo zakuya, pulogalamuyi ndiyoyenera kwa akatswiri osiyanasiyana olimbitsa thupi.

Zovutazo zikuphatikizapo Zochita 8 zoyambira , vidiyo imodzi mlungu uliwonse (Sabata 1, Sabata 2, Sabata 3,…, Sabata 8). Kulimbitsa thupi kwakukulu kumatenga mphindi 40, kuphatikiza kutentha ndi mafunde. Ndi awa: Zochita 12 zosiyana mobwerezabwereza mozungulira kawiri, mukatha kuchita masewera olimbitsa thupi mupuma pang'ono. Pakati pa mabwalo amalingalira mphindi yopuma. Makalasi satopa, koma apange thukuta. Pafupifupi, pulogalamu imodzi imatha kuwotcha ma 300-350 calories. Chifukwa chake, sabata iliyonse yotsatira yamaphunziro idzakhala yovuta kwambiri.

Kuphatikiza pa kanema wamkulu wa mphindi 40, pulogalamuyi imaphatikizaponso 4 bonasi kulimbitsa thupi:

  • ABS (Mphindi 10)
  • Ulemu ndi ntchafu (Mphindi 15)
  • Thupi Lonse (mphindi 20)
  • Yoga (mphindi 20)

Wophunzitsayo amagwiritsa ntchito masewera olimbitsa thupi osiyanasiyana polimbitsa minofu ndi kuyatsa mafuta. Gwiritsani ntchito zolimbitsa thupi zokwanira khungwa, kuphatikizapo matabwa osakanikirana. Kuthamanga kwamaphunziro kumakhala koyenera kwamphamvu-katundu sikofunikira, makamaka mu kanema woyamba. Pang'onopang'ono, mphamvuyo idzawonjezeka, machitidwe a plyometric awonjezedwa, koma sabata yoyamba ntchito mu pulogalamuyi ikhale yotheka kwa aliyense.

Ndandanda ya zolimbitsa thupi Weider X-Factor ST

Course Weider X-Factor ST imakhala ndi kalendala yokonzeka yamakalasi. Mudzagwira ntchito iliyonse 3-4 pa sabata. Masiku ena mutha kuchita cardio iliyonse pakusankha kwanu kwamakalasi a bonasi. Tsiku limodzi patchuthi. Monga mukuwonera, pulogalamuyi imaganiza ndandanda yaulere, Zabwino kwambiri kwa iwo omwe amakonda kuphatikiza videoframerate osiyanasiyana.

Mukuyembekezera zochitika zotsatirazi: maphuphu, ma push, ma burpees, supermans, matabwa, milatho ya mchiuno, nkhonya zamithunzi, ma plyo, mapazi ofulumira, mwendo umodzi wamiyendo, zopinira, okwera mapiri, ma sumo, ma jump olumpha. Pafupifupi zochitika zonse zimakhudza kusintha kosavuta komanso kovuta. Mlungu uliwonse mukuyembekezera zolimbitsa thupi zovuta kwambiri. Pazinthu zina zolimbitsa thupi, mungafunike kuyimilira pushups, koma ndizotheka.

Pulogalamuyi ndi yoyenera pa maphunziro apakatikati. Ngati ndinu wophunzira wapamwamba, dutsani masewera olimbitsa thupi oyamba a 2-3 ndikupita molunjika ku sabata lachinayi ndi lachisanu. Ngati ndinu oyamba kumene, zovuta za Weider X-Factor ST mutha kubweranso munthawi zina, gwiritsani ntchito kusintha kosavuta kwa masewera olimbitsa thupi.

Ubwino ndi zoyipa za pulogalamuyi:

Ubwino wa pulogalamuyi:

  • Pulogalamu ya Weider X-Factor ST ikuthandizani kuwotcha mafuta ndi kuchotsa mapaundi owonjezera.
  • Muthandizira kukulitsa mphamvu zamatupi ndikulankhula thupi lonse.
  • Simufunikanso zida zowonjezera, zolimbitsa thupi zonse zimachitika ndikulemera kwa thupi lake.
  • Maphunziro amaperekedwa kalendala yokonzeka yamakalasi kwamasabata asanu ndi atatu.
  • Ndandanda ndizosavuta kutsatira: sabata iliyonse imagwirizana ndi maphunziro amodzi.
  • Pulogalamuyi ikuwonetsa zosankha zingapo zomwe mungasankhe zomwe zingakusinthireni.
  • Mudzapeza katundu wapamwamba kwambiri komanso wosiyanasiyana wa kutumphuka: matabwa, Superman, crunchy.
  • Zovutazo zikuphatikiza 4 kanema wa bonasi wamfupi: thupi lonse, kumimba, ntchafu ndi matako, yoga.
  • Makanema ojambula zachita bwino kwambiri: Imatenga mphindi 40, imakhala ndi mabwalo angapo, kuphatikiza zolimbitsa thupi ndi zolimbitsa thupi.

Zoyipa za pulogalamuyi:

  • Osati cardio yochuluka, iyenera "kufika" pambali monga momwe akulimbikitsira kalendala ya makalasi. Mwachitsanzo, onani: Kugwiritsa ntchito masewera olimbitsa thupi kunyumba kwamphindi 10
  • Zochita zonse 8 zofunika yomangidwa pamfundo yofananayoPhatikizani zolimbitsa thupi zofananira ndikukhala ndi kutentha komanso kutambasula komweko.
  • Pulogalamu yama Coach ili ndi tanthauzo lomveka, lomwe lingayambitse zovuta kumvetsetsa malangizo ake.
  • Kanema wopatsa modekha: kapena dzina lochita masewera olimbitsa thupi kapena poyimitsa nthawi silinaperekedwe.

Monga Weider X-Factor ST ndiabwino popanga thupi lamphamvu ndikusintha mawonekedwe, koma kukhala ndi makanema ofanana mkati mwa masabata 8 mwina sikungakhale kovuta. Komabe, ngati malingaliro akusintha kochita masewera olimbitsa thupi ndi zochitika zina (monga zalembedwera kalendala), ndiye kuti mutha kuwonjezera maphunzirowa ku mndandanda wa "osankhidwa".

Onaninso: Wankhanza Steve Uria: 20 zolimbikira zolimbitsa thupi.

Siyani Mumakonda