ICE: uhlelo olunzulu lokuqeqeshwa okuphakathi naphakathi kusuka kuKate Frederick

Uma ufuna uhlelo lwekhwalithi ephezulu kakhulu olufanele ibanga elibanzi labafundi khona-ke siyakunikeza uchungechunge lwezivivinyo ezivela kuKate Frederick. Uhlelo lwe-ICE Conditioning olumaphakathi noma oludlulele oluklanyelwe ngokukhethekile ukuqeqeshwa kweleveli emaphakathi. Uzokwazi ukunciphisa umzimba, uqinise imisipha, usebenze umzimba wonke ekhaya.

Uhlolojikelele lohlelo ICE oluvela ku-Kate Frederick

I-ICE iyinkimbinkimbi eyingqayizivele, isikhawu, ukuqeqeshwa kwe-aerobic namandla okuzokuheha ngokuqinisekile ngezinhlobonhlobo nokusebenza kwayo. U-Kate Friedrich unikeza Amavidiyo we-19 ubude besikhathi obuhlukene ukuqinisa wonke amaqembu emisipha, ukushiswa kwamafutha, ukusheshisa imetabolism nokuthuthukisa umzimba. Ngokwezicelo eziningi zabalandeli uKate wenze uhlelo olufanela iningi labasebenzi, hhayi nje amazinga athuthukile okuqeqeshwa. I-complex ifake nevidiyo emfushane ezokusiza ukuthi ukhuphule izinga lokuqeqeshwa.

Ingxenye yohlelo lwe-ICE ihlanganisa:

• 7 ukuqeqeshwa okuyisisekelo imizuzu 40-50;
• Ukuqeqeshwa kwamandla okusheshayo oku-5 kwamaqembu emisipha ngayinye yomzimba ongaphezulu (Ukuqina Kwemisipha);
• 5 ukujima okufushane kwe-cardio ukuze ushise amafutha (Blizzard Blast);
• 2 ukujima okufushane (I-Icy Core).

Izinga lohlelo - Eliphakathi (isilinganiso), kodwa izifundo zinjalo Jikelele. Uma uthatha i-dumbbell esindayo futhi wengeza kuvidiyo yokuqeqeshwa okuyisisekelo I-Blizzard Blast, kanye namazinga athuthukile okuqeqesha afana. Uma ukhetha uhlelo lwesifundo lwabaqalayo, futhi abaqalayo bazokwazi ukubhekana nobunzima. Ngokungafani nezinye izinhlelo eziningi zikaKate Friedrich, kulolu chungechunge ngeke udinge uhlu lokusungula. Ama-dumbbell asetshenziswa kakhulu, kwesinye isikhathi inkundla yokukhuphuka kanye ne-fitball, amabhande amabili okunwebeka wevidiyo.

Izinzuzo zohlelo ICE:

• Inikeza izivivinyo ezihlukene eziyi-19 zomzimba wonke
• U-Kate Friedrich wenze inhlanganisela efanele yemithwalo ye-cardio namandla
• I-complex izokusiza ukuba ushise amafutha futhi uqinise imisipha, futhi uthuthukise izinga lomzimba
• Ungahlanganisa amavidiyo amade namafushane ukwenza amakilasi awo alungile
• Ngenxa yohlelo lokuqeqeshwa kokuhlukahluka akusona isikhathi sokudinwa
• Ngokungafani nezinye izinhlelo Kate Friedrich, uzodinga amathuluzi ahlukahlukene. Ikakhulukazi ama-dumbbell, kuvidiyo ehlukile - isiteji sokukhuphuka.

UKate Friedrich uyanikela izinhlobo eziningana zamakhalenda amaviki ama-4: ngokwezinga lokungena (Izinga lokuqala), izinga eliphakathi (Izinga lesibili) nezinga eliphezulu (Izinga lesithathu). Amazinga ayahluka ngesikhathi samakilasi ansuku zonke. Ungakhetha eyodwa yalezi zinguqulo ezintathu zekhalenda ngokwezinga lakho lokulungela, futhi ungahamba wonke amaviki angu-12, kancane kancane ukhulise ukuqina kwabo ngokomzimba.

Ezingeni lokuqala uzokwenza izivivinyo eziyisisekelo kuphela futhi wenze izikhathi ezi-5 ngesonto imizuzu engama-40-45. Ezingeni lesibili nelesithathu lengeze ukuqeqeshwa okufushane kwebhonasi futhi imvamisa yamakilasi yanda yaba izikhathi eziyisi-6 ngesonto. Ngaphezu kohlelo lwe-ICE luphinde lube namakhalenda wezinketho zokuxuba eziningana nolunye uchungechunge lokujima u-Kate Frederick.

