Uma nifuna uhlelo lokushiswa kwamafutha umzimba wonke, bese unaka i-PeakFit Challenge no-Michelle Dasua. Uhlelo oludidiyelwe lwamandla e-aerobic lwezinyanga ezi-2, lapho umzimba wakho uzothola uguquko olungakaze lubonwe.
Mayelana nohlelo Michelle Dosw– PeakFit Challenge
Umqeqeshi wokufaneleka u-Michelle Dasua unikeza uhlelo, okuyinto ngokushuba kwayo engekho ngaphansi kwe-Insanity edumile. I-PeakFit Challenge iyinhlanganisela enhle kakhulu ukuqeqeshwa kwamandla okusebenzayo kanye nemithwalo ye-cardio yesikhawu. Lokhu kuvivinya umzimba kuklanywe kahle kakhulu. Uzolandela isikhawu-amasethi ashintshana omunye komunye ukuze ulahlekelwe isisindo esiphezulu:
- Ukukhuphuka: amandla noma ukuzivocavoca okuphakathi
- Khuphuka: ukwandisa umfutho
- Amandla aphezulu: umfutho ophezulu
- I-Basecamp: Ukutakula
Uhlelo lufaka phakathi 10 izivivinyo, ngayinye enikeza uhlobo oluthile lokucindezeleka:
1. 1 Amandla Amsulwa futhi Amandla Amsulwa 2 (amazinga obunzima amabili). Ukuqeqeshwa kwamandla okumsulwa ngama-dumbbells kanye ne-expander. Uzoqeqesha emuva, isifuba, imilenze, izingalo namahlombe. Kulula kakhulu ukuthi umugqa ophansi wevidiyo ukhombisa ukuthi iyiphi ingxenye yomzimba oyisebenzisayo njengamanje. Ubude besikhathi imizuzu engu-50.
2. Okumsulwa I-Cardio. I-cardio ehlanzekile, imishini eyengeziwe ayidingeki. Ukuzivocavoca okuningi okungajwayelekile, izakhi ze-kickboxing, ukugxuma kanye nokugijima endaweni. Ubude besikhathi imizuzu engu-50.
3. Amandla e-Cardio Amandla e-Cardio 1 no-2. Ukuqeqeshwa kwe-Aerobic-strength, lapho ushintsha khona izivivinyo zomthwalo we-cardio ngama-dumbbell. Ubude besikhathi: 1 ihora.
4. I-Dynamic Flexibility & Core Dynamics. Isifundo sokwelula, ukuphumula kanye nokululama kwemisipha, uzodinga i-expander. Ubude besikhathi imizuzu engama-30.
5. ICardio Isikhashana Shisa. Ukuqeqeshwa kwe-cardio yesikhawu. I-tempo ephezulu, i-plyometric eningi kanye ne-cardio eqhumayo. Imishini ayidingeki, ubude behora elingu-1.
6. Nomaphi/Noma kunini Zivocavoce. Okunye ukuqeqeshwa kwesikhashana, okuthatha imizuzu engama-45 kuphela.
7. Okumqoka Dynamics. Isifundo sabezindaba. Ukuzivocavoca kwenziwa kokubili kusukela endaweni ethambekele futhi kusukela endaweni yokuma. Uzodinga i-expander. Ubude besikhathi imizuzu engu-20.
8. Linganisa test. Hlola inqubekela-phambili yakho: yenza ukuhlolwa kokufaneleka ngaphambi kohlelo nangemuva kwezinyanga ezi-2. Uzomangala ngemiphumela.
Uhlelo luhlala izinyanga ezi-2, lapho uzofinyelela khona imiphumela emihle: ungalahlekelwa isisindo futhi wakhe umzimba oqinile. Ukuze izifundo noMichelle Dozois kudingeka dumbbells kanye expander. Isici salolu hlelo ukuthi izivivinyo zamandla ezenzelwe inani elincane lokuphindaphinda. Ngakho-ke ungesabi ukuthatha ama-dumbbells asetshenzisiweonisisindo se-lesego (isb, 3-4 kg). Imithwalo yamandla ekhwalithi ephezulu iyinzuzo enkulu ye-PeakFit Challenge ngaphambi kokujima okufanayo kukaSean T, lapho ikakhulukazi izivivinyo ze-cardio.
Ubuhle nobubi bohlelo
buhle:
- I-PeakFit Challenge iyinhlanganisela ephelele yokuqeqeshwa okusebenzayo, i-cardio eshisa amafutha kanye ne-plyometric. Uzonciphisa amafutha futhi uqinise imisipha yakho ngesikhathi esifushane kakhulu.
- Iwuhlelo oluphelele lomzimba wonke. Ezinyangeni ezi-2 uzobe wenza 10 izinhlobonhlobo zokujima ngamandla.
- Ividiyo enhle kakhulu: okubalulekile kokuthi yisiphi isitho somzimba osenzayo. Endabeni ye-cardio inikezwe izinga lobunzima bokuzivocavoca. Ungakwazi futhi ukubona ukubala uyehla kanye nesikhawu sokubuka.
- Isibonelo, uma i-Insanity ingakwazi ukubona inzuzo ecacile evuna ukuzivocavoca kwe-aerobic, khona-ke uMichelle Dozois unikeza izivivinyo eziningi zamandla ngama-dumbbells.
- C PeakFit Challenge uzokwazi ukuthuthukisa amandla enhliziyo yakho.
- U-Michelle Dozois unikeza izivivinyo ezingajwayelekile nezinhlanganisela ze-kickboxing ezizokusiza ukuthi usuke ekunyakazeni okujwayelekile nokuvele kunesithukuthezi.
- Lolu hlelo luzoba inketho ephakathi nendawo uma ungakakulungeli Ukusangana, kodwa usuvele udlule ezingeni lokuqashwa uJillian Michaels.
- Ngaphandle kokuthi umqeqeshi ungowesifazane, uhlelo lufanele amadoda.
bawo:
- Uhlelo aluklanyelwe abasaqalayo. Kufanele ukuthi usuvele ube nokuqeqeshwa ngokomzimba kokuqala, isibonelo, uzilolonge noJillian Michaels.
- Ama-chords ayinkimbinkimbi kanye nenhlanganisela engavamile olunye uhlelo oluyinkimbinkimbi futhi oluvele lunzima.
- Amakilasi no-Michelle Dozois anikeza ingcindezi enkulu emadolweni. Prakthiza amateku ekhwalithi kuphela.
- Kokunye ukuzilolonga uzodinga i-expander. Kodwa uma ufuna ungakwazi ukufaka esikhundleni sokuvivinya umzimba nge-expander yesifuba ukuze uzivocavoce ngama-dumbbells.
Impendulo ngokujima komuntu ngamunye no-Michelle Dosw ovela ku-PeakFit Challenge:
Uma ufuna ukujima okuqinile, kodwa ongakakulungeli ukusangana no-Shaun T kufanele uzame lolu hlelo Michelle Dasua. Izinyanga ezi-2 zokuzivocavoca okuvamile, uzoshintsha umzimba wakho, qinisa imisipha, shisa amafutha amaningi futhi isheshise imetabolism.
Funda futhi: Izinhlelo ezingama-30 zabaqalayo: ukuqala kuphi ukuqeqesha ekhaya.