Zamkatimu
- Gulu la maphunziro onse Eva Khodakovskaya
- Kufotokozera mwatsatanetsatane maphunziro onse Eva Khodakovskaya
- 1. Bikini
- 2. Chinsinsi cha Pilates
- 3. Mphamvu
- 4. Skalpel (Skalpel Tsopano tsopano)
- 5. Vuto la Scalpel
- 6. Thupi Lotentha
- 7. Wakupha Ćwiczenia
- 8. Kusintha
- 9. Ang'ono Wokwanira
- 10. Kutentha kwa Turbo
- 11. chandamale Jędrne Posladki
- 12. chandamale Płaski Brzuch
- 13. Zowonjezera
- 14. Vuto la Turbo
- 15. Kutsegula kwa Ćaly
- 16. Brzuch Ćwiczenia ndi mięśnie
- 17. Kusintha kwa thupi
- 18. Kutentha kwa Szok
- 19. Thupi Express
- 20. Thupi Langwiro
- 21. Kuthamangitsa s Gwizdami
- 22. Skalpel Wachiwiri
- 23. Model Onani
- Okonzeka mapulani, pulogalamu Eva Khodakovskaya
- Kuwunikira kwathunthu kwa mapulogalamu Eva Khodakovskaya
- Ndemanga za maphunziro payekha Eva Khodakovskaya
Kulimbitsa thupi kwa mphunzitsi waku Poland Eva Khodakovskaya (Ewa Chodakowska) adakwanitsa kukopa chidwi cha mamiliyoni ambiri ku Poland komanso padziko lonse lapansi. Pulogalamu yake inadabwa ndi kukhathamiritsa kwake komanso zotsatira zake mwachangu. M'mbuyomu, tinkakonda kulankhula za Eva Khodakovskaya ndi pulogalamu yake yayikulu. Lero malinga ndi zopempha zingapo kuchokera kwa omwe adalembetsa, tinaganiza zowonjezera nkhaniyi ndikufotokozera mwatsatanetsatane momwe amagwirira ntchito, zomwe zingakuthandizeni kuyendetsa kanema wawayilesi mosavuta.
Chifukwa chake, tikukupatsani tebulo labwino la maphunziro onse Eva Khodakovskaya, malongosoledwe atsatanetsatane amakanema aliwonse (kapangidwe ka kalasi + mawonekedwe), Adakonzekera mapulani a maphunziro pamalingaliro osiyanasiyana pamapulogalamu ake kuchokera kwa omwe amatilembetsa a Olga ndi mayankho ochokera kwa omwe adalembetsa. Mukasochera m'mapulogalamu osiyanasiyana eve, mukawerenga nkhaniyi, muyenera kusanthula zidziwitso zonse.
Gulu la maphunziro onse Eva Khodakovskaya
Njira yosavuta komanso yodziwikiratu yopezera pulogalamu yoyenera ndi Eva Khodakovskaya ndi gome Kulemba maphunziro onse. Gome lathu lili ndi mizati yotsatirayi:
- Dzina la pulogalamuyi
- Kutalika kwa pulogalamuyo panthawiyo
- Zovuta (1 mpaka 6)
- Kuthamanga kwamakalasi (mwachangu, pakati, pang'onopang'ono)
- Kutchuka kwa pulogalamuyo (yayikulu, yapakatikati, yotsika)
- Kulongosola mwachidule
Mwa njira, tebulo ndilabwino. Mutha kusiyanitsa zambiri pamtengo uliwonse wa mzati pogwiritsa ntchito mivi pamutu.
dzina | Kutalika | Zovuta | Mph | Popularity | Kulongosola mwachidule |
---|---|---|---|---|---|
bikini | mphindi 55 | 5 | Quick | High | Kulimbitsa thupi kwambiri thupi lonse |
Chinsinsi cha Pilates | mphindi 45 | 4 | wosakwiya | High | Pilates amadutsa pansi |
Mphamvu | mphindi 60 | 5 | obwerawa | High | Magawo atatu: cardio, pansi, cor |
Scalpel | mphindi 40 | 2 | wosakwiya | High | Kuchepetsa mphamvu zolimbitsa thupi m'malo amavuto |
Vuto la Scalpel | mphindi 40 | 3 | wosakwiya | High | Kuchepetsa mphamvu zolimbitsa thupi m'malo amavuto |
Thupi Lotentha | mphindi 45 | 5 | Quick | High | Kulimbitsa thupi kwambiri thupi lonse |
Wakupha icwiczenia | mphindi 40 | 4 | Quick | High | Kuchita masewera olimbitsa thupi kwa miyendo ndi m'mimba |
Kusintha | mphindi 70 | 6 | Quick | High | Maphunziro ozama (magawo 5, mphindi 10 iliyonse) |
Slim Fit | mphindi 50 | 3 | wosakwiya | High | Kuchita masewera olimbitsa thupi kotsika pang'ono ndikuyang'ana miyendo |
