Lungisa ngokweqile nge-Autumn Calabrese: incazelo eningiliziwe yayo yonke impendulo yokuqeqeshwa + mayelana nohlelo

I-21 Day Fix Extreme iyinkimbinkimbi kuwo wonke umzimba, okubandakanya Ukusebenza okungu-11 okuhlukahlukene nokusebenza ngempumelelo. Ufundisa amakilasi umqeqeshi othandekayo u-Autumn Calabrese. Namuhla sikhuluma ngevidiyo ngayinye kusuka kuhlelo i-Fix Extreme, noma uyenza ngokuhlukile ngaphandle kwenkimbinkimbi, uzokwazi ukusebenza ezindaweni zakho eziyinkinga.

I-Fix Extreme iyindlela elandelayo yohlelo i-21 Day Fix, ethole izibuyekezo ezinhle kakhulu emphakathini wokuqina. Ngalesi sikhathi i-Autumn isivele isihambile kakhulu ebunzimeni, kepha okuyinkimbinkimbi kuhlala kunenzuzo futhi kuhlukahlukene.

Njengoba ukuzivocavoca ngakunye okuhlukile kwe-Fix Extreme kuyigugu lakho, zinikeze incazelo emfushane. Ungakhetha kuphela lawo makilasi onentshisekelo kuwo. Konke kuhanjisiwe amavidiyo azothatha imizuzu engama-30-35, ngaphandle kwe-10 Min Hardcore - ihlala imizuzu eyi-10.

Funda kabanzi ngokudla okunomsoco 21 Day Fix Extreme

I-21 Day Fix Extreme: incazelo yakho konke ukuqeqeshwa

1.Cardio Fix Extreme (isikhawu ukuqeqeshwa cardio)

Akukho ukuzivocavoca okusebenzayo kakhulu kokunciphisa isisindo kunokuzivocavoca kwe-cardio. Esikhathini seCardio Fix Extreme Autumn sikulungiselele ingxube eshisayo yama-jump, sprints, lunges, squats kanye ne-burpees. Lokhu ukuqeqeshwa isikhawu, lapho i-cardio enzima ivivinya okunye ukuvivinya amandla ngama-dumbbells. Uzokhuphula izinga lokushaya kwenhliziyo yakho liye ezingeni eliphezulu bese ulinciphisa esikhaleni esilandelayo.

Iseshini izoba nemizuliswano engu-4. Umjikelezo ngamunye unezivivinyo ezi-3 ezenziwa ngezindlela ezimbili. Uzoba namakhefu amafushane phakathi kokuzivocavoca, kepha ngeke ukwazi ukuphumula. Emakilasini uzodinga ngazimbili ama-dumbbells wesisindo esincane nesilinganiso.

ICardio Fix Extreme ye ukuzivocavoca okunamafutha ngempela okomzimba wonke.

2.Dirty 30 Extreme (ukuqeqeshwa kwamandla kuwo wonke umzimba)

I-Dirty 30 Extreme ukuqeqeshwa kwamandla ngama-dumbbells wokutadisha wonke amaqembu emisipha. Uzokwenza izivivinyo ezibandakanya ngasikhathi sinye umzimba ophezulu nophansi. Lokhu kuzokuvumela ukuthi uzivocavoce ngempumelelo ukushisa ama-calories nezicubu zethoni. Ukuqeqeshwa kwenzeka ngejubane elikhululekile ngaphandle kwezikhathi ze-cardio.

Uhlelo luqukethe imizuliswano emi-3. Umjikelezo ngamunye uhlanganisa ukuqeqeshwa kwamandla okungu-2 okwenziwa ngezindlela ezimbili. Ukuzivocavoca kuthatha umzuzu owodwa. Ekugcineni uzothola ibhonasi nxazonke: umzuzu owodwa wokushintshwa ku-strap. Emakilasini uzodinga ama-dumbbells ama-2 wesisindo esincane nesikhulu.

