Pambuyo pa chikondwerero cha Chaka Chatsopano, ndi nthawi yoti muzisamalira nokha. Ndipo ngati mutatopa kwambiri, tikukuphunzitsani za Barry's Bootcamp, zomwe zikuphatikizapo mafilimu ambiri a Hollywood. Choncho tulukani mu nthawi yozizizira ndi patsogolo, kumanga thupi loyenera!
Choncho, dziwani bwino njira yophunzitsira ya Barry's Bootcamp. Ngati simukudziwa, bootcamp ndi ntchito yowopsya komanso yogwira ntchito yomwe ili ndi maphunziro a asilikali, omwe amatha kupanga njovu ndi ballerina. Ndipo Barry Jay - wodziwa bwino masewera olimbitsa thupi, yemwe adapanga njira yake ndikupanga chipembedzo chenichenicho - pamene adachoka ku New York kupita ku Los Angeles, adangogonjetsa mapiri a Hollywood. Kwa dongosolo lomwe tikukupatsani, mwachitsanzo Amanda Seyfried, Jessica Biel, Katie Holmes ndi Jessica Alba. Pali chirichonse apa - kuthamanga kwakukulu, mphamvu zovuta komanso kusungika, kugwedeza kupuma, kutukuta, kugwedeza manja ndi mapazi, ndipo, ndithudi, zotsatira zofulumira.
Choyamba, kumbukirani mfundoyi: pulogalamuyo yokha ndiyo sitepe yoyamba. Zithunzizi zimakhala zojambula kwa milungu itatu, zomwe zimakhala zosiyana ndi zochitika zake. Koma musachite mantha, pamapeto pake mudzalandira mphotho yoyenera: pang'onopang'ono thupi lanu lidzayandikira Hollywood miyezo.
Chabwino, wokonzeka kugwira ntchito ngati nyenyezi ndi msilikali mwa munthu mmodzi? Ndiye pitani patsogolo!
Mosiyana ndi mapulogalamu ambiri ophunzitsira, omwe amachokera kumabwereza angapo, poyamba amaikidwa, apa muyenera kuyesa kuti apange nthawi yochuluka. Ikubwereza mfundo, simungakhoze kuwerengera. Ingoyendetsani mofulumira momwe mungathere, ndipo imani pa chizindikiro cha stopwatch. Mu sabata, ndi bwino kugwiritsa ntchito maphunziro awiri kapena atatu.
Mlungu 1. Kuyika maziko
Panthawiyi, mutha kukweza thanzi lanu, makamaka mukamayesetsa kupirira, thupi liyamba kuyaka mafuta ambiri panthawi yophunzitsa ndikukula bwino.
Khwerero 1. Kuthamanga
Nthawi - Mphindi 3
Gwiritsani ntchito paulendo pa liwiro la 6 km / h.
Khwerero 2. Mphamvu Zochita
Makina osindikizira a Squat ndi benchi
Nthawi - 1 miniti.
Ikani miyendo yanu yayitali kuposa mapepala ndi kukoketsa makilogalamu asanu (5 makilogalamu iliyonse) kumapewa, kutambasula manja. Tengani m'chiuno mwako, pita kumka kwa theka-oyendetsa, usadule miyendo yanu pansi ndipo musagwedezeke kumbuyo.
Yambani miyendo yanu ndi kumbuyo, ndipo pitirizani kuyendetsa, kanizani zitsulozo pamwamba pa mutu wanu. Bweretsani zithunzithunzi pamapewa anu ndi kubwereza zochitikazo. Masekondi khumi omaliza a njirayi musamangokakamizika kuti muthe kumbuyo, muzichita masewera okhaokha, mutagwira zipolopolo pamapewa.
Kukwezera zokometsera ku biceps
Nthawi - 2 Mphindi.
Ikani miyendo yanu patali kuposa mapira, tenga nyemba (4 makilogalamu aliyense) ndi kutembenuzira manja anu kutali nokha. Sungani mikono yanu ndikukweza zipolopolo bwino. Bwererani ku malo oyambira ndikuchitanso. Masekondi 20 omalizira a njirayi amachititsa masewero olimbitsa thupi, osati kwa theka.
Khwerero 3. Kuthamanga ndi mtunda
Nthawi - Mphindi 3.
