Okuqukethwe
- Incazelo youtube isiteshi Fixfit
- Ukuzivocavoca kwezindawo eziyinkinga kusuka kuFixfit
- 1. Ingqikithi Yomzimba Allenamento Brucia Grassi e Tonificazione (imizuzu engama-30)
- 2.Gambe Snelle, Addome e Glutei Sodi Tonico (imizuzu engama-30)
- 3.I-Super Abs & Core (imizuzu engu-20)
- 4. Ingqikithi Yokuzivocavoca Ngomzimba Nge-Dimagrire e Tonificare (imizuzu engu-25)
- 5. Ukuzivocavoca umzimba (imizuzu engama-45)
- Ukuzivocavoca kweCardio kusuka kuFixfit
Indlela Yokuphila Yokuqina Kwe-Fixfit isiteshi se-youtube sase-Italy, esifaka ukuzivocavoca okuhlukahlukene ukunciphisa umzimba, ukushisa amanoni nezicubu zethoni ekhaya. Sikunikeza ukubuka konke kafushane kwesiteshi sevidiyo, kanye nokukhethwa kwe-cardio nokuqeqeshwa kwezindawo eziyinkinga ezivela kuFixfit.
Funda kabanzi mayelana nokusebenza kwe-HIIT
Incazelo youtube isiteshi Fixfit
UMdali wesiteshi se-youtube i-Fixfit steel ochwepheshe bokuqina base-Italy uKatie no-Ivan MATEO. Benze ijimu yamahhala eku-inthanethi efaka izinhlelo ezahlukahlukene, kusuka ekuzivocavoca okulula nokugcina ngokuzivocavoca okusebenzayo. Kuphela esiteshini ividiyo engaphezulu kwama-350 amazinga ahlukene obunzima wabaqalayo nokuqeqeshwa kwezinga eliphakeme.
Ukuqeqeshwa kubanjwa ngesiNtaliyane, kepha ngenxa yevidiyo enhle yokwakhiwa okufanele ilandelwe kalula ngisho nangaphandle kolwazi lwesiNtaliyane. Ukuzivocavoca ngemuva okumhlophe, ividiyo ihambisana nayo yonke imininingwane edingekayo: i-timer, ama-calories ashisiwe, ubunzima bokuvivinya umzimba, igama lokuvivinya umzimba. Ngaphezu kwalokho, ungathola kalula uhlelo olufanele ohlwini lokuzivocavoca, ngoba esembozweni sevidiyo aqukethe yonke imininingwane edingekayo:
Ukuqeqeshwa kwe-Fixfit kuhlelwe kahle ngohlu lwadlalwayo ngokuya ngenhloso (Izinga lobunzima, indawo eqondiwe nezinye izici):
- Allenamenti Intensi Ukufaneleka (ukusebenzisa kakhulu)
- I-Allenamenti ngePrincipianti Fitness (ukusebenzela ukuziqalela)
- U-Allenamenti Di Fitness ukuzungeza neMedia (ukuqeqeshwa kwezinga eliphakathi)
- Futhi Slimming Toning (ukwehla kwesisindo nethoni yemisipha)
- UBraccia Esercizi (ukuzivocavoca izandla)
- Ukuzivocavoca Kwemilenze Nezinqe (ukuzivocavoca imilenze nezinqe)
- Ukuzivocavoca nokuzivocavoca kwe-Abs nokuqina kweCore (ukuzivocavoca isisu namagxolo)
- Ukuzivocavoca Ngaphandle Kokweqa (umthelela ophansi wokuzivocavoca)
- Inhlanganisela! UCrea Il Tuo Allenamento (Ividiyo eyimizuzu eyi-10 ukudala ukusebenzisa kwakho)
- ISerie Speciali (Amandla HIIT, Ukumelana, Ukusebenza KweCardio Killer)
Kakhulu abaqeqeshi bayanikela ukuqeqeshwa isikhawu imizuzu 20-40 ngemishini emincane, efaka izivivinyo ze-aerobic ne-toning. Esiteshini kunomthelela omkhulu wokuqeqeshwa kwe-HIIT kanye nokusebenza kwe-TABATA kwezindawo eziyinkinga (imilenze, izinqe, izandla, isisu), ngakho-ke ividiyo ilungele ukwehlisa isisindo futhi yakhe ubujamo obuhle ekhaya.
Sikunikeza ukukhethwa kwe-cardio nokuqeqeshwa kwezindawo ezinenkinga ongazishintsha phakathi kokulahleka kwesisindo okusheshayo nokufeza ukwakheka okuhle ngesikhathi esifushane. Ukuze ukwazi ukuthola kalula uhlelo olufunayo, sikunikeza i-Glossary emfushane yamagama ase-Italy. Lokhu kuzokusiza ukuthi u-Orient ezinhlobonhlobo zokuqeqeshwa kochwepheshe bokuqina base-Italy:
- IBrucia Grassi: ukushisa kwamafutha
- I-Allenamento: ukuqeqeshwa
- I-Addominali / Addome: belly
- Imilenze nezinqe: imilenze futhi izintambo
- I-Braccia: izandla
- Ukuzivocavoca: umzimba
- Mncane futhi Ithoni: ukuvumelana kanye toning
- Nge-Dimagrire: ukunciphisa umzimba
Ukuzivocavoca kwezindawo eziyinkinga kusuka kuFixfit
1. Ingqikithi Yomzimba Allenamento Brucia Grassi e Tonificazione (imizuzu engama-30)
Lokhu kuzivocavoca kuzo zonke izindawo eziyinkinga kunamabhulokhi amathathu wokuvivinya umzimba. Kubhulokhi lokuqala uzosebenza emisipheni yesisu, okhalweni nasezinqeni phansi. Ebhulokini lesibili ulindele ukuzivocavoca kwe-cardio ukushisa amanoni. Engxenyeni yokugcina uzosebenza emisipheni eyinhloko nomzimba ongaphezulu ngokuguqulwa kwezintambo.
