Ukuqina - wuhlelo oluvela kuKate Frederick, olufaka phakathi izitayela eziningana zokuqina: i-aerobics yesinyathelo, i-cardio yakudala, ukuqeqeshwa kwamandla ngezisindo namandla okuzivocavoca ngebhande lenjoloba.
Ukuchazwa kohlelo Lokuqina noKate Frederick
UKate ushumayela impela ukuqina okunzima futhi okunolaka, eyenzelwe umfundi othuthukile. Lokho Kukhulu kuphila ngokuvumelana negama lalo: lokhu kuvivinya umzimba kukhulu impela. Uma ufuna ukushisa amanoni nokuqinisa umzimba esikhathini esifushane, uhlelo luzobhekana nalo msebenzi. Inikeza uhlobo lomthwalo ohluke kakhulu oluzokusiza ukuthi ungene ngqo ekuthuthukiseni imizimba yabo.
Ngakho-ke, umfutho uqukethe ama-vedernicova amabili:
1. Ukuqeqeshwa okuyisisekelo. Kuthatha imizuzu engama-55 futhi kunikeze ukuzivocavoca okuhlanyayo kwe-aerobic. Isigaba senzelwe umuntu onolwazi, i-novice ngeke igcine ijubane, elibeka uKate Frederick. Ukuqeqeshwa kuhlukaniswe izingxenye ezimbili:
- Uzoba yingxenye yokuqala ukwenza i-aerobics enamandla nge-step-platform. Ukushintsha njalo kwenhlanganisela, isivinini esisheshayo, ukweqa kokushaqeka - konke lokhu kuzokusiza ukuthi ushise inani eliphakeme lamakhalori ngesikhathi esabiwe.
- Engxenyeni yesibili yohlelo ulinde wena ukuzilolonga kwe-cardio, lapho i-inventory ingadingeki. Isigaba sokuphumula sakhiwe kumgomo wokuqina lapho-ke sizokhuphukela phezulu, bese sincipha.
2. Ukuqeqeshwa kwebhonasi (iBootcamp). Lolu hlelo lwemizuzu eyi-10 lokusebenza ezindaweni ezinenkinga. Kufaka phakathi izivivinyo zokusebenza zakudala zokuthuthukisa imisipha kanye ne-cardio encane ukukhulisa izinga lokushaya kwenhliziyo. Ukuzivocavoca uzodinga ama-dumbbells, ibhande lenjoloba kanye neMat.
Amakilasi endaweni yesikhulumi kuyasebenza kakhulu (ikakhulukazi umzimba ophansi), ngakho-ke uma ungenayo i-inventory ewusizo, sekuyisikhathi sokuyithenga. Futhi ngenkathi ungenza uhhafu wesibili wamavidiyo lapho imishini yokuzivocavoca ingadingeki. Ukuqeqesha kuyakhathaza kakhulu, ngakho-ke uma udinga ukukwenza ngezingxenye. Gxila empilweni yakho futhi ungazithwesi ngokweqile ngengcindezi.
Ubuhle nobubi bohlelo
buhle:
1. Ohlelweni uKate Friedrich ukuvivinya umzimba ngeqophelo eliphezulu okusiza ukushisa amanoni emzimbeni wonke futhi kusheshise imetabolism yakho.
2. Ukuqeqeshwa kweCardio kuhlukaniswe kahle kube izingxenye ezi-2: ngesinyathelo nangaphandle. Ungakhetha okuhle kakhulu kuhhafu wakho, uma ungakakulungeli ukuhlanganyela ehoreni eli-1.
3. Isinyathelo sokuvivinya umzimba ngendlela kuyindlela ephumelela kakhulu yokuqeda amanoni asemilenzeni nokwenza lokho izindawo eziyinkinga njengezikhwama zezihlalo, amathanga angemuva nangaphakathi.
4. Ukuqeqeshwa kwamandla amafushane kuzoqinisa imisipha yakho futhi kwenyuse umthwalo, futhi isikhathi esifushane sizovumela ukugcwalisa noma yiluphi olunye uhlelo.
5. Uma ungenayo i-inventory yasekhaya, usengayiqedela le nkambo yokufaneleka. Vele wenze ingxenye yesibili yokuzivocavoca umzimba ngamandla lapho amakilasi abanjwa kuphela ukwehla kwesisindo.
bawo:
1. Ukuqeqeshwa akunakubizwa ngokuthi kuphelele. ICardio-umthwalo ohlelweni muhle impela, kepha ukuqeqeshwa kwamandla emizuzu eyi-10 akubonakali kwanele.
2. Uzodinga okokusebenza okwengeziwe: ama-dumbbells, isinyathelo, itheyiphu yokunwebeka, ukhaphethi.
3. UKate unikeza umthwalo onzima kakhulu, ofanele umfundi osezingeni eliphakeme. Phakamisa i-athikili yokubuka: Ukusebenza okuphezulu kwe-cardio yasekhaya imizuzu engu-10.
Ukuqina kuzofanelana nalabo abafuna uhlelo olunamandla lwe-aerobic , futhi akasazibheki njengoyisiqalo kwezempilo. Ngezifundo ezijwayelekile noKate Friedrich, maduzane uzothola ifomu elihle: linikeza ukuzivocavoca okuhle kakhulu.
Bheka futhi: Shisa amafutha amaningi ngokweqile nge-kickboxing evela kuKate Frederick.