Omunye umqeqeshi wokuzivocavoca odume kakhulu uBrett Hebel udale i-super-complex, oyenzela yona badinga imizuzu engama-20 kuphela ngosuku! Manje noma iziphi izizathu zokuntuleka kwesikhathi semidlalo ziyeka nje ukusebenza. Uhlelo lwezinyathelo ezintathu luzokusiza ngokushesha nangempumelelo ukususa isisindo eseqile nezindawo ezinenkinga.
Incazelo yohlelo Umzimba Wemizuzu engama-20
UBrett Hebel wazuza ukuthandwa ngemuva kokukhishwa kohlelo lweRevAbs, kanye nokubamba kwakhe iqhaza kwesinye sezikhathi ze-The Biggest Loser njengomqeqeshi. Unguchwepheshe ku-capoeira, ubuciko baseBrazil obuhlanganisa izinto zobuciko bempi, umdanso kanye nama-acrobatics. Ngo-2014, uBrett ukhiqiza enye uhlelo olusebenzayo lokwehlisa isisindo: 20 Umzimba Wemizuzu. Isiqubulo sohlelo silula kakhulu: “imizuzu engama-20 izinsuku ezingama-20 - amasentimitha angama-20”. Ungancipha, usheshise imetabolism, uqinise imisipha futhi ulolonge isithombe esihle.
Isethenjwa seRuth Steve Reference: Ukuzivocavoca imizuzu engu-20 kuwo wonke umzimba
Uhlelo lwama-20 Minute Body luqukethe izivivinyo ezi-13 ezahlukahlukene ezinikezayo imiphumela esheshayo futhi engcono. Ngaphandle kokuqeqeshwa kwe-hitch nokuzivocavoca kuthatha imizuzu engama-20 kuphela:
- 30hi - 30lo (Isigaba 1, Isigaba 2, Isigaba 3). Isikhathi sokuzivocavoca se-cardio: imizuzwana engu-30 yokuzivocavoca okukhulu, ukuphumula kwemizuzwana engama-30.
- Iminyakazo Primal. Ukuxakaniseka kokuzivocavoca kwamandla kwawo wonke amaqembu emisipha anama-dumbbells.
- Sawubona ndoda (Isigaba 2, Isigaba 3). Ukuqeqeshwa kwesikhawu lapho izivivinyo zamandla kushintshaniswa nokuzivocavoca kwenhliziyo.
- awu 4x4 (Isigaba 1, Isigaba 2). Ukuqeqeshwa okuphumuzekile kwemisipha yomzimba nezinqe.
- IPhiramidi. Ukuzivocavoca nge-cardio namandla okuzivocavoca ngamandla akhula kancane kancane.
- UCardio Capoiera. Isikhawu ukuqeqeshwa kwe-cardio nezinto ze-capoeira.
- I-Bps Booty & Abs. Ingxenye yesine yesisu nezinqe: ama-crunches, ibhuloho, ukuphakanyiswa kwemilenze komshini ophansi, ukuphakamisa umlenze ezandleni nasemadolweni kuya ezinqeni.
- I-Bps Chest & Abs. Isikhathi semisipha yesifuba neyomzimba: ipulangwe eliseceleni, ama-pushups, ama-dumbbells okuzalanisa alele, asontekile.
- Nweba uphinde ululamey. Ukwelulwa kwayo yonke imisipha, izivivinyo zokuzivumelanisa nezimo. Ihlala imizuzu eyi-10.
Ukuzivocavoca kuhlukaniswe kwaba yimizuliswano engu-3-4. Umjikelezo ngamunye uhlanganisa ukuzivocavoca okuningana futhi le mijikelezo iyaphindwa phakathi nesikhathi semizuzu engama-20. Eqinisweni uyakwenza ukuqeqeshwa okukhulu kwesifunda. Emzuliswaneni wokugcina ulinde ukuguqulwa okuyinkimbinkimbi kokuvivinya umzimba. Amakilasi akhelwe kumgomo wokuqina kwesikhawu esiphakeme futhi afaka phakathi ukusebenza, ukuvivinya umzimba nokuqina kanye nokuzivocavoca ukuqinisa imisipha yomzimba. Futhi uBrett Hebel akakhohliwe nge-capoeira, kufaka phakathi ukuqeqeshwa okuyinkimbinkimbi okususelwa kuyo.