Turbo Kuyaka | mphindi 40 | 4 | Quick | High | Kuphunzitsa kalembedwe ka TABATA ndikugogomezera pa cor |
Chandamale Jędrne Posladki | mphindi 55 | 4 | obwerawa | Avereji | Chitani zolimbitsa thupi matako pansi, ena kulumpha |
Chandamale Płaski Brzuch | mphindi 55 | 3 | wosakwiya | Avereji | Kuchita masewera olimbitsa thupi pamimba pansi |
Chithunzi chowonjezera | mphindi 45 | 2 | Avereji | Avereji | Maphunziro apakatikati pamavuto |
Vuto la Turbo | mphindi 45 | 4 | Quick | Avereji | Maphunziro apakati |
Maphunziro onse | mphindi 30 | 3 | Quick | Avereji | Maphunziro apakatikati ndikuyang'ana pansi |
Belly Chitani masewera olimbitsa thupi | mphindi 15 | 2 | wosakwiya | Avereji | Kuphunzitsa khungwa pansi |
Kusintha kwa thupi | mphindi 55 | 2 | Avereji | Avereji | Maphunziro apakati ndi fitball |
Kuthamangitsidwa kwa Szok | mphindi 30 | 3 | Quick | Low | Kusintha kwa Cardio ndi masewera olimbitsa thupi kuti muhukule |
Thupi Lofotokozera | mphindi 45 | 2 | Avereji | Low | Maphunziro apakatikati pamavuto |
Thupi Langwiro | mphindi 40 | 2 | Avereji | Low | Kuchita masewera olimbitsa thupi ndi zolemera zaulere mthupi lonse |
Kulimbitsa thupi Gwizdami | mphindi 50 | 3 | obwerawa | Low | Zidutswa 3: pansi, cardio, pansi, cor |
Scalpel II | mphindi 25 | 1 | wosakwiya | Low | Zochita zolimbitsa thupi zimachepa kwambiri ndi mpando |
Model Onani | mphindi 45 | 1 | wosakwiya | Low | Kuphunzitsa ndi ma dumbbells apamwamba, komanso khungwa |
Pafupifupi zolimbitsa thupi zonse Eva Khodakovskaya ali palibe zowonjezerapo, kuphatikiza pa Thupi Langwiro ndi Model Model (amafunikira ma dumbbells owala), Kusintha kwa thupi (fitball yoyenera) ndi Target Płaski Brzuch (osowa thaulo). Mapulogalamu ena onse amangofunika Mat pansi. Ngati mulibe zopumira, zigwiritseni ntchito m'malo mwa mabotolo apulasitiki ndi madzi kapena mchenga.
Kuvuta kwa pulogalamu kumatsimikizika makamaka payekhapayekha kuwerengetsa kumangokhala kosasunthika. Kutchuka kwa pulogalamuyi sichizindikiro chofunikira kwambiri. Tidazindikiritsa pamatchulidwe azitchulidwe, kuchuluka kwa ndemanga ndi mayankho olondola pochita ndi onse ku Poland ndi m'maiko ena. Ngati simukugwirizana ndi kuwunika kwathu pulogalamu, lembani ndemanga tidzayesa kuganizira malingaliro onse.
Kufotokozera mwatsatanetsatane maphunziro onse Eva Khodakovskaya
1. Bikini
Kapangidwe ka pulogalamuyi
Maphunzirowa amakhala ndi zochitika zolimbitsa mobwereza bwereza, kuzungulira kulikonse kumatenga mphindi 20. Zochita zimachitidwa molingana ndi chiwembu: masekondi 30 amagwira ntchito / masekondi 10 kupumula.
Mawonekedwe
Kuphunzira kwakukulu kuchokera kwa Eva Khodakovskaya, komwe kumakhudza kusinthasintha kwamphamvu kwa thupi ndi masewera olimbitsa thupi (matabwa, squats, mapapu). Ntchitoyi imagwiridwa mosiyanasiyana. Imodzi mwa mapulogalamu otchuka kwambiri a eve.
2. Chinsinsi cha Pilates
Kapangidwe ka pulogalamuyi
Maphunziro amakhala pansi kwathunthu, otetezeka ku mawondo. Mu theka loyambirira la pulogalamuyi kuti muchite masewera olimbitsa thupi (kumbuyo ndi kachingwe), theka lachiwiri la miyendo ndi matako (mbali, zinayi zonse ndi m'mimba).
Mawonekedwe
Kuchita masewera olimbitsa thupi koyenera kuthana ndi mavuto amiyendo, matako, pamimba ndi m'chiuno. Pulogalamuyo pakuyang'ana koyamba ingawoneke ngati yosavuta, koma izi ndizosocheretsa. Minofu yanu idzamva katundu waukulu. Oyenera anthu omwe ali ndi mavuto olumikizana ndi mitsempha ya varicose.
