Ingabe ufuna ukuguqula umzimba wakho futhi uzuze ukuvumelana kwengqondo nomphefumulo? Bese uzama ukujima u-Denise Austin: “Amabhendi wamandla. Ingqondo, umzimba nomphefumulo” bese uqala ukushintsha ukubukeka kwabo kwangaphakathi nangaphandle.
Incazelo yohlelo
UDenise Austin unikeza uhlelo lokuthuthukisa umzimba nomphefumulo. Ihlanganisa ndawonye izinkombandlela zokujima okukodwa, okuhlanganisa izici ze-yoga, i-Pilates, i-ballet nomdanso. Uzobe usebenza ukugxilisa ingqondo, ukuphefumula okulungile, ukuguquguquka okuthuthukisiwe nokuma. Iqoqo lokuzivocavoca lizokusiza futhi ukuba uthuthukise umzimba wakho, uwenze uqine futhi unwebeke.
Yakha umzimba ozacile nothambile nge-yoga evela ku-Denise Austin
"Indawo yamandla" iqukethe izingxenye eziningana, ezihamba kahle ukusuka kwesinye kuya kwesinye. Ngakho-ke, ukuzivocavoca uDenise Austin kufake lezi zindawo ezilandelayo:
- I-Yoga nezindlela zokuphefumula (imizuzu eyi-10). Ngalesi sakhiwo esiyinkimbinkimbi uzothulisa ingqondo yakho, ulungiselele umzimba wakho ukuze wenze ezinye izivivinyo futhi ufunde amasu okuphefumula okufanele.
- I-Pilates kanye nezakhi zokuqeqeshwa kwe-ballet (imizuzu engu-20). UDenise unikeza ama-Pilates, ozowenza usendaweni yokuma, kanye nokuzivocavoca kwe-ballet e-Barre (isihlalo noma okunye ukusekelwa). Uzokwenza ngcono ukuma kwezandla nezinyawo zakho, uqondise umhlane wakho futhi uzuze ukuma okuhle.
- Ukudansa nokwelula (imizuzu eyi-10). Sengiphetha, ulinde izinto ezivela ku-salsa kanye nemisipha yokwelula.
Lonke uhlelo ngokuvamile luthatha imizuzu engu-40. Ezinsizakalweni ezengeziwe ozidingayo yisihlalo noma okunye ukwesekwa. Ukwenza uzobe ungenalutho. UDenise ukhuthaza futhi ugqugquzela kuyo yonke inkimbinkimbi, ngakho ukuqeqeshwa akunakwa. Uhlelo "Ingqondo, umzimba nomphefumulo" yakhelwe izinga eliphakathi lokuqeqeshwa, kodwa nabaqalayo abanomsebenzi bangakwazi ukusingatha. Yenza ukuzivocavoca izikhathi ezi-3 ngesonto nezinye izinsuku ezi-3 ukwenza "I-metabolism ethuthukisiwe".
Ubuhle nobubi bohlelo
buhle:
1. Ukuzivocavoca okusekelwe ku-yoga ne-Pilates kuzokwenza imisipha yakho iqine futhi ibe nenani eliqinile.
2. Ukujima uDenise Austin uphephe kakhulu. Ine umphumela omnene ekuqiniseni umzimba wakho, kodwa ungamlimazi.
3. Ngemva kwezifundo ngeke uzwe ukukhathala okuvamile, kodwa ngokuphambene nalokho, uhlangabezana nokushesha kobungqabavu namandla.
4. Uzoqinisa umhlane wakho, phuthukisa ukuma kwakho, thuthukisa ukuguquguquka nokuxhumana.
5. I-complex ifinyeleleka ngomthwalo futhi ayihlali isikhathi eside. Ingenza kokubili abaqalayo kanye nomfundi onolwazi.
6. Ukuqeqeshwa kuhlukaniswa kalula kube izingxenye ngokuhambisana nesihloko: imizuzu eyi-10 engqondweni imizuzu engu-20 yomzimba kanye nemizuzu eyi-10 yomphefumulo.
7. Wena ngeke idinge okokusebenza okwengeziwe, isihlalo nje esiqinile ukuze sisekelwe.
8. Uhlelo lolu luhunyushelwa olimini lwesiRussia.
Ipulatifomu BOSU: kuyini, ubuhle nobubi, izivivinyo ezinhle ngeBosu.
bawo:
1. Lokhu kujima u-Denise Austin uthole ukugxekwa ngengemuva elimnyama namavidiyo adizayini amnyama.
2. Ngenxa yokufakwa ngaphakathi kwesifundo esisodwa izitayela eziningana ezahlukene (i-yoga, i-Pilates, i-ballet, umdanso), uhlelo aluzange lushiye umbono ohambisanayo.
UDenise Austin uphinde wakhombisa ikhono labo elimangalisayo lokusebenzisa izindawo ezifana ne-yoga ne-Pilates. Wasungula uhlelo lokuthi ngeke nje iguqule umzimba wakho kodwa izodala ukuzwana kwangaphakathi.
Funda futhi: I-Yoga yokwehlisa isisindo - ama-video aphezulu kakhulu okuzivocavoca ekhaya.