Okuqukethwe
Ingxenye kaTa Bo Billy engenalutho ithandwa ngabaningi ngenxa yayo ukusebenza, ukutholakala kanye ne-udarnoi ephansi. Ukuzivocavoca kweCardio okususelwa kuzinto zobuciko bempi kanye ne-aerobics kuzokusiza ukuthi ushise ama-calories futhi uqinise umzimba. Uhlelo lwe-tai-Bo lufanelekile kokubili abaqalayo nabaphambili, futhi izinhlobo eziningi zamavidiyo zizosiza wonke umuntu ukuthola isethi efanelekile.
Njengoba ububanzi bokuqeqeshwa kwe-youtube buya ngokuya buthandwa futhi buyafuneka, uBilly Blanks naye uthathe isinqumo sokuthuthukisa isiteshi sabo esiku-inthanethi. Isonto ngalinye umpetha wobuciko baseMelika ukhipha ividiyo entsha, efaka phakathi uhlelo olugcwele lokuqeqesha, namavidiyo amafushane. Ngaphandle kweminyaka yakhe (UBilly uhhafu wengubo uneminyaka engama-61), odumile umqeqeshi usesimweni esihle futhi akaze ayeke ukugqugquzela abantu ukuthi baye emidlalweni ejwayelekile.
Phakamisa ukuthi uzame ividiyo entsha uBilly half the blank ngesiteshi sakhe se-youtube. Ukukhetha kwakho kwe ukukhethwa kwezinhlelo: ukujima ngaphandle kwemishini, ngama-dumbbell, kusetshenziswa imishini eyengeziwe nezigaba ezimfushane zezindawo eziyinkinga.
Ukuzivocavoca okuvela engxenyeni kaBilly okungenalutho ngaphandle kwesitoko
1. I-Tae Bo Advanced Next Generation Workout (imizuzu engama-30)
Lokhu kuvivinya kwenzeka ngejubane eliphezulu futhi kufaka ukunyakaza kwendabuko ye-aerobics, i-plyometric kanye ne-karate. Lolu hlelo lusebenzisa izinketho ezilula, ikakhulukazi umsebenzi ohlose ukunciphisa umzimba nokugcina izinga lokushaya kwenhliziyo endaweni ye-aerobic. Izingxenye ezimfushane ze-plyometric zizokwengeza umthwalo ezinqeni nasezinqeni. Ifanele ileveli Lesisemkhatsini nangaphezulu.
2. Ukudinwa Okuthuthukile KweTae Bo (imizuzu engama-30)
Lesi isitayela sokuqeqeshwa sasendulo tai-Bo ethempelini eliphakeme ngomthwalo okhuthazayo emzimbeni ophezulu nangaphansi. Ngokungafani nohlelo lwangaphambilini lwe-plyometric ngeke lube lapha ngamathanga futhi i-glutes uBilly Blanks unikeza ukukhahlela okuhlukahlukene. Lokhu kuzosiza ukushisa ama-calories nokuqinisa imisipha ezindaweni eziyinkinga. Ibhande lehlombe kanye nohlelo lwemisipha nakho kusebenza ngokuzikhandla kulo lonke uhlelo.
3.I-Tae Bo Rough and Tough (imizuzu engama-60)
Uma unesikhathi, ungathatha ngokuphepha uhlelo lwehora ukuthi Rough and Tough. Ngalesi sifundo, ngeke nje ushise ama-calories, kepha qinisa kahle imisipha yomlenze, izinqe nesisu. Ngemuva kwemizuzu engu-20 ye-cardio, uzothola ingxenye yemizuzu eyi-10 phansi ngezinyawo. Ngemuva kwalokho uzoqhubeka nokusebenza ngokushiswa kwamafutha ku-tempo ephezulu kakhulu bese uqedela izivivinyo zokuziqeqesha phansi zesisu.
Ukuzivocavoca okuvela engxenyeni kaBilly okungenalutho ngama-dumbbells
Ukuzivocavoca ngeTae Bo Extreme (imizuzu engama-4)
Lokhu kungukuzivocavoca kwe-cardio okunama-dumbbells, okwenzeka ngejubane lesikhawu. Emaminithini angama-30 edlule uzoshisa ama-calories futhi usebenze ezindaweni ezinenkinga. Ikakhulukazi umthwalo osindayo uzothola izingalo namahlombe, ngoba ngesikhathi samakilasi uzobamba isisindo esingeziwe. Ama-dumbbells angathatha isisindo esincane esingu-1 kg.
5.I-Tae Bo Advanced Workout igcwele (iminithi engama-28)
Okunye ukuzilolonga okuvela kuBilly uhhafu wezikhala ezingenalutho ngama-dumbbells, kepha kumfundi onolwazi oluningi. Kulolu hlelo olulindele ijubane eliphezulu nokuvivinya umzimba okuhlukahlukene. Umsebenzi wawuhlanganisa kokubili umzimba ongaphansi nongaphezulu. Okwezigaba futhi kungcono ukunika okuncamelayo kuma-dumbbells isisindo esincane.
