Okuqukethwe
U-Eva Chodakowska (u-Ewa Chodakowska) ungumqeqeshi wasePoland, umbhali wezincwadi ezikhuluma ngempilo enempilo, uMdali wezinhlelo zokufaneleka ekhaya. Zama ukuzivocavoca umzimba ngempumelelolapho ungadingi khona ulwazi oluningi ekuqeqesheni nakwimishini eyengeziwe.
U-Eva Chodakowska nokuzivocavoca kwakhe
U-Eva Chodakowska uthandwa kakhulu ePoland. Ungumnikazi werekhodi lomhlaba wonke iGuinness njengomgqugquzeli wokuzivocavoca umzimba okukhulu kunakho konke okuvulekile. U-Eva uthole ukunconywa okubanzi kubandakanya ne-Intanethi. Unabalandeli abaningi ku-instagram (Abalandeli abangu-1.1 million), Facebook (Ababhalisile abangu-2 million) ku-youtube (Ababhalisile abangama-200, ukubukwa kwamavidiyo ayizigidi ezingama-40).
U-Eva ungumbhali wezincwadi futhi izinhlelo zokuqeqesha, uphatha uhlelo mayelana nokuphila okunempilo ku-TV futhi uyavuma ubuntu obuphambili bezindaba ezweni lasePoland lokuqina.
U-Eva Chodakowska waba usaziwayo wangempela ezweni lakhe. Ngo-2016 eWarsaw kwaqhutshekwa ne-master class class evelele nomqeqeshi odumile waseMelika uShaun T. Kusobala ukuthi ukuthandwa komqeqeshi wasePoland kudlulela ngale kwemingcele yezwe.
Sikunikeza ngesibukezo esifushane sezinhlelo ezaziwa kakhulu u-Eva Khodakovskaya. Amakilasi abanjwa ngolimi lwesiPolishlokho kungahle kungajwayelekile. Kepha kulabo abanesipiliyoni sokuqeqeshwa, ubunzima ngeke buvele: U-Eva usebenzisa izivivinyo ezinobungane nezijwayelekile. Iningi lezinhlelo azidingi mishini eyengeziwe, uzobhekana nesisindo somzimba wakhe.
1. I-Scalpel
ISkalpel ingenye yezinhlelo ezaziwa kakhulu u-Eva Khodakovskaya. Lokhu kuqeqeshwa kwemizuzu engama-40 kuqukethe ukuzivocavoca okusebenzayo kwezindawo eziyinkinga futhi kwenzeka ngejubane elithulile ngaphandle kwe-aerobics ne-plyometric. Ukuqoqwa kwempahla akudingeki.
2. ISkalpel Wyzwanie
Uhlelo lweSkalpel Wyzwanie oluyinkimbinkimbi ngokwengeziwe, olufaka ukuzivocavoca umzimba okunamandla nangaphezulu. Ividiyo ithatha imizuzu engama-45, ingxenye yesibili yezifundo yenzeka kuMat. Ngaphandle kokusungula.
3. ISkalpel II
Lo msebenzi uhilela ukusetshenziswa kwesihlalo njengemishini eyengeziwe yezemidlalo. Uzokwenza i-Push-UPS, i-squat, wenze ama-lunges, ume emabhaleni - futhi konke lokhu kusihlalo. Isifundo sithatha imizuzu engama-25 ukuqedela ukuzivocavoca umzimba uzodinga isihlalo esihle esizinzile.
4. Imfihlo yePilates
U-Eva uchwepheshe emkhakheni wePilates, ngakho-ke uhlelo lwakhe luzonxusa bonke abalandeli balesi siqondiso sokuqina. Isifundo sithatha imizuzu engama-50, sikhona ngokuphelele phansi, imishini eyengeziwe ayidingeki.
5. Umbulali Ćwiczenia
Isikhawu sokuzivocavoca kwe-cardio okubandakanya ukuvivinya umzimba nokusebenza. Uhlelo lwayo yonke imizuzu engama-45 luhamba ngejubane lamantombazane. Inventory ayidingeki.
6. Abasizi
Ividiyo ihlukaniswe yaba izingxenye ezintathu zemizuzu engama-3 yokuqeqeshwa kwe-cardio, ukuqeqeshwa phansi kwemilenze nokuqeqeshwa ezinqeni phansi kwesisu. Uhlelo luthatha ihora eli-20, ungaya kuvidiyo futhi ungenza izingxenye ezithile.
7. Ibhikini
I-Bikini ukuqeqeshwa ngamandla we-aerobic ngesisindo sakho. Ulinde izivivinyo ze-plyometric, amapulangwe, ama-squats ukushisa imisipha yamafutha nethoni. Kuthatha imizuzu engama-60, i-inventory ayidingeki.
8. I-Szok Trening
Ukuqeqeshwa kwesikhawu, lapho uzothola khona ukushintshaniswa kokuzivocavoca okusebenzayo, kwe-aerobic ne-plyometric. Isifundo sithatha imizuzu engama-30, kepha sithembisa ukushisa okukhulu nokukhuluphala.