Ukuqeqeshwa okuhlanganisiwe noJanet Jenkins kuyinkimbinkimbi yokuzivocavoca okuzokusiza ukuthuthukisa ukwakheka komzimba wakho. Uma ufuna ukunciphisa isisindo nokwakha imisipha, uhlelo oluhle oluvela kumqeqeshi waseHollywood yilokho okudingayo.
Incazelo yohlelo oluhlanganisiwe
UJanet uthanda kakhulu ukuhlanganisa izinhlobo eziningana zemithwalo kuhlelo olulodwa. Ngenxa yalokhu, amakilasi akhe awusizo kakhulu kuwo wonke umzimba. Ngokuya ngokusebenza okuhlanganisiwe (i-Ultimate Cross Training) uJanet Jenkins uthatha izindawo eziningana zokuqina: i-kickboxing, i-Pilates, i-yoga, ukuqeqeshwa kwe-aerobic namandla. Ngasikhathi sinye uzosebenza emisipheni yomzimba wonke, ushise amanoni, uthuthukise ukunweba nokuhlanganisa. Umqeqeshi usebenzisa indlela ephelele ekukhuleni komzimba, okuzokusiza ukuthi uzivocavoca umzimba ngamandla nangempumelelo.
Uhlelo luthatha imizuzu engama-45. Uzoqala ngokuvivinya izingalo, amathanga nezinqe, okuzoshintshana nezakhi ze-kickboxing. Engxenyeni yesibili yokuzivocavoca okuhlangene uzozivocavoca kusuka kwi-yoga ne-Pilates, okukhuthaza ithoni yemisipha nokuguquguquka. Engxenyeni yokugcina kaJanet walungiselela izivivinyo ezisezingeni eliphakeme ze-abs nasemuva. Ngesikhathi sekilasi elilodwa ungakwazi shisa ama-calories angama-400 nokwenza ngcono zonke izindawo eziyinkinga zomzimba.
Ukwenza ukuzivocavoca umzimba uzodinga i-Mat yesethi nesethi yama-dumbbells. Isifundo esifanele wonke amazinga, kepha abaqalayo akufanele bajahe umqeqeshi wetempo ephezulu: kungcono ukunamathela esigqini sayo. Ukuqeqeshwa okuhlanganisiwe, ukuhlanganiswa nezinye izinhlelo, lokhu kuzosiza ukugwema ukuzimela kanye nokwandisa ukusebenza koqeqesho. Sincoma ukuthi ufunde: Ukubuyekezwa kwakho konke ukuqeqeshwa uJanet Jenkins.
Ubuhle nobubi bohlelo
buhle:
1. Ukuqeqeshwa okuhlanganisiwe, okunikezwa uJanet Jenkins, uzokwazi ukunciphisa isisindo, uthuthukise ukukhululeka komzimba futhi wenze umzimba wakho uguquke kalula.
2. Uhlelo luhlanganiswe kusuka ku- izindawo eziningana zokuqina: ukuqeqeshwa kwe-cardio, umthwalo wamandla, i-kickboxing, i-yoga ne-Pilates. Lokhu kwehlukahluka kwenza isigaba singagcini ngokuthakazelisa kepha futhi sisebenze.
3. Ukuqeqesha kufaka phakathi umthwalo we-aerobic namandla. Ngenxa yalokhu, uzoshisa amanoni nokusebenza kwemisipha ngasikhathi sinye.
4. Ukuzivocavoca kwe-yoga ne-Pilates kuzokusiza ukuthuthukisa ukuzelula kwakho nokubandakanya imisipha eyengeziwe yomzimba.
5. Uhlelo luhunyushelwa olimini lwesiRussia.
6. Ukutadisha udinga kuphela isethi yama-dumbbells ne-Mat.
7. Cishe konke ukuvivinya umzimba okusebenzisa uJanet, kufinyeleleke kakhulu futhi kuyaqondakala. Uzama ukunamathela kokuqina komzimba.
bawo:
1. Lolu hlelo olulodwa. Awekho amazinga aqhubekayo noma ukwahlukaniswa kwamaqembu emisipha ngamanye.
Ukuqeqeshwa okuhlanganisiwe noJanet Jenkins kuzokusiza ukuthi usebenze zonke izindawo ezinenkinga futhi wenze umzimba wakho nokunwebeka nokukhululeka. Ukulayisha okuhlukahlukene, ikhwalithi yokuzivocavoca, izakhi zeyoga kanye nePilates kuzokwenza uhlelo luthakazelise futhi lusebenze.
Uyacelwa ukuthi ubuye ubheke izivivinyo kuJillian Michaels.