Peak 10 Cardio Isikhawu Burn kuyinto okukhulu cardio Amazing noMichelle Dosw kulabo thanda ukuqina okungayekethisi. Ukuqeqeshwa okuqhuma ihora elilodwa kuzokusiza ukuthi ushise ama-calories angama-500-600 bese ukhohlwa ngenkinga yokwehla kwesisindo.
Incazelo Cardio Isikhawu Burn Michelle Dasua
UMichelle Dosw uthole ukuthandwa okukhulu eminyakeni embalwa eyedlule ngemuva kokukhishwa kwesifundo sePeakFit Challenge. Uma usuvele ujwayelene nalolu hlelo, i-Peak 10 Cardio ngeke ibe yinto entsha kuwe. UMichelle futhi usekelwe kumjikelezo wesikhawu se-vysokogornyy ekuvumela ukushisa inani eliphezulu lamakhalori kokuzivocavoca okukodwa. Uzobe usebenza emkhawulweni wamathuba abo, ukwenza umzimba wakho ube mncane futhi ulingane.
Uhlelo luthatha imizuzu engama-65. Ngesikhathi sekilasi uzosuka kwelinye izinga lokuqina uye kwelinye, ukhuphuke kancane kancane, bese wehlisa ijubane. Sekukonke kuzoba namazinga amane okuqina, ngaphansi kwevidiyo azobonakala: Basecamp (primary), Ascent, Climb, Peak (the peak). Ngokuhlanganisa izinto we-kickboxing, i-plyometric, i-aerobics nezokusubatha, ukuqeqeshwa kwenzeka ngejubane lokufutheka, noma kunjalo, ukwehliswa kwejubane ngezikhathi ezithile kuvumela ukumelana nakho kuze kube sekugcineni.
UMichelle Dasua akagcinanga lapho wabe esededela i- ukuzivocavoca okunamandla ngokwengeziwe kwe-cardio: Inani eliphakeme kakhulu lesikhawu se-Cardio 10 Burn. Ihlala futhi ihora eli-1, kepha kuphela ukwenziwa kwayo, uzodinga amandla athe xaxa. Ungajahi ukushesha kokuhlukile okuyinkimbinkimbi, okungenani inyanga ukuze usebenze ngohlobo lokuqala lwevidiyo.
Kumakilasi awudingi okokusebenza okwengeziwe, ngisho ne-Mat yokuzivocavoca oyisebenzisa kuphela ngesikhathi selulwa okokugcina. Ukuthola imiphumela emihle, kufanele uvivinye umzimba njalo, okungenani ama-2-3 izikhathi ngesonto. Kungakuhle uma ungazihlanganisa nezinhlelo zamandla zokuqinisa imisipha. Kuyindlela ephumelela kakhulu yokwehlisa isisindo. Ungabuka ukuqeqesha amandla uBob Harper noma uthathe inketho elula: "Azikho izindawo ezinenkinga" kusuka kuJillian Michaels.
Ubuhle nobubi bohlelo
buhle:
1. Cardio Isikhawu Burn ukuqeqeshwa isikhawu. Njengokwazi kwakho, ukuqeqeshwa kwesikhashana kusebenza kahle kaningana kunezigaba ezivamile ze-cardio, ngoba iyasiza ukushisa ama-calories aphindwe izikhathi ezingama-3-4.
2. Lolu wuhlelo olunzulu lwe-aerobic oluzokusiza ukuthi ushise amafutha futhi ukhulume nemisipha. Ukwenza izikhathi ezingu-2-3 ngesonto, uzokwazi ngokushesha ukuma.
3. UMichelle Dasua uhlanganisa ngempumelelo inhlanganisela engavamile ye-kickboxing kanye nokuzivocavoca kusuka ku-plyometric. Uqeqesho luzobanjelwa ijubane ngokuqhubekayo eliphezulu, kepha okunye ukuvivinya umzimba kuzokusiza ukubuyisa amandla ngaphambi kokusheshisa okulandelayo.
4. Uhlelo luzokwenza ngcono kakhulu ukukhuthazela kwakho kwenhliziyo. Kuzoba wusizo olukhulu ngokuzayo: uzokwazi ukumelana nesigaba esinzima kakhulu nesinamandla.
5. Imvamisa abaqeqeshi basenza sijabule ngokwelula ikhwalithi ekugcineni koqeqesho, kepha uMichelle uyinto ehlukile emnandi. Ukwelula imisipha wakhokha imizuzu eyi-10. Ngesikhathi sokwelula uthoba futhi uvuselele imisipha, futhi ngaleyo ndlela ukukhuthaza ukukhula kwabo.
6. Ividiyo ikhombisa ngokusobala lokho okusemandleni akho njengamanje: kusuka kokunye kuye kwesine. Noma ungenaso isibuko sokushaya kwenhliziyo, uzokwazi lapho kudingeka senze konke okusemandleni ethu.
7. Ngenxa yokuthi umqeqeshi ushiye ividiyo emibili: iCardio Burn ne-More Cardio Burn, ungahamba kancane uye enguqulweni eyinkimbinkimbi ye-interval cardio.
bawo:
1. AmaLigaments nezinhlelo zokuzivocavoca uMichelle akuhlukanga kalula nokufinyeleleka. Uma ucabanga ukuthi i-videoframerate yasekhaya kufanele ibe lula ngangokunokwenzeka, lolu hlelo akulona olwakho.
2. Futhi ayifanele abantu abanempilo ebuthaka, amandla aphansi kanye nesinqe esibuhlungu. Ividiyo ifaka ukweqa okuningi, ngakho-ke unakekele izicathulo zekhwalithi.
3. Ukuqeqeshwa akuyona eyabaqalayo ngisho nakubantu abanokuqeqeshwa okulingene. Uma ufuna okuthile okungabizi kakhulu, bheka i-cardio evela kuJillian Michaels.
Kodwa-ke, uma ubambe iqhaza kwezemidlalo, ungesabi ukukhulisa ibha futhi ukhuphukele ezingeni elisha. Kwesinye isikhathi sicabanga ukuthi asikwazi ukwenza uhlelo olunamandla njengoPeak 10 noMichelle Dosw noma i-Insanity noShaun T. Kepha imvamisa asisoli nokuthi yini ekwaziyo ngomzimba wethu.
Bona futhi: Ukuzivocavoca isikhawu esikhulu kakhulu no-Amy Dixon.