Sesha uhlelo olulungele amandla lwawo wonke amaqembu emisipha? Nikeza uhla olubanzi lokuqeqeshwa i-RIPT90 ngaphansi kokuqondiswa ngumqeqeshi waseMelika uJody Hendrix! Uhlelo lolu luhle kakhulu kubo bobabili abesifazane nabesilisa abafuna ukuthola isimo esifanelekile ekhaya.
Lolu hlelo lubandakanya ukusebenzisa okuyi-14, ikakhulukazi amandla emvelo. Uma ufuna ukususa amanoni, ukwakha isimo sendawo, ukwakha imisipha nokwandisa ukukhuthazela, khona-ke i-RIPT90 yilokho okudingayo. Thola ukwakheka okuhle ezinsukwini ezingama-90 ngeqoqo lamakilasi i-RIPT90 kusuka kuJody Hendrix.
Njengoba kunikezwe ukuthi inkampani yokuvivinya umzimba ekhiqiza ukusebenza kwasekhaya ifuna ukudala uhlelo lwe-HIIT, inkimbinkimbi ngayinye yamandla esezingeni eliphezulu iba yisibusiso sangempela.
Bona futhi:
- Amateki aphezulu kakhulu angama-20 amadoda afanelekile
- Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina
Incazelo yohlelo i-RIPT90 evela kuJody Hendrix
Uhlelo lwe-RIPT90 lusekelwa yi-main isisekelo namandla okuvikela amandla okuqinisa imisipha nokukhula kwemisipha. Ukuzivocavoca umzimba akuyona izinhlobo ezahlukahlukene zokuvivinya umzimba, imvamisa uzophinda izivivinyo ezimbalwa esikhathini esisodwa sekilasi. Iningi lokuzivocavoca likhonjiswe ekuguqulweni okulula futhi okuyinkimbinkimbi, ngakho-ke uhlelo lufanelekile ekuqeqesheni okusezingeni eliphakathi naphakathi.
Ngaphezu kokuqeqeshwa kwesisindo uJody Hendricks kokunye ukuqeqeshwa kwakuhlanganisa izikhathi ezinqala ze-cardio ukushisa amafutha nokusheshisa kokudla komzimba. Kunokuvivinya umzimba nge-plyometric kuvidiyo ehlukile, ngokwesibonelo, kwi-Metabolic Mania noma i-Ups & Downs ezokusiza ukwakha umzimba onamathoni owomile. Kepha ngokujwayelekile lolu hlelo lwenzelwe ukuthuthuka kwemisipha namandla. Ukuzivocavoca kufaneleka ngokulinganayo kwabesilisa nabesifazane.
Esigabeni se-RIPT90 uzodinga ama-dumbbells noma ibha njengokumelana. Futhi, umqeqeshi ufake kuhlelo lwayo lokuphakamisa, ngakho-ke kuyinto efiselekayo ukuba nomugqa ovundlile. Kepha uma ungenanto ongakhathazeka ngayo, yenza izivivinyo ezilinganayo ne-expander, ekhombisa omunye wabafundi. Ama-dumbbells kuyinto efiselekayo ukuba namabili ama-2-3 ngoba amaqembu emisipha ehlukene adinga imithwalo ehlukile. Amantombazane ancoma isisindo esingu-3-8 kg, sabesilisa - 5-12 kg.
Phakathi kokufana kwezinhlelo zamandla ekubukeni kwekhaya:
- Ukuzivocavoca amandla kusuka ku-HASfit yokukhula kwemisipha
- Ukuzivocavoca okuphezulu okungama-20 kwethoni yemisipha enama-dumbbell ngu-Heather Robertson
- Ukuqeqeshwa kwamandla kwabesifazane abane-dumbbells: ukuhlela + ukuzivocavoca umzimba
Uhlelo RIPT90
Uhlelo RIPT90 lwenzelwe izinsuku ezingama-90 zokuqeqeshwa. Uzokwenza ekhalendeni lokuqeqesha eliqediwe. Lesi sakhiwo sifaka izigaba ezi-3 zokuqeqeshwa:
- Inyanga yokuqala: Isimo (sokuthola isimo somzimba esidingekayo)
- Inyanga yesibili: Amandla (ukuthuthukisa amandla)
- Inyanga yesithathu: Ukubaza (kokwakhiwa komzimba onamathoni)
Sekukonke, lesi sakhiwo sihlanganisa ukusebenza okuyi-14:
- Ingalo Annihilator (Imizuzu engama-35). Ukuzivocavoca kwama-biceps nama-triceps, ikakhulukazi ahlukaniswe ngokwemvelo.
