Okuqukethwe
Uma ubulinde izinhlelo ezintsha uJillian Michaels, i-killer Cardio eyinkimbinkimbi yokuthi uJillian Michaels wethulwe ngoSepthemba 2017. Le yiDVD yokuqala evela kuJillian Michaels, eyi-cardio Workout emsulwa esebenza kahle ngokushisa ama-calories namafutha.
ICardio Workout Killer Cardio noJillian Michaels ingena kahle ohlelweni lwakho lokuqeqesha uma ufuna ukungeza umthwalo osindayo ukufeza imiphumela emihle ekwehliseni isisindo. I-Killer Cardio yilokho okudingayo ngemvelo yasekhaya. Ukushisa okusheshayo, okusebenzayo futhi okunamafutha kakhulu!
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
- Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
- Donsa-UPS: ungafunda kanjani + amathiphu wokudonsa-i-UPS
- IBurpee: ukusebenza kahle kokushayela + izinketho ezingama-20
- Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
- Konke mayelana nokuqeqeshwa kwe-HIIT: inzuzo, ukulimala, ukuthi ungenza kanjani
- Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha
Uhlelo LuKiller Cardio
I-Killer Cardio iyinkimbinkimbi yokusebenza kwe-cardio okuvela kuJillian Michaels. Khumbula ukuthi uGillian wake wakhipha uchungechunge lwezinhlelo eziphumelelayo: Killer Body; Umbulali Abs; Killer Buns & Amathanga; Izikhali Zokubulala & Emuva. Futhi manje usuthole cishe ingxenye yokugcina ye- “Killers”, empeleni eyayiyihlelo lokuqala eligcwele le-cardio elivela kuJillian Michaels. Ngokuyinhloko inikeze umthwalo oxubile ku-DVD yakho, kepha kulokhu uzothola i-cardio emsulwa (i-cardio emsulwa).
Uhlelo lwe-Killer Cardio lubandakanya ukuzivocavoca okubili kwe-cardio imizuzu engama-25 (amazinga amabili obunzima). Zenzelwe ngqo ukukusiza ushise ama-calories, uqhume umzimba wakho, uthuthukise ukukhuthazela, uqinise imisipha yenhliziyo futhi wehle nesisindo. Uzothola ukuzivocavoca okuningi okukhulu, ikakhulukazi ukweqa, ukusheshisa, ukugijima, amapulangwe, izakhi ezivela kubuciko bempi. Amakilasi aphethwe ngaphandle kwemishini eyengeziwe, uzoziqeqesha ngesisindo somzimba wakhe.
Ngakho-ke, kuhlelo lwe-Killer Cardio kufaka phakathi amavidiyo amabili: Izinga 1 neleveli 2 (ileveli 1 neleveli 2). Izinga lokuqala lilula kakhulu kunelesibili, kepha womabili azokusiza ujuluke. Kulolu hlelo iqembu likaJillian Michaels likhombisa izinhlobo ezi-2 zokuvivinya umzimba njengoba besisebenzisa kwamanye amakilasi. Kodwa-ke, umqeqeshi ukhombisa ngezikhathi ezithile ukuthi ungazenza kanjani izinto zibe yinkimbinkimbi noma, ngakolunye uhlangothi, ukwenza lula ukuzivocavoca okuthile.
Isakhiwo se-Workout Killer Cardio
Ukuqeqeshwa kuthatha imizuzu engama-25, ingxenye yayo esebenzayo ihlala imizuzu engama-20 kuphela. Ngakho-ke uzothola ukuzivocavoca okusheshayo, kodwa okukhulu kakhulu. Njengoba izinhlelo zokuzivocavoca zakudala kanjalo cha (njengoba, kwenzeka, kokunye ukusebenza okuningi kwe-cardio uJillian Michaels), kodwa umzuliswano wokuqala wokuzivocavoca ungabhekwa njengokufudumala. Ukwelulwa kokugcina kunikezwa cishe imizuzu emi-5, okuhle kakhulu ekusebenzeni okufishane okunjalo.
Womabili la makilasi anesakhiwo esilandelayo: amahlandla ama-4 wokuzivocavoca ama-4 kumjikelezo ngamunye, aphindwe emathangeni ama-2. Ukuzivocavoca umzimba kwenziwa ngokwesikimu semizuzwana engu-20 yokuzivocavoca okukhulu, ukuphumula kwemizuzwana eyi-10, njalonjalo kuwo wonke amakilasi ijubane lizoba phezulu kakhulu. Ohlelweni alikho i-timer, elingelula ngaso sonke isikhathi lapho kwenziwa izivivinyo ezinjalo.
1. Ileveli 1 (Izinga 1): lokhu kusebenza kwe-cardio kufanelekile ezingeni eliphakathi, kepha uhlelo lwabaqalayo luphelele uma ulwenza ngejubane lakho. Kukhona izivivinyo eziningana zokuphumula, lapho uzoba nesikhathi sokuphefumula.
- Umjikelezo o-1: intambo eyeqayo, egijima isuka ngapha nangapha, isibhakela, gxuma ku-Sprinter.
- Umbuthano ongu-2: ukugijima okuvundlile, ukuqhekeka ngezinyawo ngokuthepha, ukugijima kubakaki onethole le-zahlest, ukugijima kubakaki ohlukile.
