Okuqukethwe
UJackie Warner (17 Agasti 1968) ungumqeqeshi wokuqina komzimba, umbhali wezincwadi ezikhuluma ngendlela enempilo futhi uMdali wezinhlelo zokufaneleka zokulahlekelwa isisindo. Waduma ngenxa yokubamba iqhaza kwakhe ku-reality show Zivocavoce kuBravo TV. UJackie uhlala eCalifornia, lapho enendawo yokuzivocavoca ne-Spa eBeverly hills. Ohlwini lwamakhasimende akhe kuhlanganisa osaziwayo abanjengoJulia Roberts no-Anne Hathaway.
UJackie Warner ukhiphe i-a 4 Uhlelo lweDVD ukunciphisa umzimba kanye namafutha ashiswayo ekhaya:
- I-Xtreme Power Circuit
- Izinsuku ezingama-30 Zokuqala Ngokushesha
- Ukuqeqeshwa kwe-Xtreme Timeaver
- I-Xtreme Abs
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
- Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
Izinhlelo zokufaneleka uJackie Warner
U-Jackie usebenzisa izimiso zakudala zokuqeqeshwa kwamandla ekhaya ukuze kwehle isisindo: indlela eyindilinga kanye nokuzivocavoca kwe-mnohoobraznye nge-dumbbells enesisindo esincane. Izinhlelo zifanele izinga eliphakathi, kodwa abaqalayo bangenza lokhu kuvivinya uma uthatha i-dumbbell encane yesisindo. By the way, ithimba iqhaza ezinhlelweni I-Xtreme Xtreme Timesaver Training kanye ne-Abs ungabona iJeriko, i-Mammatus esiyijwayele njengoMdali we-Core De Force eyinkimbinkimbi.
1. Izinsuku ezingama-30 Ukuqala Ngokushesha
Kulolu hlelo, uJackie Warner unikeza indlela engcono kakhulu yokwehlisa isisindo - Ukuqeqeshwa Kwephiramidi Yamandla, ayisebenzisayo namakhasimende akhe enkanyezi. UJackie uthi lena indlela eshesha kakhulu yokubona izinguquko emzimbeni wakho kungakhathaliseki ukuthi uqala ukwenza noma uzama ukususa ithafa. I-complex ihlanganisa ukuqeqeshwa kwamandla oku-2: Umzimba Ongaphezulu kanye Nomzimba Ophansi imizuzu engu-25.
Kulezi zivivinyo ezimbili zokuqeqesha uzokwenza amasethi okuzivocavoca ngomgomo wephiramidi. UJackie unikeza ukuthi usebenze wonke amaqembu emisipha, ngoba imisipha esheshisa i-metabolism yiwona oshisa kakhulu amafutha emzimbeni. Namathela kulolu hlelo izinsuku ezingu-30 izikhathi ezingu-5-6 ngeviki, ukushintshanisa ukuvocavoca umzimba ongaphezulu nophansi ndawonye.
2. Ukuqeqeshwa Kwesekethe Yamandla
Uhlelo oludume kakhulu uJackie Warner bekuwukuqeqeshwa okuyinkimbinkimbi kwe-Power Circuit. Kubandakanya ukujima kwevidiyo oku-5 kwamandla kuzo zonke izindawo ezinenkinga. Khetha ividiyo kuphela noma ulandele konke ukujima ndawonye:
- I-40 min Ingqikithi Yesekethe Yomzimba (yonke imizuzu engama-40)
- I-15 min Umjikelezo Womzimba Wonke (wonke umzimba imizuzu eyi-15)
- I-15 min Umjikelezo Womzimba Ophansi (ingxenye engezansi yomzimba imizuzu eyi-15)
- I-15 min Upper Body Circuit (umzimba ongaphezulu imizuzu eyi-15)
- 15 min Abs only Circuit (imizuzu eyi-15 emifushane)
Amakilasi agxile ekuzilolongeni amandla ngesisindo esincane, okwenziwa ngaphansi kwejubane le-aerobic ukushisa amafutha kanye nezwi lomzimba. U-Jackie Warner uncoma ukuthi wenze izikhathi ezingu-3-4 ngesonto imizuzu engu-30-45.
3. Ukuqeqeshwa kwe-Xtreme Timesaver
I-Xtreme Timesaver iwukuqeqeshwa okusebenzayo kokujikeleza okunesisindo somzimba wonke okukusiza ukuthi ulahlekelwe isisindo kanye nokuzwakalisa imisipha. UJack Warner usebenzisa inhlanganisela eyinkimbinkimbi yokunyakaza nama-dumbbell ukuze aqeqeshe amaqembu emisipha eminingi ngesikhathi esisodwa. Ngaphandle kokuthuthukisa izinga lomzimba, wenza umsebenzi we-boninombolo enkulu kakhulu yemisipha, bese ushisa ngokuzenzakalelayo ama-calories amaningi futhi wenze ukuqeqeshwa ngokuphumelelayo.
Ngaphezu kwalokho, zivocavoca ngezisindo eziphindaphindayo ukuze ukhuphule izinga lokushaya kwenhliziyo yakho. Ubulala izinyoni ezimbili ngetshe elilodwa: ukusebenza emisipha yomzimba futhi wenze i-cardio. Ukuze uthole ukwehla kwesisindo okwengeziwe, lolu hlelo lwaluhlanganisa nokuzivocavoca umzimba. U-Jackie Warner unikeza ukwenza lolu hlelo izikhathi ezi-3 ngeviki, ukuze uthole umzimba omncane, onamandla futhi othonisiwe.
4. I-Xtreme Abs
I-Xtreme Abs wuhlelo oluzokusiza ukugxila emisipha yesisu nangemuva, qinisa isisu futhi uqinise i-corset yemisipha. I-complex ihlanganisa izikhathi zokuqeqesha ezi-2 zemizuzu engu-15. Zonke izivivinyo kuboniswa inketho elula futhi eyinkimbinkimbi. Ngokuzivocavoca uzodinga ama-dumbbells kodwa ungenza ngaphandle kwawo.
Esigabeni sokuqala uzokwenza izivivinyo zamagxolo umile: isifundo silungele labo abangathandi ukushwiba umshini wokunyathelisa ku-Mat. Ukuzivocavoca kwesibili kwenzeka ngokuphelele phansi futhi kuhlanganisa ukuvivinya umzimba ngemuva nebhande. U-Jackie Warner unikezela ngokwenza lolu hlelo kathathu ngeviki imizuzu engama-30 ukuze athole i-abs eqinile.
Uma uthanda ukuqeqeshwa kwamandla nokuzivocavoca okuhlangene okubandakanya amaqembu amaningana emisipha, uhlelo u-Jackie Warner ngokuqinisekile uzolujabulela. Futhi, lawa mavidiyo alungile njengeSithasiselo sokuqeqeshwa kwakho kwe-cardio. Isibonelo, uma une-Focus T25, Ukushisa Kwezwe, nanoma yikuphi okunye, okubuswa ukujima kwe-aerobic, ungakwazi ukwengeza ukuqeqeshwa kwesisindo, okuhlanganisa nokujima kwakho kohlelo lokuqeqesha u-Jackie Warner.
Bona futhi:
- Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
- Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
- Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
- Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba