Izinhlelo eziyi-10 ezisuka Phansi ngamamephu: ukubuka konke okuphelele kokuzivocavoca okusebenzayo

I-floor Cut — umqeqeshi oqinisekisiwe weqembu nokuqeqeshwa komuntu siqu, uMdali wezinhlelo ze-DVD ezidumile umqeqeshi osaziwayo odumile e-US. UPaul waqala umsebenzi wakhe wobungcweti wokuqina eneminyaka engu-19, wenza indlela yakhe esuka ekukhuluphaleni ebusheni waya emfundweni yezemidlalo yobungcweti.

Buka kabanzi izinhlelo ezingu-10 ezisebenzayo ezivela ku-Floor by Maps

Zama uhlelo lwe-Floor by Maps oluzokusiza ukuthi wehlise isisindo, uqinise umzimba wakho futhi ukuze ungeze okuhlukahlukene emsebenzini wakho. Kwamanye amavidiyo ocansi uzodinga amabhola emithi nekettlebell. Uma ungenayo le mishini, ungayifaka esikhundleni se-dumbbell noma i-disc kusuka ku-rod.

1. U-Paul Katami – I-Bootcamp 4x4x2 (Ukuqeqeshwa okuqinile kwe-HIIT)

• Isikhathi Esithathwa: imizuzu ye-60
• Izinsiza kusebenza: ama-dumbbells

I-Bootcamp 4x4x2 — lena enye edume kakhulu futhi ukusebenzisa okukhulu Ucansi by Maps. Uhlelo lwakhiwe phezu komgomo we-HIIT, ngakho-ke zilungiselele ukujuluka kahle. Ubulili bufakwe esifundweni, ukuzivocavoca kwe-plyometric, i-aerobic namandla ukushisa amafutha nemisipha yethoni.

Uhlelo luhlanganisa amabhulokhi angu-5 we-4 umzimba ngamunye: i-cardio, umzimba ophansi, umzimba ongaphezulu kanye nemisipha eyinhloko. Ukuzivocavoca kuthatha imizuzwana engama-60, ukuphumula phakathi kokuzivocavoca ngakunye kuyimizuzwana eyi-15. Ukuqeqeshwa kufanelekile kuphela ukusebenza okuthuthukile, abathanda uhlelo olunzulu. Le vidiyo ungakhumbula izikhathi ze-HIIT noPatrick Gudo, esizichaze ekuqaleni.

2. U-Paul Katami – Ikamu Leqembu (Ukuqeqeshwa okusebenzayo nge-expander)

• Isikhathi Esithathwa: imizuzu ye-47
• Izisetshenziswa: i-chest expander, ibhendi yerabha yokuqina

Kulo msebenzi uzodinga i-tube expander kanye nebhendi yokuqina. Lokhu ukuqeqeshwa okukhulu kwamandla ngokugxila kuwo wonke amaqembu emisipha. Uhlelo lungahlukaniswa ngezigaba ezi-5. Esigabeni sokuqala uzovocavoca umzimba ongaphezulu. Esigabeni sesibili uzosebenza ngebhande lokunwebeka lokuqina lamathanga nezinqe.

Esigabeni sesithathu se-Floor Cuts senza izivivinyo nge-expander ye-tubular kanye nebhendi yenjoloba yokuqina ukuze kusebenze kanyekanye umzimba ongaphezulu nophansi. Engxenyeni yesine, uphinde ubuyele emsebenzini umzimba ongaphezulu, ikakhulukazi amahlombe nangemuva. Esigabeni sesihlanu nesokugcina, uzozivocavoca nge-expander ku-Mat. Ividiyo ilungele bonke abathandi ukuqeqeshwa okusebenzayo nge-shock absorber.

3. UPaul Katami – Umqophi (Ukuqeqeshwa okusebenzayo, imishini eyengeziwe)

• Isikhathi Esithathwa: imizuzu ye-40
• Izinsiza: isinyathelo, amabhola emithi, ama-dumbbells

Lokhu kuvivinya umzimba okusebenzayo kwethoni yemisipha kuzokusiza ukuthi ube namandla futhi ululame. Uzokwenza izivivinyo zamandla kanye ne-aerobic kanye nokuzivocavoca ukuze ulinganise futhi uhlanganise. Cishe zonke izivivinyo ezihlongozwayo zikaPaul Kata zivumela ukusetshenziswa kanyekanye amaqembu amaningana emisipha.

Ukuqeqeshwa kuhlukahluka kakhulu futhi kuyathakazelisa, futhi izivivinyo zincane kakhulu. Okokuqala, wenza ukunyakaza okuyisisekelo, bese ukugcwalisa ngokuguqulwa ukufaka imisipha eminingi futhi ushise ama-calories aphezulu. Isibonelo, i-squat evamile iphenduka i-sit-up ngokujikeleza kwezindlu. Uhlelo lufanelekile kuwo wonke amazinga amakhono.

