uhlelo olusha oludidiyelwe oluvela kuBob Harper, Black Fire

Zama enye yezakhiwo zakamuva emzimbeni omncane weBlack Fire nguBob Harper. Umqeqeshi odumile waseHollywood ukunilungiselele a uhlelo olushisayo ngempela! Khiphela ama-Asses akho ubuningi besifundo sehora -hora bese ungena esimweni esihle ezinyangeni ezi-2 zokuqeqeshwa.

Incazelo Yomlilo Omnyama

Umlilo Omnyama - isethi entsha yokusebenza kwesikhawu sokuqina okuphezulu kusuka kuBob Harper. Lolu hlelo lwezinyanga ezimbili ozoziqeqesha ngalo ngamandla amaningi. UBob ukunikeza ukuthi ungaphindi nje izivivinyo, ngokulandela ukunyakaza esikrinini, njengokujwayelekile, futhi usebenze nsuku zonke ukuthuthukisa ukusebenza kwabo. Uzorekhoda ukusebenza kwakho njalo ngemuva kokuzivocavoca, ngoba inhloso enkulu yohlelo ukukwenza ukuba ube namakilasi wehora. Futhi ngikholwe, Bob ngomsebenzi ozobhekana nawo.

Ngaphezu kukaBob Harper, ezinye izigaba zeBlack Fire zihola umqeqeshi wokuzivocavoca umzimba no-Anna Garcia. Konke ukujima okuphelele kuhlala Imizuzu engama-30, ngokuzifudumeza nokubopha. Kepha ungacabangi ukuthi lokhu kuncane kakhulu ekushisweni kwamafutha. Ngokuqinisekile uzosebenzela izithukuthuku, wenze ukuvivinya umzimba okunamandla njengokulahlekelwa isisindo kanye nezisindo. Ukuqeqeshwa okunjalo ngokusetshenziswa kwamandla kuqhathaniswa nezinhlelo ezigcwele. UBob uhlanganisa umzimba ongaphezulu nophansi ukukhulisa ukushaya kwenhliziyo yakho bese usebenza uhlelo lwezinhliziyo.

Uzothola inani elikhulu lama-sit-UPS, ama-push-UPS, amanye ama-burpees nezinhlobonhlobo zemishini yamandla enezisindo. UBob no-Anna bakugqugquzela kulo lonke ikilasi. Iyacula ukuzivocavoca nge-akhawunti kuzokusiza ukuthi uphushe umzimba wakhe ngokweqile futhi uthole ezinye izinqolobane ezifihliwe. Ukusebenza kufaka phakathi ukusebenza ngejubane (inani eliphezulu lokuzivocavoca ngesikhathi esabiwe), nobungako (inani elithile lokuzivocavoca ngesikhathi esincane). Uzoshisa amafutha, usebenze ithoni yemisipha futhi uthuthukise ukuma komzimba wakho.

Amakilasi Omlilo Omnyama akhiwe ngalesi simiso esilandelayo. UBob ukhetha izivivinyo ezimbalwa ezinamandla ozozenza kumbuthano noma ezindleleni eziningi. Okunye ukuzivocavoca kwenziwa ku-akhawunti isikhathi esithile. Ngeseshini entsha ngayinye yokuqeqesha uzothuthukisa izinkomba zakho zokubala. "Awuzami ukuncintisana nanoma ngubani, uzama ukuncintisana nami. Uzobona ukuthuthuka ekusebenzeni kwakho, ngoba uyaqina futhi ulunge ngokwengeziwe, ”Kuchaza uBob Harper, isimiso samakilasi.

Konke ukusebenzisa i-Black Fire nekhalenda lamakilasi

I-Black Fire eyinkimbinkimbi iqukethe izivivinyo ezi-12 ezahlukahlukene, ezi-4 zazo ezihola u-Anna Garcia, nabanye - uBob Harper. Uhlelo lusebenzisa ukunyakaza okukhulukufaka phakathi ukuqeqeshwa kwamandla ngezisindo, ama-plyometrics kanye nokuzivocavoca umzimba.