2.Gambe Snelle, Addome e Glutei Sodi Tonico (imizuzu engama-30)
Ukuqeqeshwa okulula okugxile ezindaweni ezinenkinga emathangeni, ezinqeni nasesiswini. Ngeke udinge okokusebenza okwengeziwe. Kulolu hlelo uzoshintsha ukuzivocavoca umile futhi phansi, uthambisa imisipha ebhekiswe.
3.I-Super Abs & Core (imizuzu engu-20)
Ukusebenza kulokhu kuvivinya isisu namagxolo kuphelele phansi. Uhlelo luqala ngemisipha yesisu phansi, bese uya kubha eseceleni bese ubuyela kuma-crunches. Engxenyeni yesibili yokuzivocavoca, uzoshintsha ipulangwe nama-crunches.
4. Ingqikithi Yokuzivocavoca Ngomzimba Nge-Dimagrire e Tonificare (imizuzu engu-25)
Lolu hlelo lwenzelwe ukukhombisa ukugxila komzimba nasekulahlekeni kwesisindo emisipheni yezingalo nasemahlombe. Uzoshintsha phakathi kokuzivocavoca okukhulu kwe-cardio, ukuzivocavoca ukukhipha imisipha yomzimba nokuvivinya izingalo ngama-dumbbells.
5. Ukuzivocavoca umzimba (imizuzu engama-45)
Lokhu ukuzivocavoca okuhle kwemizuzu engama-45 kuwo wonke umzimba. Kubhulokhi lokuqala imizuzu eyi-15 uzobe usebenza ezindaweni zakho ezinenkinga ume naphansi. Ebhulokini lesibili ulinde ukuguqulwa kwezikwele. Engxenyeni yesithathu uzokwenza ama-crunches namapulangwe phansi.
Ukuzivocavoca kweCardio kusuka kuFixfit
1.Super HIIT Workout (imizuzu engama-24)
Ukuzivocavoca okukhulu kokushiswa kwamafutha, okulungele ukuqeqeshwa kwezinga eliphakathi neliphambili. Ukuzivocavoca umzimba kwenziwa ngokusebenza kohlelo imizuzwana engama-40, ukuphumula kwemizuzwana engama-20.
2.I-Maxi Tabata Workout (imizuzu engama-40)
Ukuziqeqeshela isitayela se-TABATA, lapho udlala khona amabhulokhi emizuzu emi-4 yokuzivocavoca okukhulu ngokuya kohlelo lwemizuzwana engama-20 ukusebenza / imizuzwana eyi-10 yokuphumula. Lolu hlelo lugxile esiswini, ngakho-ke ungalindela nokuvivinya isisu phansi.
3. Ukuzivocavoca uBrucia Grassi (imizuzu engama-45)
Lokhu kuvivinya umzimba ngokulahlekelwa amafutha ngokulingene. Igxila kakhulu emzimbeni ongezansi, ukukhulisa ukushiswa kwama-calories nokuqinisa imisipha yemilenze nezinqe. Ukuqeqesha udarnoi ophansi.
4. I-Allenamento Brucia Grassi Power HIIT (imizuzu engama-30)
Ukuqeqeshwa okukhulu kwesikhawu, okwenziwa ngohlelo lokuzivocavoca imizuzwana engu-40 nokuphumula kwemizuzwana engama-20. Lolu hlelo luqukethe izingxenye ezimbili, ingxenye ngayinye yokuzivocavoca, iyaqhubeka nokwandisa ubunzima.
5.I-Mega Tabata (imizuzu engu-20)
Ukuzivocavoca okukhulu ngesitayela se-TABATA kufanele umfundi ofundile. Ukuzivocavoca umzimba kwenziwa ngokwesikimu ukusebenza kwemizuzwana engama-40, ukuphumula kwemizuzwana engama-20, izindlela ezi-8. Kunezigaba ezi-3 zokuvivinya umzimba. Abaqeqeshi beFixfit baqeqeshwa kakhulu nge-TABATA, ngakho-ke isiteshi se-youtube nakanjani sizonxenxa abalandeli bemisebenzi enjalo.
Bona futhi:
- Ukusebenza okuphezulu kwe-12 kwe-cardio kusuka ku-FitnessBlender, ngokugcizelela esiswini
- Ukuqeqeshwa okuphezulu okungu-14 okuvela kuChristine Salus kuma-calories ayi-800-1000
- Ukuzivocavoca okuphezulu okungu-10 okuphezulu kwemilenze kusuka kuma-Blogilates
Ukwehlisa isisindo, ukuzivocavoca isikhawu, ukusebenza kweCardio