Okuqukethwe
- Ukuzivocavoca ngomthelela ophansi kukaBarnie
- Ukuzivocavoca umzimba wonke imizuzu engama-20-30
- 1. Ingqikithi Yomzimba Ithoniwe - Ukuzivocavoca Okugcwele Komzimba (imizuzu engama-30)
- 2. Ingqikithi Yomzimba We-Kettlebell Workout (imizuzu engu-20)
- 3.Kickbutt Cardio Kickboxing Workout (imizuzu engama-30)
- 4. Ingqikithi Yomzimba Wokushisa Nokulinganisa IBhalout Workout (imizuzu engu-25)
- 5.Ukushisa Okushisayo kwe-HIIT Cardio (imizuzu engama-25)
Uma uthanda ukuzivocavoca nge-barnie noma ubheka nje uhlelo olulula lwamakilasi wakho wokuzivocavoca ahlukahlukene, sincoma ukuthi unake isiteshi se-youtube i-SummerFit Girl. Umbhali wayo, umqeqeshi waseMelika uMariel, isungule isiteshi sakho muva nje. Kodwa-ke, ukwazile ukudala ukusebenzisa okuthile okuthokozisayo okufanele ukunakwe.
UMariel uhlala eTexas futhi ungumqeqeshi oqeqeshiwe womuntu siqu futhi ungumfundisi wokufaneleka. Kusukela ebuntwaneni wahlanganyela sibalo ukushushuluza, ngakho-ke ukukhetha umsebenzi kusengaphambili. Njengoba esho uMariel, inhloso yakhe ukusiza abantu ukuthi bazethembe, bazithande wena nomzimba wakho, ukuzwa uthando lomdlalo.
Sinikeza ukuqeqeshwa okungu-9 okuvela ku-SummerFit Girl okuzokusiza ukudonsa umzimba nokusebenza ezindaweni ezinenkinga ekhaya. Izinhlelo zihlukaniswe ngamaqembu ama-2: ukuzivocavoca u-barnie ngokugxila emathangeni nasezinqeni futhi ukuqeqeshwa isikhawu ngokugcizelela ithoni yemisipha umzimba wonke.
Ukuzivocavoca ngomthelela ophansi kukaBarnie
Lezi zivivinyo zihloselwe ikakhulukazi izindawo eziyinkinga zamathanga nezinqekepha ukuzivocavoca izingalo nesisu nakho kufakiwe ohlelweni. Ukuzivocavoca uzodinga ama-dumbbells nesihlalo njenge-prop. Umthelela ophansi wamakilasi futhi ofanele wonke amazinga wokuqina. Abaqeqeshi bokuqina abadingi
1.Ubude obugcwele bekilasi lomzimba wonke (imizuzu engu-45)
Engxenyeni yokuqala yevidiyo uzokwenza ukuzivocavoca okushisayo kwamathanga nezinqe ngesihlalo (ama-squats nokuphakamisa umlenze eceleni). Ngemuva kwalokho uzozivocavoca ngama-dumbbells, okwemizuzu eyi-10 yezandla, amahlombe, isifuba nomhlane. Imizuzu eyi-10 yokugcina isephansi, uzokwenza izivivinyo zesisu nemilenze.
2.Ubude obugcwele bekilasi lomzimba olugcwele # 2 (imizuzu engama-45)
Le seshini inesakhiwo esifanayo: ekuqaleni kwevidiyo Ukuvivinya umzimba kukaBurnie, bese uzivocavoca ngama-dumbbells ukukhala izingalo bese uzivocavoca phansi. Ukukhethwa kokuzivocavoca nakho kufana nevidiyo yangaphambilini, ngaphandle kokuthi ukunyakaza okushayayo kulolu hlelo kuncane kakhulu. Lezi ukusebenzisa (Ingqikithi Yomzimba Wenani Lomzimba kanye Nenani Lomzimba Eliphelele # 2) ungashintsha phakathi kwazo.
3.Iklasi Eligcwele Le-Cardio Barre Class (imizuzu engu-45)
Ngaphandle kwegama lolu hlelo alusoze lwabangelwa ukuzivocavoca okugcwele kwe-cardio. UMariel ukunilungiselele izikhathi ezimbalwa ezimfushane ze-cardio, kepha ikakhulukazi iseshini izoba nokuzivocavoca kwe-barnich nesihlalo samathanga nezinqe nokuzivocavoca komzimba ongaphezulu. Isakhiwo sohlelo esifana nevidiyo yangaphambilini.