Ikani liwiro pa 6 km / h. Samalani kuti phokosolo liyenera kusinthidwa mphindi iliyonse: pamphindi 1 - 2%, mphindi 2 - 4%, 3mphindi - 6%.
Khwerero 4. Mphamvu Zochita
Mzere wam'mbuyo.
Nthawi: Nthawi yonse yomwe mungathe. Gwiritsitsani!
Imani mukulingalira pa zithumba, kuyika mapazi anu palimodzi, kuwongolera miyendo yanu ndi kukoka iwo molumikizana ndi thupi lanu. Musamapweteketse mutu wanu, kukanika m'chiuno mwanu ndikukoka mimba yanu. Khalani pamalo amenewa kwa nthawi yaitali. Pumirani bwino osati mophatikizapo (popanda kuima).
Sabata 2. Kuonjezera liwiro ndi nthawi ya katundu
Sabata lachiwiri la masiku asanu ndi awiri linalengedwa makamaka kuti likukankhire kunja kwa malo otonthoza komanso kuchitapo kanthu kuti likhale laulemerero.
Khwerero 1. Kuthamanga
Nthawi - Mphindi 4.
Kuthamanga, kutsatira zotsatirazi pansipa. Yang'anani mwamsanga.
- Mphindi 1 - 6.5 km / h
- Mphindi 2 - 8 km / h
- Mphindi 3 - 6.5 km / h
- Mphindi 4 - 8,5 km / h.
Zotsatira zambuyo ndi kuphuka kwa biceps
Nthawi - 2 Mphindi.
Tengani dumbbell (makilogalamu 4 payekha), yambani msana wanu ndipo muike mapazi anu pamtunda wa pelvis.
Pangani phazi lanu lamanja phazi lalikulu mmbuyo ndikugwera pansi. Pa nthawi yomweyi, gwirani manja anu ndikukweza mapewa anu pamapewa anu. Bondo lakumanja liyenera kukhudza pansi, koma musayime. Bwererani ku malo oyamba. Ichi ndi kubwereza kamodzi. Chitani izi monga momwe zingathere mu masekondi 50, kenaka muzimangirira masekondi khumi pansi pa zochitikazo, kusunga miyendo yanu pamalo okwera, ndipo manja anu akugunda pamakona mpaka mutayang'ana molunjika. Ngati chirichonse chikuchitidwa molondola, mutha kuyamba kumva kutentha m'matumbo ndi manja kumapeto kwa miniti yoyamba. Mukumva izo? Tsopano musinthe mwendo wanu ndikusangalala kwa mphindi imodzi.
Kusokoneza kuchokera pansi
Nthawi - mphindi zisanu (inde, sitinali kulakwitsa). Imani pa nthawi yopumula, ndikuyika manja anu pa mapewa anu. Sungani thupi molumikizana ndi miyendo yanu.
Gwiritsani manja anu ndi kuchepetsa miyendo yanu pafupi ndi pansi. Mukakonza manja anu, bwererani ku malo oyambirira, mubwereze. Oyamba kumene akhoza kuchita masewera olimbitsa thupi akugwada. Zomwe zinachitikira - kumapeto kwa masekondi 10 zimakhala pamalo apamwamba.
Gawo 3. Kuthamanga kukwera
Nthawi - Mphindi 4.
Kumbukirani deta kuti musinthe kayendetsedwe kake ndi kuthamanga kwa chopondapo.
- Mphindi 1 - kutsika 4% - liwiro 6.5 km / h
- Mphindi 2 - kutsetsereka 8% - liwiro 6.5 km / h
- Mphindi 3 - kutsetsereka 4% - liwiro 6.5 km / h
- Mphindi 4 - kutsetsereka 0% - liwiro 7,5 km / h.
Sungani ndi kusinthasintha kwina kwazembera Nthawi yayitali - 1 miniti.
Imani pambali pa kugona pansi, mutatsamira manja anu pa zitoliro zisanu. Miyendo ndi thupi imatambasulidwa mu mzere umodzi, mikono imakhala yochepa pang'ono kusiyana ndi mapewa, mbiya za zipolopolo zikufanana.
