Izikhathi zokuqeqeshwa ezi-5 ezivela kuMike Donavanik + isheduli yamakilasi inyanga yonke!

Umqeqeshi odumile waseMelika uMike Donavanik udume ngothando lwakhe lokuzivocavoca okukhulu kwe-HIIT okunesisindo somzimba wakhe noma ngama-dumbbells. Sikwethulela izinhlelo ezi-5 ezisebenza kahle eziholwa nguMike, lapho uzokwazi khona ukushisa amanoni, ukusheshisa imetabolism nokuqinisa umzimba.

Uhlelo oluhlongozwayo luzokusiza ukuthuthukisa ukuqhuma kwemisipha nokukhuthazela kwenhliziyo, nakho okunomthelela omuhle ekuqineni komzimba okujwayelekile. Isifundo sevidiyo uMike Donavanik ugcine imizuzu engama-30-35. Enye yazo ibandakanya ukusebenza ngesisindo umzimba wakho ngaphandle kwemishini, ezinye ezintathu ziqeqeshwa ngama-dumbbells. Izinhlelo zilungele izinga eliphezulu eliphakathi nendawo futhi zithuthukile.

Kulezi zinhlelo uzokwenza njengomsebenzi ohlanganisiwe womzimba wonke futhi uhlukaniswe namaqembu emisipha ngamanye womzimba ongaphezulu. UMike ukulungiselele ama-squats amaningi, amaphaphu, amapulangwe, i-Push-UPS, ukuzivocavoca okuhlukahlukene kwe-plyometric ne-aerobic, kanye nokuzivocavoca okudala kwama-triceps, ama-biceps, emuva namahlombe. Kule vidiyo kukhona ukufudumala nokubuyela emuva, kepha ungangeza ukunweba okude ngemuva kokuzivocavoca uma kunesidingo.

Ividiyo ingatholakala kuwebhusayithi yokusakaza uMike Donavanik: https://www.mikedfitness.com/

Ithangi lokuqeqesha eli-5 eliphakeme iDonavanik lomzimba wonke

1.Brutal Strength Workout (ukuqeqeshwa kwamandla)

I-Brutal Strength Workout ukuqeqeshwa kwamandla kuwo wonke umzimba. UMike weluleka ukuthi usebenzise amasethi amabili ama-dumbbells: anzima futhi aphakathi nendawo noma aphakathi nendawo futhi alula ngokuya ngamakhono akho omzimba. Uhlelo alunazo izikhawu ze-cardio, kepha izinga lokushaya kwenhliziyo yakho lizokhuphuka ngenxa yokuphindaphinda okusheshayo kokuzivocavoca okunesikhathi esinciphile phakathi kwabo.

2.Hardcore Amandla (ukuqeqeshwa kwamandla)

I-Hardcore HIIT Strength - lokhu kungenye yokuzivocavoca amandla kuwo wonke umzimba, lapho uzothuthukisa amandla emisipha eqhumayo futhi usheshise umzimba wakho. Uhlelo luyefana ngokuya ngohlobo lomthwalo kuBrutal Strength Workout, kepha izivivinyo zizohluka. Ngaphandle kokuthi empeleni akukho ukuzivocavoca okujwayelekile kwe-cardio, uzokwazi ukukhulisa ukushaya kwenhliziyo futhi ukuphela kokuzivocavoca kuzozizwa ukhathele ngemuva kokuvivinya umzimba.

3.I-HIIT Non-Stop Bodyweight Blaster (ukuqeqeshwa kwesikhawu ngaphandle kwemishini)

Kulolu hlelo awudingi i-dumbbell, uzoziqeqesha ngesisindo somzimba wakhe. UMike Donavanik ukunilungiselele isiqhumane esikhulu amandla kanye plyometric umzimba, ezenzeka kumodi engapheli. Ukushaya ngamandla kwenhliziyo kuzogcinwa kulo lonke ikilasi. Amanye ama-burpees, i-Push-UPS, amapulangwe nezinhlobonhlobo zokuhlaselwa kuzokusiza ukuthi usebenze ngempumelelo kuwo wonke amaqembu emisipha-ngaphandle kwama-dumbbells.

4.I-Dumbbell HIIT Extreme Burn Bootcamp (ukuqeqeshwa kwesikhawu)

Lokhu kuzivocavoca isikhawu nge-dumbbells kungahlukaniswa kube izingxenye ezi-3 (ngaphandle kokufudumeza nokupholisa phansi): ingxenye enamandla yamandla (imizuzu eyi-10), ingxenye ye-cardio ngaphandle kwempahla (imizuzu emihlanu), ingxenye yamandla amakhulu (imizuzu eyi-5). Njengoba wazi, ingxenye yamandla amakhulu ifaka phakathi izivivinyo ezinesisindo samahhala hhayi nje ukuqinisa imisipha kuphela kepha nokushisa. Konke ukuqeqeshwa kwenzeka ngemodi ejulile, ngakho-ke ukushaya kwenhliziyo yakho ngeke kwehle ngaphansi kwendawo ye-aerobic kulo lonke ikilasi.

