AmaReps aphezulu ukuqeqeshwa ngamandla okukhulu kusuka kuKate Frederick wawo wonke amaqembu emisipha ane-barbell, ama-dumbbells ne-band elastic. Lolu hlelo lulungele ukuklanywa komzimba, ithoni yemisipha nokususa zonke izindawo ezinenkinga.
Incazelo yohlelo Ama-High Reps avela kuKate Frederick
UKeith Frederick waklama ukuqeqeshwa, okulandela imigomo eminingana: ukushisa amafutha, ukusheshisa imetabolism, ukuthuthukisa ithoni yemisipha, ukwenza ngcono amandla nokukhuthazela. Lokhu kutholakala nge ukuphindaphinda okuningi kokuvivinya umzimba ngezisindo zamahhala. UKate uyahlukahluka ngesimo somoya nobubanzi bokunyakaza, ushintsho, ukuzivocavoca umzimba, usebenzisa ukunyakaza, ukuze uthole umthwalo osindayo kusuka ekuzivocavoca amandla okujwayelekile. Uzozivocavoca ngokunye nge-barbell, ama-dumbbells nebhendi enwebekayo ukuze wakhe umzimba oqinile futhi ozacile.
Abaphenduli abaphezulu boHlelo bahlala imizuzu engama-65 futhi baqukethe Izingxenye ezi-9 ezimfushaneigxile eqenjini elithile lemisipha. Ingxenye ngayinye ifaka ukuvivinya umzimba okuningana kusetshenziswa ama-dumbbells, ama-barbells, ama-band elastic noma konke kuhlangene. Kwesinye sezigaba zokugcina kusetshenziswe amapuleti ephepha omthwalo owengeziwe emilenzeni nasezinqeni. UKate uyashintsha phakathi kwezingxenye zezingxenye ezingenhla nezingezansi, ngakho-ke ikilasi libonakala lilinganise kakhulu:
- Imilenze (squats nge-dumbbells ne-barbell)
- Amahlombe (ukuzivocavoca kwamahlombe nge-barbell, i-dumbbells ne-tape)
- Emuva (izivivinyo zakho zangemuva nge-barbell, i-dumbbells ne-tape)
- Imilenze (amaphaphu ane-barbell, ama-deadlifts nokuphakamisa ama-tiptoes ngama-dumbbells)
- Ama-biceps (ukuvivinya ama-biceps nge-barbell, ama-dumbbells neteyipu)
- I-Triceps (ukuzivocavoca ngama-dumbbells nebhendi ye-triceps reverse push-UPS)
- Imilenze (amaphuphu ohlangothini nawokuhlukanisa usebenzisa amapuleti ephepha)
- Isifuba (pushups kanye nokuzalanisa i-dumbbell elele phansi)
- I-Core ne-Abs (izivivinyo zesisu phansi)
Ngaphambi kokuqala kwesigaba ngasinye sokuzivocavoca cacisa ukuthi imaphi ama-dumbbells wesisindo asebenzisa umqeqeshi. Uyacelwa ukuthi uqaphele ukuthi isisindo esibhalwe ngama-lbs, sokuguqula sibe ngamakhilogremu, sihlukanisa inani elicacisiwe ngo-2.2 (ngokwesibonelo, amakhilogremu ayi-10 = 4.5 kg). UKate unikeza izivivinyo zamandla zakudala, kepha kukhona nokuzivocavoca kwasekuqaleni okusebenzisa ngasikhathi sinye ibhande nokunwebeka nezimbumbulu. Ngokwesifiso kungenzeka ukuthi ukhiphe ngamabhande nokunwebeka kwezinsimbi, kepha kudingeka ubhangqwana obuncane bama-dumbbells.
IComplex High Reps ukwakheka kwayo kuyefana neBlue Pump. Iqembu ngalinye lemisipha lihambelana nengoma eyodwa, ukuzivocavoca, kanye nethempeli kuyashintshwa ngokuhambisana nomculo, futhi uhlelo ngokwalo ukusetha iminyakazo lubhekisa kwividiyo yeLes mills. Kepha uma ukuzivocavoca kweBody Pump kusekelwe ekuzivocavoca nge-barbell e-High Reps Kate Frederick isebenzisa imishini eyahlukahlukene leyo lwenza uhlelo lucebe kakhulu futhi luthakazelise.
Ubuhle nobubi bohlelo
buhle:
1. Program High Reps eyakhelwe kumgomo wokuzivocavoca ngamandla we-mnohopoliarnosti. Ngenxa yalokhu uzokwazi ukufeza ithoni yemisipha, ukuthuthukisa ikhwalithi yomzimba nokususa amafutha ezindaweni eziyinkinga.
2. UKate Friedrich usebenzisa ukunyakaza okusheshayo nokushesha, nokuzivocavoca umzimba ukuze anikeze umthwalo ogcwele emisipheni yakho. Ekupheleni kwengxenye ngayinye yendawo eqondiwe isemandleni amakhulu kakhulu.
3. Lolu hlelo luyisakhiwo esinekhono kakhulu: ukuhlukaniswa kwamaqembu emisipha, ukushintshanisa imithwalo emzimbeni ophezulu nangaphansi, ukuhleleka okuzivocavoca okulula.
4. UKate kule vidiyo ukhetha ukuqeqeshwa kwamandla okudala, kepha ngokusebenzisa imishini eyengeziwe, ukuzivocavoca kwaba yikho zihlukahlukene kakhulu futhi ziyathakazelisa. Isibonelo, usebenzisa womabili ama-dumbbells ne-elastic band ukukhulisa umthwalo.
5. Ukusebenza ngezisindo zamahhala kuzokusiza wandise ukukhuthazela namandla, futhi usebenzise ngokuphelele yonke imisipha emzimbeni wakho.
bawo:
1. Uzodinga i-Arsenal yamathuluzi angeziwe: barbell, dumbbell, band nokunwebeka, amapuleti amaphepha. Ngaphezu kwalokho, kuyinto efiselekayo ukuba nezisindo eziningi zamaqembu emisipha ehlukene.
2. Lolu hlelo lwenzelwe ukusebenzelana okuthuthukile. Futhi hhayi kuphela ngenxa yomthwalo ophakeme (ikakhulukazi uma ungancishiswa ngokuthatha i-dumbbell / pancake elula), bese usetha izivivinyo zamandla ngezisindo zamahhala, lapho kubaluleke kakhulu ukulandela inqubo efanele futhi ube nolwazi lokufundisa.
UKate Frederick uncoma ukuthi wenze ukuvivinya umzimba ama-High Reps 1-2 ngesonto. Ngalolu hlelo awuyakhi imisipha, kepha uzofinyelela umzimba omuhle, onamathoni futhi othambile.
Bheka futhi: ukuqeqesha amandla uMuscle Max, uKate noFrederick.