UDirty 30 Extreme uzonxenxa labo abathanda umthwalo wamandla futhi ihlose ukuqinisa imisipha emzimbeni wonke.

Lungisa i-Extly Plyo (ama-plyometrics)

Uma ulwa ne-cellulite, ama-breeches kanye nezinqe ezixegayo, sekuyisikhathi sokwenza ama-plyometrics. IPlyo Fix Extreme ifaka ukweqa okukhulu, amanye ama-burpees, amaphaphu nezikwele, okuyi ngeke ishiye amanoni emzimbeni ophansi noma yiliphi ithuba. Ngaphezu kwalokho, ukuqeqeshwa kuyisilinganiso esiphakeme sokuphumula, ngakho-ke kukusiza ukuba ushise amakhalori futhi usheshise imetabolism.

Uhlelo luqukethe imizuliswano emi-5. Umjikelezo ngamunye uqukethe izivivinyo ezi-2 ezenziwa ngezindlela ezimbili. Ukuzivocavoca imizuzwana engama-30 edlule, ngemuva kokuzivocavoca ngalunye uzophinda uphumule nemizuzwana engama-30. Emakilasini uzodinga ngazimbili ama-dumbbells wesisindo esincane nesilinganiso.

IPlyo Fix Extreme iyisinqumo esihle uma ufuna ukusebenzela ukuthuthukisa umzimba wakho (futhi ikakhulukazi ingxenye yawo engezansi), futhi angesabi ukwethusa imithwalo kanye nokugxuma.

4.I-Upper Fix Extreme (yezingalo namahlombe)

Akunakwenzeka ukwakha isibalo esihle ngaphandle kwezingalo namahlombe aqoshiwe, ngakho-ke ungakhohlwa mayelana nokuzivocavoca umzimba ongenhla. Ohlelweni, i-Upper Fix Extreme Autumn yenze izivivinyo zamandla emahlombe, ama-triceps, ama-biceps, isifuba nangemuva. Wengeze futhi kuvidiyo amapulangwe ambalwa nama-crunches asontekile. Ukuqeqeshwa kwenzeka ngejubane elikhululekile ngaphandle kwezikhathi ze-cardio.

Uhlelo luqukethe imizuliswano emi-3. Umjikelezo ngamunye uqukethe izivivinyo ezi-4 ezenziwa kumasethi ama-2. Ukuzivocavoca kuthatha umzuzu owodwa. Uyacelwa ukuthi uqaphele ukuthi ngemuva kwemizuzwana engama-30 yokubulawa, uzothola ukuguqulwa okuncane kokuvivinya umzimba noma ushintshe isisindo sama-dumbbells. Kumakilasi uzodinga i-expander nama-dumbbells ama-2 ngazimbili zesisindo esincane nesikhulu.

I-Upper Fix Extreme izokusiza ukuthi wakhe imisipha eqinile futhi eguquguqukayo umzimba ophezulu.

5.I-Lower Fix Extreme (yamathanga nezinqe)

Okwakha imilenze emincane nezinqe eziqinile kwakha uhlelo i-Lower Fix Extreme. Ekwindla kwenziwe umthwalo omkhulu impela engxenyeni engezansi yomzimba. Awulindelwe nje kuphela ukuzivocavoca amandla wethoni yemisipha, kepha ukushisa kwe-cardio nokushisa kwamafutha, isibonelo, ukweqa nokuguquka kwemilenze. Inhlanganisela ye- izinsimbi nokuvivinya umzimba nge-aerobic izokusiza ukuthi usebenze ngokuqondakala emathangeni nasezinqeni.

Uhlelo luqukethe ama-4 emahlandla. Umjikelezo ngamunye uqukethe izivivinyo ezi-2 ezenziwa ngezindlela ezimbili. Umzuliswano wokugcina uzokwenziwa ngomhluli. Ukuzivocavoca kwenziwa umzuzu owodwa, kodwa emva kwemizuzwana engama-30 bayashintsha, ngaleyo ndlela bakhe umthwalo owengeziwe. Okwezigaba uzodinga i-expander, namabili ama-dumbbells wesisindo esincane nesilinganiso.