Ukuzivocavoca okufushane noBilly uhhafu wokungenalutho
Uma ungenaso isikhathi esiningi sokuzijwayeza, zama ividiyo emfushane enoBilly uhhafu wengubo engenalutho ngokushisa ama-calories namafutha, kanye nokukhomba izindawo ezithile ezinenkinga. Izinhlelo ezinjalo zingalekelela ukuqeqeshwa kwazo okuyisisekelo, ukugijima ekuseni noma ngalezo zinsuku lapho ufushane ngesikhathi sokuya ekilasini.
Ukuzivocavoca okubili okukhulu, uTa Bo Billy uhhafu wengubo: I-Bootcamp Shred ne-Insanity Max
6.Tee Bo Booty (imizuzu engu-15)
Kulesi sikhathi semizuzu engu-15 kuqoqwa ngempumelelo izivivinyo zezinqe: ama-squats, ukukhahlela, amaphaphu e-diagonal, ukuphakama kwemilenze kuzo zozine izinyawo. UBilly Blanks unikeza uhlobo lokuvivinya umzimba oluzonikeza umthwalo owengeziwe emisipheni yezinqa. Kokunye kokuvivinya umzimba uzodinga ipulatifomu yesinyathelo noma ibhentshi.
7.I-Tae Bo Butt noMzimba Ophansi (imizuzu eyi-10)
Uhlelo olufushane lomzimba ongezansi ngaphandle kwemishini eyengeziwe. Esiwombeni sokuqala ulinde ama-squats nokukhahlela esiwombeni sesibili umqeqeshi unikela ngokuzivocavoca kuzona zozine izinkalo nezinqe. Ukuqeqesha kulula futhi kufanele wonke umuntu. Ukuthuthuka kungenza kube nzima ngokwengeziwe kubo ngokwabo - kwanele ukusebenzisa izinsimbi zamaqakala.
8.Tee Bo Ab Burner (imizuzu eyi-10)
Ukuzivocavoca yemisipha yesisu ene-dumbbell noma ipuleti elisuka endukwini. Ingxenye enkulu yokuzivocavoca yenziwa imi phansi kuphela imizuzu emithathu yokugcina. Okwangempela, ama-crunches wendabuko azokwenza umsebenzi owodwa kuphela.
9.Tae Bo 1 ku-1 Cardio Burn (imizuzu eyi-10)
Ukuzivocavoca okufushane ngokugcizelela ezindaweni ezinenkinga - amathanga, izinqe nesisu. Kuhlelo intombazane ekhombisa ukuzivocavoca okusebenzisa amabhola emithi kanye ne-barbell, kepha ungasebenzisa kuphela ama-dumbbells. UBilly Blanks unikezela ngoqeqesho olusebenzayo namandla, kepha ngenxa yejubane elisheshayo, ukuvivinya umzimba kungaba yi-gyrosigma kakhulu.
Ukuzivocavoca okuvela engxenyeni kaBilly engenalutho neminye imishini
Isimo seTae Bo Body (imizuzu engama-10)
Kulolu hlelo uBilly uhhafu wengubo esetshenzisiwe dumbbells futhi isinyathelo platform. Ukuzivocavoca umzimba yisivinini sesikhawu odinga ukuzivocavoca umzimba ukuze ushise amanoni (njengase-plyometric neTae-Bo) nokuzivocavoca amandla ngokuphindaphinda okusheshayo kwethoni yemisipha.
11. Tae Bo 1 on 1 noMelina (imizuzu engama-30)
Ukuze wenze lo msebenzi uzodinga intambo yokugxuma, ama-dumbbells, ipulatifomu lesinyathelo, ibha. Noma kunjalo, kuzokwanela okungenani okungenani dumbbells futhi yesikhulumi. UBilly Blanks ufundisa amakilasi hhayi eqenjini, kanye newodi yakhe, ekhombisa inqubo elungile yokuzivocavoca. Lolu hlelo lubandakanya amandla endabuko kanye nokuzivocavoca nge-aerobic, kanye nezingxenye zeTae-Bo.
12. I-Tae Bo Flex: Funda ama-Moves (imizuzu engama-30)
Ukuqeqeshwa ngamandla e-aerobic nge-barbell. Uzokwenza ukuzivocavoca ngesisindo esincane (noma nge-fretboard engenalutho), kodwa ngejubane elisheshayo. Ngaphandle kokusetshenziswa kwezisindo, ukuqeqeshwa kwenzelwe ikakhulukazi ukushisa amafutha.
Ukuzivocavoca okuhlukahlukene futhi okuphumelela kakhulu kusuka engxenyeni kaBilly kungenalutho kuzokusiza ukunciphisa isisindo, ukwandisa ukuqhuma kwemisipha nokuqhuma komzimba. Amakilasi abanjwa cishe ngaphandle kokushaqeka okukhulu, noma kunjalo, lokhu ngeke kukuvikele ukufeza umphumela oyifunayo ngesikhathi esifushane.
Bona futhi: Uhlelo lweCore De Force oluvela eBeachbody lususelwa kubuciko obuxubene bempi.
Ngaphandle kwesitoko, Ukwehlisa isisindo, Ukuzivocavoca kweCardio