Okuqukethwe
Uma ufuna uhlelo olunzulu lwenyanga nge umthwalo otholakalayo nokusebenza kahle okuphezulu, bese uyizama uChris Freytag ACE HIIT. Ukuqeqeshwa okujulile kwesikhawu kuthembisa ukuguqulwa kwesibalo sakho ngenyanga engu-1.
Incazelo yohlelo i-ACE HIIT Workout evela kuChris Freytag
Uhlelo luye ekhaya umgomo we-HIIT: kushintshaniswa izikhawu ezinamandla ngezikhathi ezithile zokuphumula. UChris Freytag ukukunikeza imizuzwana engu-20 yomsebenzi nokuphumula imizuzwana engu-10: izikhathi ezilandelanayo zokukulinda kulo lonke uhlelo. Le ndlela isivumela ukuthi sishise ama-calories, sithinte umzimba, sisheshise imetabolism yakho, sigcine imisipha futhi ukwenza ukuqeqeshwa ngempumelelo. UChris Freitag, umqeqeshi onamava wokuzivocavoca onolwazi lweminyaka engama-20, uzokuqondisa ngekhwalithi yezifundo, asize ukwehlisa isisindo futhi ahlanze izindawo ezinenkinga.
I-ACE HIIT eyinkimbinkimbi ifaka phakathi ukusebenzisa i-HIIT okune, amavidiyo ama-toning amafushane nobunzima be-yoga:
- Umzimba Ophezulu HIIT (imizuzu engama-30): yomzimba ongaphezulu
- I-Lower Body HIIT (imizuzu engama-30): yomzimba ongezansi
- ICore HIIT (imizuzu engama-30): yemisipha eyinhloko
- Ingqikithi Yomzimba HIIT (imizuzu engama-30): umzimba ogcwele
- IBelly Blast (imizuzu eyi-10): yabezindaba
- I-Booty Blast (imizuzu eyi-10): yezinqa
- IVinyasa Flow Yoga (imizuzu engama-20): IVinyasa yoga
Uhlelo uChris Freytag olwenzelwe inyanga engu-1. Ulandela ikhalenda elenziwe ngomumo lemisebenzi, okubandakanya izikhathi zansuku zonke zemizuzu engama-20-40 usuku olulodwa lweviki. Ngokuzivocavoca wena uzodinga izinsimbi zomlomo, kuyinto efiselekayo ukuba namabili amabili wezisindo ezahlukahlukene, kepha nawe ungenza okufanayo. Isisindo sama-dumbbells singcono ukukhetha ngokwamandla, kuya ngesipiliyoni sakho.
I-ACE HIIT ayakhelwanga ukuqeqeshwa ezingeni lokungena, ukwenza uhlelo ludingekile ezingeni eliphakathi nangaphezulu. Lokhu kungukuzivocavoca kwe-HIIT, kepha kumnene futhi kuyenzeka, ngakho-ke izolingana ukusebenzelana okuhlukahlukene. Ukuzivocavoca umzimba kwe-aerobic kufakwe ngamandla, ngakho-ke amakilasi abekezelelwa kangcono kunokuzivocavoca okumsulwa kwe-cardio.
Ubuhle nobubi bohlelo
buhle:
1. IHIIT-Workout ithole ukuthandwa ngenxa yayo ukusebenza kahle kakhulu nemiphumela esheshayo ngisho nangesikhathi esifushane. Futhi funda kabanzi mayelana nazo zonke izinzuzo zezinhlelo ezinamandla zesikhawu.
2. Lolu hlelo alubandakanyi ukugxuma nokuvivinya umzimba nje kuphela, uChris Freytag ushintshanisa izivivinyo zomzimba nezamandla. Uzoqeda ukufakwa kwamafutha, uholele imisipha ngethoni futhi uthuthukise ikhwalithi yomzimba.
3. Luhlelo oluyinkimbinkimbi nge ikhalenda lokuqeqesha elilungiselelwe, edwetshwe ngezinsuku ezingama-30. Kepha ungenza ngaphandle kokuzama ividiyo ethakazelisa kakhulu kuwe.
4. Isakhiwo siqukethe amakilasi wezitho ezithile zomzimba (phezulu, phansi, KOR): ungagxila ezindaweni ezithile ezinenkinga futhi ungaqeqesha umzimba wonke (Ingqikithi Yomzimba)
5. Esifundweni i-ACE HIIT ifakiwe Ukuzivocavoca okuwusizo oku-2 okusebenzayo kwezinqe nesisu, kanye neVinyasa yoga yokuphumula nokululama ngemuva kwemithwalo esindayo. Lokhu kuzokusiza ukwehlukanisa uhlelo.
6.Ukuqashwa ngokugcwele uzodinga ama-dumbbells kuphela.
bawo:
1. Uhlelo alubafanele abaqalayo nalabo abaphikisanayo ngokushaqeka.
2.Chris Freytag ikhombisa uhlelo lodwalokho kunokubi (akukho ukuzivocavoca okulula / okuyinkimbinkimbi kokuvivinya umzimba, ukugxila kuphutha lapho wenza izivivinyo)
Uhlelo uChris Freytag ACE HIIT lulungele labo abafuna i- ukuzivocavoca ikhwalithi yokwehlisa isisindo ngesikhathi esifushane. Uma unesimo esihle ezinhlelweni ezinesizotha, khona-ke i-ACE HIIT uzoyithanda.
Funda futhi: ulahlekelwe amakhilogremu ayi-10 ngenyanga eyodwa ngohlelo olunzulu lukaChris Freytag.