Okuqukethwe
Ukuqashelwa Kwezinsuku ezingama-80 kuyinto entsha sha esebenza kahle kakhulu evela ku-Autumn Calabrese nasenkampanini iBeachbody. Uhlelo luzosiza ukuguqula umzimba wakho ngokuphelele ezinsukwini ezingama-80: donsela phezulu futhi uzungeze izinqe ukuze uthuthukise ukuma kwemilenze yakho, uqinise i-abs yakho, wenze isisu esisicaba, ushise amanoni, futhi ususe izindawo eziyinkinga.
Iminyaka eminingi yokuqeqeshwa kwe-Autumn Calabres iqinisekisiwe ukukuholela emzimbeni oqinile futhi onempilo. Ukuzivocavoca kwakhe okungu-21 Day Fix noFix Extreme kusahola phambili kwezinhlelo ezaziwa kakhulu zeBeachbody.
Ukubuka konke kohlelo i-80 Day Obsession
Uhlelo lwe-80 Day Obsession olwenzelwe ngokukhethekile labo abafuna hhayi nje ukunciphisa isisindo futhi bathuthukise umzimba wakho futhi bathole isimo esihle samathoni. Lesi sakhiwo sifaka ukugxila ezindaweni eziyinkinga ezinkulu: isisu, izinqe, imilenze. Lokhu kuzokuvumela ukuthi usebenze kuyo yonke imisipha yomzimba wakho futhi ushise amanoni omzimba. I-Autumn Calabrese isungule indlela esebenzayo yezinyathelo ngezinyathelo yokwakha isinqe esiyindilinga nesisu esicaba ngasikhathi sinye njengokushisa amafutha, ukunciphisa okhalweni nemilenze.
Kuzoba okukhulu? Yebo, i-80 Day Workout Obsession ayakhelwanga abaqalayo. Okokuqala, amakilasi isikhathi eside - isilinganiso semizuzu engama-45 kuya kwemizuzu engama-60. Okwesibili, i-Autumn inikeza ukuzivocavoca okuqinile, kufaka phakathi amandla, okusebenzayo, okuhlangene kanye ne-plyometric. Izinga lohlelo: Okuphakathi-Okuthuthukile (okuphakathi okuthuthukile). Enye yamantombazane ikhombisa ukuguqulwa okuguquliwe (yenziwe lula) uhlobo lomsebenzi, ngakho-ke ungahlala uvumelanisa uhlelo namandla abo.
Ufuna ukuqinisekisa ukuthi usukulungele ukuqhuba i-80 Day Obsession? Zama uhlelo i-A Little Obsessed kusuka ku-Autumn Calabrese, efaka ukusebenza okulula oku-5 futhi okuyi- isigaba sokulungiselela i-80 Day Obsession. Ungahlala ohlelweni i-A Little Obsessed amasonto angama-3-4, ukhuphule kancane izinga lakho lokuqina komzimba. Kepha uma usaqala ukuqeqesha ekhaya, kungcono ukhethe i-21 Day Fix eyinkimbinkimbi kusuka ku-Autumn Calabrese. Lokhu kungenye yezinhlelo ezithandwa kakhulu ekhaya, ezifanele abaqalayo.
Ukuhambisana nohlelo 80 Day Obsession?
- kulabo abafuna ukuthola amathoni, amandla nokuqina komzimba ngaphandle kwezinkinga
- abafuna ukugxila ekusebenzeni esiswini nasezinqeni
- kulabo abafuna uhlelo olunzulu lomzimba wonke ekhaya
- labo abangafuni ukushisa amanoni kuphela kepha futhi bathuthukisa ithoni yemisipha, benze umzimba ube ngcono futhi unwebe ngokwengeziwe
- labo abanolwazi lokuqeqeshwa futhi abafuna uhlelo olusha oludidiyelwe
Vele, enkambisweni yokwehlisa isisindo ethinteka kakhulu ngumsoco. Kodwa-ke, abaqeqeshi abaningi abenza okuwukuphela kwendlela yokugcina isimo sayo nesisindo sayo kungukuthi umzimba njalo. Uma uzivocavoca umzimba, ushisa ama-calories, udale izinqubo zokusebenzisa umzimba ezibangela umzimba ukuthi usebenzise amandla kunokuba uwugcine ezicutshini njengamafutha angaphansi. Ngaphezu kokuncipha kwesisindo ukuvivinya umzimba njalo kunciphisa ubungozi bokuhlaselwa yisifo senhliziyo nesifo sikashukela.
