Indlela yeMatrix evela kuKatie Smith ingeyokuqala futhi indlela ephumelelayo yokuqeqeshalokho kuzokusiza ukuzivocavoca ngenzuzo ephezulu yesibalo sakho. Uqinisa imisipha, ususe amafutha ezindaweni eziyinkinga futhi uthole umzimba omuhle.
Incazelo Amazing ne Kathy Smith matrix indlela
Kuyaziwa ukuthi lapho izicubu zomzimba uzibandakanya kakhulu ngesikhathi sokuqeqeshwa, ukuqeqeshwa kuyaphumelela kakhulu. Okokuqala, ushisa ama-calories amaningi, bese okwesibili, usebenzela ukuqina komzimba wonke ngasikhathi sinye. Ingqikithi yohlelo uKatie Smith ukuqeqeshwa ngasikhathi sinye kwenani eliphakeme lemisipha emzimbeni, hhayi leqembu elilodwa, njengoba ngokuvamile kwenzeka. Iseshini izoba namandla nokuzivocavoca umzimba nge-aerobic. Le nhlanganisela izokuvumela ukuthi ushise amanoni futhi ukuthuthukisa ukwakheka kwawo.
Uhlelo uKathy Smith luqukethe izingxenye eziningana:
1. Ukuqeqeshwa okuyisisekelo. Kuthatha imizuzu engama-30 futhi kufaka phakathi izivivinyo ezahlukahlukene ezinama-dumbbells emisipha yomzimba wonke. Ukuzivocavoca amandla kuhlanjululwe umsebenzi we-aerobic ukukhulisa isilinganiso senhliziyo futhi yenza kusebenze inqubo yokushiswa kwamafutha.
Ngokuya ngamakilasi athathwe izinyathelo ngokwewashi. Ukuzulazula ematohweni, ake uzicabange umile phakathi newashi. Isinyathelo phambili yisinyathelo ngehora le-12, buyela emuva - cishe ngehora lesi-6 igxathu kwesokudla nakwesobunxele ihora lesi-3 nelesi-9. Izinyathelo ezidonsela phambili zidlulele ehoreni lesi-2 nelesi-10, ngokulandelana okwedlule - ngamahora ama-4 nama-8. Ukuhamba ngokwewashi ukwandisa umthwalo futhi ukuvivinya umzimba kuzosebenza kangcono.
2. AB ukuzivocavoca. Ngemuva kwengxenye enkulu kaKaty ukumema ukuthi uhlanganyele nemisipha yesisu. Kungakapheli nemizuzu eyi-10 uzosebenzela ukudala umshini wokucindezela omuhle.
3. Ukwelula. Okulandelayo, uzothola ikhwalithi ephezulu yemizuzu eyi-10. Kuzokusiza ukuthi uphumule futhi ubuyisele imisipha ngemuva kokuzivocavoca.
4. Isifundo sebhonasi. Okokuqala, umqeqeshi uphinde achaze ukusetshenziswa kwendlela ye-matrix. Futhi-ke uzothola ukuqeqeshwa kwamandla amancane kwemizuzu eyi-10.
Ungaqedela lonke uhlelo (luhlala isikhathi esingaphezudlwana kwehora), noma izingxenye zalo kuphela. Kodwa-ke, ukwelula okuyinkimbinkimbi kuhlala kulandelwa, noma ngabe usebenza kangakanani. Ukufeza imiphumela ebonakalayo uKathy Smith uncoma ukwenza ngokwendlela ye-matrix kathathu ngesonto. Umsebenzi ojwayelekile emzimbeni kuphela ozokusiza ukufeza umphumela oyifunayo.
Izifundo zendlela kaKathy Smith matrix zidinga ama-dumbbells kuphela noMat phansi. Uma uqhuba uhlelo ngenguqulo ye-Lite, izobe iphoqelelwa ngisho nakwabaqalayo. Kepha uma ngokuphambene ufuna ukuyinkimbinkimbi inqubo yokufunda, mane uthathe i-dumbbell esindayo. Isisindo sama-dumbbells futhi kungcono ukukhetha ngakunye, kepha i-1.5-2 kg ibhekwa njengenombolo efanelekile. Ngoba uhlelo ngokukhalipha ihlanganisa aerobic namandla amandla, kuyanele ngokwanele. Kodwa-ke, uma unesifiso sokwengeza okuhlukile kokuzivocavoca kwakho, buka ama-videosrate noJillian Michaels.
Ubuhle nobubi bohlelo
buhle:
1. Kusetshenziswa indlela kaKathy Smith-matrix: ngesikhathi sokuvivinya umzimba uhlanganisa yonke imisipha yomzimba, hhayi iqembu elithile elihlukile. Ngenxa yalokhu kuqeqeshwa kusebenza kakhulu. Usebenza ngqo phezu kwawo wonke umzimba: asikho isicubu esingahlali ngaphandle kokunakwa.
2. Umqeqeshi usebenzisa kokubili umthwalo we-aerobic namandla. Ngakho-ke, usebenza nokushisa amafutha nokuqinisa imisipha.
3. Izinyathelo zidonsela ngaphandle i-bulge phambili yesokisi, ngakho-ke wehlise ubungozi bokulimala emadolweni.
4. Umshini ngamunye wemizuzu eyi-10 uzosiza ekuqiniseni imisipha yesisu bese wenza umshini wokucindezela oyisicaba.
5. Ukuze izifundo, uzodinga kuphela dumbbells kanye Mat.
6. Lolu hlelo lubalungele bobabili abaqalayo nalabo asebevele benza ngokuqina. Ukunciphisa umthwalo ongaqeqesha ngaphandle kwama-dumbbells.
7. I-Videosrate iyi ihunyushwe olimini lwesiRussia.
bawo:
1. Uhlelo luqukethe ukuzivocavoca okulodwa, ngakho-ke alikho ithuba lokuqhubeka. Ngaphezu kwalokho, le monotony ingashesha ukubhoreka.
I-Workout Kathy Smith matrix indlela isebenza kahle kakhulu: usebenzisa inani eliphakeme lemisipha bese ushisa amakhalori angeziwe. Ngosizo lolu hlelo uzokwazi ukunciphisa isisindo futhi wakhe umzimba omuhle onamathoni.
Bheka futhi: UKathy Smith: i-matrix Method-2. Amandla okuhamba ukwehlisa isisindo.