Uma nifuna ukuqeqeshwa kwekhwalithi yamathanga nezinqe, zama uhlelo Kate Friedrich: Legs and Glutes. Uzothuthukisa ukuma konyawo lwakho nabapristi, ususa i-flabbiness ne-cellulite, uqinise futhi uqinise imisipha yomzimba ophansi.
Incazelo yohlelo u-Keith Frederick wamathanga nezinqe
Imilenze namaGlutes kuwukuzivocavoca, okuzokusiza ukuthi uguqule okhalo nezinqe zakho. UKate Friedrich usethuthukile inkimbinkimbi yezivivinyo eziphumelela kakhulu ukuze kwakhiwe imisipha enwebekayo yomzimba ophansi. Ukhohlwa imilenze nezinqe ezivuvukele, ngamafutha angaphakathi kwamathanga namadlebe ngohlangothi lwawo olungaphandle. Nge-video Legs and Glutes, uzoshintsha ingxenye engezansi yomzimba wakho, wenze izinqe nezinqe zakho zinwebeke futhi zibe toned.
Uhlelo lusekelwe ekuzilolongeni kwamandla okwenziwa usebenzisa izisindo zamahhala kanye nemishini eyengeziwe. Ekuqaleni kufanele wenze amaphaphu ahlukahlukene kanye nokuphakamisa umlenze usebenzisa isiteji sesinyathelo: ngakho-ke uzodala ukucindezeleka okwengeziwe kwemisipha. Okulandelayo, usebenzisa ama-dumbbells, ungakwazi ukusquat futhi wenze ukunyakaza kwemilenze eceleni. Bese uzozivocavoca ngezisindo zamaqakala ezizonika umthwalo onzima kakhulu okhalweni nasezinqeni zakho.
Ukuqeqeshwa kuthatha imizuzu engama-50, nangesikhathi sekilasi imisipha yakho izozizwa ingcindezi enkulu. Uhlelo lufanele ukusebenza okuthuthukisiwe kuphela, ngoba ubunkimbinkimbi balo buphezulu ngempela. Nokho, imiphumela ngemva kwalezi zikhathi ibonakala ngeso lenyama. Kulokhu kuqeqeshwa izivivinyo eziningi ezenzelwe inani elincane lokuphindaphinda, okulula ukukwenza.
Kuhlelo lwe-Kate Friedrich Legs and Glutes uzodinga imishini eyengeziwe: isiteji sesinyathelo, isethi yama-dumbbells, izisindo zamaqakala, kanye nendlela yokugcina ibhalansi. Ngendlela, ukuqeqeshwa kuza kwi-disc eyodwa enokuzivocavoca kwe-aerobic Kate ngesisekelo se-kickboxing: Kick Punch and Crunch. Shintshanisa lezi zigaba ezimbili phakathi kwazo, ukuhlanganisa amandla kanye ne-cardio ukuze udale ama-hips aphelele nezinqe.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo luhloselwe ekwakheni imilenze nezinqe ezinhle, eziphakathi kwezinzima kakhulu mayelana nokuthuthukisa izindawo ezinezinkinga.
2. U-Kate Friedrich uqoqe izivivinyo ezisebenza kahle kakhulu zomzimba ophansi - imisipha yakho izoqina ngokujima ngakunye.
3. Ngokusebenzisa imishini eyengeziwe, uzokwazi ukusebenza kahle imisipha evela kuzo zonke izinhlangothi nama-engeli.
4. Iningi izivivinyo zilula kakhulu futhi enembile, azikho izinhlanganisela eziyinkimbinkimbi nemigqa. Nakuba u-Kate efake izivivinyo eziningi zangempela ezingavamile ukubonakala kwezinye izifundo zokufaneleka.
5. Lolu wuhlelo olunzima kodwa olusebenza kahle ngempela.
bawo:
1. Kufanele ube nakho imishini yezemidlalo eyengeziwe: isiteji sesinyathelo, izisindo zamaqakala, isethi yama-dumbbells.
2. Uhlelo luhlanganisa kuphela izivivinyo zamandla emilenzeni, ngakho-ke kungcono ukushintshanisa ngokuzivocavoca kwe-aerobic. Bheka futhi: Ukuzivocavoca kwe-cardio okuhle kakhulu imizuzu engama-30 ngayinye.
Ukuphupha ngemilenze emincane nama-glutes amahle? Iya ohlelweni u-Kate Friedrich ukuze udale imisipha enwebekayo yomzimba ophansi. Umphumela omuhle kakhulu uqinisekisiwe. Funda futhi: Ukuzivocavoca okuphezulu okusebenzayo kwamathanga nezinqe.