Ukuzivocavoca ngezinsuku ezingama-80 Ukuqaphela: okokusebenza kanye nokudla
Imiphi imishini edingekayo ku-80 Day Obsession?
Uhlelo lokuqeqesha i-80 Day Obsession, uzodinga okokusebenza okwengeziwe:
1. Izisindo: ukukhanya, maphakathi, esindayo
Uzodinga ama-dumbbells ngesisindo esincane, isisindo esiphakathi nesisindo esisindayo. Uma okungenani unezisindo ezimbalwa (ezilula nezisindayo), lokho nakho bekuzokwanela, kepha kuyinto efiselekayo ukuba nesethi yama-dumbbells. Uma sizongena kulolu hlelo, zonke izinsuku ezingama-80, uzozizwa uthuthuka njalo, futhi mhlawumbe kamuva uzodinga ama-dumbbells isisindo esiphakeme. Khetha isisindo se-dumbbell ngokwezinga lakho lokuqeqeshwa. Kufanele uzizwe umthwalo ngesikhathi sokuzivocavoca ngalunye, kepha akudingeki uhlupheke ngamasu. Ekwindla kusetshenziswa isisindo esisuka kumakhilogremu ama-5 kuye kumakhilogremu angama-40 (2 kuya ku-18 kg). Ungathenga ama-dumbbells awelekayo, ukuze ukwazi ukushintsha isisindo.
2. Resistance Izihibe
Uzodinga ibhendi yokuzivocavoca umzimba, kuyinto efiselekayo ukuba nesethi yamabhendi amathathu ahlukile ezingeni lokuqina. Uzokwenza izivivinyo, ugqoke itheyiphu okhalweni, ezinyaweni, emaqakaleni noma ezihlakaleni. Ithiphu: uma usebenzisa amabhande okunwebeka kulula ukudlala ebhulukweni elide, hhayi izikhindi. Lokhu kuzosiza ukugcina i-expander nokugwema ama-rubs avela kuthephu.
3. Amandla Amaslayidi
Uzodinga namadiski okushibilika (amaslayidi ashelelayo). Lokhu kufakwa okulula kuphelele ekuqiniseni imisipha yomzimba wonke nokwandisa ukushaya kwenhliziyo. Uzokwehlisa phansi usebenzisa isisindo somzimba wakho njengokumelana. Qiniseka ukuthi imisipha yakho izoshisa. Esikhundleni samadiski okushibilika kuwo, ungasebenzisa izingcezu zendwangu, amasokisi, amapuleti wamaphepha, amathawula amancane nokunye okwenziwe ngcono.
4. Mat
Njengoba kuhlale kululeka ukuba nombhoxo noma uMat phansi, uma ngabe usendaweni eqinile. Lokhu kungakhethwa, kuya ngemvelo yasekhaya nokunethezeka kwakho.
Ungayikhetha kanjani i-yoga Mat nokuqina komzimba
5. I-Foam Roller
I-Massage (foam) roller iyithuluzi eliphelele lokubuyisela ukuguquguquka nokuhamba, kepha futhi nokuphumuza imisipha ngemuva kokuzivocavoca. Ncoma kakhulu ukuthi bakuthole uma unendaba nempilo yomzimba wakho. Uzoyisebenzisa kuphela kuRoll & Release yoqeqesho lwangeSonto, ngakho-ke leli thuluzi lokuqina lingakhethwa. NgeSonto ungathola usuku lokuphumula noma uthathe enye ividiyo ngesibhengezo ekunambithekeni kwakho.
