Okuqukethwe
Cishe konke ukuzivocavoca uBob Harper okubonakala ngamandla amakhulu. Kodwa-ke, uma ungakakulungeli ukuthwala imithwalo esindayo, yinake Uhlelo lwabaqalayo: Inguquko Yomzimba Wabaqalayo.
Ukuqeqesha uBob Harper: abaqalayo: Ukuguqulwa Kokulahlekelwa Isisindo Kwabaqalayo
Ngaphandle kwegama, lolu hlelo lukaBob kunzima ukulubiza ngokuthi lulula futhi lungabizi. Yebo, ilula ukwedlula izifundo eziningi kulo mqeqeshi waseMelika, kepha ingabe izolungela oqalayo? Kulabo abathole ikhefu elincane lokuqeqeshwa, uzokwazi ukwenza. Kepha kwabaqalayo kakhulu abangahlanganyeli nokuqina isikhathi eside, uhlelo luyoba nzima kakhulu. Uma unamathiselwe nje kwezemidlalo, buka i-Workout kaJillian Michaels yabaqalayo.
Wabasaqalayo Bob Harper siqukethe ukusebenzisa ezimbili. Owokuqala uthatha imizuzu engama-45 futhi kufaka phakathi ukuzivocavoca amandla kwezitho zomzimba ezahlukahlukene: izingalo, amahlombe, isifuba, isisu, iqolo nemilenze. Ukulayishwa kwamandla kuhlanjululwe ekuzivocavoca kwe-aerobic okuvumela ukuthi ushise amanoni futhi usheshise imetabolism. Ukuzivocavoca kwesibili kungumshini wemizuzu eyishumi. Ungayenza ngokushesha ngemuva kokuqeqeshwa okuyisisekelo, uma ufuna ukugcizelela kakhulu imisipha yesisu.
Ukuziqeqesha noBob Harper, awudingi enye imishini ngaphandle kwama-dumbbells. Asikukhuthazi ukuthi uqale ngezisindo eziphakeme (ngaphezu kwe-1.5 kg), ikakhulukazi uma ungafuni ukunika ubunzima emisipheni yezingalo namahlombe. UBob futhi ufake isifundo ukuzivocavoca okuningi okunesisindo sakho, kufaka phakathi ukuzivocavoca okuvela endaweni yepulangwe. Lolu hlelo, noma luqukethe ukuzivocavoca okuncane kwe-aerobic, kepha kukonke ijubane lamakilasi liphansi impela.
Kuyaphawuleka ukuthi iningi lokuzivocavoca uBob Harper lifanele labo asebevele bafinyelele ophahleni ngezinhlelo ezilula uJillian Michaels futhi bafuna ukushintsha uhlelo lwakho lokuqina. Inguquko Yomzimba Wabaqalayo ongayenza Izikhathi ezi-2-3 ngesontokanye nezinye izinsuku ukwenza ukuzivocavoca umzimba. Isibonelo, ukuqeqeshwa kwe-cardio namaGillian Milks.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo luhlanganisa umthwalo we-aerobic namandla. Kodwa-ke, bonUkugcizelelwa kwe-LSI kumqeqeshi owenza izivivinyo zamandla ezizokusiza ukuqinisa izindawo ezinenkinga.
2. Ukuqeqeshwa kukuvumela ukuthi usebenze yonke imisipha emzimbeni wakho. UBob ufake ama-sit-UPS amaningi ahlukahlukene nokuzivocavoca okuvela endaweni yepulangwe.
3. Uhlelo alusebenzi nabaqalayo, kodwa luzonxusa labo asebeke bahlaba ikhefu futhi manje abahlela ukuqala kabusha amakilasi, kodwa bekufanele baqale ngokuphelele ekuqaleni akusebenzi.
4. Lolu hlelo lubandakanya ikota ehlukile kwabezindaba, ezimisele ngokuqinisekisa ukuthi Ukugcizelelwa kwezicubu zesisu.
5.Ukuqeqeshwa akudingi okokusebenza okungeziwe ngaphandle kwama-dumbbells.
6. Phakathi kwakho konke ukuzivocavoca kwesisindo sikaBob Harper Beginner yikho okungabizi kakhulu.
bawo:
1. Uhlelo lubekwe njengabaqalayo, kepha kulabo abasanda kuqala ukuqeqeshwa ekhaya, akasebenzi ngobunzima.
2. Akuyona neze inkambo ebanzi yokuzivocavoca, nokuqeqeshwa okungajwayelekile, okungcono ukuqinisa eminye imisebenzi (isb. I-aerobic emsulwa).
3. Ohlelweni impela izivivinyo eziningi zezandla. Ngakho-ke akufanelekile kulabo abesaba ukuvumela ukukhululeka okubuthakathaka, kepha kusabonakala emahlombe nasezingalweni.
Impendulo ngohlelo Inguquko Yomzimba Wabaqalayo UBob Harper:
Abaqalayo bohlelo uBob Harper ayikwazi ukubizwa ngokulula noma "ngokuqonde ngqo". Esikhundleni salokho, ingasebenza njengesigaba esilandelayo, isb ngemuva kokuzivocavoca noJillian Michaels. Labo abangazange bahlanganyele ukufaneleka, kungcono ukukhetha amakilasi kalula.