I-Body Combat - ukushisa okunamafutha kwe-cardio Workout okususelwa kubuciko bempi

I-Body Combat ukuzivocavoca okukhulu kwe-cardio okwenziwe iqembu labaqeqeshi abaziwayo base-New Zealand e-Les Mills. Ngemuva kokuphumelela kohlelo nge-barbell Body Pump, abaqeqeshi baqala ukucabanga maqondana namakilasi e-aerobic. Ngakho-ke ngo-2000 kwaba khona ukuqeqeshwa kokulwa komzimba, okwathola ukuthandwa masinyane emhlabeni wokuqina.

Njengamanje, uhlelo iBody Combat lubambe iqhaza emazweni angaphezu kwama-96. Kanye ne-Body Pump (ukuzivocavoca ngezisindo), i-Body Combat yiphrojekthi ephumelela kakhulu yabaqeqeshi abasha base-New Zealand Les mills.

I-Workout Body Combat yenziwa ngokuzivocavoca kweqembu futhi iqoqo lokunyakaza kusuka kubuciko obuhlukile bempi obuhlanganiswe nomdwebo olula ongaphansi komculo ovuthayo. Uzoqeqesha umzimba wonke (izingalo, amahlombe, umhlane, isisu, izinqe nemilenze), futhi uthuthukise ukuguquguquka, amandla, ukusebenzisana nokubekezela kwenhliziyo.

Mayelana nohlelo lomzimba wokulwa

I-Body Combat ukuzivocavoca nge-aerobic okuzoletha umzimba wakho ukwakheke ngesikhathi sokurekhoda. Uhlelo luthuthukiswa ngesisekelo sezobuciko obufana neTaekwondo, karate, capoeira, Muay Thai (Thai Boxing), tai Chi, Boxing. Umthelela ekuhlanganisweni kwalezi zinto ezinyakazayo ezahlukahlukene wenza ukuvivinya umzimba kungasebenzi kuphela ekunciphiseni isisindo, kepha nasekuthuthukiseni ukuguquguquka kwakho, ubugagu nokuxhumana. Uzokwehla emzimbeni, uqinise imisipha yakho, uthuthukise ukuma komzimba nokuxhumanisa, ulahle amafutha amaningi ngokweqile futhi i-cellulite ingahlakulela ukukhuthazela.

I-Body Combat ibhekisa ekusebenzeni kwe-cardio, ngakho-ke, ngosizo lolu hlelo uzothuthukisa ukusebenza kwenhliziyo futhi wandise amandla akho. Kodwa-ke, kufanele siqonde ukuthi umthwalo uzowuthola ubucayi kakhulu, ngakho-ke kufanele uzilungiselele kahle. Uma unenkinga yokuzivocavoca okulula kwe-aerobic (ukugijima, ukudansa), kungenzeka ukuthi ukulwa komzimba kuzobe kungumsebenzi owethusayo kuwe. Ngokufanelekile, iya esifundweni esisodwa sokuhlola ukuhlola ukulungela kwakho uhlelo.

Uhlelo Lokulwa Komzimba kuthatha imizuzu engama-55. Lesi sakhiwo sihambisana namathrekhi omculo ayi-10: ithrekhi yokuzifudumeza eyi-1, ithrekhi eyi-8 yamaseshini amakhulu nomkhondo ongu-1 wokuzelula. Kukhona futhi ifomethi emfushane yesigaba seqembu imizuzu engama-45, lapho ukusetshenziswa kwekhalori kucishe kulingane nesigaba sesikhathi kusetshenzelwa ukungcebeleka okuncishisiwe. Kepha emakamelweni okuzivocavoca umzimba kuvame ukuba nezifundo ngemizuzu engama-55. Iningi lokuzivocavoca i-Body Combat liyinhlanganisela yezibhakela nokukhahlela.

Kufanele ngiyenze kangaki i-Body Combat ukuze ngibe sesimweni esihle? Kuya ngemigomo yakho. Uma ufuna ukunciphisa umzimba, vivinya umzimba izikhathi 2-3 ngesonto nokudla okufanele. Uma ufuna ukudala ukukhululeka okuhle komzimba, sincoma ukuthi ushintshe i-Body Combat nolunye uhlelo lokuphepha, njenge-Body Pump. Ziyaphelelisana ngokuphelele, ngakho-ke awudingi ukuza nohlelo lwesifundo ngasinye. I-Les Mills ikwenzele inhlanganisela ephelele yamandla nokuzivocavoca umzimba.