3. Mphamvu
Kapangidwe ka pulogalamuyi
Kulimbitsa thupi kumaphatikizapo magawo atatu osiyana kwa mphindi 15-20:
- kwambiri cardio (3 mobwerezabwereza pamasewera 10 kuzungulira kulikonse)
- zochitika zapansi pa miyendo ndi matako (mbali, mbali zonse zinayi, kumbuyo)
- zolimbitsa thupi pansi pamimba ndi kumbuyo (kumbuyo ndi kachingwe)
Mawonekedwe
Cardio gawo la pulogalamuyi ndiyolimba kwambiri, chifukwa chake ndiloyenera kwa wophunzira wapamwamba. Koma gawo lachiwiri ndi lachitatu la phunziroli ndi loyenera maphunziro apakatikati. Mutha kuchita mphindi 15, 30 kapena 45 mwanzeru zanu (+ kutentha ndi kumanga).
4. Skalpel (Skalpel Tsopano tsopano)
Kapangidwe ka pulogalamuyi
Maphunziro akhoza kugawidwa m'magulu otsatirawa:
- masewera olimbitsa thupi mikono, mapewa ndi miyendo (Mphindi 5)
- mapapu, squats, mapazi olanda kumbali kwa ntchafu ndi matako (Mphindi 10)
- mlatho pansi kwa matako (Mphindi 3)
- zolimbitsa thupi pambali kwa miyendo (Mphindi 3)
- zolimbitsa m'mimba msana, miyendo ndi matako (Mphindi 3)
- zolimbitsa anayi kwa miyendo ndi matako (Mphindi 5)
- masewera kumbuyo kwake kwa mimba (Mphindi 7)
Mawonekedwe
Gawo lalikulu lazomwe zachitika mu pulogalamuyi zimayambira koyambirira, kenako ndikunyinyirika. Izi zimapatsa katundu wowonjezera. Kuchita masewera olimbitsa thupi kumachepa, koma m'nthawi yoyamba pali mapapu ndi ma squats (amatha kudumpha ngati muli ndi vuto la bondo). Skalpel - imodzi mwamagawo odziwika bwino kwambiri a eve Hodakovskaya. Mu 2016 adatulutsa pulogalamu yatsopano (Skalpel Tsopano). Maphunziro amapangidwa mumapangidwe atsopano, koma ndimitundu yonse yofananira.
5. Vuto la Scalpel
Kapangidwe ka pulogalamuyi
Maphunziro akhoza kugawidwa m'magulu otsatirawa:
- masewera olimbitsa thupi mikono, mapewa ndi miyendo (Mphindi 5)
- mapapu, squats, kulanda mapazi kwa ntchafu zanu ndi matako (Mphindi 10)
- zingwe zingapo: zachikale, mbali, zosintha kwa kutumphuka (Mphindi 10)
- zolimbitsa kumbuyo mpaka kumatako ndi pamimba (Mphindi 4)
- zolimbitsa anayi kwa matako ndi miyendo (Mphindi 5)
- masewera olimbitsa thupi kubwerera (Mphindi 3)
Mawonekedwe
Pulogalamuyi ndiyofanana ndi Skalpel, Skalpel Wyzwanie koma imawonjezera matabwa angapo oti agwire ntchito thupi lonse (makamaka minofu). Maphunziro olimbikira kwambiri komanso ovuta, amawonjezeredwa pantchito yolimbitsa thupi komanso zolimbitsa thupi moyenera.
6. Thupi Lotentha
Kapangidwe ka pulogalamuyi
Kuchita masewera olimbitsa thupi kumaphatikizapo masewera olimbitsa thupi 10, nthawi yozungulira ndi mphindi zitatu. Kuzungulira kulikonse kumakhala ndi zolimbitsa thupi zitatu: thupi lotsika (mapapu ndi squats), kumtunda (makamaka matabwa) ndi masewera olimbitsa thupi (kulumpha). Masewera olimbitsa thupi amatha masekondi 30 ndikubwereza m'manja awiri.
Mawonekedwe
Thupi Lolimbitsa Thupi potengera zomwe ali nazo komanso kuchuluka kwa katundu wofanana ndi Bikini (imodzi mwamapulogalamu otchuka kwambiri Eva Khodakovskaya). Palinso zochitika zina zolimbitsa thupi zolimbitsa thupi pansi. Zophwanya pulogalamuyi zili pafupi pomwepo, kuyimilira pang'ono pakati pakuzungulira. Pulogalamuyi ndiyambiri ya squats, mapapu, matabwa, kulumpha, koma palibe cholakwika ndi abs, chomwe sichikondedwa kwa ambiri omwe akutenga nawo mbali. Ngati simutha kumaliza kuzungulira 10 motsatira, chepetsani zolimbitsa thupi mpaka mutakhala ndi nthawi yabwino.
7. Wakupha Ćwiczenia
Kapangidwe ka pulogalamuyi
Maphunzirowa adachitika mozungulira katatu kwa mphindi 3. Kuzungulira kulikonse mumayembekezera gawo lochita masewera olimbitsa thupi (mphindi zitatu) ndi gawo lochita masewera olimbitsa thupi m'malo amavuto (mphindi 10).
- Dulani cardio: makamaka kudumphira pamalo owongoka
- Kutsekeka kwa masewera olimbitsa thupi m'malo amavuto: zolimbitsa thupi zochepa zomwe zimabwerezedwa mu magawo atatu (kulumpha, matabwa, zolimbitsa thupi, matako ndi miyendo).
