Okuqukethwe
I-Fit Split ingesinye sezifundo zakamuva zokuqina ezivela ku-Kate Frederick. Isimemezelo sesakhiwo esisha senzeke ngasekupheleni kuka-2017. Uhlelo luyi- ukuhlukaniswa kokuqeqeshwalokho kuzokusiza ukwandise isikhathi sokuqeqeshwa futhi uthole umphumela omkhulu ngokuya ngamafutha avuthayo nokuqinisa imisipha yomzimba wonke.
Uhlelo lubukeza i-Fit Split
Cishe uzwile ngohlelo lwe-Split Series, olukhishwe u-Kate Frederick cishe eminyakeni eyi-10 edlule. Ngo-2017, umqeqeshi uthuthukise isakhiwo esifanayo se-Fit of Split eyinkimbinkimbi, kuphela ngaphezulu ngempumelelo futhi izinga eliphezulu! Phakathi nezifundo zabo uKate uvame ukuphinda ukuthi akudingeki ukuthi ume futhi uchithe isikhathi eholidini. Kuhlelo olusha, i-Fit Split lesi simiso sisetshenziswa 100%. Ngeke umoshe isipho somzuzu owodwa esizokusiza uzuze imiphumela ephezulu ngesikhathi esincane. Lokhu kubaluleke kakhulu kulabo abangakakulungeli ukuzivocavoca nsuku zonke noma isikhathi eside.
I-Fit Split uchungechunge luhlanganisa amavidiyo angu-4 anobude bemizuzu engu-50-60 (+1 ibhonasi ngokucindezela okufushane). Uhlelo ngalunye luqukethe izingxenye ezimbili: ingxenye yokuqala ikulindile cardio - umthwalo, engxenyeni yesibili - umthwalo wamandla. Imodi yesikhawu yokuqeqeshwa kwe-Cardio eqinile, kuyilapho u-Kate ebenze bahluka kakhulu, futhi bajabulisa. Ukuqeqeshwa kwamandla kuhlukaniswe imisipha yezingxenye ezingenhla neziphansi, bese ucindezela (Phusha) kanye nemisipha edonsayo (Donsa). Ngalezo zinsuku, lapho usebenza neqembu elilodwa lemisipha, iqembu lesibili lemisipha liphumula.
Ngakho, incazelo evamile yohlelo lwe-Fit Split:
- Uhlelo luhlanganisa amavidiyo angu-4 wemizuzu engu-50-60 + ibhonasi engu-1 kumshini omfushane
- Ividiyo ngayinye ihlanganisa ukuqeqeshwa oku-2: okokuqala yingxenye ye-cardio, bese kuba ingxenye yamandla (imizuzu engu-20-30)
- Ukuzivocavoca kusiza ukushisa amafutha, kuqinisa imisipha, iphimbo umzimba, kukukhulula ezindaweni ezinenkinga
- Uzodinga okokusebenza okwengeziwe, okuhlanganisa nesethi yama-dumbbell wokuzivocavoca kwamandla
- Izinga lohlelo Okuthuthukisiwe (okuthuthukisiwe), kodwa izinga le "ngaphezulu kwesilinganiso" ukuqeqeshwa nakho kuzokwenzeka.
Uziqeqeshela kanjani i-Fit Split? Ubuhle balolu hlelo ukuthi lungafanelana nesimiso sakho. Ungakwazi ukuqeqesha izikhathi ezi-4 ngeviki, wenza uhlelo lwehora elingu-1. Ungakwazi ukuqeqesha izikhathi ezingu-4 ngesonto, kodwa uhlukanise iwashi levidiyo ekuseni nakusihlwa. Ungenza izikhathi ezingu-6 ngesonto imizuzu engu-30, ukushintshanisa phakathi kwe-cardio nokuqeqeshwa kwesisindo. Ungakwazi ngisho nokuxuba phakathi kwezisindo kanye nokuzivocavoca kwe-cardio ngokubona kwakho. Uhlelo luyahlukahluka kakhulu.
Kuhlelo lwe-Fit the Split uzodinga okokusebenza okwengeziwe:
- Ama-Dumbbells (ama-2 kuye kwangama-20 kg, aqondiswa amandla awo)
- Amadiski agelezayo (ungasebenzisa izingcezu zezicubu, amapuleti ephepha)
- Ipulatifomu yokunyathela
- I-Fitball (ukuzivocavoca okubhangqiwe)
- Ibhendi yokufaneleka (ngokuzivocavoca okuhlukene)
- Induku (uyazikhethela)
Uhlelo Fit Split
Sikunikeza umbono omfishane wazo zonke izinhlelo ezine zigcinwe ku-Fit Split yakudala. Uma uhlela ukuhlukanisa izisindo nokuqeqeshwa kwe-cardio, ungakhohlwa ukwenza ukufudumala nokushaya njengoba kuvamile kuzo zombili izingxenye.
