Iviki elihlanzekile: isethi yokuzivocavoca kwabaqalayo evela kuMegan Davis

IVeki Yokuhlanza Uhlelo ilungele ukuqala ukuqeqeshwa ekhaya. Lesi sakhiwo sakha umqeqeshi omusha waseBeachbody uMegan Davis futhi silungele abaqalayo. Uhlelo lokuzivocavoca ngesonto, inyanga noma ngaphezulu ukuze ubambe iqhaza empilweni yezemidlalo!

UMegan Davis wayengomunye wabahlanganyeli abangamashumi amabili embukisweni ongokoqobo IMINYAKA engama-20 evela enkampanini iBearbody. Le phrojekthi yayihilela abaqeqeshi abavela ezingxenyeni ezihlukene ze-United States, futhi owinile wathola ilungelo lokuqhubeka nokusebenzisana nenkampani yokuzivocavoca. Ngemuva kwesampula nokuhlolwa, uMegan wawina lo mbukiso futhi wajoyina iqembu iBearbody. Maphakathi no-2017, ukhiphe uhlelo lwakhe lokuqala iCleen Week. Ukubamba iqhaza embukisweni IMINYAKA engama-20 UMegan usebenze iminyaka eminingi njengomqeqeshi womuntu siqu, waqinisekiswa yi-NSCA (Inhlangano Kazwelonke Yamandla Nesimo) wavula nejimu yakhe.

Uthando lukaMegan lwezempilo nokuqina komzimba lubonakala kwisitayela esinamandla nesikhuthazayo sokuqeqesha. Ngenkathi amakilasi akhe eyindlela elula futhi ecabangayo kuzo zonke izikhathi zokuqeqeshwa. UMegan ukhetha ukuqeqeshwa ngamandla, kepha kwi-Clean Week iqukethe imithwalo eyahlukahlukene.

Bona futhi:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Amasongo okuqina: ungakhetha kanjani + ukukhethwa kwamamodeli

Isonto elihlanzekile: ukubuyekezwa kohlelo

Lesi sakhiwo siyisonto elihlanzekile elenzelwe labo abasanda kuqala ukwenza imfanelo yokuzivocavoca umzimba. Ukuzivocavoca uMegan Davis kuzokuvumela ukuthi ungene ngobumnene embusweni wokuqeqesha bese uhamba isinyathelo ngesinyathelo uye enhlosweni yakho. Uhlelo lukhombisa ukuguqulwa okuningana kokuzivocavoca, ngakho-ke uzohlala unethuba lokuthuthuka. Uzolithuthukisa kancane kancane izinga lakho lokuqina: kusuka ekuqaleni kuya kokuthuthukile kakhulu. Umthelela omncane wokuzivocavoca futhi muhle kulabo abangakhetha ukungagxumi.

Ukuhambisana naleli Sonto Elihlanzekile eliyinkimbinkimbi:

  • labo abasanda kuqala ukuqeqeshwa ekhaya
  • labo ababuyela ekuqeqesheni ngemuva kwekhefu elide
  • kulabo abafuna ukudonsa isibalo ngemuva kokubeletha
  • kulabo abafuna ukuzivocavoca okulula kokuzivocavoca ekuseni
  • kulabo abafuna ukunciphisa umzimba ngaphandle kwemithwalo eshaqisayo
Uzokwenza iSonto Elihlanzekile nsuku zonke imizuzu engama-25-35. Ukuzivocavoca kuzokusiza wehlise isisindo, uqinise imisipha, uqinise i-corset yemisipha, uthuthukise ukukhuthazela kwenhliziyo futhi ugcine ukuhamba komzimba. UMegan unikeza uhlelo oluyindilinga lwamakilasi: uzoqedela imizuliswano eminingana yokuzivocavoca umzimba, ushintshashintsha phakathi komthwalo emaqenjini ehlukene emisipha. Ungathola ukuzivocavoca okudala, kepha umqeqeshi uwahlanganisa ndawonye ngamanothi athakazelisayo, ngakho-ke ukuzivocavoca kwakho kuzoba yisicefe futhi kuphumelele kakhulu.

Imiphi imishini edingekayo ezifundweni?