Lembani cardio kubwereza kuzungulira konsekonse katatu, gawo la masewera olimbitsa thupi limasinthidwa kuzungulira kulikonse.
Mawonekedwe
Chifukwa cha magulu angapo olimbitsa thupi a mtima angawoneke ngati owopsa (makamaka iwo omwe ndi ovuta kulekerera masewera olimbitsa thupi). Koma masewera olimbitsa thupi a Cardio ndiokwera mtengo kwambiri kuthamanga, makamaka ngati mwakonzeka kuchita nawo. Pulogalamuyi mupeza kulumpha kosiyanasiyana, matabwa apamwamba komanso ammbali, zolimbitsa thupi pansi pamimba.
8. Kusintha
Kapangidwe ka pulogalamuyi
Kulimbitsa thupi kumaphatikizapo magawo 5 a mphindi 10:
- Miyendo yopyapyala
- Matako ndi ntchafu
- Lathyathyathya m'mimba
- Kutha kwa mbali
- Zida, mapewa, chifuwa, zaminyewa
Gawo lirilonse mumadikirira masewera olimbitsa thupi awiri. Pulogalamuyi ikukulirakulira.
Mawonekedwe
Uwu ndiye masewera olimbitsa thupi kwambiri Eva Khodakovskaya, ngati mungapange mphindi 60 zokha. Koma mutha kungosankha magawo amphindi 10 omwe mumakonda. Chonde dziwani kuti zigawo ziwiri zomaliza ndizolimba kwambiri.
9. Ang'ono Wokwanira
Kapangidwe ka pulogalamuyi
Maphunziro akhoza kugawidwa m'magulu otsatirawa:
- masewera olimbitsa thupi mikono, mapewa ndi miyendo (Mphindi 7)
- mapapu, squats, kulandidwa kwa miyendo, kuchita masewera olimbitsa thupi kwa ntchafu ndi matako (Mphindi 10)
- mlatho pansi kwa matako (Mphindi 3)
- zolimbitsa thupi pambali kwa miyendo (Mphindi 7)
- zolimbitsa maondo, manja ndi mawondo ndi mimba kwa mimba, kumbuyo, miyendo & glutes (Mphindi 8)
- masewera kumbuyo kwake kwa mimba (Mphindi 5)
Mawonekedwe
Kuchita masewera olimbitsa thupi komweku kumakhudza kwambiri Skalpel, koma ndikuyang'ana ntchafu ndi matako. Gawo loyamba la kalasi ndilovuta kwambiri chifukwa cha masewera olimbitsa thupi komanso Bernie wolimbitsa thupi. Mu theka lachiwiri la pulogalamuyi, yomwe imachitika pansi, masewera olimbitsa thupiwo amadziwika bwino komanso amapezeka.
10. Kutentha kwa Turbo
Kapangidwe ka pulogalamuyi
Pulogalamuyi ili ndi maulendo 9, machitidwe awiri kuzungulira kulikonse. Kuyeserera kumachitika motsatira TABATA: masekondi 2 amagwira ntchito / masekondi 20 kupumula, njira 10.
Mawonekedwe
Eva Chodakowska adaphatikizira pagawo lililonse 1 la masewera olimbitsa thupi komanso 1 yochita masewera olimbitsa thupi. Pulogalamuyi mupeza zingwe zosiyanasiyana, chifukwa chake mumagwira ntchito bwino pamimba pamimba. Kuzungulira komaliza kumachitika opanda nsapato, mudzachita masewera olimbitsa thupi m'masokosi anu (kapena mutha kugwiritsa ntchito kansalu kakang'ono).
11. chandamale Jędrne Posladki
Kapangidwe ka pulogalamuyi
Pulogalamuyi ili ndi zozungulira ziwiri mphindi 20. Kuzungulira koyamba kwa oyamba kumene, kuzungulira kwachiwiri kupita patsogolo. Kuzungulira kulikonse kumakhala ndi zochitika 10 zomwe zimabwerezedwa mozungulira katatu. Kuchita masewera olimbitsa thupi kumachitika masekondi 3, pakati pa masewera olimbitsa thupi kwa masekondi 30.
Mawonekedwe
Training Target Jędrne Posladki cholinga chake ndikukulitsa minofu ya matako. Mutha kukoka, kuti muzungulire ndikuwongolera matako anu, komanso kuti mumange ntchafu ndikuchotsani malo am'munsi. Kuzungulira koyamba kuli kwathunthu pa Mat. Kuzungulira kwachiwiri kumaphatikizapo mapapu, squats ndi kudumpha. Oyamba kumene atha kuchita theka lokha la kalasi, kupita patsogolo - mphindi 50 zonse. Kusunga sikofunikira.
12. chandamale Płaski Brzuch
Kapangidwe ka pulogalamuyi
Pulogalamuyi ili ndi zozungulira ziwiri mphindi 20. Kuzungulira koyamba kwa oyamba kumene, kuzungulira kwachiwiri kupita patsogolo. Kuzungulira kulikonse kumakhala ndi zochitika 10 zomwe zimabwerezedwa mozungulira katatu. Kuchita masewera olimbitsa thupi kumachitika masekondi 3, pakati pa masewera olimbitsa thupi kwa masekondi 30.