I-Lower Fix Extreme ilungele labo abafuna ukwenza amathanga nezinqe zabo, slim futhi toned.

6. I-ABC Extreme (yesisu)

Uhlelo i-ABC Extreme lwenzelwe ukwakha isisu esiyisicaba nemisipha eqinile yomgogodla. Noma kunjalo, lungela ukusebenza phezu komzimba wonke, hhayi emisipheni yesisu kuphela. Ngaphandle kokuzivocavoca kwesisu uzokwenza ama-squats, amaphaphu, ukugxuma. Lokhu kuzokusiza ukuthi ukhuphule izinga lokushaya kwenhliziyo yakho futhi ushise amanoni esiswini.

Ukuqeqeshwa kwenzeka emathangeni ama-2, ukuzivocavoca phansi kuzoshintshana nokuzivocavoca okuqondile. Umbuthano ngamunye uqukethe izivivinyo eziyi-11 ezinesikhathi somzuzu owodwa. Phakathi kokuzivocavoca kuzoba ukuphumula okufushane kwamasekhondi ayi-15. Uzodinga ama-pair amabili ama-dumbbells wesisindo esincane nesilinganiso.

I-ABC Extreme ifanele labo abafuna ukunciphisa amafutha omzimba esiswini sami bese upompa imisipha.

7. Lungisa ama-Pilates anamandla kakhulu (ama-Pilates anezikhulisi)

Noma ukwazile ukuzama wonke amakilasi ama-Pilates, ungajahi ukuphasa uhlelo lwePilates Fix Extreme. I-Autumn Calabrese iza ne-expander ezoshintsha isimo sakho sengqondo ngama-Pilates. Uzosebenza ekuqiniseni imisipha yomzimbausebenzisa ukumelana kwe-expander.

Ukuqeqeshwa kusebenza ngokugcwele kwi-Mat. Ekwindla isebenzisa izivivinyo zendabuko, kepha ngoba ziguqula ukwanda futhi zinike ubunzima obengeziwe emisipheni. Ukusebenza ikakhulukazi kulo msebenzi kubandakanya imilenze, izinqe, i-abs kanye nomhlane.

Ama-Pilates Fix Extreme afanele wonke umuntu onebhayisikili futhi alifunayo ukulungisa izindawo ezinenkinga.

8.IYoga Fix Extreme (yoga)

Sekuyisikhathi eside iYoga iyingxenye ebalulekile yezinhlelo eziningi zokuqina. Nge-yoga ngeke nje ukwazi ukuthuthukisa ukuzelula nokuzivumelanisa nezimo, kodwa futhi buyisela imisipha ngemuva kwemithwalo esindayo. I-Yoga Fix Extreme ifaka ama-asanas alula futhi ayinkimbinkimbi okuthuthukile. Uma ungayenzi njalo i-yoga, cula inguqulo eyenziwe lula, ekhombisa omunye wabahlanganyeli bohlelo.

I-Yoga ene-Autumn Calabrese ifaka ama-asanas athandwayo njengeqhawe, inyanga yenyanga, unxantathu, umgijimi, i-crane, ibhuloho, kanye nokuvivinya umzimba okuningana. Ukuze ubhekane nalolu hlelo, kuyinto efiselekayo ukuthi okungenani ube nesipiliyoni esincane sokwenza amakilasi e-yoga.

IYoga Fix Extreme izokufanela zombili abathandi bezenzo ze-yoga, nalabo abakude nezifundo ezinjalo.

9. Power Power Extreme (ukuqeqeshwa kwamandla e-aerobic)

Okunye ukuzilolonga, ongeke udinge imishini eyengeziwe. Uzothola ukukhetha yamandla wangempela nokuvivinya umzimba nge-aerobiclokho kuzokusiza ukuthi ushise ama-calories futhi uthuthukise ikhwalithi yomzimba. Ukwindla kuthathe izivivinyo zokupheleliswa kwezingalo zakho, isisu, izinqe namathanga, ngakho-ke uhlelo lukhonjiswa kuwo wonke umuntu.