Isici esiyinhloko se-Black Fire ukulungisa imiphumela yakho kulo lonke uhlelo. Kuzo zonke izinhlinzeko zokuzivocavoca isimiso esikhethekile sokubala amaphuzu, lapho uzogcina khona umkhondo wentuthuko yakho. Ungenza ngaphandle kwamarekhodi emiphumela yabo, kepha kuzonciphisa ukusebenza koqeqesho.

Ukwenza uhlelo uzodinga okulandelayo imishini:

  • Ama-dumbbells
  • Ibhokisi (ungathatha indawo yesikhulumi sesinyathelo)
  • Amabhola emithi (ukuzivocavoca okukodwa kuphela)
  • Induku ende, ungasebenzisa i-MOP (esetshenziselwa ukujima okulodwa kuphela, ungenza ngaphandle kwayo)

Ukuzivocavoca okuvela kuBob Harper:

  • I-Bodyweight Tabata. Uzothola izivivinyo ezi-4 ngesisindo sakho. Ukuvivinya ngakunye kwenziwa amasethi ayi-8 (imizuliswano) imizuzwana engama-20 elandelwa imizuzwana engu-10 yokuphumula. Phakathi kokuqala umsebenzi omusha - ukuphumula kwemizuzu engu-1. Qopha ifayela le- aphansi amaphuzu kusuka kuyo yonke imizuliswano yomsebenzi ngamunye, fingqa izinombolo ezi-4 bese urekhoda umphumela. Yempahla: ibhokisi.
  • I-Tabata enesisindo: ngokufanayo nakuhlelo lwangaphambilini uzokwenza izivivinyo ezi-4 zezindlela eziyi-8 isikhathi semizuzwana engama-20. Umehluko kuphela ukuthi lolu hlelo lwenziwa ngama-dumbbells. Imiphumela iyefana ne-Bodyweight Tabata kunani elincane lokuzivocavoca ngeringi. Izinsiza kusebenza: ama-dumbbells.
  • Okumnandi 16: Lokhu kuzivocavoca kuqukethe izivivinyo ezi-2 nemijikelezo eyi-8 kokuvivinya ngakunye. Umgomo wakho ukuthola ama-reps ayi-16 ngesikhathi esabiwe esiyindilinga. Uma wenza kanjalo, uthola iphuzu elilodwa kulowo mzuliswano. Ekupheleni kokuzivocavoca hlanganisa wonke amaphuzu akho ngezinombolo zokugcina. Ingqikithi yemijikelezo ingu-16, ngakho-ke amaphuzu aphezulu ongawathola nawo alingana no-16. Kulokhu kuzivocavoca awekho amakhefu, noma kunjalo, uma ulandela lokhu okuphindwayo okungu-16 kuze kube sekupheleni kwesikhathi esabiwe, uzokwazi ukuphumula. Izinsiza kusebenza: amabhola emithi.
  • Isitayela se-OTM Air Force: ukuze uthole amaphuzu kulokhu kuvivinya umzimba, udinga ukuphindaphinda okungu-12 kokuvivinya umzimba okwenziwe umzuzu owodwa. Ukuzivocavoca okungu-4 kuphela kwamarundi ama-5 lilinye, ngakho-ke amaphuzu aphezulu angama-20. Umsebenzi unzima ngale ndlela elandelayo: ekuqaleni kweminithi yonke ngaphambi kokuphindaphinda okungu-12, kufanele wenze ama-burpees amahlandla ama-4. Uma uqedela konke okuphindaphindwayo ngaphambi kokuphela komzuzu, ungakhululeka. Izinsiza kusebenza: ama-dumbbells, induku.
  • Isiphepho 15. Umjikelezo ngamunye uqukethe izivivinyo ezi-3 ezihlukene. Uthola iphuzu eli-1 njalo lapho wenza inombolo oyifunayo yokuphindaphinda kokuzivocavoca ngakunye emjikelezweni. Ukuphakama kwejubane lakho, amathuba amaningi okuthola amaphuzu aphezulu. Izinsiza kusebenza: i-dumbbell eyodwa.
  • Ukukhuthazela Kwamasu. Uma ulandela ikhalenda lamakilasi, kuzoba isifundo sakho sokuqala senkimbinkimbi. Kulesi Workout unemizuliswano emi-3 kanye nokuzivocavoca umzimba okungu-3 ozokwenza imizuzu emi-2. Ngabe ucabanga ukuthi inani lakho labaphindayo emjikelezweni ngamunye (kufanele ube namadijithi ayi-9), uwafake bese uthola amaphuzu wokugcina. Yempahla: ibhokisi.
  • Isitebhisi Sontathu: Kulolu hlelo uzothola izivivinyo ezi-3. Okokuqala uzokwenza ukuphindaphinda okukodwa kokuzivocavoca ngakunye, bese kuba okubili, bese kuba kathathu njalo njalo kuze kube sekupheleni, uze uqede imizuzu eyi-15. Ie emjikelezweni ngamunye omusha uzofaka ukuphindaphinda okungu-1 kokuvivinya ngakunye. Ibanga lakho lokugcina inani eliphelele lama-round ongalithola ngemizuzu engu-15. Izinsiza kusebenza: i-dumbbell eyodwa.
  • Amandla 10. Lokhu kuvivinya umzimba kufaka imizuliswano engu-4 yokuzivocavoca okuyi-10, imizuzwana engama-30 ukuzivocavoca umzimba ngakunye ngaphandle kwekhefu. Uzoba nekhefu, uma ungakwazi ukuqeda ukuzivocavoca ngaphambi kwesikhathi esabelwe. Ukuvivinya ngakunye kunikezwa inani elithile lama-reps, uma unesikhathi sokwenza inani elidingekayo kumasekhondi angama-30, bese uziqopha iphuzu eli-1. Uma ukuzivocavoca kungu-static, lapho-ke udinga ukuma imizuzwana engama-30 ukuthola amaphuzu ayi-1.Isibalo esiphezulu samaphoyinti, ongawathola kulolu hlelo - ama-40 (imizuliswano engu-4 yokuzivocavoca okuyi-10). Izinsiza kusebenza: ama-dumbbells, ibhokisi.

