Ukuzivocavoca noDenise Austin kuzo zonke izindawo eziyinkinga ngebhola le-yoga

Ukhathele izingalo ezi-flabby, isisu esixegayo ne-cellulite emathangeni? Isikhathi sokuthuthukisa isimo sakho! Ukuzivocavoca uDenise Austin ukusebenza ezindaweni eziyinkinga nge-fitball kuzokwazi ukukusiza ngalokhu.

Ngokuzivocavoca okusebenzayo okuvela kuDenise Austin kuzo zonke izindawo eziyinkinga uzokwazi ukuguqula umzimba wakho ngokuwenza ube mncane futhi uhehe. Isethi yokuzivocavoca izokusiza ekutholeni imilenze emincane, izingalo ezinethoni, isisu esiyisicaba nokhalo oluzacile.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
  • Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
  • Donsa-UPS: ungafunda kanjani + amathiphu wokudonsa-i-UPS
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
  • IBurpee: ukusebenza kahle kokushayela + izinketho ezingama-20
  • Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
  • Konke mayelana nokuqeqeshwa kwe-HIIT: inzuzo, ukulimala, ukuthi ungenza kanjani

Incazelo yokuzivocavoca uDenise Austin: Sexy Abs & Weight Loss

Cishe wonke amantombazane awaneliseki nganoma iyiphi ingxenye yomzimba wakhe. Kungaba yizinqe, amathanga, izingalo, isisu noma okhalweni. UDenise unikezela ukukhohlwa ngezindawo ezinenkinga ngenxa yokuvivinya umzimba kuwo wonke amaqembu emisipha. Uzosebenzela ukudala amafomu acocekile nokunwebeka, wenze izivivinyo ezilula ngama-dumbbells ne-fitball. Ukuzivocavoca okuvela kuDenise Austin kuyindlela elula nephumelelayo yokuthola isithombe sakho sephupho.

Uhlelo luthatha imizuzu engama-40 futhi lunezingxenye ezimbili zemizuzu engama-20 lilinye:

  • Ingxenye yokuqala inikelwe emisipheni yesisu, emzimbeni ongaphezulu nangaphansi. Uzokwenza izivivinyo eziyisisekelo ngama-dumbbells ekwakheni isibalo esincane.
  • Engxenyeni yesibili yesifundo uzoqhubeka nokuqinisa imisipha, kepha usebenzisa i-fitball. Ibhola le-Gymnastic lisiza ukukhulisa umthwalo nohambo boninani elikhulu kakhulu lemisipha.

Emakilasini uzodinga i-fitball, ama-dumbbells kanye noMethi phansi. UDenise Austin weluleka ukuthi athathe ama-dumbbells kusuka ku-0.5 kuye ku-1.5 kg (kwabaqalayo kungcono ukuhlala esilinganisweni esincane). Yonke ingxenye yesibili yohlelo yenzeka ngebhola le-yoga, kepha umqeqeshi uthe ungakwenza ngaphandle kwalo. Kulokhu, sebenzisa i-modifierade encane, kepha ukuzivocavoca kwayo akulimazi. Isakhiwo silungele Wabasaqalayo nakubantu abanesilinganiso sokulungiselela. Kodwa-ke, uma uqhathanisa izinhlelo noJillian Michaels, uDenise unikeza umthwalo omkhulu kakhulu.

Izinzuzo zohlelo:

  1. UDenise uthathe ukuzivocavoca okusebenziseka kakhulu kuzo zonke izindawo ezinenkinga: izingalo, isisu, izinqe, izinqe namathanga. Isinyathelo ngesinyathelo uzolangazelela umzimba wakho wamaphupho.
  2. Zonke izivivinyo zilula kakhulu, inhlanganisela eyinkimbinkimbi nezinqwaba azifakwanga. Ngaphezu kwalokho, umqeqeshi uchaza ngokuningiliziwe ukuthi usebenza miphi imisipha ngesikhathi esithile.
  3. Ukuzivocavoca noDenise Austin kuhamba kancane, uzogxila kakhulu kukho konke ukunyakaza. Ayikho imithwalo eqhumayo, kuphela umsebenzi ogxile emisipheni.
  4. Lolu hlelo lulungele abaqalayo, uDenise unikeza umthwalo ongabizi kakhulu. Lesi sakhiwo singenziwa njengokulungiselela ukwenziwa kwezindawo "Azikho izinkinga" noJillian Michaels.
  5. Ukuzivocavoca ku-fitball kusebenzisa inani eliphakeme lemisipha, ngenxa yokunyakaza okungcono kwama-amplitudes. Lokhu kuzokuvumela ukuthi uzivocavoca umzimba ngempumelelo.
  6. Inkambo yevidiyo ehunyushelwe olimini lwesiRussia, ngakho-ke ungaphuthelwa izeluleko eziwusizo ezivela kumqeqeshi.

bawo:

  1. Uma ufuna hhayi kuphela ukuqinisa imisipha, kodwa ukushisa amafutha, kungcono ukuhlanganisa lolu hlelo nomthwalo we-aerobic. Bona, isibonelo: Ukusebenza okuphezulu kwe-cardio yasekhaya imizuzu engu-10.
  2. Emakilasini uzodinga i-fitball (yize uma ufuna ungenza kahle ngaphandle kwayo).
I-Sexy Abs & Weight Loss Stability Ball Workout: UDenise Austin

Bona futhi:

shiya impendulo