Okuqukethwe
Uchungechunge oluphansi oluvela kuKate Friedrich lunjalo ukusebenza komthelela ophansi okuyinkimbinkimbilokho kuzokusiza ugcine amalunga akho enempilo. Kodwa-ke, kufanele ulungele umthwalo omkhulu: uhlelo luthembisa ukuthi luzoshuba kakhulu.
Incazelo yokusebenza kohlelo okunomthelela ophansi kusuka kuKate Frederick
Uma uvikela amalunga futhi ugweme ukujula kokuqeqeshwa kwe-vysokogornyh, khona-ke uKate Frederick uyindlela enhle kakhulu: Uchungechunge oluphansi lomthelela. Ukuqeqeshwa kwalolu hlelo okunomthelela ophansi kuwo wonke umzimba. Umqeqeshi odumile ubhubhisa inganekwane yokuthi ukuzilolonga ngomthelela ophansi akunakuba namandla. UKate udale isethi yamakilasi, ahlukile hhayi ukuphepha kuphela, kodwa futhi nomthwalo omkhulu. Umthelela ophansi, kepha uhlelo olunzulu iphupho labaningi.
Ku-Fitness Low Impact Series evela kuKate Frederick yakhiwe yile videoframerate elandelayo:
1. Ezemidlalo Training (Imizuzu engama-60). ukuqeqeshwa kwamandla okuba nomthelela ophansi wethoni yemisipha umzimba wonke. Uzodinga ipulatifomu yokunyathela, isethi yama-dumbbells, i-expander, i-tape elastic, idrayivu yokundiza (ithathelwe indawo amapuleti ephepha).
2. ICardio Ama-supersets (Imizuzu engama-40). Ukuvivinya umzimba okunomthelela ophansi, kususelwa kuma-supersethi amaningi wokuqhumisa. Uzodinga ama-dumbbells nama-gliding discs.
3. Ngemuva kokushiswa (Imizuzu engama-56). Shisa amafutha ngokuvivinya isikhawu ngamandla amakhulu. Uzodinga ama-dumbbells nama-gliding discs.
4. Ingqikithi Yesithathu Yomzimba (Imizuzu engama-40 + 60). Ukuqeqeshwa kwamandla amabili okusebenza emisipheni yengxenye ephezulu nengaphansi yomzimba. Uzodinga: ama-dumbbells, ipulatifomu lesinyathelo, ibhola lokuqina.
5. Isilayidi futhi Glide (Imizuzu engama-55). Ama-discs e-Videothreesome okushibilika: uhhafu wokuqala wenzeka ngejubane elikhulu le-cardio. Esiwombeni sesibili uzofunda zonke izindawo ezinenkinga. Uzodinga nebhande lokunwebeka.
6. Isinyathelo Esinselele Sokuzivocavoca Ngendlela Ephansi (Imizuzu engama-55 + engama-20). Umthelela ophansi wesinyathelo sokuvivinya umzimba ukudala umzimba osezingeni eliphakeme. Iplatifomu yesinyathelo ebalulekile nama-dumbbells engxenye yesibili yohlelo.
7. Umjikelezo uMax (Imizuzu engama-60). Ukuzivocavoca okukhulu kwe-cardio emjikelezweni. Pedal bese ushise amanoni. Ukuzijwayeza umjikelezo ofanele.
8. ITurbo Barre (Imizuzu engama-75). Ballet noma, njengoba kubizwa, ukuqeqeshwa kweBarna. Kuzokwenza umzimba wakho ube mncane futhi ube nomusa. Uzodinga: ama-dumbbells, ibhentshi (ungafaka isihlalo esikhundleni), ibhande lokunwebeka (ongakukhetha).
I-9. Yoga Max (Imizuzu engama-50). I-yoga yamandla yokuthuthukisa amandla emisipha nokwelula. Udinga kuphela iMat.
I-10. Yoga Nethezeka (Imizuzu engama-50). I-yoga yendabuko ethe xaxa yokuzola nokuphumula. Buyisela futhi unciphise imisipha yakho ngemuva kokuzivocavoca kanzima. Udinga kuphela iMat.
Njengoba ukwazi ukubona, amakilasi amaningi adinga ukubalwa okuningi. Ngezinhlelo ezihlanganiswe ikhalenda yoqeqesho, ungalandela uhlelo oluthunyelwe, futhi ungahlanganisa amavidiyo ngokubona kwawo. Uchungechunge lwe-Program Low Impact luzokusiza ukwenza umzimba wakho uphelele kufanelekile, embossed nokunwebeka.
Shisa amafutha amaningi ngokweqile nge-kickboxing evela kuKate Frederick
Ubuhle nobubi bohlelo
buhle:
1. I-Low Impact Series wuhlelo olunzulu lokwakha umzimba ophelele. Ukuqeqeshwa noKate Friedrich, uzokwazi ukunciphisa isisindo, uthuthukise ukukhuthazela futhi uthole ifomu lalo elihle kakhulu.
2. Ukuzivocavoca okunomthelela ophansi, okusho ukuthi aphephile kumajoyinti akho.
3. Ngenkathi umfutho wohlelo ungekho ngaphansi kwamakilasi e-vysokoparnym. Uzobe usebenza cishe emkhawulweni kuyo yonke inkambo yokufaneleka.
4. Ukusetshenziswa kwemishini eyahlukene yezemidlalo kukuvulela amathuba amaningi okukhulisa umzimba wakho. Uzosebenzisa inani eliphezulu lemisipha lapho uzivocavoca umzimba.
5. Isakhiwo sihluke kakhulu: amandla namandla e-aerobic, ukuzivocavoca ngesinyathelo, i-yoga, ukuqeqeshwa kukaBernie. UKate uzokukhombisa indlela yakho ye- ukuzivocavoca okuhle kakhulu ukuthuthukisa ikhwalithi yezibalo.
bawo:
1. Ukuze uthole izifundo noKeith Frederick uzodinga iArsenal yemishini yezemidlalo.
2. Uhlelo lunzima impela, ngakho-ke kufanelekile kuphela kumfundi othuthukile.
Umthelela ophansi wokuzivocavoca kanye noKate Frederick uphephile kumajoyinti akho, kodwa kusebenza kakhulu ekuthuthukiseni umzimba. Uzobe usebenza emkhawulweni wamakhono abo, usuku nosuku, wakhe isithombe esihle futhi esizacile.
Funda futhi: Lungisa ngokweqile nge-Autumn Calabrese: incazelo eningiliziwe + umbono mayelana nohlelo.