Uhlelo luqukethe izigaba ezintathu ngobunzima obandayo. Isigaba ngasinye sihlala amasonto ama-3, ngakho-ke sonke yonke inkambo ingaqedwa emavikini e-9 (2 izinyanga). Isikhathi sakho konke ukusebenzisa okungaphansi kwehora ngokuzifudumeza nokubopha. Amakilasi adinga ukwenza ngokwekhalenda lokuqeqesha elilungiselelwe, lapho lipendwe kahle ngevidiyo elungile. UBrett uthembisa ukuthi indlela yakhe inciphisa ubungozi bokulimala, futhi kusiza nokugwema imisipha ebuhlungu ngemuva kokuzivocavoca. Kodwa-ke, akufanele uyethembe i-100%: izivivinyo ze-vysokogornyy ezisetshenziswe ohlelweni, zingaba zibuhlungu.
Okwezigaba uzodinga i- Mat kanye dumbbells, ngokungeziwe ungasebenzisa i-expander. Uhlelo alulungele abaqalayo, ukuqeqeshwa kuyatholakala ezingeni lokuqeqeshwa ngaphezu kwesilinganiso. Uma ufuna i-analog efanayo yabaqalayo, bheka uhlelo: 20 Day Fix with Autumn Calabrese.
Ubuhle nobubi bohlelo
buhle:
1. Ukushintshaniswa kwamandla nokuzivocavoca nge-aerobic kanye nesigaba semigomo yesikhawu kuzokusiza shisa amanoni, uthuthukise ukukhululeka komzimba futhi ususe isisindo esiningi.
2. I-20 Minute Body ingukuqeqeshwa okuyinkimbinkimbi izinyanga ezimbili, ngohlelo lokufunda olwenziwe ngomumo. Le ndlela yokuzivocavoca umzimba ilula, iyaqondakala futhi iyasebenza.
3. Ngemuva kokuqhumisa isikhawu ukuqeqesha umzimba wakho uzosebenza kuze kube semkhawulweni, ngisho nangesikhathi sokuphumula. Uzoshisa amakhalori amahora amaningi ngemuva kwekilasi.
4. UBrett Hebel uzame ukwakha ukujima ukuze ukwazi ukugwema ukulimala nobuhlungu bemisipha ngemuva kokuzivocavoca. Lokhu kubaluleke kakhulu njengoba lezi zinto ezimbili zivame ukucasula abantu ukuba bashiye amakilasi okuzivocavoca.
5. Njalo emavikini amathathu uzokwandisa ubunzima bokuqeqeshwalokho kuzokusiza ugweme amathafa futhi uthuthuke njalo.
6. Ukuqeqeshwa kuthatha imizuzu engama-20 kuphela ngaphandle kokuzifudumeza nokupholisa phansi. Ividiyo yenziwe lula kakhulu ukuyisebenzisa nokuyiqonda: kunokubalwa kokubalwa kokuvivinya ngakunye nemijikelezo ephelele.
7. Okokusebenza okungeziwe kungadlula ngama-dumbbells kanye ne-Mat.
bawo:
1. Ukunikezwa kukaBrett ukulayishwa okukhulu kokushaqeka, ngakho-ke uhlelo lukhombisa kuphela abantu abaphilile futhi abaqinile.
2. Amakilasi angabonakala edina kakhulu: ngenxa yemizuliswano ephindaphindwayo uzokwenza izivivinyo ezihlukene ezi-5-7 zohlelo olulodwa.
Ukubuyekezwa kohlelo, Umzimba Wemizuzu engama-20 UBrett Hebela:
Okwalabo abathanda qedela uhlelo, kunjalo, i-20 Minute Body evela kuBrett Hebela ilingana kahle. Uzobandakanyeka emizuzwini engu-20 kuphela ngosuku, bese kuthi ngokubuyisela uthole isibalo esihle, izicubu zethoni nomzimba ophilile.
Funda futhi: Izinhlelo ezihamba phambili ezihamba phambili zomfundi othuthukile.