IMet-Rx 180 wuhlelo olubanzi oluyingqayizivele oluzokusiza ukuthi uguqule umzimba izinsuku ezingama-90 zokuqeqeshwa okujwayelekile. Uhlobo oluhlukahlukene futhi olusebenzayo kakhulu lokuqina alugcini nje ngokuthuthukisa ukuma kwakho kepha luzokuvumela nokuthi uzizwe uthuthuka nsuku zonke phakathi nezinyanga ezintathu zokuqeqeshwa.
Isisekelo sokuqeqeshwa, i-MET Rx 180 iyindlela eqhubekayo yokumelana. Ufundisa amakilasi umqeqeshi wamazwe omhlaba uFrank Sepe. Uhlelo luhlanganisiwe futhi luhlukaniswa izinsimbi kanye ne-cardio-umthwalo ukuze ukwazi ukuzivumelanisa namakilasi ukuze ahambisane nezici zakho.
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
Incazelo yohlelo iMet-Rx 180
I-Met-Rx 180 eyinkimbinkimbi yenzelwe nje labo abafuna amandla alula futhi acacile nokusebenza kwe-cardio okulula ukulandela ngaphandle kwezinga labo lokuqeqeshwa. Uhlelo olunezigaba olwenyuka kancane kancane komthwalo luzolungela umfundi oqalayo nonolwazi. Usizo oluyinkimbinkimbi wehlise isisindo, uthuthukise ikhwalithi yomzimba, uvumele imisipha ukuba ikhulume futhi ususe izindawo eziyinkinga.
Izici ezijwayelekile zoqeqesho:
- Lolu hlelo lubandakanya ukusebenzisa okuyi-11, ukusebenzisa ama-cardio ama-3, ukujima okungu-1 kwe-abs nokuzivocavoca umzimba oku-1
- Amakilasi athatha imizuzu engama-30 kuya kwengu-60
- Lesi sakhiwo senzelwe izinsuku ezingama-90 futhi sinezigaba ezi-3 (izinsuku ezingama-30 zesigaba ngasinye)
- Uzokwenza amahlandla ama-6 ngeviki unosuku olulodwa lokuphumula
- Ukuqeqesha isikhathi esanele nesivinini esanele, akuyona i-HIIT
- Ukuqeqeshwa kwamandla okuhlukaniswe ngamaqembu emisipha okuzokusiza ukuthi usebenze ngokucophelela ezindaweni eziqondiwe
- Inkambo yokufaneleka ifanelekile kwabesilisa nabesifazane
- Uhlelo luphelele kubaqalayo, ukuzivocavoca kuyaqhubeka nobunzima obukhulayo
- Uma ungumfundi onolwazi futhi uzosebenzela nokuqinisa imisipha, kepha kulokhu kuyadingeka ukusebenzisa ama-dumbbells asindayo
- Ukuzivocavoca uzodinga ama-dumbbells (noma i-expander) ne-fitball.
Ngisho nasekhaya ziqeqesha njalo ngezimpahla zokugqoka ezintofontofo neziteki. Futhi uma ufuna ukuba njalo iyakhanga futhi yinhle, ungakhohlwa ngesitayela sakho nempilo yansuku zonke. Ububanzi obukhulu beziketi zikanokusho nemfashini bheka lapha.
Isifundo sithatha izinsuku ezingama-90 futhi sifaka izigaba ezi-3, izinsuku ezingama-30 ezihlala njalo. Isigaba sokuqala (Isimo) yenzelwe ukungena okuthambile kusigqi sokuqeqesha, ngakho-ke nabaqalayo bazokwazi ukuzivumelanisa nokuqeqeshwa. Isigaba sesibili (Ukubumba) okuhloswe ngayo ukuthambisa umzimba wakho, izinga lokuvivinya umzimba liyakhuphuka. Isigaba sesithathu (Incazelo) umthwalo omkhulu ngokwengeziwe. Igxila ekwakheni izicubu zemisipha, ezizokuvumela ukuthi wandise imetabolism futhi ushise ama-calories amaningi noma ngemuva kokuphela kohlelo.
Hlukanisa izigaba ezi-3 ucabangisise kakhulu manje, ukumelana nezinsuku ezingama-90 zohlobo olufanayo lokuqeqeshwa kunzima kakhulu. Futhi lapho ugxila esigabeni esifushane sezinsuku ezingama-30 futhi wazi ukuthi yini okudingeka uyinqobe kuphela lesi sigaba esifushane, uhlelo lubukeka lungadinisi kangako.
Ukusebenza okuhle kwe-Met-Rx 180:
- Uhlelo luhluke kakhulu, uzothola ividiyo ehlukahlukene eyi-16
- Ukuzivocavoca umzimba okuhlose ukunciphisa umzimba nokuthinta umzimba
- Kukhona ikhalenda elungile yezikhathi zezinsuku ezingama-90
- Lesi sakhiwo senzelwe izigaba ezi-3 ngentuthuko eqhubeka kancane kancane
- Uzosebenza kahle ukukhulisa amandla nokuthuthukisa ukukhuthazela kwenhliziyo, nokuqinisa imisipha
- Izinga lobunzima lilungele isitshudeni esiningi: sabaqalayo nabasubathi abanolwazi.