Mawonekedwe
Mapulogalamu onsewa Amayang'ana momwemonso, ndi Target Płaski Brzuch okha omwe amakhala ndiminyewa yayikulu. Mutha kulimbitsa ndikusintha gawo la pamimba, m'chiuno ndi kumbuyo. Pulogalamuyi imachepa (kupatula UPS yotentha), imadutsa pansi, koma mukadikirira masewera olimbitsa thupi. Oyamba kumene atha kuchita theka lokha la kalasi, kupita patsogolo - mphindi 50 zonse. Mufunika chopukutira ndi nsalu zing'onozing'ono kapena zimbale zouluka.
13. Zowonjezera
Kapangidwe ka pulogalamuyi
Pulogalamuyi ili ndi maulendo asanu. Kuzungulira kulikonse kumakhala ndi zolimbitsa thupi ziwiri zomwe zimayang'ana thupi lakumunsi loyang'ana kumtunda. Kuyesera kuzungulira kumabwerezedwa mozungulira katatu. Pakati pa zozungulira, mphindi imodzi yopuma.
Mawonekedwe
Pulogalamuyi imakhudzanso ntchito yayikulu pamavuto akulu: pamimba, matako, ntchafu. Maphunziro amasamutsidwa mosavuta kudzera mu mtima wochepa wa cardio ndikupumula pakati pamaulendo. Ngati mukufuna kuwonjezera kuchuluka kwamakalasi, ingoyesani masewera olimbitsa thupi a Cardio ndikumapuma pang'ono pakati pakuzungulira.
14. Vuto la Turbo
Kapangidwe ka pulogalamuyi:
Pulogalamuyi ili ndi maulendo 8. Kuzungulira kulikonse kumakhala ndi machitidwe 4 osiyanasiyana obwerezedwa pamapazi awiri. Zochita zimachitidwa molingana ndi chiwembu cha masekondi 2 ogwira ntchito / masekondi 20 kupumula.
Mawonekedwe:
Kuchita masewera olimbitsa thupi mokwanira, kumathamanga mosadukiza osayima. Koma kusinthana kwamachitidwe osiyanasiyana olimbitsa thupi kumasamutsidwa mosavuta. Mupeza masewera olimbitsa thupi ambiri, ma squat ndi mapapu, machitidwe osiyanasiyana am'mimba pansi.
15. Kutsegula kwa Ćaly
Kapangidwe ka pulogalamuyi:
Pulogalamuyi ili ndi maulendo asanu. Kuzungulira kulikonse kumakhala ndi zolimbitsa thupi ziwiri: masewera olimbitsa thupi, zolimbitsa ntchafu ndi matako. Zochita mozungulira mozungulira mozungulira kawiri. Zochita zilizonse zimatenga mphindi imodzi.
Mawonekedwe
Kutalikaku kulimbitsa thupi kochokera kwa Eva Khodakovskaya kumatanthauza kuyang'ana kumtunda: m'chiuno ndi matako. Chifukwa chake ngati muli ndi vuto la "heavy heavy" pulogalamu ya Caly Trening ikukuyenderani bwino! Chifukwa cha kusinthasintha kwa plyometric ndikuchita masewera olimbitsa thupi mudzawotcha mafuta ndikukhwimitsa malo amvuto la ntchafu ndi matako.
16. Brzuch Ćwiczenia ndi mięśnie
Kapangidwe ka pulogalamuyi
Ntchitoyi ndi ya abs ikuphatikizapo zigawo zotsatirazi:
- Zolimbitsa thupi kumbuyo (Mphindi 10)
- Plank (3 mphindi)
- Zochita pamimba (2 mphindi)
Mawonekedwe
Ndi pulogalamu yayifupi yakumimba pansi, yomwe imatha kuchitika ngati kuwonjezera pa kulimbitsa thupi kulikonse. Poganizira bwino atolankhani ndi dongosolo lonse laminyewa. Osakakamizidwa ngati muli ndi mavuto kumbuyo kwanu komanso kumbuyo kwanu.
17. Kusintha kwa thupi
Kapangidwe ka pulogalamuyi
Izi zolimbitsa thupi ndi fitball zimakhala ndimayendedwe 10. Kuzungulira kulikonse kumakhala ndi zolimbitsa thupi ziwiri, zobwerezedwa pamapiko awiri. Zochita zimachitidwa ndi masekondi 2 ntchito / masekondi 2 kupumula.
Mawonekedwe
Pulogalamuyi ndiyofunika kwambiri: imaphatikizapo masewera olimbitsa thupi a plyometric ndi fitball, chifukwa chake musayembekezere ntchito yomasuka pa mpira. Koma pambuyo pa kuzungulira kwachisanu ndi chimodzi, mayendedwe a maphunziro amachepetsedwa kwambiri. Ngakhale kuti zolimbitsa thupi ndi fitball nthawi zambiri zimagwira ntchito yolimba, Eva Chodakowska adaphatikizira pulogalamuyi kuchuluka kokwanira kwa mapangidwe a ntchafu ndi matako owonda.