5.I-SweatFest Bodyweight HIIT (ukuqeqeshwa kwesikhawu ngaphandle kwemishini)

Kuyinto ejwayelekile yethangi lokuzivocavoca iDonavanik, elinamandla asebenzayo kanye nokuvivinya umzimba nge-plyometric kuwo wonke umzimba. Uzokwenza izivivinyo zombili zibheke mpo futhi zibheke phezulu, unake amaqembu emisipha yomzimba ongaphezulu nophansi. Ukuvivinya umzimba okuningi kuhlanganisa imisipha eyinhloko. I-Plyometric hhayi kangako, kepha yenza ukushaqeka okwanele, kepha ngenxa yokushintsha njalo kokuvivinya umzimba nokuntuleka kokuphumula nakho kushisa kakhulu.

Bheka futhi izindatshana ezilandelayo:

  • Ukuzivocavoca ngeTABATA: amasethi ayi-10 wokuzivocavoca okwehlisa isisindo
  • Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
  • Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle kanye nemithetho eyisisekelo
  • Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
  • Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
  • Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
  • Konke mayelana ne-crossfit: okuhle, ingozi, ukuzivocavoca umzimba
  • Ukwehlisa kanjani okhalweni: amathiphu nokuzivocavoca umzimba
  • Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting

Uhlelo lwamakilasi noMike Donavanik inyanga yonke!

Futhi ukukunikeza ibhonasi ephezulu kakhulu: uhlelo lokuqeqeshwa olwenziwe ngomumo noMike Donavanik inyanga yonke! Lolu hlelo lubandakanya ukuqeqeshwa ku-youtube, ukuzivocavoca okungenhla futhi ukuzivocavoca umzimba, okuchazwe ekuqaleni. Amanye amavidiyo athatha imizuzu eyi-10-20 kuphela, ngakho-ke kunconywa ukuthi uphinde endaweni engu-1-3 kuye ngekhono lakho.

  • Usuku 1: Ukuzivocavoca Ngezikhali Zama-15 Min Sexy (phinda izikhathi ezingu-1-3)
  • Usuku 2: Ama-20 Min Sexy Legs & Perky Butt Workout (phinda izikhathi ezingu-1-2)
  • Usuku 3: I-10 Min HIIT Cardio Fat Burn Workout (phinda izikhathi ezingu-1-3)
  • Usuku 4: Ukusebenza kwe-HIIT 30 1 + 2
  • Usuku 5: Ukuphumula
  • Usuku 6: I-10 Min Ultimate Workout yokwehlisa amaHips (phinda izikhathi ezingu-1-3)
  • Usuku 7: Imizuzu engama-30 ye-Hardcore Strength
  • Usuku 8: I-10 Min Killer Kettlebell Workout (phinda izikhathi ezingu-1-3)
  • Usuku 9: Ukuzivocavoca okuyi-30 Min Bodyweight nge #FBLiveCalorieBurn
  • Usuku 10: Shisa i-Xtreme Abs & Core
  • Usuku 11: Ukusebenza okudabukile 2 + 3
  • Usuku 12: Ukuphumula
  • Usuku 13: I-10 Min Explosive Bodyweight HIIT Sweat Fest (phinda izikhathi ezingu-1-3)
  • Usuku 14: Amandla Wamandla Okuhlukumeza
  • Usuku 15: I-10 Min Back Fat Workout (phinda izikhathi ezingu-1-3)
  • Usuku 16: 45 Min Imbongolo, Izingalo, Abs Workout
  • Usuku 17: I-10 Min Athletic Cardio Fat Burning Step Bench (phinda izikhathi ezingu-1-3)
  • Usuku 18: Ingqikithi Yokuzivocavoca Isikhawu Somzimba 2
  • Usuku 19: Ukuphumula
  • Usuku 20: IBlast 10 Min Bodyweight HIIT Workout (phinda izikhathi ezingu-1-3)
  • Usuku 21: nsuku zonke i-Non-Stop Bodyweight Blaster
  • Usuku 22: I-10 Min Isinyathelo Esigcwele Somzimba Sokuqina Nokulahlekelwa Kukafutha (phinda izikhathi ezingu-1-3)
  • Usuku 23: 10 Min HIIT Metabolism Booster 90/60/30 # 1 (phinda izikhathi ezingu-1-3)
  • Usuku 24: Ukuzivocavoca okuphumelelayo okungu-10 Min Abs & Core (phinda izikhathi ezingu-1-3)
  • Usuku 25: I-Brutal Strength Workout + HIIT Amandla Aqinile
  • Usuku 26: Ukuphumula
  • Usuku 27: I-10 Min Butt neThabout Workout ye-Butt Enkulu (phinda izikhathi ezingu-1-3)
  • Usuku 28: I-Extreme Burn Dumbbell HIIT Bootcamp
  • Usuku 29: 20 Min HIIT Killer Jump Rope Cardio Amandla (phinda izikhathi ezingu-1-2)
  • Usuku 30: I-10 Min Hardcore Abs Workout (phinda izikhathi ezingu-1-3)

Yenza uhlelo lokuqeda noma wenze ikhalenda lamakilasi ngokuzimela kwakho. Ukushisa okunempumelelo kanye nokushisa okushisayo kakhulu kwethangi eliphezulu iDonavanik kuzokusiza ekulweni nesisindo eseqile nezindawo ezinenkinga.

Funda futhi ngezinye izinhlelo uMike Donavanik kuzindatshana zethu:

  • Ukuncipha kwesisindo kwe-11 kwe-HIIT okuvela kuMike Donavanik
  • I-Extreme Burn Challenge: ukuqeqeshwa kwe-HIIT kusuka ku-Mike Donavanik amasonto ama-2!
  • Izinhlelo zeXtreme Burn 2 zokushisa amafutha avela kuMike Donavanik

shiya impendulo