Okuqukethwe
Awunawo ulwazi olubanzi lokufaneleka? Ufuna ukuqeqeshwa okusebenzayo kodwa okuthengekayo kwabaqalayo? Bese uzama uhlelo oludumile lokwehlisa isisindo nokudala umzimba ozondayo ovela eqenjini labaqeqeshi U-ENVY.
Incazelo yohlelo U-ENVY: Izimfihlo zokuphelela
Ukufundisa kokufaneleka kweqembu i-ENVI (u-Eliana, uNatasha, u-Vala no-Yvette) ukumema ukuthi wenze ukujima okuyikhwalithi ukuze uthuthukise umzimba wonke futhi uthole amafomu athonisiwe. Uhlelo lwe-ENVY seluthole ukuduma emhlabeni wonke ngenxa yobulula nokusebenza kahle kwalo. Yenza Ukuzivocavoca okulula kuzo zonke izindawo zenkinga futhi uhambise umzimba wakho endaweni efanele. Abaqeqeshi abakhangayo bazokuqondisa ezifundweni ezi-5, ngasinye sisho ukugxila engxenyeni ethile yomzimba. Uhlelo oluhle nolujabulisayo oluvela ku-ENVY luzokwenza isisu sakho, izingalo, izinqe nemilenze ibe mincane futhi ibe yinhle.
Uhlelo lufake i-videoframerate elandelayo:
- Umzimba wonke: ukujima okuyisisekelo (imizuzu engama-24)
- Izandla (22 imizuzu)
- I-Glutes (imizuzu engu-25)
- Imilenze (26 min)
- Cindezela (imizuzu engama-26)
Amakilasi agxile ekuzilolongeni okuguquguqukayo okunama-dumbbell azokusiza ukuthi usebenze zonke izindawo eziyinkinga zomzimba. Zonke izivivinyo zilula futhi zithengeka, kodwa ngempumelelo kakhulu ukulahlekelwa isisindo. Ungakwazi ukuhlanganisa i-ENVY yokuzivocavoca ngokubona kwabo noma lezo ozidingayo kuphela. Ividiyo ithatha imizuzu engu-20-25 kuphela, ngakho-ke ungenza amakilasi amabili kuphela uma isikhathi samahhala sivuma.
Emakilasini uzodinga i-Mat kanye nama-dumbbell. Isisindo sama-dumbbells singcono ukukhetha ngokuhlola, kodwa njengomthetho, kunconywa ukuthatha amakhilogremu angu-1-2. Uma ungumuntu osaqalayo futhi ungakajwayelani nesisindo sama-dumbbells uwedwa, ke qala ngo-1.5 kg (noma uthathe ibhodlela lika-1.5 l wamanzi njengenye indlela). Uma kungenzeka, kungcono ukuba namapheya amabili dumbbells - ezinkulu nezincane. Ezinye izivivinyo zenziwa nge-dumbbell eyodwa, ngakho-ke isisindo esincane singaphuthelwa kwesinye isikhathi.
Ngisho noma ungakaze ubhekane nokuqeqeshwa kokufaneleka i-ENVI ilungele ukuqala ukuqeqeshwa. Ukuzivocavoca okulula okutholakala kwesikhashana, isikhathi esifushane samakilasi kuzokusiza ukuthi ubhekane kalula nomsebenzi ngisho nasezingeni lokuqala lokulungela. Kodwa uma unolwazi olunzulu lokuqeqeshwa, akunakwenzeka ukuthi uhlelo oluvela kubaqeqeshi be-ENVY luzokumangaza ukulayisha. Ngaphandle kwalokho, qaphela: ukuzivocavoca okuphelele kwe-Beachbody.
Izinzuzo nezingozi zohlelo lwe-ENVI
buhle:
1. Ngomona wokuzivocavoca uzokwazi ukunciphisa umzimba, ukususa amafutha nokwenza umzimba wakho ube mncane futhi ulingane.
2. Uhlelo luhlukaniswe ngokuzivocavoca endaweni ngayinye yenkinga: izinqe, imilenze, i-abs, izingalo. Ungakwazi ukuqeqesha umzimba wonke, futhi ungagxila engxenyeni ethile yomzimba.
3. Amakilasi afanele abaqalayo nalabo ababuyela ekuqeqesheni ngemva kokuphasa isikhathi eside.
4. Kuhlelo i-ENVI iqukethe izivivinyo ezilula kodwa ezisebenza kahle kakhulu zomzimba wonke ezizokusiza ulahlekelwe isisindo futhi uthuthukise isimo somzimba wakho.
5. Ukuqeqeshwa akuhlali isikhathi eside, ngakho bangakwazi ukwenza ngisho nabantu abamatasa.
6. Ividiyo “umzimba ophelele” ihunyushwe olimini lwesiRussia. Phakathi nezifundo kukhona ukuphawula okuningiliziwe mayelana nokuzivocavoca okuzokuvumela ukuba uqeqeshe ngendlela ephumelelayo ngangokunokwenzeka.
7. Ngamakilasi udinga kuphela ama-dumbbell kanye noMat.
8. Ukujima kuqoshwe ngaphandle, ngesitayela se-ambient esigqame kakhulu. Abafundisi abakhangayo i-ENVI nevidiyo yezithombe ezinhle inikeza ugqozi olungeziwe lokufaneleka.
bawo:
1. Uhlelo ilungele abaqalayo kuphela nalabo abaqala ukufunda emakhaya.
2. Amakilasi aqhutshwa Umona ngejubane eliguqukayo, i-cardio ehlanzekile yeqiniso ohlelweni. Ukuze uthole umphumela ofiselekayo ukwengeza ohlelweni lwakho lokuzilolonga ngokwehlukana kokuzivocavoca kwe-aerobic ukuze kwehliswe isisindo.
Umona uhunyushelwa esiNgisini ngokuthi “umona“. Zilungiselele ukuthi umzimba wakho uzoba nomona. Ilula kepha iyasebenza umkhuba wasekhaya ovela kubaqeqeshi U-ENVY uzokwenza umzimba wakho uphelele. Funda futhi: Ukuzivocavoca okungcono kakhulu kwabaqalayo noma ungaqala kuphi ukwenza ukuqina?