18. Kutentha kwa Szok
Kapangidwe ka pulogalamuyi
Pulogalamuyi ikuphatikiza zozungulira izi:
- Zochita za Cardio ndi zolimbitsa mwendo (mphindi 5)
- Zolimbitsa thupi m'mimba pansi (mphindi 5)
- Zochita za Cardio ndi zolimbitsa mwendo (mphindi 5)
Kenako zozungulira zonse zitatu zimabwerezedwanso.
Mawonekedwe
Pulogalamuyi Eva Chodakowska adaphatikizapo zina zopanda ntchito zomwe sizofala m'makanema ake ena. Pazinthu zina zolimbitsa thupi mumafunikira malo akulu akulu, koma ngati mukufuna mutha kukonza zolimbitsa thupi kuti zigwirizane ndi kuthekera kwanu. Pulogalamuyi ikuphatikiza DVD imodzi yokhala ndi kanema-Skalpel II. Sanachite chilichonse chotenthetsa (koma ndi Mangirirani mahatchi kugaleta). Kutentha kosankha, onani apa: Kutenthetsa musanachite masewera olimbitsa thupi: kuchita masewera olimbitsa thupi + dongosolo.
19. Thupi Express
Kapangidwe ka pulogalamuyi
Pulogalamuyi ili ndi maulendo asanu. Kuzungulira kulikonse kumaphatikizapo zolimbitsa thupi za 5-2 zomwe zimayang'ana ntchafu ndi matako ndikuyang'ana pachimake. Kuyesera kuzungulira kumabwerezedwa mozungulira katatu. Pakati pa kuzungulira 3 miniti ya cardio kapena kupumula pa kusankha kwanu.
Mawonekedwe
Maphunziro ofanana ndi Ekstra Figura mumapangidwe koma katundu wochulukirapo. Pulogalamuyi imaphatikizapo masewera olimbitsa thupi okwanira, koma m'modzi mwa omwe amagwirizana ndi Eva akuwonetsa zochitikazo. Gawo loyamba la kalasi ndilolimba kwambiri kuposa theka lachiwiri.
20. Thupi Langwiro
Kapangidwe ka pulogalamuyi
Pulogalamuyi ili ndi maulendo asanu. Kuzungulira kulikonse kumaphatikizapo masewera olimbitsa thupi 5-2 okhala ndi ma dumbbells, makamaka magulu angapo akatundu nthawi imodzi. Kuyesera kuzungulira kumabwerezedwa mozungulira katatu.
Mawonekedwe
Pulogalamuyi imachitika popanda cardio wamba (gawo lophunzitsira lokha), koma pakuwononga kusintha kwakanthawi kwamalo ndi masewera olimbitsa thupi a mnohopoliarnosti, kugunda kwamtima kwanu kudzakhala m'dera la gyrosigma m'makalasi onse. Thupi Langwiro ndilolimbitsa thupi kwambiri pamagawo azovuta zakumtunda ndi kumunsi kwa thupi. Dumbbells amatenga osaposa 2 kg.
21. Kuthamangitsa s Gwizdami
Kapangidwe ka pulogalamuyi
Kulimbitsa thupi kumaphatikizapo magawo atatu osiyana:
- kuchita zolimbitsa thupi ndi matako (kuzungulira kozungulira 2, kubwereza m'magulu atatu)
- kwambiri cardio (2 wozungulira wochita masewera olimbitsa thupi a Robin mosalekeza)
- zolimbitsa thupi pansi pamimba ndi kumbuyo (kuzungulira kozungulira katatu komwe kumabwerezedwa m'magulu awiri)
Magawo awiri oyamba amakhala kwa mphindi 13, gawo lachitatu ndi mphindi 20.
Mawonekedwe
Gawo loyambirira la pulogalamuyi mukuyembekezera zolimbitsa mwendo mwatsatanetsatane. Gawo lachiwiri ndilolimba, likhoza kuchitika ngati cardio yosiyana. Gawo lachitatu likhala lothandiza makamaka kwa iwo omwe sakonda bala: apa pali njira zina zolimbitsa thupi zomwe zili pamimba ndi kumbuyo kwake. Mutha kuchita magawo osiyana, kapena kuchita masewera olimbitsa thupi mwanzeru zanu.
22. Skalpel Wachiwiri
Kapangidwe ka pulogalamuyi
Masewera olimbitsa thupi amakhala ndi maulendo atatu. Kuzungulira kulikonse kumakhala ndi zochitika 3 zomwe zimabwerezedwa mozungulira katatu. Zochitazo ndizofanana ndi nthawi yophunzitsira, gawo lokhalo - pamaphunziro, mufunika mpando. Zochita zilizonse ziyenera kuchitika maulendo 4
Mawonekedwe
Kuchita masewera olimbitsa thupi kosavuta kuchokera ku Eva Khodakovskaya, komwe kuli koyenera ngakhale kwa oyamba kumene. Kwa makalasi mufunika mpando wokhazikika kapena kuti mukhale ndi mipando ina yomwe ilipo. Pulogalamuyi ikuphatikiza DVD imodzi yokhala ndi kanema Kuthamangitsidwa kwa Szokzomwe zingaphatikizidwe wina ndi mnzake. Sanachite chilichonse chotenthetsa (koma ndi cholembera).
