Ufuna ukushisa amanoni futhi qinisa umzimba ngaphandle kokwethuka? Bese uzama ukuzivocavoca okudala kukaBernie kusuka kuSuzanne Bowen. Amakilasi akhe azokusiza ukuthi usebenze ngobumnene ezindaweni zakho ezinenkinga futhi ususe isisindo eseqile.
Incazelo yohlelo iBarreAmped Boot Camp
USuzanne Bowen usize amakhulu amaklayenti emhlabeni wonke ekwehliseni isisindo, ukushisa amafutha nokuthola amafomu amahle. Kungumsebenzi ophansi ukuqeqeshwa kwe-barnie okuthandwa ngabaningi ngenxa yakho ukutholakala, ukuphepha nokusebenza kahle. Amakilasi eBarreAmped afundiswa kuma-studio angaphezu kwama-50 okuzivocavoca umhlaba wonke, nabafundisi abaqinisekisiwe ukufundisa lolu hlelo kubantu abangaphezu kwama-300 emhlabeni jikelele. Ukuzivocavoca uSuzanne okususelwa kuzakhi ze-yoga, ama-Pilates, i-ballet kanye nomdanso futhi kuhloselwe ukwakheka komuntu omncane onomusa ngaphandle kwezindawo eziyinkinga.
Ukuzivocavoca okuhle kakhulu kwe-ballet komzimba omuhle nonomusa
IBarreAmped Boot Camp ingumthelela ophansi wokuqeqeshwa kwezikhathi ezinezigaba ze-cardio. Ngeke nje usebenze imisipha ngokusebenzisa izivivinyo ze-ballet, kepha ukushisa ama-calories ngezikhathi ze-aerobic. Uhlelo luthatha imizuzu engama-70. USuzanne Bowen uzokuholela ezingxenyeni eziyinselele kodwa ezenzekayo ezizokusiza uguqule umzimba wakho:
- Warm phezulu: Ukufudumala (imizuzu emithathu). Njalo qala isifundo ngokuzifudumeza, noma ngabe ufuna ukwenza ingxenye eyengeziwe engu-3-1.
- Isikhali Umsebenzi: izandla (imizuzu eyi-11). Sebenza imisipha yezingalo, amahlombe, emuva nasesifubeni. Kulesi sigaba uzodinga ama-dumbbells, kungcono ukuthatha isisindo esincane: 1-1,5 kg.
- Umsebenzi Wethanga: ngezinyawo (imizuzu engu-15). Ulinde ama-plie-squats namaphaphu wemilenze emihle emincane.
- isihlalo Umsebenzi: okomhlane, izinqe nezinyawo (imizuzu eyi-14). Sebenza ezindaweni ezinenkinga ngokukhahlela okusebenzayo nokunyakaza okushayayo.
- Core: okomhlane nesisu (imizuzu eyi-18). Ucwaningo olunzulu ngemisipha eyinhloko: amapulangwe, ama-crunches kanye nebhuloho.
- Stretch: ukuzelula (imizuzu eyi-10). Ukwelulwa okuthambile komzimba wonke.
Ungakhetha izigaba ezingazodwana, futhi ungenza konke ukujima ngokuphelele. Kodwa-ke, ngaso sonke isikhathi qala isifundo ngokuzifudumeza, noma ngabe uhlela ukwenza imizuzu eyi-15-20. Kanye noSuzanne Bowen izivivinyo zikhonjiswa amantombazane amabili: eyodwa ikhombisa inketho elula, enye ithuthukile. Umqeqeshi uxwayisa ngokuthi kufanele ulalele umzimba wakho futhi uguqule ubunzima bokuzivocavoca umzimba kuye ngekhono lakho.
Okwezigaba uzodinga isihlalo, Mat kanye pair of dumbbells ngengxenye esesandleni. Uma usaqala, zama ukuqala ingxenye yokuqala yohlelo lweBarreAmped. Ihamba ngesivinini esincane, ngaphandle kwezikhathi ze-cardio, ngakho-ke uzokwazi ukuphinda konke ukunyakaza, noma ngabe awunalo ulwazi oluningi ekuqeqesheni i-ballet.
Ubuhle nobubi bohlelo
buhle:
1. IBarreAmped isethi ephelele yemisipha ethambile yomzimba wonke ngaphandle komthelela omkhulu. Ingabe ukuvivinya umzimba okuvela ku-ballet, kuma-Pilates, kwi-yoga nokudansa futhi igxathu negxathu lakha umzimba omuhle ozacile
2. USuzanne unezela ezikhathini ze-cardio, ukuze ukwazi ukushisa ama-calories namafutha kulo lonke ikilasi.
3.Ukuqeqeshwa kuhlukaniswe kahle kube izingxenye. Ungahlanganyela kuvidiyo yonke (imizuzu engama-70) noma ukhethe izingxenye ezithile ezimfushane.
4. E-Boot Camp kukhethwe izivivinyo ezisiza ukunqoba izindawo ezinenkani kunazo zonke: izinqa, isisu, ithanga langaphandle nangaphakathi.
5. Ngezigaba udinga kuphela isihlalo, iMat kanye nezinsimbi ezingamabhande.
6. Umthelela ophansi wohlelo ngaphandle kokugxuma kanye nemithwalo ye-plyometric. Ukwenza uzobe ungafakile zicathulo.
7. Ilungele wonke amazinga kusuka ekuqaleni kuya phambili.
bawo:
1. Yize iqiniso lokuthi umthelela ophansi wohlelo kunama-squats amaningi nemiphunga, ngakho-ke abantu abanamadolo akhathazekile alifanelekile.
2. Uma ufuna ukunciphisa isisindo, akunakwenzeka ukuthi i-ballet Workout ngokushesha izokuholela emgomweni.
USuzanne Bowen uzokusiza ushise amanoni, uqinise izindawo ezinenkinga futhi uqede i-cellulite. Uhlelo iBarreAmped Boot Camp kahle izothuthukisa umzimba wakho ngaphandle kwezisindo nemithwalo eshaqisayo. Kuzinhlelo ezithandwayo zomthelela ophansi emzimbeni omncane uzobheka nokuzivocavoca nge-ballet neLeah Disease.