Mosiyana ndi zimenezi, yesani kumbali ya chifuwa. Sungani minofu ya m'mimba ndikuyesera kuti musalole kuzungulira kudera la lumbar. Chitani zochitikazo kwa mphindi, osasiya.
Sabata 3. Kulimbana ndi malire
Mukafika pa sitejiyi, mumangomva kusintha kwakukulu mu mawonekedwe anu enieni. Tsopano ndi nthawi yokometsera mtedza kwambiri ndikusuntha metabolism - ntchito yogwira ntchito kwambiri.
Khwerero 1. Kuthamanga
Nthawi - Mphindi 7.
Ntchito yanu ndikuthamanga nthawi zambiri. Osati chizindikiro choipa - 1.5 makilomita.
Khwerero 2. Mphamvu Zochita
Sewani pamlendo umodzi ndi makina osindikiza benchi
Nthawi-Mphindi 3.
Ikani phazi lamanzere pa sitepe yachitsulo kapena benchi, phazi labwino pansi (mtunda pakati pa mapazi ndi wofanana ndi m'lifupi la mapewa). Mu manja mutenge makilogalamu 5 kulemera kwa makilogalamu 5 ndikuwanyamulira pamapewa. Tsopano khalani pansi, mutenge pakhosi.
Yambani miyendo yanu ndikukwera papulatifomu, mukukweza phazi lanu lamanja pambali panu, mukuyendetsa miyendo yanu ndi mitsempha yotsatira pamimba. Posakhalitsa pambuyo pake, sungani zitsulo pamwamba pa mutu wanu. Bwererani ku malo oyambira ndikuchitanso. Zochita izi sizongowonjezera zokhazokha kumalo okwera kwambiri, koma kuwonjezera apo imatulutsa minofu ya cortex ndi ntchafu. Chitani mobwerezabwereza mobwerezabwereza mu masekondi 90, kenaka musinthe phazi lanu ndikuchitanso chimodzimodzi kumbali ina.
Khwerero 3. Thamangani kachiwiri
Nthawi - Mphindi 8.
Ichi ndi chovuta kwambiri pa zochitika zochokera ku pulogalamu yonse. Mudzakumana: nthawi yotsalira yopuma - kuyenda, kuthamanga kawirikawiri ku maphunziro opindulitsa; kuthamanga kumapiri, kutentha kwambiri ma calories ndipo, potsiriza, kansera yokondwa pa zero zonyansa, zomwe zidzakuthandizani kusintha bwino njirayi pamtunda - pamsewu wa masewera kapena pamsewu.
- Mphindi 1 - kutsetsereka 12% - liwiro 6 km / h
- Mphindi 2 - kutsetsereka 0% - liwiro 8 km / h
- Mphindi 3 - kuyenda bwino
- Mphindi 4 - kutsetsereka 10% - liwiro la 6,5 km / h
- Mphindi 5-kutsetsereka 0% - liwiro 8,5 km / h
- Mphindi 6 - kuyenda bwino
- Mphindi 7 - kutsetsereka 8% - liwiro 7 km / h
- Mphindi 8 - kutsetsereka 0% - liwiro 9 km / h.
Gwerani pansi ndikuyiyika mokwanira mu zochitika zonse zotsatirazi (zimagunda minofu ya m'mimba). Chitani zonse mosalekeza komanso popanda.
Mbali kumbali yakumanja
Nthawi - masekondi 30.
Ugone pambali pake, kuika patsogolo pake patsogolo. Golidi liyenera kukhala pansi pa mapewa. Yambani miyendo yanu ndikuiyika pamwamba pa mzake. Tsopano tang'anani pang'onopang'ono pansi ndipo mutambasule miyendo yanu mogwirizana ndi thupi - gwiritsitsani.
Nyambani
Nthawi-masekondi 30.
Imani pambali pa kugona pansi.
Mofulumizitsa mugwedeze mawondo anu pamapewa anu, ngati akuthamanga: mumasintha miyendo yanu ndikudumphira, imayima kutsogolo kwa inu mukuyimira pansi. Yesetsani kuti muthe kukweza pepala.
Mbali kumbali yakumanja
Nthawi - masekondi 30.
Nyambani
Nthawi - masekondi 30.
Mzere wam'mbuyo
Nthawi: Nthawi yonse yomwe mungathe, gwiritsani!