Bob Harper's Bikini Body Cardio Workouts

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Minofu ndiyabwino. Minofu yopanda mafuta pamwamba pake ndiyabwino kwambiri (makamaka mukakhala mu bikini yanu). Onjezani kulimbitsa thupi kwa Bob Harper mukulimbitsa thupi kwanu kuti mukhale ndi thupi lowonda, lamphamvu lomwe limakupangitsani kuti muzisangalala ndi magawo awiri omwe mumakonda (ndi china chilichonse). Kuti mupeze zotsatira zabwino, chitani masewera olimbitsa thupi omwe amaphulitsa mafuta pansi kanayi kapena kasanu pa sabata. Zambiri mwa izi, mugwiritsa ntchito Rate of Perceived Exertion (RPE) monga kalozera wanu. RPE ya 1 ndi yofanana ndi kugona pabedi; a 10 akuthamangira basi.

Bob Harper's Bikini Body Cardio Workout # 1: Maulendo

Dongosolo lamphamvu la Bikini Body Countdown (BBC) lakhazikitsidwa kale ngati dera, chifukwa simukupumula pakati pa kusuntha (mwachiwonekere, ngati mukufuna kupuma, pitani). Koma mutha kusinthana pakati pa kuchita mayendedwe amphamvu ndi ma cardio (mwachitsanzo, kulumpha chingwe kapena kuchita masitepe pabenchi). Ingowonjezerani masekondi 30 mpaka miniti ya cardio pakati pa magulu aliwonse a Bikini Olimbitsa Thupi ndikupumula kumapeto kwa gawo lililonse.

Bob Harper's Bikini Body Cardio Workout # 2: Nthawi

Kawiri pa sabata, chitani masewera olimbitsa thupi ndi mtundu uliwonse wa cardio. Ngati mukuchita mkati pamakina, gwiritsani ntchito liwiro, kukana ndi / kapena kutsamira mabatani kuti muwonjezere mphamvu. Kuti mumve zambiri zolimbitsa thupi zazifupi zomwe zimapindulitsa kwambiri, onani mapulani anthawi yophunzitsira awa.

Bob Harper's Bikini Body Cardio Workout #: Mapiri

Kamodzi kapena kawiri pa sabata, onetsetsani kutsika / kukana ndikutsika ndikutsika mapiri angapo a mphindi 4 mpaka 6 (pulani iyi ya cardio imagwira ntchito ndi mtundu uliwonse wa cardio). Kapena iphulitseni ma calories 500 mwachangu ndimapangidwe apa njinga amnyumba okhala ndi mapiri.

Bob Harper's Bikini Body Cardio Workout #4: Distance

Kamodzi pamlungu, pezani mphindi 45 mpaka ola limodzi mwamphamvu (RPE ya 5-6) masewera olimbitsa thupi. Mutha kukwera, kuyenda, kuthamanga, njinga - chilichonse chomwe mungasangalale nacho. Zochita ngati izi zimawotcha ma calorie mazana (ngati mukusunga pang'ono pang'ono) komanso kulimbitsa nthawi yayitali kumatha kupangitsanso kuchepa kwama metabolism kwa maola ochepa mukamaliza. Ngati kuthamanga ndikutenga kwanu, khalani okonzeka ndi njira 7 zabwino kwambiri zopezera madzi pamtunda wautali.

Bob Harper's Bikini Body Cardio Workout # 5: Malo Okhalira Mafuta

Wakhazikika kunyumba wopanda makina a cardio? Ngakhale mungayang'ane pozungulira ndikuganiza kuti palibe chomwe mungachite popanda zida, mungakhale mukulakwitsa! Yesani dera lamagetsi lama quickie lomwe limangofunika kulemera kwanu kokha. Chitani izi kangapo ndipo mwasandutsa nyumba yanu kukhala malo ochitira masewera olimbitsa thupi! Bonasi: Izi mphindi 10, thupi lathunthu zolimbitsa thupi zimaphulitsa mafuta ndipo kunyong'onyeka.

Zowerengera Zambiri za Bikini 2011:

• Malangizo a Zakudya: Idyani Njira Yanu Yopita ku Thupi Lotsitsimula

• ZITHUNZI: Matupi a Bikini Otchuka, Kalelo ndi Tsopano

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