Okuqukethwe
UMike Donavanik ujwayele abafundi bethu ngokuqeqesha i-Xtreme Burn, esiyichaze ekuqaleni. Abaningi bazamile futhi bazisa amakilasi wokulayisha amakhwalithi avela kulo mqeqeshi osemusha waseMelika. Sikunikeza okukhethekile okukhethekile kukaMike Donavanik - Uhlelo lwezinsuku eziyi-14 lwe-HIIT-ukusebenzisa.
UMike Donavanik ngokuqinisekile uphakathi abaqeqeshi abasezingeni eliphakeme baseHollywood. Yize esemncane (kuMike eneminyaka engama-30 kuphela), wakwazi ukuzibonakalisa ngokuba ngumqeqeshi wezinkanyezi ezinjengoKatie Holmes, uJuliette Lewis, uSarah underwood, uJeremy Jordan, uRumer Willis, kanye nabakhiqizi abadumile abawina u-Oscar ngisho nabanye abaqeqeshi abadumile eHollywood.
UMike specializiruetsya ekuqeqesheni isikhawu esiphakeme. Ukhiphe ama-DVD amaningi ku-Extreme Burn and Burn ngokweqile - amagama anjalo ezinhlelo abonisa indlela uMike Donavanik aqeqeshwa ngayo. Kwakhe ukusebenzisa kuyasebenza kakhulu kusukela ekubukeni kokulahleka kwesisindo okusheshayo, ithoni yomzimba kanye nokuthuthuka kokukhuthazela.
Ukuqeqeshwa noMike Donavanik kungokulandelayo: uzothola ukushintshaniswa kokuzivocavoca amandla okunamandla ngezisindo zamahhala nezikhawu ezinamandla ze-cardio. Ukuqeqeshwa okunjalo kwezikhawu kungenye yezinto ezinhle kakhulu esheshayo nekhwalithi izindlela zokushisa amafutha nokugcina nokwakha ubukhulu bemisipha. Ngaphezu kwalokho, uzoshisa ama-calories hhayi kuphela ngesikhathi sekilasi, kepha isikhathi eside ngemuva kwalokho. Kuvame ukubizwa ngokuthi umphumela we-afterburn.
Sikunikeza ukuthi uhlole ngokuzimela ukusebenza kokuqeqeshwa kukaMike Donavanik, uzame uhlelo lokuqeqeshwa kwezinsuku eziyi-14 kuphela. Lokhu kuyinkimbinkimbi ngempela inselele umzimba wakho. Ngaphandle kwezinga lokuqeqeshwa kwakho, uzozizwa ngokugcwele ngomphumela wezikhathi zakho zokuziqeqesha, wenze umzimba wakho womiswe, uqoshwe, uqine futhi uqine.
Uhlelo lohlelo oluvela kuMike Donavanik - Extreme Burn 14 Day Inselelo:
- Usuku 1: Xtreme Burn HIIT30 Workout 1 (30 imizuzu)
- Usuku 2: Ukuzivocavoca nge-Metabolic Workout 1 (47 imizuzu)
- Usuku 3: Ingqikithi Yokuzivocavoca Isikhawu Somzimba 1 (43 imizuzu)
- Usuku 4: Ukudabulwa kokuzivocavoca 2 (I-31 min)
- Usuku 5: Xtreme Burn HIIT30 Workout 2 (30 imizuzu)
- Usuku 6: Xtreme Burn HIIT30 Workout 1+ Workout 2 (60 imizuzu)
- Usuku 7: Ukuphumula
- Usuku 8: Ukuzivocavoca nge-Metabolic Workout 2 (49 imizuzu)
- Usuku 9: Ingqikithi Yokuzivocavoca Isikhawu Somzimba 2 (46 iminithi)
- Usuku 10: Ukudabulwa kokuzivocavoca 1 (32 imizuzu)
- Usuku 11: Ukudabulwa kokuzivocavoca 3 (36 imizuzu)
- Usuku lwe-12: Ukusebenza kwesimo se-Metabolic 1+ Workout 2 (96 imizuzu)
- Usuku lwe-13: Ingqikithi Yokuzivocavoca Isikhawu Somzimba 1+ Ukuzivocavoca 2 (90 imizuzu)
- Usuku 14: Ukuphumula
Lezi zivivinyo zakhishwa eminyakeni ehlukene (2011-2015) futhi uhlelo oluzimele. Kepha ukuwahlanganisa abe yi ikhalenda elilodwa lamasonto amabili, uzothola ingcindezi enkulu futhi uzokwazi ukuthola imiphumela emihle kakhulu ngesikhathi esifushane. Ezinsukwini zokuqeqeshwa okubili udinga ukwenza amavidiyo ngokulandelana, kepha uma ungenalo ikhono noma amandla omzimba, ungahlukanisa amakilasi.