- 3 imizuliswano: i-burpee, egijima ephakamisa amadolo phezulu, eqhuba i- "pigtail", ukunyakaza okuyindilinga ngezandla zakhe.
- Umbuthano ongu-4: umjaho we-zahlest tibia, amaphaphu asemaceleni, edonsa amadolo akhe esifubeni sakhe, i-skater.
2. Ileveli 2 (Izinga 2): lokhu kusebenza kwe-cardio kufanelekile ezingeni eliphakathi neliphambili lokuqeqeshwa. Ngabe umthwalo uyanda yinkimbinkimbi. Uma ku-loop yokuqala naku-loop yesibili ikulindile ukubekezelela i-tempo kumzuliswano wesithathu nowesine uGillian unikeza ama-plyometric aqinile.
- Umjikelezo o-1: isikele, ukugxumela eceleni, ukugxumela phambili nasemuva, Ukugijima endaweni.
- I-Round 2: ukukhahlela eplankini kuya eceleni kwepulangwe kweqa emadolweni esifubeni, Ukuqothuka kwamabhayisikili, ukugxumela ebhavini nokuphakamisa imilenze.
- I-Round 3: ukweqa ama-degree angama-180, ukugijima kwebhola, ukuqaqa kwamaphuphu, ama-burpees ngokuhamba ngentambo.
- I-Round 4: umgibeli wedwala, i-plyometric gxumela kubha, i-burpee, ukugijima nokuphakamisa amadolo akhe phezulu.
Ngokuvamile, amakilasi kaKiller Cardio abekezelela kalula ngenxa yomthwalo omfushane wamasekhondi angu-20 nezikhawu zokuphumula ngemuva kokuvivinya ngakunye. Ngokuqhathanisa ukusebenza kwe-cardio kusuka ku-BodyShred kuzoba umthwalo omkhulu kakhulu kanye ne-tempo.
Ungayenza kanjani i-Workout Killer Cardio
UJillian Michaels uncoma ukwenza lokhu kuzivocavoca izikhathi 5 ngesonto noma ukuzishintsha ngezinhlelo zamandla. Uma ufuna ukwehlisa isisindo futhi usuvele ukwenzile kuJillian Michaels, uzijwayeza ukulandela uhlelo olulandelayo: amahlandla ama-2-3 ngeviki bese wenza iCardio Abs kwezinye izinsuku ukuzivocavoca umzimba wonke noma izindawo ezithile eziyinkinga. Isibonelo, ungazama lezi zinhlelo zezifundo:
Uhlelo 1:
- MON: Killer Abs
- W: Killer Cardio
- WED: Killer Buns & Amathanga
- ULWESINE: Killer Cardio
- I-FRI: Izikhali Zokubulala & Emuva
- SAT: Umbulali Cardio
Uma unenkinga yendawo ekhethekile, lapho-ke ungaqalisa kuphela uhlobo olulodwa lwe- “Killers” (isibonelo, Killer Abs, noma nje Killer Buns & Amathanga).
Uhlelo 2:
- MON, WED, FRI: Killer Cardio
- I-TUE, THU, SAT: Azisekho Izinkinga Zendawo / I-Killer Body / Ithoni ne-Shred / noma yiluphi olunye uhlelo lwethoni yemisipha.
Uma unezinga elijwayelekile lokuqeqeshwa (wenza izinyanga ezimbalwa futhi awubekezeleli kahle umthwalo wenhliziyo), lapho-ke yenza ividiyo ye-Level 1 okungenani izikhathi eziyi-7-8, ngaphambi kokudlulela kuleveli 2. Uma usuvele ukwenzile, lapho-ke ungaqeqesha ezingeni lesibili. Noma ngabe ezinye izivivinyo ungakwazi ukuzenza ngamandla aphelele, ijubane lonke lesifundo ozokwazi ukusenza.
Buhle bokusebenza kwe-Killer Cardio:
- Lokhu kuvivinya isikhawu sokuqina okukusiza ukuthi ushise amakhalori, usheshise imetabolism, ususe ithafa futhi ulahlekelwe isisindo.
- Ukusebenza okufushane ngesikhathi (ingxenye eyinhloko imizuzu engu-20 kuphela), kepha kusebenza kakhulu ekushiseni amafutha.
- Ngeke udinge okokusebenza okwengeziwe.
- Ukuzivocavoca kwenziwa ngejubane lokuqhuma elinciphisa ukulahleka kwemisipha.
- Uhlelo lungenye yezindlela ezingcono kakhulu kulabo abafuna ukunciphisa isisindo futhi banciphise ivolumu.
Okubi ngokuqeqeshwa:
- I-cardio emsulwa, futhi ngeke ujabulise wonke umuntu.
- Ukuzivocavoca okunjalo kuyaphikiswa lapho izinkinga ezihlangene, imithambo ye-varicose, uhlelo lwe-cardiovascular, i-apparatus ye-musculoskeletal.
- Abasanda kufika ukuqeqeshwa okunjalo kubonakala kuyinkimbinkimbi futhi kuthuthuke kakhulu.
- Ukuma njalo nokuzivocavoca isikhathi esifushane kwehlisa ijubane lamakilasi futhi kunciphise ukucindezeleka.
- Azikho izivivinyo zesikhathi ezijwayelekile nezikhathi.
Bona futhi:
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Ukuzivocavoca kweCardio ekhaya: uhlelo lokuzivocavoca + isifundo