Uma usaqala ngokomzimba futhi ufuna ukuqeqeshwa okufishane okulula kwe-cardio, naka iPower Walk noBob Harper. Yenza imizuzu engu-15 nje ngosuku futhi kungekudala uzokwazi ukuthola impumelelo emangalisayo ekuthuthukiseni umzimba wakho.
Power Walk kusukela The Big Looser
IPower Walk ilungele labo abangakakulungeli ukuqeqeshwa okunamandla, kepha bafuna ukuba nokuvivinya umzimba njalo kusuka enduduzo yasekhaya. Isisekelo sohlelo sihamba ngezinyawo, ethathwa njengenye yezindlela eziphumelela kakhulu zokulwa nokukhuluphala. Kanye noBob Harper nabancintisana nabo embukisweni i-The Biggest Looser (umjaho omkhulu wehlulekile), uzonqoba nsuku zonke imayela ngemuva kwemayela ukuze wehlise isisindo futhi uthuthukise ukukhuthazela kwakho kwenhliziyo.
Ngakho-ke, lolu hlelo luqukethe izivivinyo ezi-4 zamazinga ahlukene, kusukela kokuyisisekelo kuya kokuthuthukile. Isikhathi ngasinye sithatha imizuzu eyi-15, futhi ngalesi sikhathi uzohamba ibanga eli-1 noma i-1.6 km ezivivinyweni ezimbili zokuqala uzohamba ngokuhlukahluka okuhlukile, bese kungeza ukweqa nokugijima. Kepha ungakhathazeki, cishe konke ukuvivinya umzimba kunokuguqulwa okulula, uzoshesha ukukhumbuza abaqeqeshi bekilasi. Izinga lokuqala nelesithathu nguBob Harper, inkanyezi yesibili neyesine yohlelo i-The Biggest Looser.
Uhlelo kufanele luqale kusukela ezingeni lokuqala futhi kancane kancane ludlulele kokulandelayo njengoba uthuthukisa ukulungela kwakho ngokomzimba. Uma imizuzu engu-15 ngosuku izobonakala inganele - ingahlanganisa ukuzivocavoca okuningana ndawonye. Sula izincomo ngesikhathi sohlelo hhayi, gxila kuphela empilweni yakho. Uma ulahleka ekusatshalalisweni komthwalo, ungalandela lolu hlelo olulula:
Ngokunjalo, noma yikuphi ukwehluka okungenzeka, kuze kube kathathu noma kane kokuzivocavoca kulandelana ngosuku olulodwa. Konke kuncike esimeni sakho sempilo kanye nogqozi. Ngendlela, lolu hlelo lungenza nabantu abadala, nabantu abakhuluphele ngokweqile, nabantu abasanda kululama ekulimaleni kwakhe. Ekilasini noBob Harper uzodinga ama-dumbbells alula (0.5-1.5 kg) nebhola lomuthi (lingashintshwa kalula nge-dumbbell efanayo).
Ubuhle nobubi bohlelo
buhle:
1.Lokuzivocavoca kwe-cardio noBob Harper kufanelekile kubaqalayo, abantu abaneminyaka ethile yobudala, nabantu abakhuluphele ngokweqile.
2. Ukuhamba kuyindlela elula kodwa ephumelela kakhulu yokushisa amakhalori futhi wehlise isisindo.
3. Uhlelo luhlukaniswe ngamazinga, ngakho-ke ungakwazi ukukhulisa kancane kancane umthwalo emzimbeni. Ngezinga elikhulayo lobunzima obungeziwe ekuhambeni nasekuzivocavoca nge-aerobic: ukweqa okulula, ukugijima endaweni.
4. Ungaqeqesha imizuzu eyi-15, futhi ungahlanganisa amazinga amaningana bese uhlanganyela imizuzu engama-30, 45, 60 ngosuku.
5. Zonke izivivinyo ezivela kuhlelo zinembile futhi zingabizi kakhulu. Ungalawula ukuqina kokusebenza kwabo, ngakho-ke ukuqeqeshwa kuzohambisana nakho konke okuqala.
6. Ukuzivocavoca okukodwa kulingana nemayela elihanjiwe. Cabanga ukwenza izinsuku eziyisithupha ngesonto imizuzu eyi-6, uzohamba ngaphezu kwamakhilomitha angama-40. Kuyahlaba umxhwele, akunjalo?
7. Isikhuthazo esihle kini sizoba ngabahlanganyeli bohlelo i-The Biggest Loser. Uma bezivocavoca lokhu, uzobe usulungile.
bawo:
1. IPower Walk ngokuyinhloko yenzelwe abaqalayo. Uma usuvele ubambe iqhaza kwezempilo, kungcono ukhethe uhlelo olunamandla kakhulu.
2. Qaphela amalunga amadolo, ikakhulukazi ezingeni lesithathu nelesine lapho unikezwa ukweqa okuningi. Futhi qiniseka ukuthi uzibandakanya ezicathulweni zethenisi.
Uma ucabanga ukuthi ukuqina komzimba kungabandakanya kuphela abantu abakulungele ngokomzimba, wenza iphutha. Ukukhetha umthwalo omnene, njenge, ngokwesibonelo, kuPower Walk noBob Harper, uzokwazi ukuzibandakanya kancane kancane ekuzivocavoca umzimba ngaphandle kokulimaza impilo yabo. Kwenze!
Bona futhi: Ukuzivocavoca noJillian Michaels wabaqalayo.