Okuqukethwe
UChalene Johnson unguMdali we eyaziwa nge-Turbo Jam, edume kakhulu phakathi kwabathandi bokuzivocavoca ekhaya. Namuhla sikhuluma ngamavidiyo (ibhonasi) engeziwe avela kulolu chungechunge, adalwe ngemva kokukhishwa okukhulu.
Ukujima okuphumelelayo u-chalene Johnson
I-Turbo Jam iwukuzivocavoca umzimba wonke okusekelwe ezintweni ze-kickboxing kanye nokuzivocavoca kwamandla. Lolu hlelo lusize u-chalene Johnson ukuthi athole ukuthandwa emhlabeni wonke, okwathi ngemva kwalokho wakhulula inqwaba yokuqeqeshwa okwengeziwe esifuna ukukunakwa. Sizogxila kumavidiyo amane ekhwalithi ephezulu: izinqe nesisu, ukukhonkotha, ukujima kwe-cardio nge-fitball yomzimba wonke. Konke ukujima kwenzelwe abafundi abasezingeni eliphakathi.
1. I-Turbo Jam – I-Total Body Blast (umzimba ogcwele)
I-Total Body Blast ukuqeqeshwa kwamandla e-aerobic nge-fitball yomzimba wonke. Ngosizo lwayo, uzokwazi ukushisa ama-calories, usebenze ezindaweni ezinenkinga futhi uholele emisipha. Ikakhulukazi njengohlelo kulabo abafuna ukusebenzisa i-fitball. Kulolu hlelo i-Shalin yenza kube lula kakhulu. Ngeke ukhulule ibhola lerabha ezandleni ngesikhathi sonke sokujima.
Uhlelo luzoshintsha amandla ne-cardio. Ulindele ama-squats, ama-push-UPS, ama-crunches, ukushwibeka kwemilenze, ukugxuma okuningi nakho konke lokhu nge-fitball. Ukushaya kwenhliziyo yakho kuzoba endaweni yokulahlekelwa isisindo ekilasini lonke. I-Total Body Blast izothuthukisa umzimba wakho, isuse amafutha emzimbeni futhi izosiza ekuhlukaniseni ukuqeqeshwa.
- Izinsiza kusebenza: i-fitball
- Isikhathi Esithathwa: imizuzu ye-60
Bheka futhi: Ukukhetha okuphezulu: Ukuzivocavoca okungama-50 nge-fitball slimming.
2. I-Turbo Jam – I-Cardio Party Remix (ukuzivocavoca kwe-cardio)
Kodwa uma ufuna ukuthola i-cardio-load ejulile, zama uhlelo lwe-Cardio Party Remix. U-Chalene Johnson ukuthembisa imizuzu engu-30 eshisa kakhulu. Ukuqeqeshwa wenziwa ngomnyakazo oqhubekayo kusukela kwesokuqala kuya kwesesibili sokugcina. Ngokuyisisekelo lolu hlelo lwakhelwe phezu kwezakhi ze-kickboxing ezihambisana nokuvivinya umzimba nokudansa. Ukunyakaza kwashintsha ngokushesha ngemva kokunye, ngakho-ke kufanele ugxile kakhulu kulo lonke ikilasi.
Phakathi nohlelo kufakwe uShalin ingxenye yemizuzu emithathu ye-Turbo, lapho uzothola khona ukuzivocavoca okukhulu nezinga eliphakeme kakhulu. Futhi emizuzwini eyi-10 yokugcina umqeqeshi ushiye ama-kickboxing, azokwengezwa ukuze asebenze imisipha yomzimba ongezansi.
- Inventory: ayidingeki
- Isikhathi Esithathwa: imizuzu ye-30
Uhlolojikelele lwazo zonke izinhlelo zika-chalene Johnson
3. I-Turbo Jam – Kickin Core (ye-crust)
Ukujima kwe-Kickin Core kuzokusiza uqinise imisipha yakho ye-corset futhi ushise amafutha esiswini. Uhlelo lungahlukaniswa ngezigaba ezimbili. Engxenyeni yokuqala ulindile izivivinyo zokushisa amafutha kusukela ku-kickboxing enezici zomdanso nama-aerobics, okwenzeka ngesivinini esiphezulu ngaphansi komculo ovuthayo. Ngosizo lwezikhathi zokuphumula uzosheshisa imetabolism, ushise amakholori namafutha kuwo wonke umzimba. I-Cardio ithatha imizuzu engama-30.
Engxenyeni yesibili uzobe uqeqesha ngeso emisipha ewumgogodla. Chalene Johnson unikeza elula Ukuzivocavoca nge-fitball okokuqala iqonde bese ivundlile, ilele ebholeni. Ekugcineni uzokwelula imisipha yomzimba wonke. Kanye nengxenye ye-hitch ne-fitball ihlala imizuzu eyi-15.
- Izinsiza kusebenza: i-fitball
- Isikhathi Esithathwa: imizuzu ye-45
4. I-Turbo Jam Live - I-Booty Sculpt ne-Abs (yezinqe nesisu)
I-Booty Sculpt kanye ne-Abs yimisipha yomzimba wonke egcizelela ama-glutes kanye nesisu. UChalene Johnson wathatha izivivinyo ezisebenzayo zamandla ngama-dumbbellslokho kuzokusiza ukuthi ususe indawo enenkinga futhi uqinise umzimba. Futhi lolu hlelo luhlanganisa i-cardio-izikhathi ezimfushane zokushiswa kwekhalori eyengeziwe. Ezivivinyweni eziningana, uzodinga i-expander (ibhande le-elastic) ezinyaweni zami, kodwa ungenza ngaphandle kwayo.
I-Sakura ayisebenzisi nje izivivinyo ezijwayelekile (squats, swings, ukuphakamisa imilenze), kodwa futhi kuhlanganisa ukunyakaza komdanso, esiza ukusebenzisa ngokugcwele ingxenye engezansi yomzimba. Imizuzu emi-5 yokugcina yenzeka phansi lapho uzokwenza khona izivivinyo zomzimba eziphansi.
- Izinto ezisetshenziswayo: ama-dumbbell, isandisi ezinyaweni (uma uthanda)
- Isikhathi Esithathwa: imizuzu ye-30
Khumbula ukuthi u-chalene Johnson naye unohlelo lwesibili lwe-Turbo Jam: Fat Burning Elite, esiyichaze ekuqaleni. Ungakhohlwa ukuzama lolu hlelo!
Bheka futhi: I-Platform BOSU: kuyini, izinzuzo nezingozi, izivivinyo ezinhle kakhulu ne-Bosu.