Izinqe kanye nezibilini - lokhu ukuqeqeshwa okusebenzayo okuhlukahlukene ukusebenza ezindaweni eziyinkinga “zabesifazane”. UKate Friedrich wenze isethi yokuzivocavoca ukuze enze ucwaningo olunzulu imisipha yesisu, imilenze kanye nama-glutesukuletha umzimba wakho esimweni esiphelele.
Incazelo yohlelo Izinqe nezibilini
U-Kate Frederick cishe unokukhethwa okukhulu kwezinhlelo zokuqeqesha zeqembu eliphansi. Izinqe namaGuts kuyisethi yokuzivocavoca ezokusiza qinisa izinqe, susa i-cellulite emathangeni, ukufeza ukunwebeka kwemilenze. Futhi, umqeqeshi wengeze ingxenye ye-videorate yamagxolo ukukusiza ukuthi ususe imibimbi esiswini nasemaceleni. Uhlelo luhlanganisa kuphela izivivinyo zakudala zokuzivivinya ezindaweni ezinenkinga ngaphandle kwe-cardio eqinile, ngakho ukuzivocavoca kungabizwa ngokuthi nomthelela ophansi.
Uhlelo Izinqe nezibilini ihlala imizuzu engu-78 futhi siqukethe izingxenye eziningana:
- Ukufudumala (imizuzu eyi-6) kufudumeza yonke imisipha yomzimba.
- I-Standing Glute Work (imizuzu engu-31): izivivinyo zamathanga nezinqe, ezenziwa endaweni yokuma ngosizo lwemijikelezo eyengeziwe (ukuguqulwa okuhlukahlukene kwamaphaphu nama-squats).
- Umsebenzi kaFllor (imizuzu eyi-19): izivivinyo zamathanga nezinqe kuMat ngezisindo zamaqakala.
- Ingqikithi (imizuzu eyi-14): uzilolongela umongo wakho kuMat nge-dumbbell.
- Ukunwebeka (imizuzu eyi-8): ukwelula yonke imisipha ngemva kokuzivocavoca
Okwezifundo, wena uzodinga imishini eyengeziwe: ama-dumbbells (2-4 kg) induku, i-fitball, iplathifomu yokukhuphuka, ibhande elinwebekayo, izisindo zamaqakala. Njengoba ubona, uhlelo olulodwa kuphela oludinga i-Arsenal yemishini yezemidlalo. U-Kate Friedrich uvamise ukusebenzisa amathuluzi ahlukahlukene ukuze azilolonge ngendlela ephumelelayo ngangokunokwenzeka. I-Butts and Guts eyinkimbinkimbi ilungele ukuqeqeshwa kwezinga eliphakathi nelithuthukisiwe.
Ubuhle nobubi bohlelo
buhle:
1. Lona umsebenzi ojwayelekile wokusebenza ezindaweni eziyinkinga. Uzosebenza ngcono izinga lomzimba wakho ngokusetshenziswa kwemishini eyengeziwe yezemidlalo.
2. Izinqe kanye nezibilini kungenye yezinhlelo ezisebenza kahle kakhulu zomzimba ophansi, kodwa le ndawo yilabo besifazane abanenkani kakhulu.
3. U-Kate Frederick wayenake imisipha yesisu: ingxenye yamagxolo phansi izokusiza ukuqeda ukugoqa okuzondwayo esiswini.
4. Kate usebenzisa izivivinyo zakudala ukusebenza ezindaweni eziyinkinga: ama-squats, amaphaphu, ibhuloho i-glutes, ipulangwe, ama-crunches, ukuphakamisa umlenze endaweni ejwayele futhi kuzo zonke ezine. Akukho ukuvivinya umzimba kokuhlolwa, izivivinyo ezifakazelwe nezijwayelekile kuphela.
5. Uhlelo luhlinzeka ngocwaningo olunzulu lwemisipha eqondiwe kusetshenziswa izisindo zamahhala, amabhande okunwebeka, ibhola lokuzivocavoca nezisindo. Azikho izindawo ezinyaweni nasezinqeni ezingeke zihlale zinganakwa.
6. Isakhiwo bekungafakiwe ukuzivocavoca kwe-aerobic okunomthelela, ngakho-ke kufanelekile ngisho nakulabo abangathandi i-cardio.
bawo:
1. Kulo msebenzi uzodinga a isethi yokusungula eyengeziwe.
2. Akwanele ukuvivinya umzimba kwe-aerobic ukuphakamisa ukushaya kwenhliziyo, kodwa amandla alo msebenzi ukuze angadalulwa igama. Ngakho-ke, izinqe nama-Guts kungasetshenziswa njengesengezo ohlelweni lwami lokuqeqesha, kodwa hhayi njengomsebenzi ozimele.
Nokho, uma ufuna igcizelele ukusebenza emilenzeni nasezinqeni ezivulekile, futhi wengeze umthwalo emisipha yesisu, ama-Butts nama-Guts azoba ukwengeza okuhle ekhaya lakho. U-Kate Friedrich unikeza uhlelo lwekhwalithi lokuqedwa ngokuphelele kwezindawo zezinkinga.
Bheka futhi: I-X10 - 5 yokuzivocavoca eshisa amafutha no-Kate Friedrich.