Ukuqeqeshwa kwenzeka emahlandla ama-2, izivivinyo ezi-9 kumjikelezo ngamunye. Ukuvivinya ngakunye kuthatha umzuzu owodwa phakathi kokuzivocavoca uzophumula isikhashana ngemizuzwana engama-1. Ngeke udinge okokusebenza okwengeziwe, kepha kuyinto efiselekayo ukuba nesikhala esikhululekile sokwenza izivivinyo ezithile.

Amandla Amandla Extreme kufanele akhonze wonke umuntu othanda ukuzivocavoca okukhulu nokuzivocavoca kwasekuqaleni.

I-Fix Challenge (ukuqeqeshwa ngamandla we-aerobic kuwo wonke umzimba)

Lokhu kuqeqeshwa okungavamile kuzokwenza uphile ukujuluka, noma ngabe ekuboneni kuqala kuzobonakala kulula. Konke ukuvivinya umzimba kwenziwa ngesisindo somzimba wakhe ngaphandle kwemishini, noma kunjalo, noma ngaphandle kokumelana okwengeziwe uzothola ukuzivocavoca okuhle kakhulu emzimbeni wonke. Ulinde ukuzivocavoca okunjengamapulangwe, i-Push-UPS, amanye ama-burpees, ama-lunges, ama-squats.

Isici sohlelo yilokhu okulandelayo: sakhiwe kumgomo wepiramidi. Umzuliswano wokuqala uqukethe ukuzivocavoca okukodwa, bese umjikelezo ngamunye olandelayo wengeza ukuzivocavoca okusha. Ekugcineni uzothola izivivinyo ezilandelanayo eziyi-13. Ukuvivinya ngakunye kwenzelwa ukuvivinya okuphindwe kane kwenzeka ngaphandle kokuphazamiseka.

I-Fix Challenge ifanele labo abafuna ukuthuthukisa isimo somzimba futhi ukuthuthukisa ukukhuthazela kwamandla.

11. 10 Minute Hardcore (ukujima okufishane kwesisu)

I-10 Minute Hardcore ukuqeqeshwa okufushane kwemizuzu eyi-10 yemisipha yesisu. Ngalesi sigaba, i-Autumn Calabrese ikunikeza ukulayisha ngenhloso umshini wokushicilela, ongahlali uthola umthwalo owanele ngesikhathi sekilasi. Uzothola ama-crunches wendabuko namapulangwe ohlangothini, ukwenza inkinga yomqeqeshi wokuzivocavoca anikeze ukusetshenziswa kwe-dumbbell.

Konke ukuqeqeshwa kwenziwa kuMat futhi kuqukethe imibuthano emi-2. Umjikelezo ngamunye uhlanganisa izivivinyo ezi-5, iminithi eli-1 phakathi kokuzivocavoca kuthathwa njengokuhlaba ikhefu elifushane ngemizuzwana engu-15. Ukuze usebenzise lolu hlelo uzodinga i-dumbbell engu-1 yesisindo esimaphakathi.

10 Minute Hardcore iphelele kuwe uma ufuna umthwalo owengeziwe kwabezindaba, ngaphandle kokuchitha isikhathi esiningi.

Umbono ngohlelo 21 Day Fix Extreme first hand

I-podistica yethu i-Xenia isanda kuqala ukwenza lolu hlelo. Sikunikeza umbono wakho mayelana nokuqeqeshwa kwe-21 Day Fix Extreme, okuyi UXenia ubhalele ngomusa isiza sethu ngemuva kwamasonto okuqeqeshwa ne-Autumn Calabrese.

“Uhlelo lweviki 21 Day Fix Extreme ngemuva. Ukubuka konke okufushane ngokuqeqeshwa:

1.I-Plyo Fix Extreme

Ukuqeqesha kunzima kodwa kuyenzeka.

