Ucabanga ngokufaneleka ekhaya? Zama Ukujima kukaBob Harper kwabaqalayo - I-Cardio Max Weight Loss. Lena indlela enhle yokushisa amafutha, ukuqinisa imisipha nokuqeda izindawo eziyinkinga.
Incazelo yohlelo u-Bob Harper wabaqalayo
Uhlelo I-Cardio Max Isisindo Ukulahlekelwa usihlalo wayo u-Bob Harper kanye nabaqhudelana nabo ohlelweni lomjaho omkhulukazi ongaphumelelanga. Ngaleli khwalithi yokuqeqeshwa kwesikhashana, uzokwazi ukwakha isithombe esincane nesincane ngesikhathi esifushane kakhulu. I-complex iqukethe ukushiswa kwamafutha kanye nokuzivocavoca kwe-toning okuzokusiza ukuthi unciphise isisu, uqinise okhalweni futhi uqinise ama-glutes.
Ukuzivocavoca okuhle kakhulu kwabaqalayo noma ukuqala kuphi ukwenza imfanelo?
Uhlelo lukaBob Harper lwabasaqalayo luqukethe amasegimenti alandelayo:
- Kulungele: fudumeza umzimba futhi uwulungiselele ukucindezeleka okukhulu.
- 1 ingxenye (imizuzu engu-25): yenza umsebenzi we-aerobic kanye nokusebenza kahle kwabaqalayo ozoshintsha umzimba wakho.
- Isiqephu sesi-2 (imizuzu eyi-10): thuthukisa ukwehla kwesisindo ngokuzivocavoca kwe-cardio yesikhawu.
- Isiqephu sesi-3 (imizuzu eyi-10): vula umsebenzi imisipha eyengeziwe futhi uqale ukwakha indawo yomzimba.
- Bophela: ukuphefumula okuzolile futhi ukhulule imisipha yakho ngemva kokuzivocavoca.
Okokuqala, ungakwazi ukuzivocavoca imizuzu engu-25 ngosuku, kancane kancane uvumelanise umzimba nomthwalo. Okulandelayo, ungangeza amasegimenti emizuzu eyi-10 futhi wandise ubude besikhathi somsebenzi. Uma ungakakwazi ukuphinda izinguqulo eziyinselele zokuqeqeshwa komqeqeshi, ke yenza izinguquko zokukhanya. Ngokuzivocavoca okusha ngakunye, ukukhuthazela kwakho kuzoba ngcono futhi uzokwandisa ukushuba kokujima kwakho.
Emakilasini uzodinga i-Mat kanye nama-dumbbell alula. Abaqalayo bangenza ngama-dumbbells angu-1 kg, kodwa isisindo se-dumbbells kufanele senyuswe sibe ngu-2-3 kg. ukuya eSitimeleni udinga kumateku, ngoba ukugxuma kunikeza ukucindezeleka okukhulu emalungeni.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo lunikeza umthwalo ophelele emzimbeni. Uzoshisa amakhalori ngokuzivocavoca okukhulu kwe-cardio futhi uqinise imisipha ngokuzivocavoca kwamandla.
2. Ukujima u-Bob Harper uphelele ilungele abasaqalayo nalabo asebenekhefu elide ejimini. Ngaphezu kwalokho, ikhombisa ukuguqulwa okulula kwezivivinyo zabaqalayo.
3. Uzokwazi ukushisa amafutha ezindaweni ezinenkinga futhi uthuthukise izandla zakho, isisu, izinqe namathanga. Umqeqeshi usebenzisa izivivinyo ezikuphoqa ukuthi usebenze ngesikhathi esisodwa amaqembu amaningana emisipha.
4. Ukuqeqeshwa kwevidiyo kuyakhuthaza kakhulu. Njengoba u-Bob enza uhlelo ithimba lakhe elivela kuhlelo lwe-TV umjaho omkhulu wabahluliwe. Ukufaneleka kungaba ngokuphelele wonke umuntu!
5. Uhlelo luhlukaniswe ijubane lesikhawu, elinomfutho oshintshanayo ozokusiza ukuthi uzivocavoce ngendlela efanele.
6. Ukuze uzivocavoce udinga kuphela ama-dumbbell no-Mat phansi.
7. Kuye ngamakhono akho ungasuka emaminithini angama-25 kuye kwengama-60 ngosuku.
bawo:
1. Amazing Bob Harper Wabasaqalayo kuhilela ukusebenza kanzima kuyo yonke imizuzu engama-60. Ikilasi, nakuba lisebenza kahle, kodwa liyakhathaza kakhulu.
2. Qaphela amadolo akhe, ukugxuma kanye nama-squats kungabangela ubuhlungu ngemva kokuzivocavoca.
I-Workout Bob Harper yabaqalayo izokusiza ulahlekelwe isisindo, uthuthukise isimo futhi uthande imidlalo. Akukho ukuyekethisa, sekuyisikhathi sokuqala ukwenza isibalo sami manje!
Bheka futhi: Sibutsetelo sakho konke ukuzivocavoca uBob Harper.