4.Ukuqina Okugcwele KweBarre: Booty, Abs, Arms (imizuzu engama-35)
Okunye ukuzilolonga kwazo zonke izindawo eziyinkinga, nakho okuqukethe izingxenye ezintathu: Ukuzivocavoca ngeBarrie, ukuzivocavoca ngama-dumbbells okuzivocavoca umzimba phezulu. Uhlelo luthatha isikhashana esincane kunokuzijwayeza oku-3 kwangaphambilini.
Ukuzivocavoca umzimba wonke imizuzu engama-20-30
Konke ukujima okulandelayo kuhloswe ngakho Ukwehla kwesisindo okujwayelekile, ukwenza ngcono ikhwalithi yokushiswa kwamafutha omzimba nethoni yemisipha. Amavidiyo alungele ileveli yabaqalayo naphakathi.
1. Ingqikithi Yomzimba Ithoniwe - Ukuzivocavoca Okugcwele Komzimba (imizuzu engama-30)
Lokhu kuvivinya ngama-dumbbells kuzokusiza ukuthi uqinise imisipha futhi ukhulume nomzimba wonke. Imizuzu yokuqala eyi-10 kaMariel inikeza ama-squats namaphaphu ahlanganiswe nokuvivinya izingalo namahlombe. Imizuzu eyi-10 elandelayo isephansi, uzokwenza ukuzivocavoca kwemilenze nezinqe. Imizuzu eyi-10 yokugcina inikelwe ukuzivocavoca isisu nokwelula.
2. Ingqikithi Yomzimba We-Kettlebell Workout (imizuzu engu-20)
Ukuzivocavoca okulula, okulungele ngisho nabaqalayo. Engxenyeni yokuqala yeMariel ukulungiselele izivivinyo zamandla ngezisindo (ama-squats, ama-deadlift, ama-slopes), phakathi nengxenye yesibili yokuzivocavoca okulula kwe-cardio ukushisa ama-calories. Kuphele ukuqeqeshwa kokuzivocavoca phansi kwabezindaba.
3.Kickbutt Cardio Kickboxing Workout (imizuzu engama-30)
Lokho kungukuzivocavoca umzimba okunomthelela ophansi ngaphandle kokugxuma, amaphaphu nezikwele nakho kuhle kubaqalayo. Lolu hlelo lususelwa ku-kickboxing, bese uphakamisa ukushaya kwakho, qala inqubo yokulahleka kwamafutha bese ushisa ama-calories amaningi. Le vidiyo ingahlanganiswa nokuqeqeshwa noma ukuqeqeshwa kukaBernini ngezisindo zethoni yemisipha.
4. Ingqikithi Yomzimba Wokushisa Nokulinganisa IBhalout Workout (imizuzu engu-25)
Kepha uma une-fitball, kufanele nakanjani uzame lolu hlelo ukuqinisa imisipha evela ku-SummerFit Girl. Amaseshini abanjwe ngejubane elithulile, ulinde izivivinyo ezilula ngebhola nama-dumbbells. Ingxenye enkulu yoqeqesho yenzeka phansi, ngakho-ke kuphephile nasemalungeni akho.
5.Ukushisa Okushisayo kwe-HIIT Cardio (imizuzu engama-25)
Yebo, uma uthanda isikhawu se-cardio-load, bese ukhetha lokhu kuvivinya imizuzu engu-25 kuwo wonke umzimba. Engxenyeni yokuqala yevidiyo uzothola ukuvivinya umzimba nokuvivinya umzimba okugcizelela ezinqeni nasemathangeni. Engxenyeni yesibili yokuzivocavoca iphansi ikakhulu ukuqinisa izinqe bese ucindezela. Kule vidiyo awudingi yokusungula.
Uma nifuna ukuzivocavoca ikhwalithi yokwehlisa isisindo, ukushisa kwamafutha nomzimba, bheka futhi nazi izinketho zethu:
- Inselelo Yezinsuku ezi-5: ukuzivocavoca okulungele ama-MMA amathathu kusuka ku-FitnessBlender
- Ukuzivocavoca okungu-14 kwezinqe namathanga kusuka kuLinda Wooldridge ngaphandle kwamaphaphu, izigaxa nokugxuma
- I-GymVirtual: ukusebenzisa ama-cardio ayi-10 avela kumqeqeshi waseSpain uPetri Jordan
- Ukusebenza okuphezulu kwe-12 kwe-cardio kusuka ku-FitnessBlender, ngokugcizelela esiswini
Umthelela omncane wokuzivocavoca