I-Body Combat ayinconywa ukuzijwayeza kwabesifazane abakhulelwe, abantu abanezinkinga ezihlangene kanye nokuba khona kwesifo senhliziyo noma umfutho wegazi ophakeme. Uhlelo lokuqeqesha iBodyCombat ludinga nakanjani ukuba nezicathulo ezisezingeni eliphakeme zemidlalo, uma ungafuni ukulimala ngesikhathi sokuqashwa.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

Ubuhle nobubi bokuqeqeshwa kweBody Combat

Njenganoma yiluphi olunye uhlelo i-Body Combat inezinzuzo nezinkinga zayo. Ngaphambi kokuba uqale ukukwenza, qiniseka ukuthi uzihlaziyela ubuhle nobubi balokhu kuvivinya umzimba okuvela kwaLes Mills.

buhle:

1. Ukulwa komzimba kusiza ukushisa amafutha amaningi, kuthuthukise imetabolism, kuqinise umzimba futhi kunciphise ivolumu.
2. Ukuzivocavoca okunjalo kuthuthukisa ukukhuthazela okukhulu futhi kuqinise uhlelo lwezinhliziyo.
3. Ukuzivocavoca umzimba okusetshenziswa ku-Body Combat, kulula futhi kuqondile. Ngeke kube khona ukuxakaniseka kwemisipha, izivivinyo zilula kakhulu ukuzilandela.
4. Ukuzivocavoca okukodwa ongashisa ngakho Ama-calories angu-700. Lokhu kungenxa yokushintshana kokunyakaza okukhulu okufaka yonke imisipha emzimbeni wakho.
5. Uhlelo luvuselelwa njalo, njalo ezinyangeni ezintathu iqembu labaqeqeshi iLes Mills lenza ukukhishwa okusha kokulwa komzimba ngokunyakaza okuvuselelwe nomculo. Umzimba wakho awunaso isikhathi sokuzivumelanisa nomthwalo, yingakho amakilasi asebenza kahle kakhulu.
6. Ukuqeqeshwa kuthuthukisa ukuxhumana kwakho nokuguquguquka, kuthuthukisa ukuma komzimba futhi kuqinise umgogodla.
7. I-Body Combat yenzelwe ngokoqobo ukuyihlanganisa namandla okuqeqesha iPump Pump. Ukuphishekela lezi zinhlelo ezivela kwaLes Mills, uzoziholela esimweni esihle.

Okubi nokulinganiselwa:

1. Ukuqeqeshwa kukhulu kakhulu, hhayi wonke umuntu obambe iqhaza kukho ukucindezeleka okukhulu emzimbeni, ikakhulukazi inhliziyo.
2. Uhlelo lwe-aerobic, lwenzelwe kakhulu ukunciphisa umzimba kunokuqiniswa kwemisipha. Uma ufuna ukuthenga ukukhululeka okuhle komzimba, khona-ke Ukulwa Komzimba kungcono ukuhlanganisa nokuqeqeshwa kwamandla.
3. Kuyadingeka ukuqala uhlelo lwalabo abanezinkinga ngomgogodla noma amalunga.
4. Umzimba ulwa nokuzivocavoca okungafani okujwayelekile. Ngeke kube khona ukugxuma nokugijima kwendabuko endaweni esasivame ukukubona ekuzivocavoca kwe-cardio. Inhlanganisela yezinhlobo eziningana zobuciko bempi kungenzeka ingathandeki kuwo wonke umuntu.
5. Ukunakwa! Ukuzivocavoca okunjalo okufana ne-Body Combat akuhambelani nokudla okuncane kwekhalori. Ngomthwalo onzima kangaka udinga ukudla okunomsoco.

Ukulwa Komzimba - ukuzivocavoca okuhle uma ufuna ikhwalithi ye-cardio-load. Kushubile kakhulu futhi kumnandi kakhulu, ngokwesibonelo, ukuqeqeshwa ku-ellipse kanye ne-treadmill, ekusetshenzisweni okufanayo ezinhlobonhlobo zemisipha. Imiphumela evela kulolu hlelo izobonakala emzimbeni wakho ngemuva kwamasonto amathathu kuya kwamane emakilasi ejwayelekile.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu