Ukuzivocavoca okungu-18 ukukhipha umzimba nokusebenza ezindaweni eziyinkinga ezivela kuChristine Khoury

UKristin Khoury (uChristine Khuri), umqeqeshi odumile wokuqina, uchwepheshe ekunakekelweni kwesikhumba nomthandi omkhulu kashokoledi. Sikunikeza ukunakwa kwakho Ukusebenza okuphumelelayo okungu-18 okuvela kuChristine ukuqinisa imisipha, ukushisa kwamafutha nezwi lomzimba, akwenzile ngokuhlangana nesiteshi se-youtube iGymRa.

UChristine Khoury uhlala eLos Angeles nendodana yakhe eneminyaka engu-13 kanye nezilwane ezifuywayo ezimbili azithandayo. Uqale ukuzivocavoca eneminyaka engama-20 ebonga umama wakhe, obekwenza i-yoga nokuzindla futhi emyisa emakilasini ekilasini le-aerobics. Manje uChristine umqeqeshi ophakeme, e-USA futhi ifundisa amakilasi eqembu nawabodwa. Eminyakeni edlule, imisebenzi yakhe yezemidlalo intshiseko yakhe ayikapheli: “Ngifuna ukusiza abantu bashintshe izimpilo zabo futhi babe nempilo enhle, "Kusho umqeqeshi.

UChristine Khoury oneminyaka engama-48 futhi ukwakheka kwayo kungaba nomona kuphela, kanye nokuzwakalisa ama-abs ayisithupha angama-six pack sekuyizimpawu zomqeqeshi. Ubalule ukuthi enye yezinzuzo ezinkulu zeminyaka yakhe ukuthi abantu bakuthatha njengokugunyaziwe. "Abadlali bami imvamisa abayazi iminyaka yami, kusho uChristine, - kepha lapho bethola, baqala ukulalela konke engikushoyo".

Siyajabula ukwethula ukuzivocavoca okuvela kuChristine Khoury, okuzoba ukwengeza okuhle ekilasini lakho. UChristine ungumthandi wemithwalo yamandla, ngakho-ke lawa mavidiyo ikakhulukazi amandla aqondiswe. Ungakwenza izinhlelo noma ukufaka ividiyo ehlukile ohlelweni lwakho lokuqina. Kokunye ukuvivinya umzimba uzodinga okokusebenza okwengeziwe: ama-dumbbells (2-5 kg), ibha yomzimba (2,5-6 kg), i-fitball, i-expander, ibhande lokunwebeka, ibhande lenjoloba yokuqina.

Ukuzivocavoca kukaChristine Khuri isikhathi esingaphezu kwemizuzu engama-30

1. Umzimba Ogcwele Ngonya: Gxila Emilenzeni naseBelly Fat Loss

  • Amakholori: ama-calories angu-250-300
  • Isikhathi Esithathwa: imizuzu ye-35
  • Inventory: ayidingeki
  • Layisha ne-cardio

UChristine unikela ngemizuzu engama-35 yokuvivinya umzimba ngokushisa amafutha kwesisindo. Lolu hlelo luqukethe imizuliswano emi-5, izivivinyo ezi-4 kumjikelezo ngamunye. Ngokuyinhloko umqeqeshi uvuliwe kuvidiyo ukuqeqesha amandla, kepha ngokwandisa ukushaya kwenhliziyo nokushisa ama-calories angeziwe kufakwe nezinye izivivinyo ze-cardio.

Ukuzivocavoca okuyi-30 Min Bodyweight ekhaya | Shisa ama-Calorie angama-250

2.Ukuzivocavoca Okukhulu Kakhulu Komzimba ngama-Dumbbells

Lokhu amandla okuqeqesha amandla izokusiza ukusheshisa imetabolism yakho, ushise amanoni futhi wakhe umzimba wokuqina kwemisipha. Lolu hlelo lubandakanya ukuzivocavoca okuhlukanisiwe futhi okuhlanganisiwe nama-dumbbells, okuzosebenza ngenani eliphakeme lemisipha ngezifundo zehhafu.

3. Ukuzivocavoca okuphelele komzimba ngama-dumbbells nebha yomzimba

Ukuvivinya umzimba okuphelele ngama-Dumbbells - lokhu kuqeqeshwa kwamandla, lapho uzosebenzisa khona izivivinyo zakudala ngama-dumbbells kanye ne-bodybare ukuthola umzimba onwebekile onamathoni. Lolu hlelo lulungele ukuqeqeshwa okuphakathi naphakathi. Kulolu hlelo uChristine unikeza izivivinyo eziphumelelayo ezingama-28 zemisipha yezingalo, amahlombe, isisu, iqolo, amagxolo, izinqe nemilenze.