Ukwakhiwa kwe-ICE Training Series

Ngakho-ke, ohlelweni I-ICE Series ihlanganisa izivivinyo eziyi-19, kufaka phakathi ividiyo enkulu eyi-7 yemizuzu engama-40-45 namavidiyo amafushane ayi-12 imizuzu eyi-10-20.

Ukuzivocavoca okuyisisekelo:

• I-Metabolic Ubude umzimba (imizuzu engama-45). Ukuqeqeshwa kwamandla kwemisipha yomzimba wonke, okuhlanganisa ukuvivinya umzimba okuhlangene nomthwalo emaqenjini amaningana emisipha. Ukuqeqeshwa kunamandla, ngakho-ke uzophinde ushise ama-calories. Izinsiza kusebenza: ama-dumbbells.

• Chiseled Okuphezulu umzimba (imizuzu engama-40). Ukuzivocavoca umzimba kwemisipha yomzimba ongaphezulu: izingalo, amahlombe, isifuba, i-back, i-abs. Ngokuyisisekelo uKate unikeza izivivinyo ezizimele, ingxenye yesibili yesifundo yenzeka kuMat. Izinsiza kusebenza: ama-dumbbells.

• Chiseled Okuphansi umzimba Blast (45 imiz). Ukuqeqeshwa kwesikhawu somzimba ophansi, okuhlanganisa ukuvivinya umzimba kwe-cardio namandla ezinqulwini nasezinqeni. Izinsiza kusebenza: ama-dumbbells.

• Boot Camp Isifunda (Imizuzu engama-45). Ukuqeqeshwa kwesikhashana nge-step-platform, equkethe imizuliswano engu-6. Umzuliswano ngamunye uhlanganisa izivivinyo ezi-4 zomzimba ophansi ukuya phezulu, amagxolo kanye nokuzivocavoca kwe-cardio. Ukuzivocavoca kuthatha iminithi elingu-1. Izinsiza: isiteji sesinyathelo, ama-dumbbells.

• I-Rock'm Isokisi'm I-Kickbox (imizuzu engu-45): ukuzivocavoca kwe-cardio okuqinile okusekelwe ekuzilolongeni kwe-plyometric nokuzivocavoca kwe-kickboxing. Awu lungela ukujuluka! Izinsiza kusebenza: akudingeki.

• ongaphakeme Impact Sweat (ukugibela amaminithi angu-45) 's low impact cardio Workout ukushisa amafutha kanye nemisipha yethoni. Uhlelo luqukethe izingxenye ezimbili. Engxenyeni yokuqala yokuzivocavoca udinga kuphela ama-dumbbells, engxenyeni yesibili kufanele ulindele ukuvivinya umzimba nge-step-platform. Izisetshenziswa: isiteji sesinyathelo (engxenyeni yesibili), ama-dumbbell alula.

• Kuya The Ukudla: Imilenze & Kuyakhazimula (Amaminithi angu-45): umthelela ophansi wokuzivocavoca ezinqulwini nasezinqeni phansi, okuhlanganisa ukuvocavoca phansi nge-fitball nebhande lokunwebeka. Ilungele abantu abanenkinga yamadolo. Izisetshenziswa: ibhola lokuzivivinya, ibhande lokunwebeka.

Ukujima okufushane kwemisipha (I-Muscle Meltdown)

Ukuzivocavoca okufushane kwamaqembu emisipha ngayinye yomzimba ongaphezulu: ama-biceps, i-triceps, amahlombe, isifuba, iqolo. Uhlelo lumi kanje: uzothola izivivinyo ezi-5 eziphindaphindwa emizuliswaneni emi-3. Ukuzivocavoca ngakunye kwenziwa ukuphindaphinda okungu-12, ngakho-ke ungathola ama-dumbbells aphakathi nendawo noma amakhulu (3-10 kg). Uzogxila ku-toning nokuqinisa imisipha yakho.

• I-Biceps (imizuzu eyi-15). Kufaka izivivinyo zamandla ezilandelayo zama-biceps: I-curl emile, i-Hammer Curl emile, i-Curl yomshumayeli, i-Curl Hammer Curl, i-Concentration Curl. Izinsiza kusebenza: ama-dumbbells, i-fitball.

• Amathanga (Imizuzu engu-13). Kubandakanya ukuvivinya amandla kwe-triceps: Izandiso ze-Tricep ezingaphezulu, i-Kickbacks, i-Dips, izandiso ze-Tricep zokuqamba amanga, i-Close Grip Press. Izinto ezisetshenziswayo: ama-dumbbells, isiteji/ibhentshi.

