Ngemuva kokuphumelela kwePump Workout izinkampani ezimbili ezinkulu kakhulu ekwakheni ukuqeqeshwa komzimba uLes Mills noBeachBody bakhipha uhlelo Ukulwa: Iqhawe Lokugcina. Uma ufisa ukuholela umzimba wakho esimweni esimangazayo, khona-ke lokhu kuqeqeshwa okunamandla kuzokucabanga.
Incazelo yohlelo oluphelele lokulwa
Les mills - abadali bokuzivocavoca kwamaqembu okuzivocavoca adumile emhlabeni wonke. Enye uhlelo i-Body Combat olususelwa kulo ukulwa nemidlalo nokuvivinya umzimba okujulile. Ngo-2013 uMillsy ngokubambisana neBeachBody bakhiphe inguqulo eyenziwe ngokwezifiso zomphathi weBattalion azoyenzela ekhaya.
Ukulwa: I-Ultimate Warrior iyi- eziyinkimbinkimbi ukusebenzisa ezininganalokho kuzokusiza ukudala umzimba wamaphupho akho. Uhlelo luhlanganisa umfutho ophakeme we-aerobic namandla kagesi wokushisa okukhulu kwamafutha. Lesi sifundo sincike ezintweni ezivela kubuciko obuhlukahlukene bokulwa nobuciko bezemidlalo, kufaka phakathi i-kickboxing, i-capoeira, i-karate, iTaekwondo, i-JIU jitsu, iBoxing.
Inkambo yokuzivocavoca inamavidiyo ayi-12. Phakathi kwazo kukhona amandla okulayisha okuyinkimbinkimbi emaqenjini ehlukene emisipha, ukuqeqeshwa ngakunye komzimba ongaphezulu nangaphansi, isifundo esihlukile sabezindaba. Kodwa-ke, iningi likhona ukuqina okuphezulu kwe-cardio ngesitayela se-kickboxing esisebenza ngemodi yesikhawu. Isikhathi sezinhlelo sihluka kusuka kumizuzu engama-20 kuye kwengu-60. Bheka futhi: incazelo eningiliziwe yazo zonke izivivinyo ezivela ku-Combat eyinkimbinkimbi: Ultimate Warrior.
Okwezigaba uzodinga isethi yama-dumbbells ne-Mat, kepha iningi lomsebenzi wenziwa ngaphandle kwemishini eyengeziwe. I-Les mills yenze ishejuli engu-3 yokuqeqesha, ngamazinga ahlukene obunzima: kulula, okuphakathi nokuthuthukile. Ungakhetha noma yikuphi, ngokuya ngokulungela kwakho ngokomzimba. Uhlelo lokuzivocavoca olwamasonto ayi-9 (izinyanga ezimbili), lapho uzibandakanya khona ngendlela esezingeni eliphakeme.
Ubuhle nobubi bohlelo
buhle:
1. Le yinkimbinkimbi yamandla nokuqeqeshwa kwe-aerobic, okuzokusiza ukwenza umzimba wakho uphelele. Uzothola imisipha eqinile, unciphise amafutha futhi uthuthukise ukuma kwakho.
2. Lolu hlelo lubandakanya ukusebenzisa okuyi-12 okunikela ngomthwalo ohlukahluka kakhulu. Ezinyangeni ezimbili uzokwazi ukwenza ngcono zonke izindawo ezinenkinga, ikakhulukazi isisu nemilenze.
3. Ekilasini, izakhi ze-kickboxing, i-karate, i-capoeira, i-JIU-jitsu, iTaekwondo, iBoxing. Usebenzisa inani elikhulu kakhulu lemisipha bese ushisa inani elikhulu lama-calories.
4. ICompat Combat yinhle nakulabo abangakaze bahlanganyele kwezemidlalo yokulwa nezinye izinhlelo uMillson. Abaqeqeshi bazokutshela izisekelo futhi bachaze inqubo yokuzivocavoca umzimba.
5. Izigayo ezenziwe Uhlobo lwe-3 lekhalenda lemisebenzi: kusuka kokulula kuya kokuthuthukile. Ungenza elinye lamashejuli ahlongozwayo ngokuya ngokulungela kwakho ngokomzimba.
6. Inhlanganisela yezobuciko bokulwa, i-plyometric, i-aerobic namandla okuzivocavoca yenza lolu hlelo lube lukhulu kakhulu, kodwa luyenzeka.
bawo:
1. Inani elikhulu lokugxuma kanye nohops linikeza umthwalo oqinile emadolweni nasemaqakaleni, ngakho-ke impahla akuyona eyewo wonke umuntu.
2. Ungadinga isikhathi sokujwayela umgudu ongaziwa kuvidiyo.
Impendulo ngohlelo Combat kusuka eLes mills:
Uma usukulungele ukuthola ifomu labo elihle kakhulu qalisa i-Combat - Ultimate Warrior. Indlela yokuqala yokuqeqeshwa esekwe kumakhono ezemidlalo nakubuciko bempi, eyenziwe ama-Forest Mills ayinkimbinkimbi afanele ekwakheni isimo esikahle.
Funda futhi: Lungisa ngokweqile nge-Autumn Calabrese: incazelo eningiliziwe + umbono mayelana nohlelo.