4. Abaqalayo Ekhaya Ukuzivocavoca Ngomzimba Okugcwele

Lokhu kuqeqeshwa kwamandla kwe saqala futhi level Lesisemkhatsini ukuqeqeshwa okuzokusiza ukuqeda izindawo ezinenkinga. Njengoba ukwazi ukubona, uzodinga i-Arsenal yohlu olungeziwe. Uzosebenza kuwo wonke amaqembu emisipha usebenzisa ukumelana ngendlela yokwandisa, izinsimbi zamahhala nebhola lokuzivocavoca. Emizuzwini eyishumi yokugcina kaKristen walungisa izivivinyo zesisu.

5. Ungawathola Kanjani ama-6 Pack: I-Yoga Inspired Abs ne-Core Workout

Lokhu kuvivinya umzimba kusekelwe kwi-yoga iqukethe izivivinyo nama-asanas azokusiza ukuqinisa imisipha yomgogodla nokuqinisa isisu. Ngaphezu kwalokho, uzosebenzela ukuma futhi uqondise umgogodla wami, ngoba ukuma kabi nokulala, kwenza isisu sibe ngaphezulu. Futhi i-yoga isiza ukuqeda izinhlungu zasemhlane nezinhlungu ezisezingeni eliphansi.

6. Burn 500 Amakhalori Workout Lesisemkhatsini

Lokhu kuqeqeshwa kwamandla kuwo wonke amaqembu emisipha imizuzu engama-45 kufaka ukulandelana kokuzivocavoca okulandelayo: ama-squats kanye ne-lunges nge-bodybare, ukuzivocavoca kwengxenye engenhla ngokuzivocavoca kwe-dumbbells kwesisu ku-fitball, ukuzivocavoca kwemilenze nezinqe kuzo zonke izivivinyo zezine esiswini seMat. Uhlelo lubanjwa ngokuthula ngaphandle kwezikhathi ze-cardio.

Ukuzivocavoca nguChristine Khuri 25-30 umzuzu

7. Ingqikithi Yomzimba Yomzimba Ophakathi Naphakathi Yomzimba

Lokhu ukuqeqeshwa kwamandla nge-bodybare izokusiza uqinise imisipha emzimbeni wonke, kepha umthwalo omkhulu kunayo yonke uzothola amathanga nezinqe. Uzokwenza ama-squats ahlukahlukene, amaphaphu kanye nokubulawa kwabantu ngokubulala umzimba engxenyeni yokuqala yekilasi, engxenyeni yesibili yekilasi, uzozivocavoca phansi ezindaweni ezinenkinga.

8. Ingqikithi Yokuzivocavoca Yomzimba Omelana Nemizimba

La mandla asebenza ohlelweni azobheka bonke abathandi be- ukusebenzisa nge-expander. UChristine unikeza izivivinyo zamandla zakudala ngokusebenzisa le mishini ewusizo kumisipha yethoni namandla. Uhlelo lulula, kepha umthwalo uzoncika kakhulu ekuqineni kwe-expander yakho.

Ukuzivocavoca Okugcwele Komzimba Womzimba | Ukuzivocavoca okuphelele komzimba webhande lomzimba

9.Isikhawu Blast Workout: Advanced Okugcwele umzimba Workout

Ukushisa amafutha ukuqeqeshwa kwesikhawu sokunciphisa isisindo nethoni yemisipha. Lolu hlelo lubekwe njengesifundo sokuthuthuka, kepha lulungele ukuqeqeshwa kwezinga eliphakathi. Kulokhu Ukuqeqeshwa kwe-HIIT zikulindele izivivinyo ze-cardio namandla okuzivocavoca ngama-dumbbells (kungcono ukuba namabili amabili wezisindo ezihlukene).

10. Ukuqeqeshwa Kwamandla Okuqinisa Umzimba Okugcwele

Lokhu kuqeqeshwa kwesikhawu kufaka imibuthano eminingana yamandla futhi izivivinyo ze-aerobic-plyometric ngokushisa ama-calories nokuqinisa imisipha. UChristine phakathi nazo zonke izikhathi ubandakanya amaqembu amaningana emisipha ukusheshisa inqubo yokwehlisa isisindo nokwenza ngcono imiphumela ngokuzivocavoca okukodwa. Ekugcineni uzokwenza izivivinyo zezindawo eziyinkinga kumbhoxo.