23. Model Onani
Kapangidwe ka pulogalamuyi
Masewera olimbitsa thupi amakhala ndi zozungulira zingapo mphindi 7-8:
- Zolimbitsa thupi za mikono ndi mapewa okhala ndi ma dumbbells
- Zolimbitsa thupi kumbuyo ndi chifuwa ndi ma dumbbells
- Mapulani ndi kukankha-UPS
- Zolimbitsa thupi m'mimba kumbuyo
- Chitani masewera olimbitsa thupi m'mbali mwa mbali
Mawonekedwe
Ndi masewera olimbitsa thupi abwino owunika minofu yakumtunda: mapewa, mikono, chifuwa, nsana, m'mimba, corset yaminyewa. Mufunika ma dumbbells ochepa (osapitilira 2 kg).
Okonzeka mapulani, pulogalamu Eva Khodakovskaya
Ngati mukufuna kuyamba ndi Eva Khodakovskaya, koma simukudziwa komwe mungayambire, tikukupatsani zosankha zingapo mapulani okonzekera maphunziro kwa masiku 5 pa sabata. Tsiku limodzi mu sabata onetsetsani kuti mulola kutambasula kwamagulu onse aminyewa. Mwachitsanzo, onani: mapulogalamu 20 ochokera ku FitnessBlender otambasula.
Mutha kuphatikiza zolimbitsa thupi zokha kapena kusintha pang'ono dongosolo lathu la sabata. Muthanso kuphunzitsa maulendo 3-4 pa sabata, kapena maulendo 6-7 pa sabata kutengera kuthekera kwanu. Yesani zosankha zosiyanasiyana, posankha dongosolo labwino kwambiri la maphunziro a sabata.
Njira kwa oyamba kumene (zovuta zonse):
- PN: Scalpel
- W: Thupi Langwiro
- CP: Scalpel II
- THU: Chithunzi Chowonjezera
- ZOKHUDZA: Kuyang'ana Kwachitsanzo
- SB: kutambasula
Zosankha pamlingo wapakatikati (madera onse ovuta):
- PN: Caly Kuthamangitsa
- Mu: Turbo Kuwotcha
- CP: Wochepa Kwambiri
- THU: Turbo Challenge
- WACHISANU: Skalpel Wyzwanie
- SB: kutambasula
Zosankha pamlingo wapamwamba (madera onse ovuta):
- PN: Mphamvu
- W: Wakupha Ćwiczenia
- CP: Chinsinsi cha Pilates
- THU: Bikini kapena Hot Hot
- FRI: Rewolucja (zotheka kutenga magawo aliwonse)
- SB: kutambasula
Njira yomwe imagogomezera matako ndi ntchafu:
- PN: Caly Kuthamangitsa
- W: chandamale Jędrne Posladki
- CP: Body Express, kapena Bikini
- THU: Ang'ono Oyenerera
- FRI: Rewolucja (gawo 1 ndi 2) kapena ma Sukces (opanda gawo la m'mimba)
- SB: kutambasula
Njira yosankha motsindika pamimba:
- MONI: Turbo Spalanie + brzuch Ćwiczenia ndi mięśnie
- W: Chinsinsi cha Pilates
- CP: Szok Trening kapena Killer Ćwiczenia
- THU: chandamale Płaski Brzuch
- FRI: Rewolucja (gawo la 3 ndi 4) kapena ma Sukces (opanda gawo la miyendo)
- SB: kutambasula
Cardio ya mtima wosankha:
- PN: Skalpel
- W: Chinsinsi cha Pilates
- CP: Wochepa Kwambiri
- THU: Skalplel Zovuta
- PT: Target Płaski Brzuch kapena Target Jędrne Posladki (theka loyamba)
- SB: kutambasula
Kuwunikira kwathunthu kwa mapulogalamu Eva Khodakovskaya
Kuwunikanso kwa mapulogalamu Eva Khodakovskaya adagawana nafe tsamba lolembetsa Olga. Tikuthokoza Olga chifukwa chofotokozera zam'mbuyomu, chifukwa mayankho amoyo pamapulogalamuwa amapereka lingaliro labwino kwambiri pamapulogalamuwa.
"Mukayesa kuphunzitsa Eva Khodakovskaya, mumayamba kumvetsetsa chifukwa chake ambiri omwe amaonera makanema ake pa Youtube komanso olembetsa patsamba lake la Facebook komanso malo ena ochezera pa intaneti. Ili ndi zina mphamvu yapadera, makalasiwo ndi othandiza kwambiri, ndipo mawonekedwe ake amalimbikitsa kukwaniritsa zotsatira zabwino.