Ukuzivocavoca okuvela ku-Anna Garcia:

  • ABC 1. Isifinyezo ukuqeqeshwa kwe-ABC: A - ubugagu, B - Balance, C - Core. Kuhlelo lokuzivocavoca okungu-4. Ukuvivinya ngakunye kwenziwa ngamasethi ama-5 (imizuliswano) yemizuzwana engama-30 kuphumule imizuzwana engu-15. Phakathi kokuzivocavoca kuzoba umzuzu owodwa wokuphumula. Kuzo zonke izivivinyo, bala ama-reps aphansi kakhulu nxazonke. Ekugcineni engeza zonke izinombolo ezi-1 eziphansi ukuthola amaphuzu aphelele. Izinsiza kusebenza: akudingeki.
  • I-ABC 2: Uhlelo olufanayo, manje kuphela uzothola izivivinyo ezi-5 futhi zinzima kakhulu kunengxenye yokuqala. Umgomo wokushaya amagoli uyefana, kuphela kulokhu uhlanganisa izinombolo ezi-5 ngamanani aphansi wokuvivinya ngakunye. Yempahla: ibhokisi.
  • Amandla eGymnastics 1. Ngalokhu kuzivocavoca umzimba, u-Anna usebenzisa isipiliyoni sakhe sokuzivocavoca. Lolu hlelo lunemijikelezo emi-2 yokuzivocavoca okungu-6, ngakunye okuhlala umzuzu owodwa. Ukuzivocavoca ikakhulukazi amandla, kufaka phakathi imisipha eyinhloko. Ukushaya ngeke kube. Izinsiza kusebenza: akudingeki.
  • Amandla eGymnastics 2: Ukuzivocavoca Okufanayo kulinde wena ukuzivocavoca okungu-5, kodwa izinga eliyinkimbinkimbi ngokwengeziwe. Yempahla: ibhokisi.