• Amahlombe (imizuzu engu-15). Kufaka izivivinyo zamandla ezilandelayo emahlombe: Cindezela Ngaphezulu, Umugqa Oqondile, I-Standing Side Lateral Phakamisa, Phakamisa Ngaphambili, I-Delt Emuva Ebholeni. Izinsiza kusebenza: ama-dumbbells, i-fitball.

• Chest (imizuzu eyi-15). Kubandakanya ukuvivinya amandla okulandelayo kwemisipha ye-pectoral: I-Cline Push-ups, i-Flat Bench Cindezela, i-Flat Bench Fly, i-Incline Bench Cindezela, i-Incline Bench Fly. Izinto ezisetshenziswayo: ama-dumbbells, isiteji/ibhentshi.

• Emuva (imizuzu engu-20). Kufaka izivivinyo ezilandelayo zamandla emhlane: I-One Arm Row, I-Pullover, I-One Arm Row Wide, i-One Arm Pullover, i-Deadlift. Izinto ezisetshenziswayo: ama-dumbbells, isiteji/ibhentshi.

Ukujima kwe-cardio okufushane (Blizzard Blast)

Lokhu kuvivinya umzimba okuqhumayo kuyisengezo esihle ezinhlelweni eziyinhloko ezizokusiza ukuthi ukhuphule ukusebenza kahle kokuqeqeshwa futhi uzifikise ezingeni eliphezulu. Ukuzivocavoca kunamandla, kuzonyusa ngokushesha izinga lokushaya kwenhliziyo yakho futhi kusheshise ukulahlekelwa kwamafutha. Ungawagijima ngawodwana ezinsukwini lapho unesikhathi esincane sokufaneleka. Ungakhohlwa ukwenza ukufudumala nokushaya ngokuhlukana.

• I-Metabolic Ubude umzimba (imizuzu eyi-12). Kubandakanya izivivinyo eziyi-10 zomzimba wonke: i-cardio, ingxenye engaphezulu, ingxenye engezansi, i-KOR. Izinsiza kusebenza: ama-dumbbells, ipulatifomu yesinyathelo.

• I-Chiseled Lower Body Blast (imizuzu engu-17). Kufaka phakathi izisindo eziyi-12 nezivivinyo ze-plyometric zamathanga nezinqe. Izinsiza kusebenza: ama-dumbbells.

• Boot Camp Isifunda (imizuzu eyi-12). Kufaka phakathi izisindo eziyi-8 kanye ne-cardio enama-dumbbell kanye nesiteji sesiteji sisebenza ngamaqembu amaningana emisipha. Izinsiza kusebenza: ama-dumbbells, ipulatifomu yesinyathelo.

• I-Rock'm Isokisi'm I-Kickbox (Imizuzu engu-14). Kufaka phakathi isethi yezithungu ezivela ku-kickboxing kanye ne-plyometric. Izinsiza kusebenza: akudingeki.

• Umjuluko Onomthelela Ophansi (imizuzu eyi-12). Kufaka phakathi izivivinyo ezingu-7 ezinenkundla yesinyathelo, okuhlanganisa nokuzivocavoca okujulile kokugxuma. Izisetshenziswa: inkundla yesinyathelo.

Ukujima okufushane (Icy Core)

Lezi zivivinyo ezisebenza kahle kakhulu ze-crust, ungakwazi ukwengeza noma yisiphi isifundo, ukuze uqinise umthwalo oqinile emshinini wokunyathelisa. Nakuba isistimu yemisipha ihileleke cishe kuzo zonke izivivinyo futhi iqhutshwa ngaphandle komsebenzi onzima owengeziwe, ukuqeqeshwa okwengeziwe kwe-cor akulimazi neze.

• Iqhwa I-1 enkulu (imizuzu eyi-10). Kufaka phakathi izivivinyo 11 on the floor press with dumbbells.

• Iqhwa I-2 enkulu (Imizuzu engu-13). Kufaka izivivinyo eziyi-10 ekucindezeleni phansi ngama-dumbbell nebhande lokunwebeka.

I-ICE - empeleni iyibhentshimark yokuqeqeshwa okuvela ku-Kate Frederick. Lolu hlelo luhlanganisa ukuqeqeshwa kwe-cardio namandla okuhlukahlukene okuzokusiza ukupompa imisipha futhi ushise amafutha. I-complex iyasebenza kakhulu futhi itholakala kuwo wonke umuntu ngokuphelele. Izame!

Bheka futhi: I-Fit Split: uhlelo olusha lokuhlukanisa oluvela ku-Kate Frederick.