Ufuna ukuvalelisa emafutheni futhi Sigoqa esiswini sami? Ngemuva kwalokho uhhafu kaBilly awunalutho ngokususelwa kumasu akhe adumile i-tai-Bo enzelwe wena nje. Ukuzivocavoca kwe-Insane Abs kuzosiza ukushisa amanoni emzimbeni wonke, kuqinise isisu futhi kuqede uhlangothi oluzondwayo.
Incazelo yohlelo uBilly uhhafu wesikhala
UBilly Blanks owaziwa njengoMdali wokuzivocavoca uTae Bo ukunilungiselele uhlelo ozokwazi ngalo ukudonsa isisu nokwehlisa okhalweni. I-Insane Abs iyi- ukuzivocavoca okulinganiselayo nokuphumelelayo ukuthuthukisa umzimba wakho. Kodwa-ke, lungela ukujuluka njengoba lokhu kungumsebenzi we-cardio wesikhawu! Ngenxa yobuciko be-aerobic karate uzocwilisa amafutha esiswini, ususe izinhlangothi futhi uqinise imisipha ye-corset. UBilly Blanks uyazi ukuthi angakuletha kanjani esiswini esincane nesinqe esihle.
Uhlelo Insane Abs luhlala imizuzu engama-50. Engxenyeni yokuqala uzokwenza izivivinyo ze-abs endaweni emi: uphendulela umzimba, ushwiba izingalo, ukukhahlela okuyindilinga, ukuphakamisa amadolo, ukuguquka kwemilenze. Engxenyeni yesibili uzozivocavoca i-corset yemisipha elele phansi: ama-crunches ahlukahlukene, ukuphakamisa imilenze, ibhayisikili, ukuma okungaguquki. Okokuqala, wenza izivivinyo ngokuhamba kancane, unake amasu, bese ngejubane elisheshayo ukukhuphula izinga lokushaya kwenhliziyo.
Imiyalo yesinyathelo ngesinyathelo yokuthi ungasikhipha kanjani isisu bese ufaka abezindaba ekhaya
Emakilasini ngeke udinge okokusebenza okwengeziwe, kuphela uMethi phansi. Uhlelo Insane Abs olufanele ukuqeqeshwa okuphakathi. Kepha ungathembeli kuqeqesho olulinganisiwe oluthule. Ngisho nama-crunches endabuko enziwa ngejubane elisheshayo. Awukwazi ukushisa amafutha esiswini ngaphandle kwe-cardio, ngakho-ke kulo lonke uhlelo uzolugcina isikhawu se-aerobic sihambile. Ngeke nje usebenze ekuqiniseni imisipha yesisu, kepha futhi kuzoshisa amanoni kuwo wonke umzimba.
Ubuhle nobubi bohlelo
buhle:
1. Lokhu kuvivinya okubhekiswe emisipheni yesisu nasemzimbeni. Uma ngabe Indawo enenkinga isisu kanye namahlangothi, khona-ke i-Insane Abs idalelwe wena.
2. Lolu hlelo luhlanganisa ukuzivocavoca kwe-cardio ukushisa amafutha esiswini nokuzivocavoca phansi ukuqinisa i-corset yemisipha. Ngakho-ke, usebenza endaweni yakho yenkinga ngokugcwele.
3. UBilly Blanks uthathe imithambo yokuzivocavoca ephumelelayo yemisipha eqondile kanye ne-oblique yesisu eyenziwa endaweni emi. Lezi zivivinyo zizokusiza uqinise umhlane wakho, uqinise isisu futhi wehlise okhalweni.
4. Ukuqeqeshwa kwenzeka kwimodi yesikhawu, okuzokuvumela ukushisa ama-calories amaningi futhi baqhube isifundo ngendlela ekhiqizayo ngangokunokwenzeka.
5. Uhlelo alukho ukweqa nokushaqeka okungalingani konke ngenxa yezizathu zempilo.
6. Uhlelo lutholakala kuBilly Blanks lumisa kaningi futhi lubambezele ijubane lokuvivinya umzimba.
bawo:
1. Uma ungumthandi wokuqeqeshwa ngesitayela se-kickboxing, inqubo uBilly uhhafu wengubo okungenakwenzeka ukuthi uyidlulise.
2. Ukuzivocavoca umzimba (ikakhulukazi usendaweni omile kuyo) kudinga amasu afanele okusebenzisa izicubu zesisu. Ngesikhathi sokuvivinya umzimba, qaphela futhi uqinise imisipha yakho eyinhloko.
Uhlelo uBillie uhhafu we-Insane Abs engenalutho uhlanganisa ngokumangalisayo ukuvivinya umzimba ngokushiswa kwamafutha nokusebenza ngokuzivocavoca kwe-corset yemisiphaukwenza isisu sakho sibe flat futhi sihle. Kepha uma ufuna ukuletha ukushaya okuchotshozayo ezinqeni nasezinqeni, qiniseka ukuthi uzama ukuzivocavoca noBilly uhhafu wengubo: Cardio Inferno.