Phequlula imishini yokufaneleka ukuze usebenzise
Futhi kuthiwani ngokudla?
I-Autumn Calabrese ingunjiniyela wendlela ekhethekile yamandla eyaduma kakhulu ngabantu abathanda ukuqina. Sikhulume kabanzi ngakho phambilini iziqukathi zoHlelo lokudla i-21 Day Fix. Ekuqaleni le ndlela ingabonakala iyinkimbinkimbi kakhulu futhi iyindida, kepha njengolwazi lwabaningi ababandakanyekayo, impela kwenza impilo ibe lula. Awudingi ukukala ngokucophelela, urekhode futhi ubeke ama-calories, amaprotheni, ama-carbs namafutha - vele ulinganise iziqukathi zokudla bese imenyu yakho isilungile.
Ngakho-ke, bala ukudla kwakho kwansuku zonke kwekhalori ngokusho kwendlela ehlongozwayo kumsebenzisi Starter Umhlahlandlela. Okujwayelekile kuzohluka esigabeni sokuqala nesesibili nesesithathu. Ngenyanga yokuqala i-80 Day Obsession, uzodinga ama-calories ambalwa kunangenyanga yesibili neyesithathu. Amanyuwali izibalo ezitholakalayo ngokususelwa kusisindo sakho ngamakhilogremu hhayi kuma kilograms. Ukuqala, mane ukhombe iyunithi yokukala ngamakhilogremu: phindaphinda isisindo sakho ngo-2,20462. Isibonelo: 65 kg * 2,20462 = 143,3 lbs. Ngakho-ke esigabeni sokuqala sokujwayelekile kwakho i-1426 kcal (143,3 * 11 + 600-750) yesigaba sesibili nesesithathu: 1626 kcal (143,3 * 11 + 600-550).
Uma izibalo zakho zivela ukuthi ukudla nsuku zonke kwama-calories kungaphansi kuka-1200 kcal, usanamathela ngama-calories ayi-1200. Iqiniso elibalulekile lokuthi wena ngeke kudingeke ukubala amakhalori ekudleniuzoqondiswa enanini leziqukathi. Ngokwesisekelo samakhalori ayo ukhetha uhlelo oluthile lokudla u-A, B, C, D, E noma u-F. Uhlelo luthatha isilinganiso sama-calories ayi-1,200 kuye ku-1,500, uhlelo F luyinsakavukela kusuka ku-2500 kuye ku-2800 kcal (ukuphumula phakathi) . Futhi iqembu iBeachbody lenze nohlelo lokudla lwabadla imifino kuphela.
Uyacelwa ukuthi uqaphele ukuthi i-Autumn Calabrese inikela ngokushoda kwekhalori okunzima kakhulu. Cabanga kahle ukuthi ngabe usukulungele ukulandela imikhawulo enjalo ekudleni ukuze uthole imiphumela esheshayo? Ungalahlekelwa isisindo ngaphandle kwezinyathelo ezinqala kangako, kepha uma unesizathu esanele - ungazama.
Ungabala isabelo sakho sekhalori ngendlela ye-classical noma ukuncika ku-calculator kusuka ku-Beachbody. Ungazibala ngokwakho ama-calories noma usebenzise iziqukathi. Okubaluleke kakhulu, ukulawula amandla. Khumbula, ukwehlisa isisindo ngeke kwanele nje ukudlala imidlalo. Udinga ukulandela ukusilela kwekhalori ukuze umzimba uqale ukudla okugciniwe okunamafutha. Funda kabanzi ngalokhu lapha: Imibuzo nezimpendulo ngokubala ama-calories.
