Okuqukethwe
- Ukuzivocavoca okuyi-10 okuvela ku-Anna Tsukur kwabaqalayo
- 1. Ukuzivocavoca okusebenzayo kwabaqalayo (iminithi engama-21)
- Ukuzivocavoca ngezinqe zabaqalayo (imizuzu engu-2)
- 3.Ukuzivocavoca kwe-AB kwabaqalayo (imizuzu eyi-10)
- Ukuqeqeshwa okuqinile kwemilenze nama-glutes (imizuzu eyi-4)
- 5.Ukuqeqeshwa okuyisisekelo ngesisekelo semichilo (imizuzu eyi-8)
- Ukuzivocavoca ngezinqe: kuphephile yini emadolweni (imizuzu eyi-6)
- 7. Ukuzivocavoca amathanga angaphakathi: kuphephile emadolweni (imizuzu eyi-12)
- 8.I-TABATA-cardio ebanzi yabaqalayo (imizuzu eyi-8)
- 9.Ukuzivocavoca kwabaqalayo ukulahleka kwesisindo (imizuzu engu-8)
- Ukuzivocavoca kweCardio ngaphandle kokugxuma futhi kungagijimi (imizuzu engama-10)
U-Anna Tsukur uthandwa ngabafundi bethu ngenxa yohlelo lwePlank inselelo lapho umqeqeshi enikeza ividiyo emfushane yemizuzu engu-8 ukuqinisa imisipha yesisu nokuthinta umzimba wonke. Namuhla sikunikeza ukukhetha kokuzivocavoca okufushane okuvela ku-Anna Tsukur wabaqalayo ngolimi lwesiRussia, ongaqala ukukwenza ekhaya.
U-Anna Tsukur unikela ikakhulukazi ngokusebenza okufishane imizuzu eyi-10-15 ngesisindo somzimba wakhe (ayikho imishini). Amakilasi akhe azokusiza wehlise isisindo, uqinise imisipha, ulahle ukuwohloka kanye ne-cellulite. Imfihlo yokusebenza kahle kokuqeqeshwa kuka-Anna ukuthi wenza umkhuba wokuqeqeshwa kwesikhawu futhi asebenzise izivivinyo ezisebenzisa amaqembu emisipha amaningi. Uhlelo lokukhethwa okuhlongozwayo lufanele abaqalayo kanye nezinga eliphakathi.
Bona futhi amanye amaqoqo ethu:
- Ukuzivocavoca okuphezulu okungama-20 kwethoni yemisipha enama-dumbbell ngu-Heather Robertson
- Ukuzivocavoca umzimba okuphezulu okungama-20 kwesisindo kwesiteshi se-youtube iPopsugar
Imithetho ejwayelekile yokuqeqesha:
- Njalo qala ukuzivocavoca ngokufudumala nokuqeda ukunweba
- Qiniseka ukuthi uhlanganyela kumateki!
- Zama ukuqeqesha umzimba wakho wonke ngokulingana hhayi nje indawo enenkinga
- Ungenza ividiyo eyodwa, futhi ungahlanganisa ukuzivocavoca okuningana kuhlelo olulodwa
- Uma uzizwa ngemuva kwekilasi ukuthi umthwalo awanele, ungaphinda ividiyo kumathanga ambalwa noma wenze okunye ukuqeqeshwa
Ukuzifudumeza nokugoqa okuvela ku-Anna Tsukur:
- Ukuzifudumeza ngaphambi kokuzivocavoca: https://youtu.be/pRpqSbxq4xo
- Bopha ngemuva kokuzivocavoca: https://youtu.be/rwllzCqo27M
Uma usanda kuqala ukuqeqesha, nakanjani kunconyiwe ukubuka lawa mavidiyo ama-2 avela ku-Anna Tsukur: ukuthi ungaklina kanjani nokuthi ungawenza kanjani amaphaphu. Uma inqubo engalungile yokuzivocavoca engalimaza kakhulu amalunga edolo, iqakala, udonse umlenze noma umsipha.
- Indlela yokugcwala: https://youtu.be/RB5k42sHKwI
- Ungayenza kanjani imiphunga: https://youtu.be/iymHQPTS9UA
Ukuzivocavoca okuyi-10 okuvela ku-Anna Tsukur kwabaqalayo
1. Ukuzivocavoca okusebenzayo kwabaqalayo (iminithi engama-21)
Ukuzivocavoca okuhlanganisiwe okubandakanya amaqembu emisipha amaningi, Ukuzivocavoca umzimba kuzokusiza ukusheshisa imetabolism nokuthinta umzimba wonke. Kulolu hlelo uzothola izivivinyo ezi-7 ezenziwa ekujikelezeni kwemizuzwana engu-50 ukusebenza / ukuphumula kwemizuzwana engu-10. Ukuzivocavoca kuyaphindwa ngemizuliswano emi-3. Ukuzivocavoca umzimba: i-podpiski isendaweni, lunge ngokujikeleza komzimba, imilenze yokuthumba emuva ku-squat uhhafu, squat ngokushintshana, ipulangwe ngokuzungeza, ukusonta ezinhlangothini ezi-3, isikele emaphephandabeni.