Phakathi kwama-minus kungabonakala iqiniso lokuthi uma kuqhathaniswa nokusebenza kakhulu kwasekhaya okunamandla kakhulu I-Met-Rx eyinkimbinkimbi ingahle ibonakale ilula futhi ingasebenzi. Ngakho-ke uma ujwayele ukuzivocavoca umzimba okushesha kakhulu, imfanelo uFrank Sepe akunakwenzeka ukuthi ukujabulele. Kepha ezingeni lamabanga aphansi nasesekondari nakulabo abafuna ukumpompa uhlelo lwabo lwamandla luphelele kuwe. Kepha uma ukuzivocavoca kwe-cardio kuzobonakala kukhulu ngokwanele ngomthwalo ungawabeka esikhundleni sanoma yisiphi isigaba sohlelo.
Konke ukuqeqeshwa kweMet-Rx 180
Ngakho-ke, uhlelo lweMet-Rx 180 lufakiwe Ukuqeqeshwa kwamandla okungu-11 kuya ku-3-4 esigabeni ngasinye, 2 ukuzivocavoca okudala kwe-cardio, ukuzivocavoca oku-1 kwe-cardio okususelwa ku-kickboxing, uku-1 ukuzivocavoca i-abs nokuzivocavoca umzimba okungu-1. Ikhalenda lamakilasi lenzelwe izinsuku ezingama-90, ukusebenzisa ama-6 ngeviki ngosuku olulodwa lokuphumula ngeSonto.
- Esigabeni sokuqala zikulindele ukuqeqeshwa kwamandla emzimbeni ogcwele (Izikhathi ezi-3 ngeviki), ukusebenza kwe-cardio (Izikhathi ezi-2 ngeviki) nokuqeqeshwa kwe-kickboxing (Izikhathi ezi-2 ngeviki). Amakilasi azokwengezwa ngevidiyo emfushane enwebeka yokwelula umzimba wonke.
- Esigabeni sesibili ulinde ukuqeqeshwa kwamandla, kwehlukaniswe ngamaqembu emisipha (Izikhathi ezi-4 ngeviki), ukusebenza kwe-cardio (Izikhathi ezi-3 ngeviki), ukuqeqeshwa kwe-kickboxing (1 isikhathi ngeviki). Amakilasi nawo agcwaliswa ngokwelula.
- Esigabeni sesithathu izofaka nokuqeqeshwa kwamandla, kwehlukaniswe ngamaqembu emisipha (Izikhathi ezi-4 ngeviki), ukusebenza kwe-cardio (Izikhathi ezi-3-5 ngeviki), ukuzilolonga kwe-kickboxing (Izikhathi ezi-2 ngeviki), AB ukuzivocavoca (Izikhathi ezi-2 ngeviki). Kulesi sigaba umthwalo uyanda njalo ngesonto. Amakilasi nawo ancedwa ngokwelula izikhathi ezi-2 ngesonto.
Isigaba sokuqala:
- Isimo sokuzivocavoca 1: Umzimba ophelele (imizuzu engu-55)
- Isimo sokuzivocavoca 2: Umzimba ophelele (imizuzu engu-52)
- Isimo sokuzivocavoca 3: Umzimba ophelele (imizuzu engu-40)
Isigaba sesibili:
- Ukwenza Ukuzivocavoca 1: Amahlombe, ama-Triceps, ama-Abs (imizuzu engama-43)
- Ukubumba Ukuzivocavoca 2: Emuva, ku-Abs (imizuzu engama-35)
- Ukubumba Ukuzivocavoca 3: Umzimba Ophansi (imizuzu engama-32)
- Ukubumba Ukuzivocavoca 4: Isifuba, i-Biceps, i-Ab (imizuzu engama-39)
Isigaba sesithathu:
- Incazelo ye-Workout 1: Amahlombe, ama-Triceps, ama-Abs (imizuzu engama-51)
- Incazelo Ukuzivocavoca 2: Emuva, ku-Abs (imizuzu engama-38)
- Incazelo Ukuzivocavoca 3: Umzimba Ophansi (imizuzu engama-37)
- Incazelo Ukuzivocavoca 4: Isifuba, i-Biceps, i-Abs (imizuzu engama-53)
Ukuqeqeshwa okujwayelekile kwazo zonke izigaba:
- Ama-Cardio Tactics 1 (33 iminithi)
- AmaCardio Tactics 2 (imizuzu engama-35)
- I-Kickboxing (imizuzu engu-33)
- I-Advanced Abs (imizuzu engu-22)
- Nweba futhi uvuselele (imizuzu eyi-17)
Ungahlala ulungiselela uhlelo lokuqina olwenziwe ngomumo ukuze luhambisane nezici zakho ngokufaka esikhundleni noma ngokungeza ukuzivocavoca umzimba kuye ngezidingo zakho. Kodwa-ke, kufanele kuqashelwe ukuthi uhlelo iMet-Rx 180 lunikeza ikhalenda eliyinkimbinkimbi kakhulu, elingadingi ukulungiswa nokwengezwa okuvela ngaphandle.
IMet-Rx 180 eyinkimbinkimbi izokusiza ukuthi ushintshe umzimba kahle futhi uthuthukise ukuma komzimba wakho ekhaya. Ukuhlanganiswa kokuqeqeshwa kwe-cardio namandla okushibhile futhi asebenzayo kwenza uhlelo lufaneleke kokubili abaqalayo kanye nesitshudeni esinolwazi. Zizwe unamandla, uphilile futhi usebenza noFrank Sepe kanye nenkambo yakhe yokuqina yomuntu wonke!
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu