I-Boot Camp: yehlisa isisindo noBob Harper amasonto ayisithupha

IBoot Camp wuhlelo olukhishwe nguBob Harper kanye nabahlanganyeli bohlelo oluthi “The Biggest Loser”. Isibonelo, amawadi uBob azokhombisa ukuthi kanjani ukufeza isibalo esihle ngisho naphezu kwemithombo yayo yemvelo.

Incazelo yohlelo kaBob Harper's Boot Camp (The Biggest Loser Workout)

IBoot Camp iyinkimbinkimbi yokuzivocavoca okufushane ukuthuthukisa umzimba wakho. Amakilasi asuselwa enhlanganisweni ye- izingxenye zamandla nezikhawu ze-cardio eziqhumayo, ozoshisa amafutha, ukusheshisa imetabolism nokuqinisa imisipha yomzimba. Kanye noBob Harper, lolu hlelo lukhombisa ababambiqhaza bohlelo "Okulahlekile Okukhulu Kakhulu". Ungathola imiphumela ebonakalayo emavikini angu-6 wokuqeqeshwa!

Isakhiwo siqukethe izingxenye eziningana:

  • Ukuzifudumeza (imizuzu emihlanu)
  • Ileveli 1 (imizuzu engama-20)
  • Ileveli 2 (imizuzu engama-15)
  • Ileveli 3 (imizuzu engama-10)
  • Ukwelulwa kokugcina (imizuzu emihlanu)

Sibutsetelo sakho konke ukusebenzisa uBob Harper

Abafundi bakaBob Harper bakhombisa ukuguqulwa okuningi kokuvivinya umzimba (kusuka kokulula kuya kokuyinkimbinkimbi), ngakho-ke ungakhetha inketho efaneleke kakhulu kuwe. Okokuzivocavoca umzimba uzodinga ama-dumbbells (1.5 kuya ku-3 kg), futhi ngokuzithandela futhi ukuzibandakanya ne-expander nebhola lezokwelapha (kodwa hhayi ngempela). Isakhiwo silungele bobabili abaqalayo kanye nomfundi onolwazi oluningi, uzokwazi kalula ukuvumelanisa ukusebenza ezingeni lakho.

Uhlelo ihlala amaviki ayisithupha, lapho uzoshintsha umzimba wakho futhi ukhulise ukukhuthazela kwakho ngokomzimba:

  • Isonto eli-1-2: izinga 1
  • Isonto 3-4: izinga 1 + izinga 2
  • Isonto 5-6: izinga 1 + izinga 2 + izinga 3

Njalo qala amakilasi ngokufudumala bese uphela ngokunweba.

Ubuhle nobubi bohlelo

buhle:

1. Impahla ilungele abaqalayo nalabo abaqala ukufunda ngemuva kwekhefu elide.

2. Kulolu hlelo, izivivinyo zamandla zihlangene nokuzivocavoca umzimba ngokulahlekelwa kwesisindo esiphezulu nokulungiswa kwezindawo eziyinkinga.

3. Uhlelo sizikhandle ihlukaniswe amazinga nobunzima. Okokuqala uzokwenza imizuzu engama-20 ngosuku, bese kuba ngu-35 bese ekugcineni imizuzu engama-40 ngosuku.

4. Ngesikhathi sokuqeqeshwa kukhombisa izinhlobo eziningi zokuzivocavoca: zabaqalayo nabaphambili.

5. Uhlelo lolu lufaka ababambiqhaza bohlelo oluthi “The Biggest Loser” olwaqala ukwehlisa isisindo ngesisindo esingu-100 + kg. Kuyanika ukugqugquzela okwengeziwe ukwenza okuyinkimbinkimbi.

6. Ngaphandle kweqiniso lokuthi ngesikhathi sekilasi futhi usebenzise ibhola le-expander, uzokwazi ukuthola ngama-dumbbells nje. Enye yamantombazane ikhombisa okuhlukile ngaphandle kokusebenzisa imishini eyengeziwe.

bawo:

1. Uhlelo luhlinzeka ngokushaqeka. Uma ungathathi indawo yokuzivocavoca ezinyathelweni noma ukhethe ukuzivocavoca okuhlukile.

I-Bootcamp enkulu kakhulu yokulahleka

IComplex Boot Camp efana nohlelo uBob Harper noma, ngokwesibonelo, uJillian Michaels. Kodwa-ke, labo okusha ku- noma umane ufuna ukwehlukanisa ukusebenzisa kwakho, kuzolingana ngendlela engcono kakhulu.

Funda futhi: Iziteshi eziyi-10 ezidumile ze-youtube ngokuqina ekhaya ngesiRussia.

shiya impendulo