Uyathanda ukwehlisa isisindo ngabaqeqeshi be-The Biggest Loser? Bese uzama Uhlelo Ikhalori Ukukhunjulwa kusukela kochwepheshe bokufaneleka bombukiso odumile mayelana nokulahlekelwa isisindo. Ukuzivocavoca okufushane okuthathu kuzokusiza ukuthi ushise ama-calories ukuze ukhiphe amafutha amaningi futhi uthuthukise umzimba.
Incazelo yohlelo Ikhalori Knockout
U-Bob Harper, u-Anna Kournikova, u-Dolet Queens une-tandem yokuqeqesha enhle evela kuhlelo oluthi The Biggest Loser. Bakulungiselele uhlelo olusebenzayo lokulahlekelwa isisindolokho kuhlanganisa ukuzivocavoca kwe-aerobic namandla ukushisa amafutha kanye nokwakheka kwesibalo se-taut. I-Calorie Knockout yakhelwe kumgomo wokuqeqeshwa kwesekhethi futhi ihlanganisa ukuzivocavoca kwekhwalithi ephezulu kuzo zonke izindawo ezinenkinga. Khetha amasegimenti futhi ahlanganyele kulo lonke uhlelo ngokuphelele ngokubona kwakho.
Uhlelo lwe-Calorie Knockout luthatha imizuzu engama-50 futhi luhlanganisa amasegimenti alandelayo:
- Warm Up (Imizuzu emihlanu). Ukufudumala nge-Dalvecom Queens, okuzokulungiselela umthwalo.
- Isifunda 1 (imizuzu eyi-12). I-Cardio Workout evela ku-Anna Kournikova ngesisekelo se-kickboxing kanye nokwengezwa kokuzivocavoca kwe-toning yomzimba wonke.
- Isifunda 2 (imizuzu eyi-15). Amandla ayinkimbinkimbi, ukuvivinya umzimba okumile kanye ne-aerobic ukuze kwehle isisindo kanye nethoni yemisipha evela ku-Bob Harper.
- Isifunda 3 (imizuzu eyi-15). Ukuqeqeshwa kwesikhashana kwe-TABATA i-Dalvecom Queens: uzoshintshanisa imizuzwana engama-20 yokuzivocavoca okukhulu kanye nezikhathi zokuphumula eziyimizuzwana eyi-10.
- Cool Down (Imizuzu emihlanu). Hitch futhi welule ngemva kokujima. Njalo qala amakilasi ngokufudumeza futhi uphethe ngokuzelula.
Emakilasini uzodinga ama-dumbbells kusuka ku-1 kg. Uma ungumuntu osaqalayo, zilolonge kuqala kuvidiyo Isekethe 1 futhi kancane kancane wengeze i-Circuit 2 kanye ne-Circuit 3 uma usulungele ukukhulisa umthwalo. Kodwa ungenza ngokushesha futhi ividiyo yemizuzu engama-50, uma ukulungele ngokomzimba. U-Bob Harper nabanye abaqeqeshi i-The Biggest Loser bakhiphe izinhlelo eziningi zevidiyo ezihlukene, ezingathuthukisa isibalo sakho:
- Ukujima okune okufushane kwabaqeqeshi abasaqalayo abavela ku-The Biggest Loser
- I-Boot Camp: yehlisa isisindo noBob Harper amasonto ayisithupha
Ubuhle nobubi
buhle:
1. Ingabe uhlelo oluhle kakhulu lokushisa ama-calories nokuqeda izindawo eziyinkinga. Ungehlisa isisindo kanye nabahlanganyeli bombukiso othi The Biggest Loser abazabalaza kanzima nesisindo esiningi.
2. Bobathathu izinqubo zihlukahlukene kakhulu, kodwa ngempumelelo ngokufanayo. Amakilasi afundiswa abaqeqeshi aba-3 abahlukene, ngalinye linendlela yalo nezici zezinhlelo zokwakha.
3. Ngeke usebenze kuphela ekushiseni amakholori, kodwa ukuqinisa imisipha yokuzivocavoca ngama-dumbbells.
4. Uhlelo luyakhombisa amazinga amaningana obunzima, ungakhetha inketho elula yokuzivocavoca evumelana nawe.
5. I-Calorie Knockout eyinkimbinkimbi iqhamuke nokujima okufushane oku-3 (imizuzu eyi-12-15), engasetshenziswa njengomthwalo owengeziwe. Noma ungahlanganyela kuhlelo lonke imizuzu engama-50.
6. Ukuqeqeshwa okufanele wonke amazinga amakhono, ngisho Wabasaqalayo.
bawo:
1. Uhlelo luhlanganisa amaphaphu amaningi, ama-squats, ukugxuma, ngakho-ke lunganikeza umthwalo osindayo emalungeni amadolo.
2. Kanye nomqeqeshi wokuvivinya umzimba show wathola abantu abangenzi njalo ngobuchwepheshe enze izivivinyo. Lokhu kungadukisa ngesikhathi sokuqeqeshwa.
I-Calorie Knockout ayifanele kuphela abaqalayo - ngoshintsho, lezi ukujima okufushane ingenza cishe wonke umuntu. Qedela ividiyo yemizuzu eyi-10-15 yohlelo lwayo oluyisisekelo, futhi uzofika kumphumela oyifunayo ngokushesha okukhulu.
Bheka futhi: isifinyezo sokuqeqesha u-Bob Harper.