Yehla ngophawundi abangu-10 ngenyanga eyodwa ngomqeqeshi odumile, I-Exercise TV! UChris Freytag unikeza uhlelo oluphelele lwenyanga eyodwa, ozokwazi ngayo ukushisa amanoni, ugudluze ithafa futhi uthole isimo esihle ngesikhathi esifushane.

Ukuhlangana noChris Freytag, uzokhipha amakhilogremu engeziwe futhi uqinise umzimba ngenyanga nje yokuqeqeshwa.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
  • Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
  • Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
  • Ipulangwe eliseceleni lesisu nesinqe + izinketho eziyi-10
  • Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
  • I-FitnessBlender: ukujima okulungele okuthathu
  • I-Fitness-gum - igiya eliwusizo kakhulu lamantombazane

Incazelo yohlelo 10 Pound Slimdown

I-10 Pound Slimdown — iyinhlanganisela yokuzivocavoca ozokwazi ngayo ukususa lawo maphawundi ayi-10 ongawafuni. UChris Freytag usebenzisa ohlelweni lwakhe kuyindlela efakazelwe yokuqeqeshwa kwesikhashana. Kuyindlela eqinisekisiwe yokwehlisa isisindo futhi usheshise imetabolism. I-complex 10 Pound Slimdown ithambile emthwalweni futhi ifaneleka nakubantu abaneleveli yesethulo.

I-complex ihlanganisa ukuvivinya umzimba okungu-5, ubude besikhathi semizuzu engama-20-25:

  • Ukuqhuma komzimba okuphelele (umzimba ogcwele)
  • Umzimba Ophezulu (umzimba ophezulu)
  • I-Core (isisu kanye ne-KOR)
  • Umzimba Ophansi (umzimba ophansi)
  • I-yoga (yoga)

Kukho konke ukuzivocavoca (ngaphandle kwe-yoga) uzokwenza okunye ukuvivinya umzimba kwe-cardio namandlalokho ngeke kushiye izindawo zakho zenkinga kungelona ithuba. Njengoba wazi, umzimba wokugcina we-3-5 kg ​​unikeza ngobunzima obukhulu, ngakho ukuqeqeshwa kwesikhashana kuyindlela engcono kakhulu yokususa ithafa. Uqinisa umzimba wakho, uqinise imisipha futhi unciphise ivolumu ngokushisa amafutha.

Emakilasini uzodinga ama-dumbbells angu-1.5-2 kg kanye ne-Mat. I-10 Pound Slimdown isebenza ngendlela ehlukile futhi, okubaluleke kakhulu, ifinyeleleka ebangeni elibanzi elisebenzayo ukusuka ezingeni lokungena nangaphezulu. Futhi abalandeli abanolwazi oluthe xaxa ukujima kwasekhaya kungathatha umsebenzi ohlukile emthwalweni owengeziwe.

I-10 Pound Slimdown Extreme: ingxenye yesibili

Ngemva kwempumelelo ye 10 Pondo Slimdown UChris Freytag uthathe isinqumo sokukhulula ukuqhubeka kwalolu hlelo, kodwa ngobunzima obuphezulu. Kuhlanganisa nokujima kwezindawo ezihlukene zezinkinga, ubude bevidiyo kuphela bukhuphuka izikhathi ezi-2! Amakilasi aphethwe ngokomgomo wemithwalo eyindilinga yesikhawu, lapho uzobe ushintshanisa khona izivivinyo zamandla nama-dumbbell kanye nokuzivocavoca kwe-cardio ukuze uphakamise ukushaya kwenhliziyo. Le nhlanganisela izokusiza ukuthi ushise amafutha futhi uqinise imisipha yomzimba wonke.

I-10 Pound Slimdown Extreme ifanele izinga eliphakathi kodwa uma uthatha ama-dumbbell isisindo esiningi futhi uthuthukile uzothola le nkimbinkimbi ithakazelisa kakhulu. Ukuzivocavoca okuhlukahlukene akusizi nje kuphela ukuthi unikele isikhathi eqenjini ngalinye lemisipha, kodwa futhi nokwenza ikilasi libe namandla futhi liphumelele. Kumakilasi kuyinto efiselekayo ukuba namapheya ama-2 wama-dumbbells anesisindo esihlukile. Ngaphezu kwama-dumbbells uzodinga nesihlalo.

Ku-10 Pound Slimdown Extreme eyinkimbinkimbi ifakiwe Izivivinyo eziyisi-6 eziyisisekelo imizuzu engama-40, futhi Amavidiyo ebhonasi angu-2 anemizuzu engu-10 nevidiyo engu-4 yokutakula imisipha ngemva kokuzivocavoca:

  • Umzimba Ophelele (umzimba wonke)
  • Umzimba Ophezulu (umzimba ophezulu)
  • Umzimba Ophansi (umzimba ophansi)
  • I-Core (ye-crust)
  • I-Cardio Kickboxing (i-cardio based kickboxing)
  • I-yoga (yoga)
  • I-Abs yemizuzu eyi-10 (yemisipha yesisu)
  • Imizuzu eyi-10 amabhanzi (izinqe)

Izinzuzo zohlelo

  1. UChris Freytag usebenzisa indlela esebenza ngendlela emangalisayo: uzoshintshanisa amandla nokuzivocavoca kwe-cardio. Ukuzivocavoca kwesikhashana kukusiza ukuthi ushise ama-calorie aphezulu, usheshise imetabolism futhi uqale inqubo yokushisa amafutha.
  2. Uzosebenza kuzo zonke izindawo eziyinkinga: izandla, isisu, imilenze, izinqe. Ngaphezu kokuqinisa imisipha ekuqeqesheni amandla ngama-dumbbell, ushisa amafutha ngokuzivocavoca kwe-aerobic.
  3. Zama lolu hlelo uma uke wabhekana nokuma emiphumeleni. 10 Pound Slimdown uhambisa ithafa futhi ukhiphe amaphawundi wokugcina, anenkani kakhulu.
  4. Lolu hlelo oluphelele, oluhlanganisa ukuqeqeshwa okuhlukahlukene okuhlukahlukene komzimba wonke. Yakhelwe inyanga eyodwa, uzophatha ikhalenda elikhona.
  5. 10 Pondo Slimdown ilungele labo abasaqala ukujima. Layisha uhlelo olutholakala kalula kwabaqalayo.
  6. 10 Pound Slimdown Extreme kuyindlela enhle yokuqhubeka nezifundo ngemuva kwengxenye yokuqala, kanye nephakheji elizimele neliphezulu kakhulu lomfundi onolwazi oluthe xaxa.
  7. Akumele kube wuhlelo lwanyanga zonke, ungathatha ukujima okukodwa kulezo zindawo eziyinkinga ezikukhathaza kakhulu kunezinye.

Bona futhi:

  • Ukuzivocavoca kwabaqalayo ekhaya + uhlelo

  • Ukuzivocavoca kwe-TABATA: umhlahlandlela ophelele + uhlelo lokuzivocavoca

shiya impendulo