1. I-Low Impact Cardio + I-Metabolic Conditioning (imizuzu engu-50)
- I-Low Impact Cardio. Ukujima kwe-cardio okunomthelela ophansi kwesikhashana nenani elincane lama-hops. Ukuze uthole umthwalo owengeziwe, amadiski agelezayo.
- I-Metabolic Conditioning. Ukuqeqeshwa kwamandla ngezisindo, ukugxila emzimbeni ongaphezulu: izingalo, amahlombe, umhlane, isifuba. U-Kate usebenzisa isisindo se-dumbbell esilandelayo: 2 kg; 3.5 kg; 4.5 kg; 5.5 kg; 7 kg.
2. I-Boxing Bootcamp + Legs & Glutes (imizuzu engama-60)
- I-Boxing Bootcamp. Ukujima kwe-cardio yesikhawu okusekelwe ezintweni zobuciko bokulwa kanye ne-plyometric eqinile. Uma ufuna ukwenza kube nzima kakhulu, ungasebenzisa izisindo zezingalo.
- Imilenze & Glutes. Ukuqeqesha amandla okomzimba ophansi kuhlanganisa squats ehlukahlukene, amaphaphu kanye nesinyathelo salageanu on. Uzosebenza ngokuphumelelayo emisipha yamathanga nezinqe. Uzodinga iplatifomu ye-gliding ne-step-up. Uma isiteji sesinyathelo cha, izivivinyo zingashintshwa noma zisetshenziswe usofa/isihlalo. U-Kate usebenzisa isisindo se-dumbbell esilandelayo: 4.5 kg; 5.5 kg; 7 kg; 9 kg; 11 kg.
3. I-Mixed Impact Cardio + Pull Day (imizuzu engama-60)
- I-Mix Impact Cardio. Ukuqeqeshwa kwe-cardio yesikhashana kuwumthelela ophansi we-vysokogornyh kanye neziqhumane zokwandisa ukushaya kwenhliziyo kanye nokushiswa kwamafutha. I-inventory ayidingeki.
- Usuku Lokudonsa. Ukuqeqeshwa kwamandla kuwo wonke umzimba ngokugxila kumaqembu emisipha alandelayo: iqolo, amahlombe, ama-biceps, izinqe namanyonga. Uzodinga i-fitball, ibhande lokunwebeka lokuqina, ama-dumbbell, ama-barbell. Induku ithathelwa indawo ama-dumbbells anomonakalo omncane noma ongenawo nhlobo. U-Kate usebenzisa isisindo se-dumbbell esilandelayo: 2 kg; 3.5 kg; 5.5 kg; 7 kg; 9 kg; 11 kg; 13.5 kg.
4. Shred Cardio + Push Day (55 imizuzu)
- I-Cardio Shred. I-Aerobics yesinyathelo somthelela, ezokusiza ukuthi uqhume imetabolism yakho, ukhuphule izinga lokushaya kwenhliziyo futhi usheshise inqubo yokushiswa kwamafutha. Uhlelo olunzima kakhulu lwe-Cardio Workout Fit Split.
- Push Day. Ukuqeqeshwa kwamandla kuwo wonke umzimba ngokugxila kumaqembu emisipha alandelayo: esifubeni, emahlombe, triceps kanye quadriceps. Uzodinga isiteji sesinyathelo, ama-dumbbells, ama-barbell. Induku ithathelwa indawo ama-dumbbell anomonakalo omncane noma ongenawo nhlobo. U-Kate usebenzisa isisindo se-dumbbell esilandelayo: 2 kg; 3.5 kg; 5.5 kg; 7 kg; 9 kg; 11 kg; 13.5 kg.
5. Ibhonasi Abs (imizuzu eyi-10). Futhi lolu hlelo lwaluhlanganisa ibhonasi emfushane emisipha yesisu kanye namagxolo avela ebhendini yokuqina kanye namadiski agijimayo.
Ukuqeqeshwa noKate Friedrich, ngeke nje wehlise isisindo futhi ukhiphe isisindo esiningi kodwa futhi uthuthukise umzimba wakho. U-Kate ungumqeqeshi weqiniso wokuqeqeshwa kwamandla ekhaya, ngakho-ke qiniseka ukuthi izinhlelo zakhe uzosithola lesi sibalo, obekukudala siphupha ngaso.
Bheka futhi: I-80 Day Obsession: isakhiwo esisha esivela e-Autumn Calabrese.