Okuqukethwe
- Ukuguqulwa Kwezinsuku ezingama-21 kusuka kuJulia Bognar
- Uhlelo 21 Day Transformation
- 1. Ekhaya Amafutha Avutha I-Cardio Workout Blast Fat (imizuzu eyi-18)
- 2.Ukugcina kwe-Butt Lifting + Ab Toning Workout (imizuzu eyi-16)
- 3.Ekhaya Yoga Workouts Nweba Phakathi (imizuzu engu-16)
- 4.Ukushisa Okushisayo kwe-HIIT Cardio (imizuzu engama-23)
- 5. I-Fat Burning Cardio Workout Azikho Izinsiza (imizuzu engama-20)
- 6.Ukuzivocavoca nge-HIIT Nge-Dumbbells (imizuzu engu-22)
- 7.Killer Ab Workout (imizuzu eyi-18)
- 8.Ukugcina Kwasekhaya Inkinobho Nethanga Ukuzivocavoca (imizuzu eyi-18)
- 9.Ukugcina kwe-Cardio HIIT Workout kwe-Belly Fat Loss (imizuzu engama-20)
- 10.Ukukhishwa Kokugcina Komzimba Okugcwele nge-Foam Roller & Ball (imizuzu engama-40)
Muva nje, sikhulume ngokuqeqesha uNatalie ICO, owaziwa ngokubambisana kwakhe noJillian Michaels. Namuhla uzohlangana nomunye umqeqeshi ovela eqenjini likaJillian nokuzivocavoca kwakhe umzimba Ukuguqulwa kwezinsuku eziyi-21
U-Anita Julia Bognar (U-Anita Julia Bognar), umqeqeshi odumile wokuzivocavoca umzimba, umqeqeshi, imodeli oneminyaka engaphezu kwengu-15 enolwazi lokuqina. Abantu abaningi bakhumbula u-Anita njengozakwethu uJillian Michaels, ezinhlelweni zayo eziningi, kufaka phakathi i-30 Day Shred, i-Body Revolution, i-Beginner Shred, i-Killer Buns ne-Thighs.
UJulia unesikhathi esedlule kwezemidlalo emkhakheni yokuzivocavoca nokudansa. Ngenkathi efunda esikoleni sokuthweswa iziqu, waqala ukufundisa amakilasi okuzivocavoca ngamaqembu (Ukuhamba ngebhayisikili, i-cardio, i-hip hop, i-yoga, ukuqeqeshwa kukaBernie ebhentshini), futhi wabona kancane ukuthi ukuqina kungakushintsha kanjani impilo yabafundi bakhe. Kumsizile ukukhetha umsebenzi wokuba ngumqeqeshi.
Manje uJulia ubambisana ngentshiseko neGymRa futhi uyadala izinhlelo zokwehlisa isisindo. Phakamisa ukuthi uzame ukuzivocavoca kwakhe ngezinsuku ezingama-21 ukuze wakhe umzimba ozacile futhi onamathoni. Njengesihloko sokuqeqeshwa kwevidiyo, ubizwa ngokuthi uJulia, ngokuzayo sizombiza kanjalo.
Ukuguqulwa Kwezinsuku ezingama-21 kusuka kuJulia Bognar
Ukuguqulwa Kwezinsuku ezingama-21 isifundo esifushane sokuqeqesha, yenzelwe amaviki amathathu. UJulia uhlinzeka ngomthwalo ophelele emzimbeni wonke: unikeza izinsimbi nokuqeqeshwa kwe-cardio ngamafutha ashisayo nokususa izindawo eziyinkinga. Amakilasi isikhathi esifushane, imizuzu eyi-3-15 kuphela, kepha ahluke kakhulu futhi ayasebenza.
Inguquko Yezinsuku ezingama-21 ifakiwe Amavidiyo ayi-10: ukuzivocavoca umzimba kwe-cardio okuthathu kwe-HIIT, ukuzivocavoca amathanga nezinqe, ukuzivocavoca umzimba, ukuzivocavoca isisu nezinqe, ukuqeqeshwa okubuyisayo. Njengoba ukwazi ukubona, uJulia ulungiselele ifayili le- isigaba esihluke kakhululokho kuzokusiza ukuthi uthole umzimba omncane futhi onamathoni.
