Okuqukethwe
"I-Metamorphosis" UTracy Anderson (Hipcentric) uyinkimbinkimbi eyingqayizivele yokuzivocavoca umzimba kwabesifazane abanohlobo lwepheya lomumo. Uma ufuna ukwenza amathanga afakwe amathoni futhi enwebe, uthuthukise umzimba ophansi futhi usebenze, khona-ke lolu hlelo luzoba yisixazululo sakho esiphelele.
Incazelo “Metamorphosis” Tracy Anderson's yohlobo lomzimba iHipcentric
UTrace Anderson usungule inkambo ebanzi yokuzivocavoca eyenzelwe ukunciphisa umzimba kuya ngohlobo lomzimba wakho wofuzo. Inzuzo enkulu yalolu hlelo yindlela yomuntu ngamunye yokuqeqesha abanikazi bemithethosisekelo ehlukene. Le ndlela yokuqeqeshwa izokuvumela ukuthi ulungise izindawo ezinenkinga futhi wenze umzimba wakho uphelele, noma ngabe unaziphi zofuzo.
Umqeqeshi udale inkambo e-4 ehlukene yezinhlobo ezilandelayo zezibalo: I-Hipcentric, Abcentric, I-Glutecentric, I-Omnicentric. Kulesi sihloko sizogxila ekuqeqesheni i-hypantria. Izici zomumo ngamunye ongazibona kulesi sibalo esingokomfanekiso:
Njengoba ukwazi ukubona esithombeni, i-hypandrium yokufaka amantombazane anezinqe ezibanzi, ngamanye amagama "amapheya". Ukuzivocavoca uTracy Anderson "the Metamorphosis" (Hipcentric) kuzosiza uthuthukisa umzimba wakho wonke, kepha ukunakwa okukhethekile kuzokhokhelwa emzimbeni ongezansi. Umqeqeshi wakha izivivinyo eziphumelelayo ngokuya ngezindlela zabo ezihlukile ezisebenza ngempela. Ngokuzijwayeza njalo ungathola imiphumela emihle kakhulu.
Lolu hlelo lwenzelwe unyaka wonke, kanti luhlukaniswe izingxenye ezine izinsuku ezingama-4. Isifundo siqukethe ukuqeqeshwa kwe-cardio namandla, okunesikhathi semizuzu engama-90. Izigaba zamandla zishintsha njalo, i-aerobic - njalo ezinyangeni ezintathu. Kufanele wenze izikhathi eziyisithupha ngesonto ngehora eli-6: qala ngokuqeqesha amandla, bese kuba yi-cardio. Uma ungazimisele ukukwenza nsuku zonke ihora lonke, ungashintsha i-aerobics namandla, kepha uhlelo lweMetamorphosis oluvela kuTracy Anderson luzohlala isikhathi eside.
Izinguquko zokuqeqeshwa kwamandla ngemuva kwezinsuku eziyi-10 zenziwe (hhayi kanye ezinsukwini eziyishumi, okungukuthi, ngemuva kwezinsuku eziyishumi zokubulawa). Ngakho-ke, uzothuthuka njalo, futhi umzimba ngeke ube nesikhathi sokujwayela umthwalo. Umsebenzi weCardio ushintshwa kaningi, cishe njalo ezinyangeni ezintathu. Lolu hlelo lufanele ngokuphelele noma yiliphi izinga lokuqeqeshwa. Uma usaqala, yenza nje konke ukuvivinya umzimba ngejubane elincane. Emakilasini uzodinga ama-dumbbells akhanyayo (3-1 kg) kanye noMethi phansi (ku-Workout yakamuva uTracy Anderson usebenzisa ibhola).
Ubuhle nobubi bohlelo
buhle:
1. Uzothuthukisa isibalo sakho, kuya ngohlobo lofuzo. Ukusebenza kahle kwale ndlela ukuthi ukuqina okuphezulu ungasebenza ezindaweni zakho eziyinkinga.
2. Lolu hlelo lwehluke kakhulu: cishe njalo emavikini amabili uzothola ukuzivocavoca umzimba okusha. Umzimba wakho ngeke ube nesikhathi sokujwayela umthwalo, ngakho-ke ukuzuza emsebenzini kuzoba kukhulu nakakhulu. Ngaphezu kwalokho, ubunzima obukhulayo buzokusiza ukuthi uthuthuke ekuqeqeshweni.
3. Isifundo sokuzivocavoca umzimba senzelwe unyaka wonke! Awudingi ukubheka njalo izinhlelo ezintsha zokwenza umzimba wakho uphelele. Okungenani izinyanga eziyi-12 uzothola okuthile okufanele ukwenze.
4. Njengoba wazi, ingaphansi lomzimba yilona elinenkani kakhulu emzimbeni. I-Metamorphosis Tracy Anderson ye-ipcentric izokusiza ukwenza amathanga akho nezinqe zakho zincane futhi zethoni. Futhi uzosebenza phezu kwawo wonke umzimba uwonke.
5. Umqeqeshi usebenzisa izivivinyo eziningi zokuqala ezizokusiza ukuthi usebenzise inani eliphakeme lemisipha ngesikhathi sekilasi.
6. Lolu hlelo alubandakanyi ukuqeqeshwa kwamandla nje kuphela, nokuvivinya umzimba okudonswa ngama-cardio ukushisa amafutha.
7. Okunye okuhlanganisiwe yividiyo esezingeni eliphakeme enesizinda esihle nomculo omnandi. UTracy futhi ubukeka emuhle: uzacile, kuze kube sezingeni lokuba nomuntu onamathoni yini ofuna ukuyilwela.
8. Isifundo sihlanganisa nokuvivinya ibhonasi kwemisipha yezandla.
bawo:
1. Ukuzivocavoca kweCardio uTracy Anderson kusuka kuMetamorphosis, ngeke kujabulise wonke umuntu. Ukuzivocavoca ngomdanso osheshayo onamagagasi angenamkhawulo kubukeka kungafinyeleleki. Ngaphezu kwalokho, umsebenzi wenhliziyo wethulwa kuphela kokuhlukile okukodwa okungashintshiwe ezinyangeni ezintathu. Uma ufuna ukwehlukanisa ukuzivocavoca nge-aerobic, buka: Ukusebenza okuphezulu kwe-10 kwe-cardio imizuzu engama-30.
2. UTracy, yize esebenza kahle, kepha isigaba esikhetheke kakhulu. Buka ividiyo ngaphambi kokuqala ukuqeqeshwa.
I-Metamorphosis evela kuTracy Anderson (Hipcentric) izokusiza ukuthi ulungise izinkalo zakho, uqinise imisipha futhi ulahle i-cellulite. Ngaphezu kwalokho, ngalolu hlelo lokuqeqesha uzokwehla emzimbeni futhi uthuthukise umzimba wakho ngenjwayelo.
Bona futhi:
- "Metamorphosis" uTracy Anderson wohlobo lwesibalo omnicentric
- "Metamorphosis" uTracy Anderson wohlobo lwesibalo se-abcentric ne-glutecentric