Izame ukuzivocavoca kukaBob okuzokunikeza ukuqeqeshwa okuphezulu ukuthola imiphumela emihle. Ukuxakaniseka kokuzivocavoca okusebenzayo okuvela kuBob Harper kuzokusiza ukuthi uthuthukise izindawo ezi-flabby nezingaphelele zomzimba.
Incazelo yohlelo uBob Harper: Ukuzivocavoca kukaBob
IVideo Workout kaBob uchungechunge lokuzivocavoca olugxile emaqenjini amakhulu emisipha yezingxenye eziphezulu nezingezansi zomzimba. Ukuqeqeshwa kwakhiwe ngesisekelo sokuzivocavoca amandla okwenziwa ngejubane elisheshayo futhi kuhlanganiswe nokunyakaza kwe-aerobic. Uhlelo uBob Harper likuqinisekisa ngemiphumela emangalisayo ngesikhathi esifushane ngangokunokwenzeka: ulahla isisindo esiningi, uthuthukise imetabolism, ushise amanoni futhi ufeze ithoni yemisipha.
Uhlelo lukaBob's Workout luqukethe ukusebenza kwemizuzu engama-30:
- Okuphezulu umzimba (umzimba ophezulu)ukuzivocavoca kwama-biceps, ama-triceps, isifuba namahlombe kanye nokuzivocavoca kwe-cardio ukugcina amakilasi we-tempo ephezulu.
- Okuphansi umzimba (umzimba ophansi): iyinkimbinkimbi yamathanga nezinqe ezinama-squats ahlukahlukene, iphinde ihlanganiswe nokuzivocavoca kwe-cardio.
Emakilasini uzodinga okokusebenza okulandelayo: ngababili abaningana bama-dumbbells amaqembu ehlukene emisipha, ipulatifomu yokunyusa futhi mhlawumbe isisindo. Uma ufisa, isisindo singashintshwa ngokuzivocavoca kwe-dumbbell kepha ngezisindo kubeka umthwalo owengeziwe kwinani elikhulu lemisipha. Uma ungumthandi waleli thuluzi lokuqeqesha ezemidlalo, buka uhlelo uBob Harper ngezisindo.
I-Complex Bob's Workout ilungele abantu abanezinga eliphakathi neliphambili lokuqeqeshwa. Ungaya ihora ngosuku izikhathi ezi-3 ngeviki, ukuhlanganisa kokubili ukusebenza. Noma enye ividiyo yehora, enye yenza izikhathi ezi-5-6 ngeviki. Ukwenza ngcono ukusebenza kahle koqeqesho engeza kuhlelo uBob Harper ukuzivocavoca okumsulwa, okufana noku: Ukusebenza okuphezulu kakhulu kwe-cardio okuzofanela wonke umuntu.
Ubuhle nobubi bohlelo
buhle:
1. UBob Harper unikeza umthwalo omkhulu wokuqhuma kuwo wonke umzimba, ozokusiza ukwenza ngcono isibalo ngesikhathi esifushane.
2. Lolu hlelo luqukethe ukuqeqeshwa emzimbeni ongaphezulu nangaphansi, okuvumela ukusebenza kwawo wonke amaqembu emisipha.
3. KuBob's Workout kwakuhlanganisa amandla asebenzayo kanye nokuzivocavoca nge-aerobic, ukushintshanisa okuqinisekisa ukuncipha komzimba nokukhula kwemisipha.
4. Uhlelo lolu luhlukaniswe kabili ukuzivocavoca ngehora, ngakho-ke uzokwenza imizuzu engama-30 noma amahora angu-1 ngosuku kuya ngamakhono akho.
5. Amakilasi aphezulu we-temp kanye ne-intervalnode ayasiza ukushisa ama-calories amaningi futhi uthuthukise imisipha yenhliziyo.
6. Uma ungadingi ukuqinisa imisipha yezingalo, ungenza kuphela ukuzivocavoca isigamu sehora kwamathanga nezinqe.
bawo:
1. Uzodinga okokusebenza okwengeziwe: ama-dumbbells ambalwa, ipulatifomu yesinyathelo, futhi mhlawumbe isisindo.
2. Uhlelo lwabantu ngoqeqesho oluphakathi noluphambili. Abaqalayo bangakhuthazelela ukuzivocavoca umzimba uma ukukwenza ngejubane eliphansi nesisindo esiphansi.
Impendulo ngohlelo Ukusebenza kukaBob UBob Harper:
Uhlelo lukaBob's Workout lwakhiwe yokwehlisa isisindo nokwakha umzimba oqinile wemisipha. Ukuqeqeshwa kwamandla uBob Harper kuzokusiza ulolonge isibalo sakho sephupho.
Bheka futhi: Sibutsetelo sakho konke ukuzivocavoca uBob Harper.