Ngayinye yalezi zinhlelo idinga ukunakwa okukhethekile. Noma ungahlelile ukusebenza okuyinkimbinkimbi yamasonto amabili, ungakhetha le vidiyo ethile ekulayisheni okuphezulu kakhulu komzimba wonke. Ukuzivocavoca umzimba kufanelekile ukuqeqeshwa kwezinga eliphakeme.
1. Ingqikithi Yokuqeqeshwa Komzimba (2011)
Ku-Total Body Interval Training ifakiwe ukuzivocavoca isikhawu semizuzu engu-45 okomzimba wonke. Isigaba ngasinye sifaka izivivinyo zamandla ashukumisayo ngezisindo zamahhala kanye nesikhawu se-cardio esinamandla. Uzothola izivivinyo eziningi ezijwayelekile, kepha kukhona ukunyakaza kwangempela. Imizuzu eyi-10 yokugcina inikelwe ukuzivocavoca phansi kwesisu. Kuyinto efiselekayo ukuba namabili ama-dumbbells.
Isimo seMetabolic (2)
Ku-Metabolic Conditioning kufaka phakathi ukuzivocavoca kwemizuzu engu-45 yomzimba wonke. Ukuqeqesha kuyafana kokuqukethwe kuTotal Body Interval Training, kepha umthwalo abawunikezayo kukhulu kakhulu. Lezi zigaba zizonxenxa bonke abathandi be-gyrosigma plyometric. Uzothola izivivinyo eziyindilinga ezi-3 ekugcineni kwenkimbinkimbi phansi esiswini. Kuyinto efiselekayo ukuba namabili ama-dumbbells.
3.Ukuqhekeka Ukuzivocavoca (2013)
Ukusebenza okuqhekekile kwehlukile kulezi zinhlelo ezimbili ezichazwe ngenhla. Lolu hlelo lufaka ukusebenzisa okuhlukene okuthathu okuzokwenza nigcwalisane ngokuphelele. Kuvidiyo ngayinye uzothola izivimbelo ezi-4 zokuzivocavoca umzimba nokuzivocavoca amandla. Ekupheleni kwesifundo ngasinye uMike Donavanik ulethe okuyinkimbinkimbi kwesisu phansi.
Ku-Ripped Workout kufakiwe ividiyo emithathu yemizuzu engama-30:
- Ukuzivocavoca 1. Ukuziqeqesha ngesisindo somzimba wakhe ngezinto zobuciko bokulwa, i-plyometric, i-aerobics. Ukugcizelelwa okukhulu ku-cardio-load.
- Ukuzivocavoca 2. Ukuziqeqesha ngama-dumbbells okuphakathi isisindo. Le vidiyo ingukuzivocavoca amandla, kepha izivivinyo ze-cardio zikhona.
- Ukuzivocavoca 3. Ukuziqeqesha ngama-dumbbells esindayo isisindo, ngokugxila kumthwalo wamandla. Idizayinelwe ukudala umzimba oqinile wemisipha.
I-HIIT 4 (30)
Lokhu ukuzivocavoca okujwayelekile kwe-HIIT okubandakanya amandla amakhulu nokuzivocavoca umzimba. Isakhiwo sakhiwe izinhlelo ezimbili zemizuzu engama-30. Kulungele ukujuluka! Ujabulela imizuliswano embalwa yokuzivocavoca okusebenzayo okungaphindaphindeki yokuqinisa imisipha namakhalori avuthayo. Ukuze usebenzise i-dumbbell efanele.
Ngemuva kwamasonto amabili wokuqeqeshwa okunamandla noMike Donavanik awugcini ngokuguqula umzimba wakho kepha uzokwazi ukuthuthukisa amandla nokuthuthukisa kakhulu ukuqina kwabo ngokomzimba. Kepha noma ungahleleli ukuchitha izinsuku eziyi-14 usenkampanini kaMike, qiniseka ukuthatha lawa mavidiyo enothi. Siyethemba ukuthi ngeke bakudumaze!
Bheka futhi: izinhlelo zokusebenza eziyi-10 ezisuka phansi ngeMephu: ukubuka konke okuphelele kokuzivocavoca okusebenzayo.