8 Zovuta Zolimbitsa Thupi Kwambiri

Zamkati

• Mudder Wovuta
• Mtanda
• SEALFIT
• Zamgululi
• Misala
• Maphunziro Oyimitsidwa a TRX
• Maphunziro a Tabata
• Barry's Bootcamp
• Onaninso za

Ngati ndinu olimba kale, zitha kukhala zovuta kupeza masewera olimbitsa thupi omwe ndi ovuta kuti akuthandizeni kuwongolera masewera olimbitsa thupi kwambiri. Tinapita kukafunafuna zolimbitsa thupi zina zovuta kwambiri kuti tithandizire oyenerera kukhala olimba! (Chenjezo: Tikukulimbikitsani kuti mubweretse madzi, chopukutira, ndipo mwina bwenzi kuti akulimbikitseni musanayese njira zamaphunziro apamwamba).

Mudder Wovuta

Choyamba? Mwina vuto lolimba kwambiri lomwe tidawonapo. Kapangidwe ka 'Tough Mudder' pazifukwa, njirayi yopanga ma mile 10 yotchedwa "chochitika chovuta kwambiri padziko lapansi" ili ndi zovuta zamisala (zopangidwa ndi Britain Special Forces) ngati 12-ft. makoma, ngalande zamatope za pansi pa nthaka, ndi kupyola mu mphamvu ya magetsi 10,000.

Ngati mwatopa ndimaphunziro a marathon, triathlon, mwinanso munthu wachitsulo, ili lingakhale vuto latsopano kwa inu. Khalani okonzeka kusaina 'chiwongolero cha imfa' musanatenge nawo gawo.M'malo mwake, ndizolimba kwambiri, ndipamene mapangidwe apamwamba olimbitsira thupi amapita kukadziponyera matako awoawo! Katswiri wochita masewera olimbitsa thupi komanso mphunzitsi wamkulu Amy Dixon amachitcha kuti "chopenga," (koma adachimalizabe) ndipo Paul Katami, mphunzitsi wotchuka komanso katswiri wazolimbitsa thupi, adamaliza mpikisanowu chaka chatha, ndikuwufotokoza ngati "limodzi mwamavuto ovuta kwambiri omwe ndakumana nawo. " (Koma akukonzekera kubwereranso chaka chino). Ndikuganiza kuti akutero kanthu!

Kuti mudziwe zambiri: Toughmudder.com

Mtanda

Chithunzi mukukankha matayala olemera m'malo oimika magalimoto, zingwe zokwera, ndikudzikweza pa mphete zochitira masewera olimbitsa thupi… ayi, iyi si malo ochitira masewera olimbitsa thupi. Ndi CrossFit! Malinga ndi CrossFit, iwo ndi "dongosolo lalikulu lamphamvu ndi machitidwe a masukulu ambiri apolisi ndi magulu ogwirira ntchito mwanzeru, magulu apadera ankhondo, akatswiri omenyera nkhondo, ndi mazana ena othamanga komanso akatswiri othamanga padziko lonse lapansi."

Ngati muli ndi mawonekedwe abwino, kulimbitsa thupi kumeneku kungakhale zomwe mukufuna kuti mumalize kukhala 'oyenerera'. Pezani malo pafupi ndi inu, kapena ingotsatirani CrossFit "WOD" (zolimbitsa thupi tsikulo) patsamba lawo.

Kuti mudziwe zambiri: CrossFit.com

SEALFIT

Mofanana ndi mawonekedwe a Crossfit, SEALFIT, opangidwa ndi yemwe kale anali Mtsogoleri wa Navy Seal Mark Divine, "adapangidwa kuti apange malingaliro ankhondo ndi thupi lomwe limaphatikizapo munthu yense. SEALFIT imaphunzitsa thupi, malingaliro, ndi mzimu kuti ugwire ntchito pamlingo wapamwamba payekha komanso ndi gulu. "

Mulowa mu 'mzimu wankhondo' wanu wokhala ndi ma slams a mpira, zikwama zamchenga, ma kettlebells, maphunziro a Tabata, ndi zina zambiri nthawi iliyonse yolimbitsa thupi-zonse zopangidwa ndi Devine. Gwiritsani ntchito sabata ku "KOKORO" (msasa wawo wovuta m'maganizo) ndikuphunzitsana naye ndi gulu lake payekha, kapena kutsatira WOD yawo pa intaneti.

Kuti mudziwe zambiri: Selfit.com

Zamgululi

P90X Workout yotchedwa P90X Workout ndi P90X 2 (mndandanda wotsatira womwe watulutsidwa kumene) umaphatikiza masewera omenyera nkhondo, kulimbitsa mphamvu, maphunziro apakatikati, ndi yoga kuti utsutse thupi lanu ndimayendedwe osiyanasiyana ndi masitayilo olimbitsa thupi kuti muthandizire zotsatira zanu . Pulogalamu yamasiku 90 iyi, motsogozedwa ndi umunthu wathanzi, mphunzitsi wamkulu (komanso wosewera) Tony Horton, imaperekedwa kudzera pa DVD seti, yomwe imakwaniritsidwa ndi dongosolo lazakudya. Muyenera kukhala ndi mwambo kuti muyatse DVD tsiku lililonse, koma Horton adzakupatsani mphamvu pa gawo lililonse la thukuta.