Ukuzivocavoca ngezinqe zabaqalayo (imizuzu engu-2)
Lokhu kuvivinya umzimba okufushane kuzokusiza uqinise amathanga nezinqe futhi ususe nezindawo eziyinkinga engxenyeni engezansi yomzimba. Lolu hlelo luqukethe izivivinyo ezi-4 ezenziwa ngokuya kohlelo lwemizuzwana engu-30 yomsebenzi / imizuzwana engu-10 yokuphumula futhi ziphindaphindwe ngemijikelezo emi-3. Ukuzivocavoca: squat ejulile ku-1-2-3, lunge endaweni, squat + kick back.
3.Ukuzivocavoca kwe-AB kwabaqalayo (imizuzu eyi-10)
Lokhu kuvivinya umzimba kufaka phakathi izivivinyo ezilula, kodwa eziphumelelayo zemisipha yesisu. Ama-crunches awasizi ekunciphiseni isisindo, kepha asiza ukuqinisa isisu, aqinise imisipha yomgogodla nasemhlane, aqede isisu esishubile. Isifundo senziwa ngokuphelele phansi futhi sifaka izivivinyo ezi-5 zokuphindaphinda okungasheshi okungama-20. Ngokuzithandela, phinda ukuzivocavoca emathangeni ama-2. Ukuzivocavoca: ukusonteka, ukuphakamisa izindlu + nendawo yokuthinta, vula isikebhe endaweni ehleli phansi, ukubamba umlenze ngesandla, ukushintsha ukuphakamisa umlenze.
Ukuqeqeshwa okuqinile kwemilenze nama-glutes (imizuzu eyi-4)
Kulokuzivocavoca awudingi ukugxuma, ukugoqa noma ukuguqula imilenze, konke ukuzivocavoca kwenziwa ngendlela emile. Uhlelo oluhle lokukhipha imilenze yakho nezinqe: kulula, kepha kuyasebenza kakhulu. Kukulinde ukuzivocavoca okungu-14 imizuzwana engama-45 ngaphandle kokuphumula: uzomisa endaweni ethile ukuze kube nokungezwani emisipheni yomzimba ongezansi. Ukuzivocavoca umzimba (konke okungama-static!): I-squat, i-plie-squat, i-side lunge, i-squat ebanzi, i-lunge, i-lunge emadolweni, phakamisa imilenze eqondile, uthembele ezindololwaneni, ibhuloho elikhazimulayo, ibhuloho elinomlenze ophakanyisiwe.
5.Ukuqeqeshwa okuyisisekelo ngesisekelo semichilo (imizuzu eyi-8)
IPlank ingenye yezindlela zokuzivocavoca eziphumelela kakhulu zokuqinisa imisipha yesisu, emuva nezandla. Uma kusenzima ukwenza inselelo yePlank evela ku-Anna Tsukur, qala ukuzijwayeza le vidiyo eyabaqalayo. Kulolu hlelo uzothola imichilo emi-4 esebenza ngaphansi kohlelo lokuphumula kwamasekhondi angu-30 / amasekhondi ayi-10. Ukuzivocavoca kuyaphindwa ngemizuliswano emi-3. Ukuzivocavoca: ipulangwe ezindololwaneni, ipulangwe ezandleni, ipulangwe ezindololwaneni ezinemilenze yokukhipha, ipulangwe ezandleni eziholayo.
Ukuzivocavoca ngezinqe: kuphephile yini emadolweni (imizuzu eyi-6)
Lokhu kuzivocavoca kuzokusiza uqinise izinqe futhi wenze ukunwebeka kwakho kungabi nokucindezeleka emadolweni. Zonke izivivinyo zenziwa zimile kuzo zonke izinyawo, amaphaphu nezikwele ngeke. Lapho ugijima ungafaka ngaphansi kwamadolo ithawula, uma unoMat omncane. Kulolu hlelo uzothola izivivinyo ezi-4 emlenzeni ngamunye, eziphindaphindwe emathangeni ama-2. Ukuvivinya ngakunye kwenziwa cishe umzuzu owodwa. Konke ukuzivocavoca kubonisa ukunyuka nokuphambukiswa kwezinyawo kumi kuzo zonke izinyawo.