Uhlelo luhlala izinsuku ezingama-21. Uhlelo lwamakilasi luthi:
- Usuku 1: Ekhaya Fat Burning Cardio Workout Blast Fat
- Usuku 2: Ultimate Butt Lifting + Ab Toning Workout
- Usuku 3: Ekhaya Yoga Workouts Nweba Phakathi
- Usuku lwe-4: Ukuvutha kwamafutha we-HIIT Cardio Workout
- Usuku lwesi-5: Ukuvutha kwamafutha we-Cardio Workout
- Usuku 6: Ukuzivocavoca kwe-HIIT Ngama-Dumbbells
- Usuku lwesi-7: Ukukhishwa Kokugcina Komzimba Okugcwele nge-Foam Roller neBhola
- Usuku 8: Killer Ab Workout
- Usuku 9: Ultimate At Home Butt & Thgh Workout
- Usuku lwe-10: I-Ultimate Cardio HIIT Workout ye-Belly Fat Loss
- Usuku 11: Ekhaya Yoga Workouts Nweba Phakathi
- Usuku 12: Ultimate Butt Lifting + Ab Toning Workout
- Usuku lwe-13: I-Ultimate Cardio HIIT Workout ye-Belly Fat Loss
- Usuku lwesi-14: Ukukhishwa Kokugcina Komzimba Okugcwele nge-Foam Roller neBhola
- Usuku 15: Ekhaya Fat Burning Cardio Workout Blast Fat
- Usuku 16: Ukuzivocavoca kwe-HIIT Ngama-Dumbbells
- Usuku 17: Killer Ab Workout
- Usuku lwesi-18: Ukuvutha kwamafutha we-Cardio Workout
- Usuku 19: I-Ultimate At Home Butt & Thigh Workout
- Usuku lwe-20: Ukuvutha kwamafutha we-HIIT Cardio Workout
- Usuku 21: Ekhaya Yoga Workouts Nweba Phakathi
Njengoba ukwazi ukubona, uhlelo lwempelasonto alukhonjisiwe. Kepha ulinde izikhathi ezi-2 ngeviki ukuzivocavoca okuphumuzayo: I-Yoga ne-Stretch Ultimate Ingqikithi Yokukhishwa Komzimba. Kokuzivocavoca umzimba uzodinga ama-dumbbells (1-3 kg) wokuzivocavoca ngawodwana, kepha iningi levidiyo lenziwa ngaphandle kokusungula. Kuhlelo olulodwa (Ukukhishwa Okuphelele Komzimba) futhi kuyadingeka i-roller ekhethekile, kepha ungayishintsha le vidiyo ekunwebeni / kwi-yoga.
Uhlelo lwenzelwe ukuqeqeshwa kwezinga eliphakathi. Iningi lokuvivinya umzimba kuyenzeka futhi kubaqalayo, kepha okunye ukuzivocavoca nge-aerobic kanye ne-plyometric akuklanyelwe ileveli yokuqala. Uma ufuna ukwenza inkinga ekilasini, vele wenze amavidiyo amabili ngosuku, uhlanganise amandla we-cardio load.
Uhlelo 21 Day Transformation
1. Ekhaya Amafutha Avutha I-Cardio Workout Blast Fat (imizuzu eyi-18)
Ukuqeqeshwa kweCardio, okususelwa kuzinto ezivela kubuciko bempi. Ulinde izibhakela nokukhahlela ukukhuphula izinga lokushaya kwenhliziyo nokushisa kwamafutha akho. Lolu hlelo lufakwe izivivinyo ezilula ezivela ku-aerobics yakudala. Ukuqoqwa kwempahla akudingeki.