Kuphunzitsa Eva Khodakovskaya kudzakopa chidwi cha iwo omwe amakonda zolimbitsa thupi zolimbitsa thupi komanso machitidwe a Pilates. Kwa makalasi nthawi zambiri safuna zida zowonjezera (kupatula Mat). Ntchito yoyenera kupeza onse oyamba kumene komanso anthu omwe amachita masewerawa kwanthawi yayitali. Nayi pulogalamu yayikulu:
1. Kusintha. Pulogalamuyi ndiyovuta kwambiri, makamaka kumapeto kumakhala kovuta kuti mpweya wanu ndi mphamvu zanu ziyambe kuchoka. Kuphatikiza apo kulimbitsa thupi ndikuti gawo lirilonse limatha kuchitidwa padera ndikulibwereza kangapo. Ubwino wake wina: masewera olimbitsa thupi osankhidwa bwino, pali zolemera ndi cardio mwamphamvu komanso moyenera. Mwa minuses: imakhudza mtima kwambiri, chifukwa chake omwe amateteza miyendo kapena kukhala ndi mavuto amtima, zolimbitsa thupi sizigwira ntchito.
2. Mphamvu. Pulogalamuyi, kulumpha kwambiri, ma burpee ena, mapapu ndi masewera olimbitsa thupi pa Mat, makamaka kukweza mwendo ndikuchita zolimbitsa thupi. Mphamvu za gululi ndi kupezeka kwa zolimbitsa thupi zomwe zimakhudza zovuta zonse (miyendo, mikono, atolankhani). Kutentha kwabwino komanso kutambasula. Mwa ma minuses: kudumpha kwambiri chifukwa chake, iwo omwe amateteza mapazi kapena omwe ali ndi vuto ndi masewera olimbitsa thupi sangagwire ntchito.
3. Wakupha Ćwiczenia. Killer Ćwiczenia - masewera olimbitsa thupi ovuta, otenga mphindi 45. Mndandanda wa masewera olimbitsa thupi, koma kuphatikiza kwa zolimbitsa thupi ndizoyambirira kwambiri! Cardio amazungulira combo ina pomwe pali mphamvu ndikudumpha.
4. Kuthamanga kwa Szok. Pulogalamuyi ndiyolimba kwambiri, zimachitika popanda ma chart, ndipo kwa oyamba kumene zitha kukhala zovuta kunyamula. Mwa makanema ochepetsa: gawo loyamba limafunikira malo akulu chifukwa pali zodumphira mchipindacho, chifukwa chake ngati muli ndi malo ochepa, zimakhala zovuta kuphunzitsa.
5. Bikini. Imodzi mwazochita zovuta kwambiri, zochitika zonse zimachitidwa ndi kulemera kwa thupi lake. Pulogalamuyi imasinthasintha magulu atatu azolimbitsa thupi poyambira (kapena mapapu kapena ma sumo squats), kenako ndimachita zolimbitsa thupi (kapena kukankha-UPS kapena matabwa ammbali, kapena kudumphira pampando ndi kulanda dzanja limodzi), kenako zolimbitsa thupi, koma zolimba (kapena kudumpha, kapena kuthamanga, kapena kulumpha mapapu).
6. Vuto la Scalpel. Kanema ovuta kwambiri ndi Skalpel Wyziwanie. Zomwe zimachitika nthawi yonse yolimbitsa thupi pa ntchafu, matako, chiuno, m'mimba, ntchafu ndi matako makamaka.
7. Scalpel. Kanemayo wa mphindi 40 amakhala ndi zochitika zolimbitsa thupi m'malo ovuta ndipo zimachitika pang'onopang'ono. Pulogalamuyi imalimbikitsidwa kwambiri mchiuno ndi matako komanso kukhala ndi gawo labwino pa atolankhani. Maphunziro amakhala chete, koma amapumira pakati pa zolimbitsa thupi, zomwe nthawi zina zimayenda bwino.
8. Chinsinsi Cha Ma Pilates. Secret Pilates - ma Pilates abwino kwambiri, opanda ma cardio. Kuyenda modekha, kuchuluka kokwanira kokwanira (zonse zimadalira zolimbitsa thupi), koma ndiwo malire anu, minofu ikawonekera kale. Zochita zonse zimachitidwa pansi pa Mat.
9. Skalpel Wachiwiri. Skalpel II ndimachita masewera olimbitsa thupi ndi mpando, makamaka paminyewa ya miyendo, m'chiuno ndi manja. ”
Ndemanga za maphunziro payekha Eva Khodakovskaya
Chinsinsi cha Pilates
Mphamvu
Scalpel
Vuto la Scalpel
Wakupha icwiczenia
Kusintha
Slim Fit
bikini
Kutentha kwa Turbo
Brzuch icwiczenia ndi mięśnie
Kusintha kwa thupi
Vuto la Turbo
Scalpel II
Yesani ndipo muphunzitse bwino Eva Khodakovskaya zomwe zingakuthandizeni kuti mupange maloto anu. Pakati pa kanema eve, aliyense atha kupeza pulogalamu yoyenera yomwe ingalimbikitse kukwaniritsa zotsatira zabwino.