7. Ukuzivocavoca amathanga angaphakathi: kuphephile emadolweni (imizuzu eyi-12)
Lokhu kulolonga kuzokusiza uqinise amathanga angaphakathi okuyindawo enenkinga kwabesifazane abaningi. Isifundo siphansi ngokuphelele, sifanelana kahle nalabo abanenkinga yamadolo noma imithambo ye-varicose. Ukuqeqeshwa kubanjelwe ekuphumuleni kwemizuzwana engu-30 imizuzwana yokusebenza / imizuzwana emi-5, yenza izivivinyo kumarounds ama-4 (amabili ohlangothini ngalunye). Ukuzivocavoca umzimba: ukukhulisa imilenze ulele ngomhlane, isikele, ukwabiwa kwemilenze esimweni esigxile ezandleni, uletha imilenze ilele ngohlangothi, imithombo ilele ngohlangothi.
8.I-TABATA-cardio ebanzi yabaqalayo (imizuzu eyi-8)
Lokhu ukuqeqeshwa okufishane kwe-TABATA kuphelele kubaqalayo noma kulabo abafuna ukwengeza umsebenzi wabo oyinhloko we-cardio umthwalo olula. Ukuqeqeshwa kwenziwa ngokuya kohlelo lwemizuzwana engu-20 ukusebenza / imizuzwana engu-10 yokuphumula okusebenzayo. Ukuzivocavoca umzimba (ithanga elilodwa): ukuthambekela emlenzeni, ukugijima nokuphakamisa kakhulu amadolo, ukugoqa + imilenze yokuthunjwa emuva, ukugijima nokuphakamisa amadolo phezulu, ukugoqa eceleni, ukugijima nokuphakamisa amadolo akhe phezulu, i-burpee ehamba kancane, ukugijima ephakamisa kakhulu amadolo. Ukuzivocavoca (umzuliswano wesi-1): ukuthambekela emlenzeni, ukudonsa isifuba ngepulangwe, ukubamba imilenze + ngemilenze emuva, amadolo kuya esifubeni ngepulangwe, ukugoqa ohlangothini, amadolo kuze kube semgqeni wesifuba, ukugoba amadolo we-burpee esifubeni epulangwe .
9.Ukuzivocavoca kwabaqalayo ukulahleka kwesisindo (imizuzu engu-8)
Lokhu ukulahleka kwesisindo okuhle akulungele abaqalayo kuphela kepha nakho ukuphatha okunolwazi. Lonke lolu hlelo lususelwa kokuzivocavoca okulula okukodwa - ukuhamba uye endaweni yokucima ukoma (u-Anna ubabiza ngokuthi “livila”). Kukhona izivivinyo ezi-5, ukuzivocavoca ngakunye kwenziwa ama-reps ayi-10. Ukuzivocavoca konke kuqukethe ukuphindaphinda okungama-50. Ukuzivocavoca umzimba: iplangwe elihamba ngezinyawo + indololwana edolweni, ipulangwe lokuhamba + ngehlombe lamadolo, ukuhamba uye endaweni yokucima ukoma yebha, ukuhamba ibha + kujikela ohlangothini lweplango, ipulangwe lokuhamba + ulunge olujulile.
IBurpee: izici nenzuzo yokwehlisa isisindo
Ukuzivocavoca kweCardio ngaphandle kokugxuma futhi kungagijimi (imizuzu engama-10)
Lokhu kuvivinya kuphelele hhayi kwabaqalayo kuphela kepha nakwalabo abangagxumi futhi bagijime. Isifundo ijubane lamantombazane, ngakho-ke unganciphisa isisindo futhi ulahle amafutha amaningi. Futhi, lolu hlelo lufanele labo abafuna ukuqinisa imisipha yamathanga nezinqe. Ukuqeqeshwa kubanjelwe uhlelo iphiramidi: umzuliswano wokuqala wenza ukuzivocavoca ngakunye okuphindaphindwayo okungu-10, umzuliswano wesibili webhizinisi ngalinye ama-reps angama-20, bese kuba ama-reps angama-30, ama-reps angama-20 kanye nama-reps ayi-10. Ukuzivocavoca: squat, khombisa idolo esifubeni, lunge phambili, lunga emuva ngedolo phambili isikwele esikhulu ngokuzungeza, lunge ngokujulile emuva ku-swing phambili.
Lezi zivivinyo u-Anna Tsukur elungele abaqalayo. Kepha uma unokuqeqeshwa komzimba okubuthakathaka kakhulu noma kunokuphikisana okunzima kwezempilo, ubheka kangcono ukukhetha kwethu kokuzivocavoca umzimba:
- Ukuqeqeshwa kwamavidiyo okuphezulu okungu-10 ngesisekelo sokuhamba
- HASfit Workout Wabasaqalayo nabantu abalimele
- Umthelela omncane wokuzivocavoca ovela kuPopusoi Natalia ngesiRussia.
Kwabaqalayo, ukuzilolonga okunomthelela ophansi wokunciphisa umzimba