4. UPaul Katami Hollywood Bootcamp 4×4 (ukuqeqeshwa kwesifunda somzimba ogcwele)

• Isikhathi Esithathwa: imizuzu ye-72
• Izinsiza kusebenza: ama-dumbbells

Uhlelo lweHollywood Bootcamp 4 × 4 luhlanganisa ngempumelelo izivivinyo ze-cardio nokuzivocavoca umzimba wonke nama-dumbbells. I-floor Cuts inikeza amabhulokhi angu-6 okuzivocavoca. Ukuzivocavoca ngakunye kwebhulokhi kuhlanganisa Izivivinyo ezi-4 iminithi elingu-1: i-cardio, izivivinyo zomzimba wakho ophansi, umzimba ongaphezulu namagxolo. Ukuzivocavoca kuyunithi ngayinye kuphindaphindwa emizuliswaneni emibili, phakathi kwemijikelezo uzothola ukuphumula okuncane kwemizuzwana engama-30.

Lo msebenzi uhlinzeka nge-cardio-load yokushisa ama-calories nokuqeqeshwa kwesisindo sethoni yemisipha nokuqeda izindawo eziyinkinga. Uzozabalaza ngesisindo esengeziwe futhi ukwakha umzimba omuhle nokunwebeka. Uhlelo lufanele izinga eliphakathi nangaphezulu.

5. UPaul Katami waseHollywood HardBall (Ukuqeqeshwa okujulile ngamabhola emithi)

• Isikhathi Esithathwa: imizuzu ye-68
• Izinsiza: amabhola emithi, ama-dumbbells

Lokhu kuqeqeshwa kwesikhashana kuqukethe amabhulokhi amaningana wokuzivocavoca. Ulinde ukushintshaniswa kwamasegimenti emizuzu emi-5 ye-cardio kanye namasegimenti wamandla wemizuzu eyi-10 ezigabeni ezi-3 zohlobo ngalunye lomthwalo. Izingxenye ze-Cardio zenziwa ngamabhola emithi (ungakwazi ukufaka i-dumbbell noma ngisho nokwenza izivivinyo ngaphandle kwemishini), kanye nezingxenye zamandla - ngama-dumbbells.

Inhlanganisela yezivivinyo eziqinile ze-aerobic namandla ashukumisayo ikusiza ngasikhathi sinye shisa ama-calories futhi uqinise imisipha. Uzothuthukisa amandla nokubekezela, futhi udale umzimba othambile othambile. Uhlelo lufanele ukuqeqeshwa kwezinga eliphakathi nelithuthukile.

6. U-Paul Katami Ab Lab (Ukuzivocavoca kwesisu)

• Isikhathi Esithathwa: imizuzu ye-30
• Izinsiza kusebenza: ama-dumbbells

Uhlelo lwe-Ab Lab lusanda kwakhiwa ukwenza isisu sakho slimmer futhi ilungile. I-Kata yaphansi inikeza ukukhethwa kokuzivocavoca okuphumelelayo kakhulu kwe-Cora, owaphoqeleka ukuthi asebenze kokubili imisipha yangaphandle nejulile yesisu. Ukuzivocavoca ngakunye kuthatha imizuzwana engama-60, phakathi kokuzivocavoca kuzoba ukuhlala isikhashana.

Ukuzivocavoca kungaba zihlukaniswe izingxenye ezi-3. Engxenyeni yokuqala uzokwenza izivivinyo for umzimba usesimweni sokuma: ephenduka, tilts, ukusunduza, uphakamisa amadolo akhe. Engxenyeni yesibili, uPawulu wenza izivivinyo zokubeka ibhande ezindololwaneni nasezandleni. Ingxenye yesithathu inikeza izivivinyo ngemuva. Uhlelo lufanele ukuqeqeshwa kwezinga eliphakathi nelithuthukile.

7. U-Paul Katami - Fit in 15 (ukuqeqeshwa okufushane okuyinkimbinkimbi)

Le sethi yokujima okufushane okuphumelelayo eyenzelwe labo abangenaso isikhathi esiningi sokufaneleka. Ubuhle bezinhlelo ezinjalo ngokuhlukahluka kwazo: ungenza njengemizuzu eyi-15 nehora uma uhlanganisa wonke amakilasi ndawonye. Ulinda amandla evidiyo angu-4 nokuzivocavoca okusebenzayo kanye namavidiyo angu-1 nge-yoga.

Ngakho-ke, uhlelo lwe-Floor by Maps Fit in 15 luhlanganisa ukujima okulandelayo:

• Isikhali (imizuzu engu-14): yama-biceps nama-triceps ane-dumbbells.
• Isifuba, Emuva futhi Ngamahlombe (20 imiz): okwesifuba, emuva nasemahlombe anama-dumbbells.
• Core ball (imizuzu eyi-15): okoqweqwe olunamabhola emithi.
• Imilenze futhi Booty (18 imiz): okwemilenze nezinqe ngaphandle kwemishini.
• Power flow (imizuzu engu-14): i-yoga yemisipha eqinisa umzimba, ukunwebeka nokulinganisela.

