Uphuthelwe ukuqeqeshwa okusha uKate Friedrich? Ngemuva kwalokho sikwethulela enye yezakhiwo zokugcina zomqeqeshi odumile - I-XTrain ozokwazi ukusebenza ngayo ezindaweni ezinenkinga ngazinye, ukuletha imisipha ithoni nokususa amafutha amaningi.
Incazelo yohlelo i-XTrain evela kuKate Frederick
I-XTrain iyinkimbinkimbi yezifundo eziphumelelayo ezizokusiza ukuthi uthuthukise ikhwalithi yomzimba futhi wehlise iphesenti lamafutha omzimba. UKate Friedrich unikeza umthwalo ohlukahlukene wayo yonke imisipha yomzimba ongaphezulu nangaphansi. Uzosebenzisa konke okungenzeka kube khona kwempahla yasekhaya (ngaphandle kwenduku), ukwenza kahle zonke izindawo ezinenkinga. Umthelela ophansi kaKate futhi usebenzisa umthelela, amandla nokuvivinya umzimba, ukusebenza nokuzivocavoca kwe-plyometric, ekuphoqa ukuthi usebenze kuze kube semkhawulweni wamakhono abo.
Ohlelweni lwe-XTrain lufakiwe Ukusebenzisa okungafani okungu-11lokho kungenziwa ngokwehlukana noma kuhlanganiswe kube uhlelo olulodwa. Kubakaki imishini eyengeziwe edingekayo kuvidiyo ngayinye.
1. Super Ukusikeka (Imizuzu engama-45): ukuqeqeshwa ngamandla okukhulu kwe-aerobic kuwo wonke umzimba. Uzoshintsha izingxenye zamandla nge-dumbbells futhi yiseshini ye-cardio enomthelela ophansi (ama-dumbbells, i-chest expander, i-chest expander, amapuleti we-gliding).
2. Leg (Imizuzu engama-52): ukuzivocavoca okusebenzayo kwemilenze nezinqe, okubandakanya izivivinyo ezahlukahlukene zomzimba ongezansi njengamandla nohlamvu lweBorrego (ama-dumbbells, ibhola lokuzivocavoca, isifuba sokuxhuma, amapuleti ukundiza).
3. I-Cardio Leg Blast (Imizuzu engama-56): uhlelo lwe-aerobic-power lokushisa amafutha nokuqinisa imisipha yomzimba ongezansi. Kufaka phakathi ama-plyometrics nokuvivinya umzimba okunesisindo (ama-dumbbells, ipulatifomu yesinyathelo, ukubambelela izinyawo).
4. Isifuba, Emuva namahlombe (Imizuzu engama-51): ukuqeqeshwa okunamandla kwesifuba, emuva namahlombe (ama-dumbbells, ibhola lokuzivocavoca, ukubamba).
5. Ama-Bi's & Tri's (Imizuzu engama-45): ukuqeqeshwa kwamandla okunamandla kwama-biceps nama-triceps (i-dumbbell, i-fitball, i-expander).
6. Shisa Imisa Isifuba, Emuva & Amahlombe (Imizuzu engama-50): ukuqeqeshwa kwamandla esifubeni, emuva nasemahlombe ngesisindo esinzima. Iqembu ngalinye lemisipha lithatha umjikelezo ohlukile imizuzu eyi-13 (ama-dumbbells, ipulatifomu yesinyathelo, i-expander).
7. Ukushisa Imisa Ama-Bi's & Tri's (Imizuzu engama-37): ukuqeqeshwa kwamandla ama-biceps nama-triceps anesisindo esinzima. Iqembu ngalinye lemisipha lithatha umjikelezo ohlukile imizuzu eyi-13 (ama-dumbbells, ipulatifomu yesinyathelo, i-expander).
8. Iziteleka Ezinzima (Imizuzu engama-46): imizuzu yokuqala engama-30 uzoba yi-cardio enamandla ngokuya ngezinto zobuciko bempi, bese kuba yimizuzu eyi-10 yokuzivocavoca ngama-dumbbells ukukhipha imisipha (dumbbell).
9. Konke Ukuphuma Kwemiphumela Ephansi HiiT (Imizuzu engama-38): isikhathi sokuzivocavoca umzimba esinomthelela ophansi. Umzuliswano wokuqala (imizuzu eyi-13) - nge-dumbbell nesisindo somzimba wakhe. Umzuliswano wesibili (imizuzu eyi-11) - ngesinyathelo. Umzuliswano wesithathu (imizuzu emihlanu) - uhlela ukundiza (ama-dumbbells, ipulatifomu yesinyathelo, amapuleti wokundiza).
10. I-Tabatacise (45 min): Ukuqeqeshwa kwesikhawu seTABATA ukushisa inani elikhulu lama-calories namafutha. Ulindelwe yimizuliswano engu-5 enamandla yeTABATA (ipulatifomu yesinyathelo).
11. ride Zivocavoce (Imizuzu engama-56): i-cardio yomthelela ophansi wesikhawu emjikelezweni (umjikelezo).
12. Core (Imizuzu eyi-10): izifundo ezimbili zebhonasi ezimfushane zoqweqwe lwemizuzu eyi-10 lilinye. Ziphansi futhi zifaka phakathi izivivinyo zangemuva nezintambo.
Lolu hlelo lubandakanya nekhalenda lezinto ezenziwayo, kepha luzosebenza kuphela kulabo abathenga ama-DVD anzima, ngoba uhlelo lufaka phakathi okubizwa nge- “iziqalo”(I-premix). I-premix yizigaba ezithile zezinhlelo, ngakho-ke zihlangana ukudala isifundo sezinga elithile lobunzima. Noma kunjalo, ungenza ikhalenda elizimele, ukushintshanisa amandla nokuzivocavoca nge-aerobic ukuze kube lula kuwe.
Ukwenza ucwaningo udinga i-inventory eyengeziwe, njengasezinhlelweni eziningi zeKate Frederick. Sicela wazi, kuyinto efiselekayo ukuba nayo ngamabili ama-dumbbells wezisindo ezahlukahlukene. Ividiyo ikhombisa ukuthi yisiphi isisindo esisetshenziswe umqeqeshi emsebenzini othile, kepha ungazama ukuthola ama-dumbbells wesisindo esifanele, ngokuya ngamakhono abo. Lolu hlelo lwenzelwe izinga eliphakeme elibandakanyekayo, noma ngabe kusezingeni elijwayelekile iningi lokuqeqeshwa lizotholakala.
Shesha ukuzama isethi esebenzayo yeKate Friedrich - XTrain. Kule vidiyo ehlukahlukene uzothola ukuqeqeshwa kwakho okuthandayo kokubulawa okuvamile. Qala ukusebenzela ukuthuthukisa umzimba wakho namuhla!
Phakathi kontanga nakanjani bazobona olunye uhlelo oludumile kwikati, Uchungechunge olubi lomthelela ophansi kaFriedrich.