Kuti mudziwe zambiri: P90X.com

Misala

Ngati dzinalo silikukuchotsani, mwina a Shaun T's angatero. Misala ndi ina monyanyira Pulogalamu yophunzitsira kunyumba (yopangidwa ndi kampani yomweyo yomwe imapanga P90X) motsogozedwa ndi mphunzitsi wamkulu wa a Shaun Thompson omwe amayang'ana kwambiri zolimbitsa thupi pokhapokha popanga mphamvu, mphamvu, komanso, wakupha abs. Pulogalamuyi yamasiku 60 imabweranso ndi dongosolo lazakudya (Kupatula apo, ma abs amapangidwa kukhitchini) ndi masewera olimbitsa thupi 10 a DVD. Konzekerani kuchita misala-ndikupeza zotsatira zabwino!

Kuti mudziwe zambiri: Insanity.com

Maphunziro Oyimitsidwa a TRX

Zedi, zikuwoneka ngati zopanda vuto (Kodi kuchita masewera olimbitsa thupi ndi zingwe ziwiri za nayiloni kungakhale kovutirapo bwanji?), Koma chida chofunikira ichi chimatenga maphunziro olimbana ndi thupi kumlingo watsopano. Mufunika kuchita bwino komanso kugwirizana kodabwitsa kuti mugwiritse ntchito TRX, osasiya kutsiriza masewera olimbitsa thupi a TRX, zomwe zimapangitsa kuti zikhale njira yabwino kwa ochita masewera olimbitsa thupi kuti azitha kuchita masewera olimbitsa thupi kunyumba, kumalo ochitira masewera olimbitsa thupi, kapena panjira.

Kuti mudziwe zambiri: TRXTraining.com

Maphunziro a Tabata

Ngati simunaphatikizepo maphunziro a Tabata muzochita zanu zolimbitsa thupi, ino ikhoza kukhala nthawi yabwino yoyambira. Thupi lathu limatha kuzolowera kuchita masewera olimbitsa thupi osakwana 20, chifukwa chake ndikofunikira kutsutsa machitidwe anu a anaerobic ndi aerobic ndi masewera olimbitsa thupi ngati Tabata, akutero Jari Love, mphunzitsi wodziwika bwino komanso nyenyezi ya "Get Extremely Ripped: 1000 Hardcore "DVD.

"Tabata azitsutsa ogwiritsa ntchito otsogola chifukwa makamaka mukuwotcha chakudya chamafuta ngati chopangira mafuta panthawi yolimbitsa thupi kwambiri, kenako mudzawotcha mafuta, omwe ndichofunikira kwambiri kwa iwo omwe akufuna kuonda," akutero Chikondi.

Chofunikira kukumbukira ndi Tabata (makamaka ngati wochita masewera olimbitsa thupi) ndikuti chomwe chimapangitsa kuti izi zitheke ndikulimba kwambiri kwakanthawi kantchito (Tabata protocol ndi masekondi 20 oyeserera, kutsatiridwa ndi masekondi 10 opumira, kubwereza kwa mphindi 4 zonse). Kafukufuku woyambirira wa Tabata anali ndi ochita masewera olimbitsa thupi 170 peresenti Awo a VO2 max-kuchuluka kwa mpweya wabwino womwe munthu amatha kugwiritsa ntchito atachita masewera olimbitsa thupi kwambiri. Ndizovuta kuchita!

Tabata sagwira ntchito ngati mukuchita zovuta zomwe zimatenga nthawi yayitali kuti mtima wanu ukwere (ndichifukwa chake timakonda malangizowo pagawo la Tabata wakupha).

Barry's Bootcamp

Mwinamwake simunakonzekere kukankhira matayala mozungulira kapena kukwawa matope, koma mukufunabe masewera olimbitsa thupi ovuta. Pitani kumene celebs amakonda Kim Kardashian, Jessica Alba,ndi Allison Sweeney (host wa Wotayika Kwambiri) amapita kukankhira matako awo: Barry's Bootcamp. Bootcamp iyi 'yoyendetsedwa ndi zotsatira imaphatikiza nthawi yayitali yamaphunziro a mtima ndi mphamvu ndi mipiringidzo, mabandi, ndi ma dumbbells, zonse zimakhala nyimbo zosangalatsa komanso motsogozedwa ndi' ma drill sergeants. ' Mutha kuyembekezera kutentha pafupifupi ma calories 800-1,000 pa ola limodzi ndi kulimbitsa thupi kumeneku. Osati munthu wotchuka wokhala ku New York kapena ku Hollywood? Palibe vuto. Mutha kutenga zolanda zanu kunyumba ndi Barry (ndi gulu lake) ndi DVD yake.

Kuti mudziwe zambiri: Barrysbootcamp.com

Onaninso za