Zonke izivivinyo ukweqa okungafani. Ubunzima bungalungiswa ngesisindo sama-dumbbells, noma wenze inguqulo eyenziwe lula.

Ijubane alisiqhekeki. Ngemuva kokuzivocavoca ngalunye, kunemizuzwana engu-10-20 yokuphefumula.

Kubaluleke kakhulu ukulandela inqubo yokwenza izivivinyo, ngoba ukuqeqesha iVysokogornaya.

2.Upper Fix Extreme

Ukutadisha imisipha yomzimba ophezulu.

Ngokubona kwami ​​uqeqesho alunzima.

Ukuzivocavoca ngakunye okune-dumbbells imizuzwana engama-30 kwenziwa ngesisindo esiningi namasekhondi angama-30 ngesisindo esincane.

Iyunithi ngayinye ibuye ibe nokuzivocavoca nge-chest expander.

Ukuqeqeshwa kwekhwalithi nokuzivocavoca okudala. Ijubane elikhululekile nesifundo esihle kakhulu somzimba ongenhla!

3. Ama-Pilates Fix Extreme

Sebenza wonke umzimba, kepha ugxile emaphephandabeni.

Ukuzivocavoca okuhle kakhulu!

Yonke imisipha iyasebenza, kepha ekugcineni akukho ukukhathala kwasendle.

Ukuzivocavoca kwenziwa nge-expander. Kunomthwalo omkhulu ngemuva (kimi lokhu kuhlanganiswa okukhulu)

Umthwalo ungalungiswa ngokuqina kwe-expander noma ukungezwani kwetheyiphu.

4. I-Lower Fix Extreme

Ukuqeqeshwa emzimbeni ongezansi.

Amaphaphu ajwayelekile nezikwele, izakhi ezithuthukile ze-plyometric

Ngenxa yama-dumbbells nemisipha plyometric elayishwe kahle.

Lokhu kuqeqeshwa kungithanda kakhulu!

5. ICardio Fix Extreme

Kimi lokhu kungukuzivocavoca okunzima kakhulu (kepha angiyena umlandeli omkhulu we-cardio)

Ijubane alihlanyi, kepha lishesha ngokwanele.

Izimpumputhe namaphaphu anezimbumbulu zithathelwa indawo yi-cardio emsulwa. Kulokhu kuqeqeshwa uzoshisa amanoni!

6. Engcolile 30 Fix Extreme

Ukuqeqeshwa kwawo wonke amaqembu emisipha.

Izinga lobunzima lilinganiselwe. Ijubane lipholile.

Awunawo umshini wokuthuthukisa ohlukile.

7. I-Yoga Fix Extreme

Ngicabanga ukuthi ukuzivocavoca okuhle kubathandi beyoga.

Ngoba “abaphikisi” kuyinto elula.

Imilenze, emuva, izingalo - konke kuhamba kahle.

Umculo omnandi, ijubane elipholile.

Indlela enhle yokuqeda amaviki asheshayo.

Ukusebenza kwebhonasi kimi kuhlolwe:

1. 10 Iminithi Hardcore

Ngokubona kwami ​​ukuqeqeshwa akunzima. Ijubane lipholile. Cindezela kusetshenziswe kahle.

2. I-ABS Fix Extreme

Lo msebenzi ungaba enye indlela esebenzisekayo kuneNgcolile 30. Noma ukwengeza okuhle kukho.

Sebenza wonke amaqembu emisipha. Ukuzivocavoca okwanele emaphephandabeni.

Ukuvela kwami ​​kohlelo, kuphela okuhle !!! Konke ukusebenzisa kwakhiwe kahle. Imisipha isebenza ngokuzinikela okuphelele. ”

Sikholwa ukuthi wonke umfundi uzokwazi ukuthola ukuqeqeshwa okufanelekile phakathi kwezinhlelo ezahlukahlukene ze-Autumn Calabres. Bheka futhi i-21 Day Fix: ukubuka konke okuningiliziwe kwakho konke okuyinkimbinkimbi yokuqeqesha.