11.I-Ultimate Fat Blasting, Ingqikithi Yomzimba Wokuzivocavoca

Uhlelo i-Ultimate Fat Blasting lusanda kuklanyelwa ukushisa amafutha akho nokuqinisa umzimba. UChristine wakhe umkhuba amandla ashintshanayo ne-cardio, inhlanganisela yayo iphumelela kakhulu ukuthola imiphumela esheshayo. Ayikho ingxenye yomzimba engeke ihlale ngaphandle kokunakwa. Imizuzu eyishumi yokugcina yekilasi uzokwenzela isisu izivivinyo.

12. Ukuzivocavoca Butt For Butt Around

Ukuzivocavoca nge-Butt kuwumsebenzi osebenzayo wokuzivocavoca umzimba yemisipha ekhazimulayo. Ngaphezu kwezinqa, emsebenzini wemisipha ethintekayo yemilenze nesisu. Ingxenye yesibili yohlelo yenzeka phansi. Ukuqeqeshwa kuqala ngaphandle kokuzifudumeza, ngakho-ke sincoma ukuthi sifudumale ngaphambi kwekilasi.

13.I-Intense Abs & Core Workout Yoga Ithonywe

Okunye ukuzivoxavoxa okususelwa ku- yoga, okuzokusiza ukuthi uthuthukise ukuma kwakho, uqinise umgogodla, ukuqeda izinhlungu zomhlane futhi uqinise imisipha yesisu.

Ukuzivocavoca okufushane kukaChristine Khuri: ngaphansi kwemizuzu engama-20

14. I-Advanced Six Pack Abs Workout

Zivocavoce ngaphandle kwemishini, okubandakanya ukuzivocavoca okusebenzayo kwemisipha yesisu kanye namagxolo. Engxenyeni yokuqala yohlelo uzoba yizisu, izivivinyo zangemuva. Esiwombeni sesibili uzozivocavoca ngentambo.

15.Ukugcina Ukuzivocavoca Izinqe

Lolu hlelo lubandakanya ukuzivocavoca umzimba imilenze nezinqeokwenziwa phansi. Ulinde amalifti omlenze kuzo zonke izinyawo nasehlangothini, uSuperman, ibhuloho. Ungakucindezela ukuzivocavoca umzimba, uma usebenzisa izinsimbi.

I-Butt & Abs Workout (Shisa ama-Calori angama-16 kusuka kwaPhakathi)

Lolu hlelo luhlanganisa Izinhlobo ezintathu zokuzivocavoca: esimweni kuzo zonke izinyawo ezine ocingweni (ohlangothini noludala) nasemuva. Ukuzivocavoca okuhlongozwayo kuzokusiza ukuthi usebenze imisipha yezinqe nesisu. Ividiyo iyingxenye yohlelo Shisa ama-calories angama-500 aPhakathiinketho eshiwo ngenhla.

17.Ukuzivocavoca kwe-Abs & Core (Shisa ama-Calori angama-500 kusuka kuPhakathi)

Uhlelo lufaka phakathi ukuzivocavoca okudala yemisipha yesisu kanye namagxolo. Ingxenye yokuzivocavoca okwenziwe ngebhola le-yoga, kanti okunye - kusesimeni sebhande, ingxenye isemuva kuMat. Ividiyo iyingxenye yohlelo Shisa ama-calories angama-500 aPhakathiinketho eshiwo ngenhla.

18.U-Abs no-Core Workout (Oqalayo, Ekhaya Ukuzivocavoca Ngomzimba Okugcwele)

Okunye ukuzivocavoca okusebenzayo yesisu, okubandakanya ukuzivocavoca nge-fitball, kusimo sebhande ngaphandle kwamathuluzi. Kuzoba ukwengeza okuhle kunoma yiluphi uhlelo. Ungaqalisa amathanga ama-2 ukuthola imiphumela emihle. Ividiyo iyingxenye ye- oqalayo Ekhaya Umzimba Ogcweleinketho eshiwo ngenhla.

Ukunikezwa kukaChristine Khoury ukuqeqeshwa kwamandla ekhwalithi yezindawo eziyinkinga, ezizokusiza wehlise isisindo futhi uqinise umzimba. Ncoma ukushintshanisa lawa mavidiyo nokusebenza kwe-cardio, ngokwesibonelo, kusuka kuNatalie IKO. Lokhu kuzokusiza ngendlela efanele ngangokunokwenzeka ukusebenza ngethoni yemisipha, ukushiswa kwamafutha nokususwa kwezindawo eziyinkinga.

Kungabukeka futhi kusebenza kahle kwe-TABATA kusuka kuJulia Bognar, okwenziwe ngokuhlangana neGymRa.

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