Ukufuna uhlelo olunzulu lomzimba wonke lunikeza izinhlobo ezahlukahlukene zomthwalo osebenzayo, ofanele ukusebenzelana okuhlukahlukene? Ngemuva kwalokho kufanele uzame ukusebenza okuyinkimbinkimbi kwe-21 Day Fix kusuka ku-Autumn Calabrese yokwehlisa isisindo nethoni yemisipha.
I-21 Day Fix ingenye yezinhlelo ezaziwa kakhulu iBeachbody, ezithengisa izinombolo zamarekhodi. Lokhu akumangazi. Ukunikezwa kwe-Autumn Calabrese Ukuzivocavoca okungu-7 kwezindawo eziyinkinga, ezokusiza ukuthi wakhe umzimba omuhle onamathoni ngemizuzu engama-30 ngosuku.
Incazelo yohlelo 21 Day Fix
I-21 Day Fix wuhlelo olunzulu oluhlanganisa ukuzivocavoca okuhlukahlukene ukwakha umzimba onamathoni. Lesi sifundo sithakazelisa isazi sokuqina se-Autumn Calabrese, esizokuqondisa esifundweni samasonto amathathu sazo zonke izindawo ezinenkinga. Uzothola ukuqeqeshwa okuhlukahlukene: ukusebenza namandla, i-yoga nama-Pilates, ama-plyometrics ne-aerobics. Uhlelo luzokusiza ukuthi wakhe isibalo esincane, imisipha enhle yokusiza, unwebe ngokushaya futhi wakhe umzimba wepulasitiki oguqukayo.
Lolu hlelo luhlala izinsuku ezingama-21, ukuqeqeshwa kuthatha imizuzu engama-30, udinga ukuzibandakanya kuqeqesho oseluvele lukhona. Inkambo yokuzivocavoca eyayingeqisi, kunalokho yenzelwe izinga eliqinile elijwayelekile. Ngaphezu kwalokho, izivivinyo eziningi ziboniswa kukho konke okuyinkimbinkimbi futhi kube lula, ngakho-ke uzokwazi ukudidiyela umthwalo wazo. Uhlelo lucijwe ngokuphelele, ngakho-ke kuzoheha noma ngubani ofuna ukuthuthukisa isibalo sakhe.
IComplex 21 Day Fix iqukethe lezi zigaba ezilandelayo:
- Ubude umzimba I-Cardio. Thuthukisa umzimba wakho bese ushisa amanoni ngokuzivocavoca umzimba okunamandla komzimba wonke. Ukuzivocavoca okusebenzayo kanye ne-plyometric kuhlanganiswe nejubane elikhulu lesifundo.
- Okuphezulu Lungisa. Ungathola ukuzivocavoca okudala ngama-dumbbells ama-triceps, ama-biceps namahlombe. Futhi ama-pushups nama-crunches ahlukahlukene emisipha yesisu.
- Ukulungisa okuphansi. Nazi izivivinyo zokucatshangelwa zamathanga, izinqe namathole. Ama-squats amaningi nemiphunga yokuthuthukisa imisipha yomzimba ongezansi.
- Kungcolile 30. Ukuqeqeshwa kwamandla kuzo zonke izindawo ezinenkinga. Kwenziwe ngama-dumbbells ngejubane eliphansi.
- Pilates. Ngama-Pilates uzoqinisa imisipha eyinhloko futhi wakhe isimo esihle sezinqe nezinqe zakho.
- I-Cardio. Ukuqeqeshwa kweCardio ukuqinisa imisipha yenhliziyo, kukhuphule amandla nokushisa okushisayo.
- Yoga. Thuthukisa ibhalansi, ukuguquguquka kwamandla namandla futhi usize imisipha yakho iphumule kanye ne-yoga. Ngendlela, kulula kakhulu ukuthi u-asana ngamunye kuvidiyo asayine.
I-21 Day Fix: ukubuka konke okuningiliziwe kwakho konke okuyinkimbinkimbi yokuqeqesha
Ukuzivocavoca uzodinga ama-dumbbells kanye ne-gym Mat. Uma une-expander expander, okunye ukuzivocavoca esikhundleni sama-dumbbells, ungayisebenzisa. Ngokuya ngohlelo kudingeka uqeqeshe nsuku zonke, kepha kanye ngesonto i-yoga ikulindile, okuzosiza imisipha yakho ukuthi ibuye.
Ukuze wehlise isisindo ezinsukwini ezingama-21, i-Autumn Calabrese inikeza uhlelo lokondleka olukhethekilelokho kuzokusiza ukuthi uzuze umphumela ngesikhathi esifushane. Awudingi ukubala amakhalori noma udle imenyu eyenziwe ngomumo. Funda kabanzi ngalo endatshaneni ehlukile mayelana nohlelo lwe-pitaniia ngesikhathi kwenziwa i-21 Day Fix kusuka ku-Autumn Calabrese.
Uhlelo lokudla kusuka ku-Autumn Calabrese
Ubuhle nobubi bohlelo
buhle:
1. Ukuzivocavoca okwenziwe ekushiseni okusebenza kahle kakhulu futhi okunamafutha, ngakho-ke ungathola imiphumela emihle ezinsukwini ezingama-21.
2. Uhlelo olufanele ngisho nabantu abazi ukuthi ukuqeqeshwa okujwayelekile okujwayelekile. Ngesikhathi sekilasi kukhombisa ukuguqulwa okulula kokuvivinya umzimba kwalabo abangakalungeli imithwalo eyinkimbinkimbi.
3. Inkambo yokuzivocavoca ihluke kakhulu: i-yoga, i-Pilates, i-plyometrics, i-aerobics, ukuzivocavoca ngama-dumbbells nokuncipha kwesisindo. Phakathi nesonto wena nsuku zonke ulinde ukuqeqeshwa okusha, ngakho-ke ngeke kube nesithukuthezi.
4. Autumn Calabrese okuhle Amazing. Uhlala echaza ngokucophelela inqubo yokuzivocavoca, akhulume ngezinzuzo zokuzivocavoca, futhi akhuthaze njalo ukusebenza kweqembu.
5. Amakilasi athatha imizuzu engama-30 nje kuphela, awudingi nokuba uchithe isikhathi esiningi siba sekhaya elifanele.
6. Ngemuva kuka-21 Day Fix kuphume uhlobo oluyinkimbinkimbi - Fix Extreme, ozokwazi ukuqhubeka nokuqeqeshwa kulo imodi eqinisa kakhulu.
7. Ngokungafani neFix Extreme kulolu hlelo, uzokwazi ukwenza ngaphandle kwe-expander. Isetshenziswa kuphela njengenye indlela yama-dumbbells kokunye ukuzivocavoca.
bawo:
1. Ukuxhuma okuningi, izivivinyo ze-plyometric akuphephile kubantu abanamalungu agulayo.
2. Uma usaqala, sincoma ukuthi uqale ngezinhlelo ezikhona zeJillian Michaels zabaqalayo.
I-21 Day Fix ilungele labo abafuna ukusebenza ngempumelelo kepha hhayi ukuqeqeshwa okunzima kakhulu, okuyi kuthanda ngumuntu onokuqeqeshwa okulingene. Qala ukushintsha umzimba wakho manje ngohlelo olunzulu kusuka ku-Autumn Calabrese.
Funda futhi: Izinhlelo ezingama-30 zabaqalayo: ukuqala kuphi ukuqeqesha ekhaya.