2.Ukugcina kwe-Butt Lifting + Ab Toning Workout (imizuzu eyi-16)
Ukuzivocavoca okunzima ukusebenza kugxila emisipheni yezinqa nesisu. UJulia unikela ngokuzivocavoca okwangempela kokusebenza okuphezulu kwemisipha nezinkinga zokuxazulula inkinga. Ukuqoqwa kwempahla akudingeki.
3.Ekhaya Yoga Workouts Nweba Phakathi (imizuzu engu-16)
Lokhu ukuzilolonga okuhle kuzokusiza ukuthi uphumule imisipha ngemuva kokuzivocavoca. Kusuka kwi-yoga kulolu hlelo kancane, uzosebenza ngokwelula imisipha. Ukuqoqwa kwempahla akudingeki.
4.Ukushisa Okushisayo kwe-HIIT Cardio (imizuzu engama-23)
Isethi yokuzivocavoca ngokugcizelela emzimbeni ophansi. Uzofaka ezinye izivivinyo ze-plyometric nokuzivocavoca ku-Mat ukuze ukhiphe izinqe nezinqe. Ukuqoqwa kwempahla akudingeki.
5. I-Fat Burning Cardio Workout Azikho Izinsiza (imizuzu engama-20)
Lokhu kusebenza kwe-cardio kokushisa kwamafutha nokulahlekelwa isisindo. Ulinde ukweqa okulula, kepha umoya ophakeme uzohlala imizuzu engu-20. Ukuqoqwa kwempahla akudingeki.
6.Ukuzivocavoca nge-HIIT Nge-Dumbbells (imizuzu engu-22)
Ukusebenza kwe-HIIT okutholakalayo okushintsha i-cardio namandla okuzivocavoca ngama-dumbbells. Isigaba sinamandla amakhulu, kepha siyatholakala ngejubane. Uzodinga ama-dumbbells.
7.Killer Ab Workout (imizuzu eyi-18)
Le vidiyo yenzelwe ukwelashwa kwalo lonke uhlelo lwemisipha. UJulia unikeza izivivinyo ngokuma, ukuqamba amanga nokuma endaweni yebha. Izosiza ukuqinisa imisipha yesisu, imisipha yangemuva nangemuva. Udinga ama-dumbbells.
8.Ukugcina Kwasekhaya Inkinobho Nethanga Ukuzivocavoca (imizuzu eyi-18)
Ukuqeqeshwa kwekhwalithi yemisipha yezinqe kanye nezinqe kuzokusiza ukuthi usebenze kahle engxenyeni engezansi yomzimba. Ingxenye yokuqala yokuzivocavoca imile ikulindile: ama-squats, amaphaphu nama-plyometrics. Esiwombeni sesibili uzokwenza izivivinyo zePilates kuMat. Ukuqoqwa kwempahla akudingeki.
9.Ukugcina kwe-Cardio HIIT Workout kwe-Belly Fat Loss (imizuzu engama-20)
Ukuzivocavoca kweBosu yokwehlisa isisindo nemisipha yethoni. Uzoshintsha izivivinyo ze-plyometric namandla ne-dumbbells, ikuvumela ukuthi ushise amakhalori futhi uthuthukise ikhwalithi yomzimba. Udinga ama-dumbbells.
10.Ukukhishwa Kokugcina Komzimba Okugcwele nge-Foam Roller & Ball (imizuzu engama-40)
Lokhu kuvivinya okuvela komunye umfundisi uKelsey oneroller ekhethekile yokubhucunga nokuphumuza imisipha. Uma unayo le movie cha, vele ushintshe le vidiyo ngokuzelula noma nge-yoga. Isibonelo, buka uhlelo, i-3 Week Yoga Retreat.
Uhlelo Lokuguqulwa Kwezinsuku ezingama-21 lufanelekile ukuthola izindlela ezahlukahlukene zokusebenzelana. Ungazama le set uma unekhefu elide esikoleni noma usanda kuqala ukuqeqeshwa ekhaya.
Bona futhi: Ukuqina kwe-BeFiT: ukusebenza kanzima kwe-HIIT kwawo wonke umzimba.