- Emuva Breaker (Imizuzu engama-42). Ukuzivocavoca kwemisipha yomhlane ongaphezulu, ophakathi nendawo nangaphansi: ukudonsa-i-UPS, ukudonsa ama-dumbbells, ukuma esikhundleni sebhande, i-pullover, i-Push UPS.
- Isihlangu sesifuba (39 imizuzu). Ukuzivocavoca kwemisipha yesifuba: ukuhlukahluka okuningi kwe-push UPS nokuzivocavoca okuhlukahlukene phansi esifubeni (ukuzalanisa izandla nokucindezela ngama-dumbbells).
- Ingcindezi ehlombe (21 imiz). Ukuzivocavoca kwamahlombe, okubandakanya umsebenzi wazo zonke izinyanda zemisipha ezihlosiwe.
- Ukulungiswa Komlenze (Imizuzu engama-25). Ukuzivocavoca kwemilenze, kufaka phakathi ama-squats namaphaphu.
- I-Deadlift Killer (39 imizuzu). Ukuziqeqeshela iqolo, izinqe kanye nangemuva kwethanga, okubandakanya ukuphindaphinda okuningi kwe-deadlift.
- Ukufa nguTruster (Imizuzu engama-25). Ukuqeqeshwa kwamandla kwesikhawu, okubandakanya ukuhlanganiswa kokuvivinya kwamaqembu emisipha amaningi ezingxenyeni ezingaphezulu nezingezansi zomzimba.
- Ezingamashumi Amabili Ezingcolile (Imizuzu engama-23). Kulolu hlelo uzothola izivivinyo ezi-12 zomzimba wonke, kufaka phakathi ukweqa, ukudonsa-i-UPS, i-sit-UPS, i-Push-UPS, amanye ama-burpees kanye nochungechunge lokuzivocavoca koqweqwe. Ukuzivocavoca kuyaphindwa emathangeni ama-2.
- I-Metabolic Mania (Imizuzu engama-25). Ukuvivinya kwe-plyometric cardio Explosive ikakhulu kwesisindo (amanye ama-burpees, ukweqa, ukugijima okuvundlile, ama-squats, i-Push-UPS).
- Iminithi ngomzuzu (Imizuzu engama-25). Ngomzuzu owodwa kufanele wenze i-Push UPS eyi-1, u-10 donsa-UPS, ama-squats ayi-5. Ngomjikelezo ngamunye omusha ubunzima emisipheni buzokhula.
- Ingqikithi Yomzimba Yomzimba (Imizuzu engama-33). Ukuqeqeshwa kwesikhawu somzimba wonke, okubandakanya amandla nezikhawu ze-cardio.
- Ama-Up & Downs (Imizuzu eyi-18). Kulokuzivocavoca kufaka phakathi izivivinyo ezi-4 (i-squat, ukugijima okuvundlile, umshini wokucindezela ibhentshi we-dumbbell, amanye ama-burpees), aphindaphindiwe kumijikelezo eminingana.
- RIPT ABS (Imizuzu eyi-14). Amagxolo okuqeqesha ukuthuthukiswa kwemisipha yesisu eqondile, eguqukayo kanye ne-oblique. Ukuzivocavoca ngentambo kushintshanisa nokuzivocavoca phansi.
- Stretch (17 imiz). Ukuthamba okuthambile, okumnandi kuwo wonke umzimba.
Uma ufuna uhlelo oluphelele lwamandla, i-RIPT90 kungaba yindlela enhle yokuthuthuka kwemisipha ekhaya. Ukubalwa okuncane kanye nokuvivinya umzimba okuhlukahlukene kwenza inkambo uJody Hendrix ibe umkhiqizo ophumelelayo engxenyeni yayo.
Ngokusebenza kwakho futhi unciphise ubungozi bokulimala nokulimala zama njalo ukuqeqesha amateki, amabhulukwe ezemidlalo namashethi entofontofo. Izembatho kufanele zikhululeke futhi zisebenziseke, zingavimbeli ukunyakaza futhi zingakhululeki kakhulu.