Ukuqaphela Izinsuku ezingama-80: ukuqeqeshwa kokwakhiwa
I-Program 80 Day Obsession ifaka phakathi uchungechunge lokuzivocavoca imizuzu engama-30-60, lapho uzobe wenza khona izinsuku eziyisithupha ngesonto amasonto ayi-6. NgeSonto - usuku lokuphumula noma isifundo esifushane sokuphumula nokuzelula. Isakhiwo lesi sibandakanya izigaba ezi-13, amaviki ama-3 isigaba ngasinye.
Isigaba ngasinye sifaka phakathi Ukusebenzisa okungafani okungu-6 (yize amanye amavidiyo ezoshintsha inani lamasethi nokuphindaphinda isonto nesonto, kepha ukukhethwa kokuzivocavoca kungakapheli inyanga kuyafana). Ngesigaba ngasinye sesifundo siyinkimbinkimbi ngokwengeziwe, uzothuthukisa njalo isibalo sakho, futhi uthuthukise ukukhuthazela namandla. Isonto eledlule - Isonto le-Peak lifaka ukuhlanganiswa kokuzivocavoca kuzo zonke izigaba ezintathu.
Esigabeni ngasinye ulinde ukujima kwakho okulandelayo:
1. Ingqikithi Yomzimba Wonke (Imizuzu engama-60). Ukuzivocavoca imisipha yezingxenye ezingenhla nezingezansi zomzimba. Kufaka inhlanganisela eyinselele yokuzivocavoca ukuze kusebenze wonke amaqembu emisipha, nama-calories avuthayo.
2. Ubhuthi (Imizuzu engama-60). Ukuzivocavoca kufaka umthwalo olinganiselwe emisipheni yezinqa ukwakha izinqe ezizungezile ezinamathoni.
3. ICore Cardio (Imizuzu engama-30-45). Kulesi Workout ulinde ukushintshashintsha kwezikhathi ze-cardio ngamandla aphezulu naphansi wokushisa okukhulu kwamafutha.
4. I-AAA: Izikhali, i-Abs, A # $ (Imizuzu engama-50-60). Ukuqeqeshwa kufaka umsebenzi onekhono kuzo zonke izindawo ezinenkinga (phezulu, isisu, phansi) usebenzisa ama-dumbbells, ibhendi nokundiza.
5. Imilenze (Imizuzu engama-45). Kulesi sifundo, uzogxila ekwenziweni ngokwengeziwe nokukhululeka kwemisipha yomlenze futhi nokususa ingxenye engezansi yomzimba.
6. Ukugeleza kweCardio (Imizuzu engama-30-45). Lokhu kuqeqeshwa kwesikhawu okunamandla kokuthuthuka, ukushisa amafutha kanye nemisipha ye-toning ngaphandle kokusebenzisa imishini eyengeziwe.
Futhi uhlelo lufaka phakathi 2 ibhonasi ukusebenzisa ukuphumula nokunwebeka, okungenziwa ngeSonto noma nganoma yiluphi usuku kulo lonke uhlelo:
- I-Roll & Release (imizuzu engu-20)
- Nweba futhi ukhiphe (imizuzu eyi-15)
I-Autumn Calabrese incoma ukuthi usebenzise uphawu lweTracker Sheet lokuthi uzoletha ama-dumbbells wesisindo kanye neribhoni lokumelana nomsebenzi ngamunye.
Ukubuyekezwa kokuzivoxavoxa kwezinsuku ezingama-80 kusuka kwababhalisile
Ingabe ukulungele ukusebenza kanzima ukwenza imilenze ezacile, isisu esicabalele, nezinqe zinwebe futhi zifakwe ithoni? Zama uhlelo 80 Day Obsession bese uthola ushintsho oluhle uhlelo lokuqeqeshwa olunzulu lomzimba wezinyanga ezi-3. Uma usukulungele ukuya “ezinsukwini ezingama-80 zokukhathazeka”, bese uqiniseka ukuthi imiphumela izokuhlaba umxhwele.
Bheka futhi: Ukuzivocavoca kweTABATA - izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba.