Uma ufuna ukuletha isisu sakho esimweni esifanele, sekuyisikhathi sokwenza kanjalo Uhlelo uKate Frederick lokushicilelwa okuyisicaba. Lo msebenzi osebenzayo umane wenzelwe ukuthuthukisa amafomu akho.
Incazelo yohlelo Kate Friedrich: Core Max
UKate Friedrich uthembisa ukuqala ukulwa nenye yezindawo ezinenkani kakhulu ezinkingeni emantombazaneni. Isethwe kumshicileli uCore Max kuzokusiza ukukusindisa esiswini esikhohlisayo nasezinhlangothini eziqubukayo. Umqeqeshi ufake kulolu hlelo izivivinyo ezisebenzayo nezilusizo zokuqinisa imisipha eyinhloko nokuguqulwa komzimba wakho. Isifundo sigxile ekuziphumuleni ngokutadisha okungaguquguquki kwazo zonke izindawo eziqondiwe. Ukuzivocavoca okusebenzayo kwesisu kuthinta i-abs ephezulu, engezansi, imisipha, kanye nemisipha eguqukayo.
Isikhathi esiphelele sokuyinkimbinkimbi yihora elingu-1. Iqukethe izingxenye ezintathu, ngasinye sithatha imizuzu engama-20. Ingxenye yokuqala ifaka ukuvivinya umzimba ngaphandle kwemishini eyengeziwe, eyesibili isebenzisa i-fitball, eyesithathu - ukusebenzisa ibhola lokuzivocavoca nebhola lezokwelapha. Konke ukuzivocavoca kukuMat. Uzokwenza i-sit-UPS, ukuphakamisa imilenze, amapulangwe, njll ukuzivocavoca okuwusizo ukwakha isisu esisicaba.
Ukuze ufunde noKeith Frederick uzodinga i-fitball (edingekayo) nebhola lomuthi (okungcono, kodwa ungenza ngaphandle kwalo). Uma ungenayo i-fitball, ungenza isikhathi sokuqala semizuzu engama-20, esingadingi okokusebenza okwengeziwe. Lolu hlelo lufanelekile kokubili abaqalayo bokuqina nokuthuthuka. Ngoba i-Workout ihlukaniswe ngezigaba, ungalungisa ubude bayo. Sekukonke, okuyinkimbinkimbi kufanelekile kunoma iliphi izinga lokuqina.
Njengoba wazi, ukuze lahla amafutha esiswini, ukuzivocavoca nge-aerobic kuyadingeka. Ngakho-ke, kunconywa ukuhlanganisa iMax Core nokusebenza kwe-cardio. Kuzokusiza ukufeza umgomo wakho ngokushesha okukhulu. Mayelana nalokhu, kunengqondo ukukhetha uhlelo lwe-aerobic: Ukusebenza okuphezulu kakhulu kwe-cardio yasekhaya okuzofanela wonke umuntu!
Ubuhle nobubi bohlelo
buhle:
1. ICore Max ingenye yeziningi kakhulu izinhlelo zekhwalithi zokwenza umshini ophelele. Ungasinciphisa isisu sakho, uqede izinkalo futhi uqinise imisipha eyinhloko.
2. Isethi yokuzivocavoca evela kuKate Friedrich ikuvumela ukuthi usebenze ama-abs aphezulu nangaphansi, imisipha eguqukayo kanye ne-oblique nemisipha ye-lumbar.
3. I-Fitball yandisa ukusebenza kahle kokuzivocavoca umzimba. Ukwenza ngebhola lokuqina, uhlanganyela emsebenzini wenani eliphakeme lemisipha.
4. Uhlelo luhlukaniswe ngezigaba, ngakho-ke ungenza imizuzu engama-20, imizuzu engama-40 noma ihora eli-1 ngokubona kwakho.
5. Isigaba siqukethe kuphela izivivinyo ezisebenzayo zesisu futhi sithatha ihora elilodwa, ngakho-ke lungela umthwalo osindayo wezicubu zomgogodla.
6. Kodwa-ke, lolu hlelo lufanele wonke amazinga amakhono: kusuka ekuqaleni kuya phambili. Abaqalayo banganciphisa isikhathi sesifundo njengoba kudingeka.
bawo:
1.Ukuze wehlise isisu kanye namahlangothi, udinga ukuzivocavoca umzimba njalo. Ngakho-ke, ukubhekana nalolu hlelo kuphela ngaphandle kokuvivinya umzimba nge-aerobic - ayisebenzi.
2. Emakilasini uzodinga i-fitball futhi mhlawumbe ibhola lomuthi.
Impendulo ngalolu hlelo, uCore Max noKate Friedrich:
UCore Core Max Kate Friedrich kuzokusiza ukukuholela esimweni esihle. Uma isisu nezinqulu kuyindawo yakho enenkinga, khona-ke lo msebenzi uzokufanela njengoba kungenzeki ngendlela.
Sicela uqaphele olunye uhlelo oluvela kuKate Frederick ngesisu.