Ekilasini leviki elihlanzekile cishe awudingi imishini yokwengeza yokuqina. Isikhathi esisodwa kuphela sokuqeqeshwa kwezine (Amandla) sebenzisa amabhangqa ama-dumbbell anesisindo esingu-1-3 kg. Kuyo yonke ividiyo eseleyo i-inventory eyengeziwe ayidingeki. Kuyinto efiselekayo ukuba noMat ukwenza izivivinyo phansi.

Isonto elihlanzekile: ukuqeqeshwa kokwakhiwa

Kuhlelo Lokuhlanza Isonto kufaka phakathi ukusebenza okungu-4 okushintshanayo. Ngayinye yalawa mavidiyo inenhloso yayo ethize, kodwa ngokuhlangene akha uhlelo lokulinganisela lokuqina ukuze uthuthukise umzimba nempilo yakho.

  1. I-Cardio (Imizuzu engama-35). Lokhu kuzilolonga kwe-cardio okuyindilinga okuzokuphoqa ukuthi ujuluke kahle. Lolu hlelo luqukethe imizuliswano emine yokuzivocavoca oku-3 kumjikelezo ngamunye. Ukuzivocavoca kuyaphindwa ngemizuliswano emibili, phakathi kwamarounds nama-rounds uzothola ukuphumula okuncane. Uma wenza izivivinyo kuhlobo oluthuthukile, isifundo silungele umfundi onolwazi.
  2. Amandla (35 imiz). Kuwukuqeqeshwa kwamandla okuyindilinga lapho okunye ukuzivocavoca okuhlukanisiwe nokuhlangene. Ingqikithi yokulinda imizuliswano emi-5 yokuzivocavoca. Kuzungezo ngalunye kuthatha ukuzivocavoca okulodwa kwemilenze nokuzivocavoca okubili kwezandla eziqala kuqala ngokwehlukana, bese kuhlanganiswa ndawonye. Ngenxa yalokho, uzosebenza ngokulinganayo yonke imisipha yezingxenye ezingenhla nezingezansi zomzimba. Uma uthatha ama-dumbbells amaningi (3-6 kg), ukuzivocavoca kungukusebenzelana okuphelele.
  3. Umsebenzi Core (Imizuzu engama-35). Lokhu kuqeqeshwa kwesikhawu sokushisa amakhalori nokuqinisa imisipha yomzimba wonke. Ngokukhethekile sebenza kahle imisipha (isisu, emuva, izinqe). UMegan unikeza imizuliswano engu-6 yokuzivocavoca, okuzodingeka uqedele ukuzivocavoca ngawodwana bese kuba uhlobo oluhlanganisiwe. Zonke izivivinyo zenziwa ngokunciphisa umzimba ngaphandle kwemishini eyengeziwe.
  4. I-Flex esebenzayo (Imizuzu engama-23). Lokhu kuvivinya umzimba okuthula kuzokusiza ukuthi uthuthukise ukuzelula, ukuguquguquka komzimba nokuhamba komzimba. Uzosebenza ngempumelelo ekuqiniseni umgogodla futhi uqondise ukuma. Uhlelo oluhle kakhulu futhi olusezingeni eliphakeme oluzokusiza ukuthi ugweme ukulimala nokuma emisipheni.

Ungaqeqesha kanjani uhlelo?

UMegan Davis ukunikeza ukuthi uqeqeshe ngokuya ngohlelo olulandelayo lwamakilasi:

  • Usuku 1: Umsebenzi Oyinhloko
  • Usuku 2: ICardio
  • Usuku 3: Amandla
  • Usuku 4: I-Flex esebenzayo
  • Usuku 5: Umsebenzi Oyinhloko
  • Usuku 6: ICardio
  • Usuku 7: Amandla

Ungaluphinda lolu hlelo amasonto ayi-3-4 noma ngaphezulu uze ufinyelele emiphumeleni oyifunayo. Uma uhlelo olunjalo lungahambisani nawe, ungasebenza izikhathi ezi-3-4 ngesonto. Kepha noma ngabe isiphi isimiso sakho, qiniseka ukuthi ulandela ukuzivocavoca umzimba I-Flex esebenzayo okungenani kanye ngesonto.

Ungahlala ubuyela ohlelweni i-Clean Week ngemuva kwekhefu elide ukuze uphinde uvumelane nengcindezi futhi wakhe ukukhuthazela. Ngemuva kokuqeqeshwa noMegan Davis ukuqhubeka ne-21 Day Fix noma iShift Shop eyinkimbinkimbi.

Sikwethulela Isonto Elihlanzekile

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