Ikhalenda Umlilo Omnyama wakhiwe ngendlela yokuphusha umzimba wakho ufike esiqongweni sawo. Uzoziqeqesha izinsuku ezinhlanu ngesonto kumodi enobudlova, futhi kabili ngesonto - yenza ukwelula, i-yoga kanye nokuthuthuka kwemisipha yokusimamisa.

Lesi sakhiwo sakhiwa yiBlack Fire noBob Harper ndawonye neDaily Shisa, okuyinto specializiruetsya kuqeqesho oluku-inthanethi. Ngakho-ke, uhlelo lwekhalenda lunikeza i-yoga nokwelula kusuka kubaqeqeshi iDaily Burn.

1. Amakilasi wokukhululwa nokuhamba kwamalungu endaba yeCody (Cody Storey):

  • Ukuhamba okuncane okungu-15 (imizuzu engu-15)
  • Ukuhamba Okugcwele (imizuzu engu-30)

2.IYoga enoBriony Smith (Briohny Smyth):

  • I-Yin Yoga (imizuzu engu-32)
  • Ukubuyisa Amandla Yoga (imizuzu engu-22)

3. Ukuzivocavoca ngomcamelo okhethekile womzimba wonke noLindsay Miller (Lindsey Miller)

  • Dedela Umzimba Ophezulu (imizuzu engu-18)
  • Khipha Umzimba Ophansi (imizuzu engu-18)
  • Khipha Ingqikithi Yomzimba (31 amaminithi)

Ubuhle nobubi be-Black Fire

buhle:

1. Uhlelo Bob Harper yakhelwe for ngokushesha fat nokuncipha. Ukuqeqesha i-HIIT kuyindlela ephelele ukuthola ukuma ngokushesha nangendlela efanele.

2. Amavidiyo we-Black Fire okwesikhashana. Uzobandakanyeka imizuzu engama-30 kuphela ngosuku (ngokuzifudumeza nangokubopha), kepha ngokusebenza kahle lokhu kuzolingana nohlelo lwehora lonke.

3.Ukuqeqeshwa kwenziwa lula, ukuze ukwazi ukugxila kusivinini, hhayi inqubo eyinkimbinkimbi.

4. Lolu hlelo lukukhuthaza ukuthi ugcine amaphuzu okuphindaphinda ukuthi mingaki ongayenza ngesikhathi ngasinye. Uzoziphonsela inselelo nsuku zonke shaya irekhodi lakho langaphambilini.

5. Ngenxa yohlelo lokubala uzokwazi ukugcina umkhondo wentuthuko yakho ngamandla nokukhuthazela kuyisikhuthazo esengeziwe sokufunda.

6. Lesi sakhiwo siqukethe ukusebenzisa okuhlukahlukene okungu-12. Uzokwenza kanjalo thuthukisa amandla akho, ukukhuthazela, amandla, ibhalansi, imisipha yokuzinza futhi ngasikhathi sinye njalo ukusebenza ekwakheni kabusha nge-yoga nokwelula.

7. Leli ikhalenda lohlelo oluphelele lwezifundo ezenzelwe izinsuku ezingama-60.

bawo:

1. Imithwalo enjalo eshubile neyethusayo ifanele kuphela abantu abaphilile.

2. Akuwona wonke umuntu othanda ukuqeqeshwa ngesitayela se-cross-fit / TABATA, lapho lonke ikilasi linikezwa izivivinyo ezimbalwa eziphindaphindwayo emathangeni ambalwa.

3. Uzodinga okokusebenza okwengeziwe: amabhola emithi kanye neBoxing noma ipulatifomu yesinyathelo.

4. Kufanele ubambe iqhaza kakhulu emakilasini ukulandelela nokuqopha imiphumela yakho.

Umlilo Omnyama - lokhu kuphelele kulabo abafuna ukwenza okuhle kakhulu usuku ngalunye. UBob Harper ukumema ukuziphonsela inselelo futhi wenze ngcono imiphumela yakho ngaphezulu kwezinyanga ezi-2 zokuqeqeshwa.

Bona futhi:

shiya impendulo