Okuqukethwe
"Azikho izindawo ezinenkinga (Azisekho Izinkinga Zezinkinga)" uhlelo oluthandwayo oluvela kumqeqeshi waseMelika uJillian Michaels. Ukuqeqeshwa kwenziwa ngezinga elincane nangejubane lokuzilibazisa, kepha akufanele ulindele ukuhamba okulula. Lungela ukusebenza yonke imisipha yomzimba wakho futhi wakhe isithombe esihle.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
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- Ukuzivocavoca okuphezulu okungama-20 ukwenza ngcono ukuma nokuqondisa emuva
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- Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
Mayelana nokuzivocavoca umzimba, "Azikho izindawo ezinenkinga"
UGillian uthi ngezindawo "Azikho izinkinga" uzokwazi ukususa amafutha esiswini, qinisa imisipha evulekile, uthuthukise ukwakheka kwemilenze nezinqe. Ubunzima bayo abuvumi, ngoba uhlelo olunjalo olunzulu lusiza ukuqeda zonke izindawo ezinenkinga.
“Azikho izindawo ezinenkinga” azibandakanyi ukuzivocavoca umzimba nokugxuma, ngakho-ke lolu hlelo luthandwa kakhulu yilabo abangafuni ukuzivocavoca umzimba. Lolu hlelo luqukethe izingxenye ezi-7, okuthi zona, ndawonye noGillian nethimba lakhe nisebenze izicubu ezithile zomzimba. Ingxenye ngayinye ihlala cishe imizuzu eyi-6 futhi ifaka izivivinyo ezi-5, ezibanjwa emahlandla amabili. Lokhu kuqeqeshwa kwesifunda ngeke kushiye isisindo sakho esingeqile noma yiliphi ithuba.
UGillian usungule uhlelo olunekhono kakhulu: iningi lokuzivocavoca libandakanya imisipha eminingi ngasikhathi sinye. Isibonelo, ekuqaleni kwekilasi kuzodingeka uphinde uhlasele ngokuzalisana ngesandla lapha, ngoba nje thola umthwalo wengxenye engaphambili yezinqulu nehlombe lecala. Ngenxa yalokhu, awuqinisi imisipha kuphela, kepha futhi ushisa ama-calories angaphezulu.
Ukuvivinya umzimba udinga ama-dumbbells anesisindo kusuka ku-1 kg kuye ku-3 kg kuye ngezinga lakho lokuqeqeshwa. "Azikho izindawo ezinenkinga" kuhilela ukuzivocavoca okuningi ekwakhiweni kwengalo nehlombe, ngakho-ke ngesisindo esengeziwe sokwenza kuzoba nzima. Ngokuyinhloko, ukwenza uhlelo, qala ngezisindo eziyi-1.5-2 kg emasontweni ambalwa isisindo singakhuphuka kancane kancane.
Amathiphu wokuzijwayeza ukuthi “Azikho izindawo ezinenkinga”:
- Uhlelo aludalelwanga abaqalayo ngokuphelele kulo mdlalo. Uma ufuna ukuqala ukuncipha, kepha ungakakulungeli ukuqeqeshwa “Azisekho Izinkinga Zezinkinga”, sincoma ukuthi ubone ukujima UJillian Michaels wabaqalayo.
- Akunasidingo sokukhathazeka ukuthi umzimba wakho "uzoshaywa". Ngesisindo esingu-1.5-3 kg singaba max ukudala isimo somzimba, kepha hhayi ukumsebenzisa izidakamizwa.
- Izindawo “Ezingenankinga” zingashintshaniswa nokunye ukuzivoxavoxa noJillian, futhi kube ngcono uma kungumsebenzi we-aerobic, njengamavidiyo wokuzivocavoca umzimba okuvela ePopsugar.
- Uma ukuthola kunzima ukumelana nokuzivocavoca ngokuphelele, zama ezinye izivivinyo ezenziwa ngaphandle kwezisindo noma unciphise isikhathi.
- Qaphela ukwenziwa okufanele kokuvivinya umzimba, ukuzivocavoca umzimba kungaba buhlungu impela.
Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani
Izici Amazing "Azikho izindawo inkinga"
buhle:
- Ngesikhathi sohlelo usebenza imisipha yamahlombe, isifuba, izingalo, isisu, imilenze nezinqe. Ngemuva kokuzijwayeza umzimba wakho umzimba wakho uzobe usuthanjiswa futhi uqoshwe ngokwengeziwe.
- Ukuqeqeshwa kwenziwa ngejubane eliphansi, ngakho-ke kufanelekile kulabo abangagxumi noma i-cardio.
- "Azikho izindawo ezinenkinga" ngokususelwa kumgomo: inani elikhulu lokuphindaphinda okunesisindo esincane. Lokhu ngeke kusize kuphela ukushisa amafutha amaningi, kepha futhi kusheshise imetabolism yakho.
- UJillian usebenzisa inhlanganisela yokuzivocavoca okubandakanya inani eliphakeme lemisipha. Le ndlela isenza sikwazi ukuqeqesha ngempumelelo.
bawo:
- Isakhiwo asibafanele abaqalayo ekuvivinyeni umzimba.
- Kuhlelo akukho ukuzivocavoca kwe-cardio, ngakho-ke kufanele uthole ukuvivinya umzimba ohlangothini. Isibonelo, bheka ukusebenzisa i-cardio noJillian Michaels
Ungayikhetha kanjani i-RUG: amathiphu namanani
Ukubuyekezwa kokuthi "Azikho izindawo ezinenkinga":
Bona futhi:
- Ukuzivocavoca okuphezulu okungama-20 kwethoni yemisipha enama-dumbbell ngu-Heather Robertson
- Ukuqeqeshwa kuChloe ting: 6 ukuqeqeshwa okukhulu kwe-HIIT