Uhlelo lufanele wonke amazinga wamakhono.

8. U-Paul Katami – I-KettleBell Drills (Ukuzivocavoca ngezisindo)

I-KettleBell Drills Workout iyinkimbinkimbi ephelele, ongayisebenzisa ukwazi ukuqeqeshwa ngezisindo. Ividiyo yokuqala (Umtholampilo) izokusiza ufunde ukunyakaza okuyisisekelo, kunconywa ukwenza kuqala. I-complex ihlanganisa nokuqeqeshwa okuyisisekelo kanye nomsebenzi we-crust. I-Kettlebell ungayifaka esikhundleni se-dumbbell, umthwalo uguqulwa kancane, kodwa lokhu kuyamukeleka.

Ohlelweni lwe I-KettleBell Drills kufakiwe:

• I-KettleBell Umtholampilo (Imizuzu engama-35). Kanye no-Paul Cut nizokwenza kancane kancane futhi ngokuqhubekayo izivivinyo eziyisisekelo ngezisindo. Ingabe ilungele Wabasaqalayo.
• I-KettleBell Iziqu Zivocavoce (Imizuzu engama-35). Ukuqeqeshwa okuyinkimbinkimbi, okuhlanganisa inqwaba yokuzivocavoca kanye nezinga eliphezulu lomsebenzi. Uhlelo lunamandla, kodwa uhlobo lwamandla. Ifanele ukuqeqeshwa kwezinga eliphakathi.
• I-KettleBell Core Iziqu (imizuzu engu-15). Ukuzivocavoca okufushane kwemisipha yesisu, namagxolo, kudlula ngokuphelele phansi.

9. U-Paul Katami – KettleBell Combos (Ukuqeqeshwa ngezisindo)

Lolu ngolunye uhlelo olunezisindo olwakhiwe nguPaul Kata. Ithatha indawo ngendlela efanayo ngevidiyo eyisingeniso yabaqalayo kanye nokujima kwebhonasi koqweqwe. Sicela uqaphele ukuthi ividiyo Umtholampilo ohlelweni lwe-KettleBell Drills kanye ne-KettleBell Drills Combos isiyonke. Ngaphambi kokwenza uhlelo oluyinhloko qiniseka ukwenza lo msebenzi.

Ngaphezu komtholampilo ohlelweni I-KettleBell Combos kufakwe amavidiyo amasha amabili:

• I-KettleBell I-Drills Combos (imizuzu engama-40). Ukuzivocavoca okunamandla kune-KettleBell Drills Workout. Kubandakanya ukuvivinya umzimba kwe-aerobic nokuhlangene ngezisindo.
• I-KettleBell Core Ama-Combos (imizuzu engu-17). Ukuzivocavoca kwemisipha yesisu, namagxolo, uzokwenza izivivinyo umile futhi ulele phansi.

10. U-Paul Katami - Burn & Build (Ukuzivocavoca ngegiru kanye nompompi)

Ukuze usebenzise lolu hlelo uzodinga i-kettlebell kanye nesiteji sokukhuphuka. Ngaphambi kokwenza ukuqeqeshwa okuyinhloko, okuzokusiza ukuba uthuthukise ukukhuthazela, ukushisa amafutha futhi uthuthukise umzimba, qiniseka ukuthi wenza Umtholampilo wevidiyo. Futhi ungakhohlwa ukuzivocavoca okukhethekile kwebhonasi kwemisipha yesisu.

Ngakho, uhlelo Shisa & Wakha kuhlanganisa:

• Umtholampilo we-Burn & Build (25 imizuzu). Lesi sifundo sizokusiza ukwazi konke ukunyakaza okuyisisekelo ngesinyathelo kanye ne-girly kanye nendlela efanele yokuzivocavoca. Umtholampilo ungabuye ufakwe esifundweni esiphelele sabaqalayo.
• Amazing Burn & Build (imizuzu engu-80). Ukujima okusebenzayo nokuhlukahlukene kufaka phakathi amabhulokhi ayisikhombisa ahlukene okuzivocavoca: i-aerobic, amandla, ngisho nokuxutshiwe.
• Bonus Abs Burn & Yakha (imizuzu engu-20). Ukuzivocavoca kwe-Toning yemisipha yesisu, namagxolo.

Qala ukwehlisa isisindo kanye nomqeqeshi onothando uPaul Kata. Ikhwalithi yayo ephezulu, eklanywe kahle futhi izinhlelo ezihlukahlukene kakhulu izokusiza ukuthi ufinyelele imigomo yakho ngokushesha.

Bheka futhi: Uhlolojikelele lokujima okusebenzayo okuvela kumqeqeshi wasePoland u-Eva Khodakovskaya.