Sethula ekunakeni kwakho okunye okunamandla isethi yokuzivocavoca evela ku-Bob Harper: The Skinny Rules. Uhlelo lwezinyanga ezintathu luhlanganisa ukujima okufushane kodwa okunzima okuzokusiza ukuthi usheshe ube sesimweni esihle.
Mayelana nokujima u-Bob Harper — Imithetho Elula
Imithetho ye-Skinny noma "Imithetho yokuvumelana" kuwuhlelo oluphelele lwawo wonke umzimba olwakhiwe uchwepheshe wokuqina komzimba u-Bob Harper. U-Bob udale lesi sifundo sevidiyo ukuze uthuthukise amandla akho, ukubekezela nokuvumelana nezimo ngokufaka izivivinyo ezilula, kodwa ezisebenzayo. Nsuku zonke uzokwenza umsebenzi omfushane ogxile ekushiseni amafutha nokuthuthukisa amandla emisipha. U-Bob ngokuhlakanipha uhlanganisa izivivinyo zomzimba ongaphezulu nophansi ukuze aphimise izingalo, imilenze kanye ne-abs.
Ngakho, inkambo yokufaneleka eyezinyanga ezi-3 futhi iqukethe ukuqeqeshwa okuyi-17. Ungakha ishejuli elula yamakilasi, futhi ungathatha ikhalenda eselenziwe ngomumo kumqeqeshi. Kwethulwe “Ukujima” okulandelayo:
- I-Cardio (i-cardio)
- Amandla (amandla)
- I-Core (yemisipha eyinhloko)
- I-Abs (ye-abs)
- I-yoga (yoga)
Zihlala kuphela imizuzu eyi-10-20 (i-yoga - imizuzu engama-30), kodwa ungaqapheli isikhathi esincane sokuqeqeshwa. Ngikholwe, ukuqina kohlelo kuzoba ukunxephezela.
Kubalulekile ukuqaphela ukuthi isikhathi esibekiwe asibandakanyi ukufudumala nokushaya. Banikeze u-Bob njengevidiyo ehlukile yemizuzu eyi-10. Ungayihlephula ngokwengxenye ukuze uzivocavoce, ngokwengxenye ye-hitch. Kodwa kunoma yikuphi ungaphuthelwa nhlobo – uma kungenjalo kunengozi enkulu yokulimala. Ungathatha ukufudumala nokushaya kwezinye izinhlelo zikaBob Harper, isibonelo, iTotal Body Transformation Workout.
I-Workout Imithetho ye-Skinny ifana nenguqulo emfushane ye-cross-fit, ngakho-ke, uhlelo akulona olwabaqalayo. Kodwa-ke, inzuzo yayo enkulu ukuntuleka kwe-choreography enzima. Ukuqeqeshwa kwakhelwe phezu ukuphindaphinda okuningi kokuzivocavoca okufanayo ngokunyuka okuqhubekayo kokuqina. Kwezinye izikhathi uzodinga ama-dumbbells, kodwa ngisho nangaphandle kwawo uzoqinisa imisipha futhi ushise amakholori ngezindleko zokuzivocavoca kwe-plyometric kanye nesimiso sokuqeqeshwa kwesikhashana.
Ubuhle nobubi bohlelo
buhle:
1. Lokhu isifundo sokufaneleka esiphelele umzimba wonke ngokuzivocavoca okuvamile kuzokusiza ukuba ube sesimweni esihle izinyanga ezingu-2-3.
2. Yonke i-Skinny Rules isebenza ngemizuzu engama-20-30! Kuyinto emangalisayo, ukwenza ngisho nesikhathi esifushane kangaka, ungalahlekelwa isisindo futhi uqinise imisipha.
3. Naphezu kobude besikhathi esifushane, uhlelo lunamandla kakhulu. Nalesi sikhathi senele ukwenza kusebenze inqubo yokulahlekelwa kwamafutha.
4. Ukuzivocavoca kuhlukaniswe ngamaqembu: cindezela, ukuze uthole imisipha eyinhloko, amandla, i-aerobic ne-yoga. Ngisho noma uzokwenza isethi yonke, ungakhetha ukuqeqeshwa okufanele kakhulu.
5. Isifundo sokufaneleka sihlanganisa ikhalenda eneshejuli, kodwa ungawahlanganisa phakathi kwawo, ngokubona kwawo kuphela.
6. Emakilasini uphinda izivivinyo ezifanayo, kodwa ngokuphindaphinda ngakunye uwenza wonke ngejubane eliqine kakhulu.
7. Uhlelo lwakhiwe ngomgomo we-intervalnode: wenza izivivinyo ngokusemandleni akho, uthathe ikhefu bese ubuyela ekuziqeqesheni okunolaka.
bawo:
1. Isifundo sokufaneleka akusona esabasaqalayo. Uma ungumuntu osaqalayo, bheka ukuqeqeshwa no-Bob Harper: Ukuguqulwa Kokulahlekelwa Kwesisindo Kwabaqalayo.
2. Ukuzifudumeza kanye ne-hitch kuyividiyo ehlukile. Ngaphezu kwalokho, ukuzivocavoca okufanayo kwawo wonke amakilasi kungashesha ukuba nesithukuthezi.
3. I-plyometric eningi, igxuma, i-squats, okungukuthi engaphephile emalungeni amadolo.
4. Akuwona wonke umuntu ozothanda ifomethi yokuzivocavoca: uzokwenza izivivinyo ezimbalwa ngokuphindaphinda okuningi futhi ngokwanda komfutho.
Ukujima no-Bob Harper Imithetho ye-Skinny ingaba inketho enhle kulabo abayifunayo uhlelo olufushane kodwa olujulile lomzimba wonke. Ezinyangeni ezi-3 zokuqeqeshwa ngeke nje uthuthukise umzimba wakho, kodwa futhi uthuthukise kakhulu ukukhuthazela kwakho ngokomzimba.
Bheka futhi: Uhlelo Olusha oluphelele oluvela ku-Bob Harper's Black Fire.