Ukuqeqeshwa kwesikhawu sokuncipha kwesisindo nethoni yemisipha evela kuCindy Whitmarsh

Shintsha izivivinyo zakho zenjwayelo ukuze uzifake ohlelweni lwakho lokufaneleka ngamandla ukuzivocavoca kwesikhashana kusuka kuCindy Whitmarsh. I-Ultra Fat Burning Workout wuhlelo ongehlisa ngalo isisindo futhi uguqule umzimba wakho ube yisimo esimangalisayo.

Incazelo yohlelo Cindy Whitmarsh I-Ultra Fat Burning Workout

I-Ultra Fat Burning Workout iyi-ultra-fat-burning Workout yawo wonke umzimba ezokusiza ulahlekelwe isisindo futhi usheshise imetabolism. Uhlelo lwakhiwe phezu kwesimiso sokuphumula: uzokhuphula izinga lokushaya kwenhliziyo yakho libe sezingeni eliphezulu ukuze ushise amakholori namafutha. Cishe konke ukuqeqeshwa yenzeka ngesivinini esikhulu , ngamakhefu amafushane ekuzilolongeni kwamandla. Uhlelo Cindy Whitmarsh umthwalo onzima kakhulu, kodwa ngenxa yalokhu ungathola esheshayo nekhwalithi imiphumela.

Sibutsetelo sayo yonke imisebenzi ethandwayo uCindy Whitmarsh

Ukuqeqesha I-Ultra Fat Burning Workout inezigaba ezimbalwa:

  • Kulungele (3 amaminithi). Ukuzivocavoca kokuqala kokufudumala kuzolungiselela umzimba wakho umthwalo.
  • I-Cardio (6 imizuzu). Ukuzivocavoca kwe-Aerobic ukwandisa ukweqa kwenhliziyo, ama-squats amandla.
  • Amahlombe (3 amaminithi). Ingxenye emfushane yokuzivocavoca kwamandla emahlombe ukuze ukwazi ukubamba umoya wakho ngaphambi kwemizuzu emihlanu elandelayo ye-aerobic.
  • I-Cardio (5 imizuzu). Ingxenye ye-cardio eqine kakhulu ukuze ukushaya kwenhliziyo yakho kufike ezingeni eliphezulu. Ulinde i-Burpee futhi ugxume.
  • I-Biceps (2 amaminithi). Qinisa imisipha yezandla ngokukhethwa okuncane kokuzivocavoca kwama-biceps akho.
  • Ukuzivocavoca kwe-Cardio + amandla (imizuzu eyi-10). Kule ngxenye yokuzivocavoca kwe-cardio kuhlanganiswe nokuzivocavoca kwethoni yemisipha.
  • Ukuzivocavoca amandla (8 imizuzu). Ukuqeqeshwa kuzophela ngokuzivocavoca kwe-toning ukuqinisa imisipha yezingalo, imilenze kanye ne-abs.
  • Welulekela (4 imizuzu). Ekugcineni uzobe welula imisipha ngemva kokuzivocavoca.

Uhlelo luthatha imizuzu engu-42, kodwa lapho umfutho b ukuzibandakanyaonisikhathi esiningi kakhulu akwenzi mqondo. Ayilungele abaqalayo, ukujima kuklanyelwe ngokwesilinganiso esingenhla. Ukuzivocavoca kuboniswa ngenguqulo elula, emaphakathi neyinkimbinkimbi, ngakho-ke uma ufuna uhlelo lube lula.

Ngokuzivocavoca uzodinga ama-dumbbells, amabhola emithi, intambo ye-jump kanye nebhola lokuzivocavoca. Kodwa-ke, amabhola emithi angashintshwa nge-dumbbell noma aqeqeshe ngaphandle kwayo. Intambo yokweqa kanye nebhola lokuqina akuzona izimfanelo eziphoqelekile, omunye wabangane uCindy Whitmarsh ukukhombisa izivivinyo kungabikho okokusebenza okwengeziwe.

Ubuhle nobubi bohlelo noCindy Whitmarsh

buhle:

1. Lokhu kuwukuzilolonga okusebenzayo kokushiswa kwamafutha okuzokusiza ukunciphisa umzimba, ukusheshisa imetabolism futhi kuthuthukise ukukhuthazela kwenhliziyo.

2. Ngaphezu kwe-cardio efakwe ohlelweni lokuzivocavoca kwamandla ekhwalithi, ngakho-ke uzosebenza nasezindaweni zezinkinga.

3. Ukuqeqeshwa kwesikhashana, kodwa ngisho nasezikhathini zokunciphisa amandla, uzosebenza ngethoni yemisipha. Ngeke uphazamiseke ngisho nangesekhondi kulo lonke uhlelo lwemizuzu engama-40.

4. UCindy Whitmarsh, kanye nabasizi babo babonisa ukuguqulwa okuningana kokuzivocavoca, ngakho umthwalo uzohluka ngokwamakhono akho.

5. Uhlelo luningi kakhulu i-plyometric ehlukahlukene ezokusiza ukuguqula izinqe nezinqe zakho, khipha amafutha ezingxenyeni ezingaphandle nezingaphakathi zemilenze.

6. USindi uthathe izivivinyo zekhwalithi ephezulu nge-fitball. Ngenxa yalokhu uzosebenza imisipha nge-amplitude enkulu.

bawo:

1. Uhlelo aluhambisani nezinga lokuqala lokuqeqeshwa, kanye nalabo abagwema ukuqina kwe-cardio Workout.

2. Ukushaqeka okuningi kokugxuma, ngakho-ke impahla ayifanele labo abanezinkinga zamadolo, i-ankle, amalunga, izitsha. Kulokhu sincoma ukuthi ubheke i-aerobics enethonya eliphansi nge-Tracy mallet.

Isingeniso Se-Ultra Fat Burning Workout eno-Cindy Whitmarsh

Izibuyekezo ngalolu hlelo, uCindy Whitmarsh:

Ukuzivocavoca ngamandla okushisa amafutha kuzokusiza ukufeza ukuguqulwa okuphelele komzimba wakho. Ukuhlangana noCindy Whitmarsh, uzoqeda amafutha, uqinise imisipha futhi ulahlekelwe isisindo ngokushesha kunangaphambili.

Funda futhi: Iziteshi eziyi-10 ezidumile ze-youtube ngokuqina ekhaya ngesiRussia.

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