Okuqukethwe
- Ukuzivocavoca uDenise Austin: kusuka kuma-aerobics avela ePilates
- 1.Ukuzivocavoca umzimba okushisa amafutha (i-Quick Burn Cardio)
- 2. Ikamu lokuqeqesha: yehlisa isisindo emavikini ama-2 (iBootcamp: Ukuqhuma Komzimba Kuphelele)
- 3. Isibalo esincane semizuzu engu-15 ngosuku (Get Fit Fast)
- 4.IYoga yomzimba wonke (iYoga Body Burn neFat-Blasting Yoga)
- 5. Ama-Pilates wezindawo ezinenkinga (Nciphisa ama-Pilates Wakho we-Fat Zones)
- 6. Ama-Pilates ane-band band (Pilates For Everybody)
Izinhlelo ezinhlobonhlobo ezifana noDenise Austin azikwazi ukuziqhayisa okungenani ngomqeqeshi oyedwa. Wakwazi ukumboza zonke izindawo, ukuqala nge-aerobics enesigqi nokuqedela i-yoga yamandla.
Ngoba phakathi kokusebenza okuhlukahlukene uDenise Austin kulula ukulahleka, sikunikeza ukubuka konke okusheshayo kwezinhlelo zayo eziyinhloko zokwehlisa isisindo. Ezixhumanisweni, ungaya encazelweni eningiliziwe yenkimbinkimbi ngayinye. Muva nje kuwebhusayithi yethu kushicilele ingxenye yokuqala yokusebenza kokubuyekeza uDenise Austin. Ungaphuthelwa!
Ukuzivocavoca uDenise Austin: kusuka kuma-aerobics avela ePilates
1.Ukuzivocavoca umzimba okushisa amafutha (i-Quick Burn Cardio)
Kulabo abafuna ukwehlisa isisindo futhi balahle isisindo esiningi, kufanele unake i-Quick Burn Cardio. Lolu hlelo lwemizuzu engama-50 lwakhiwe kumgomo wokuqeqeshwa kwezikhawu: uhlala ukhuphula ijubane lokuya kuma-max ukushisa ama-calories angaphezulu. Engxenyeni yesibili yohlelo, uzodinga ama-dumbbells wokuzivocavoca ukuze usebenzise imisipha ezoshintshana nezigaba ze-aerobic. Lokhu yikho okuningi ukuzivocavoca umzimba kahle kwesisindo futhi kwakheka isithombe esihle.
Funda kabanzi mayelana ne-Quick Burn Cardio ..
2. Ikamu lokuqeqesha: yehlisa isisindo emavikini ama-2 (iBootcamp: Ukuqhuma Komzimba Kuphelele)
Uma ufuna ukunciphisa umzimba ngesikhathi esifushane, khona-ke jabulela uhlelo lwe-gyrosigma "Ikamu lokuqeqesha". UDenise Austin uyakuthembisa ukufeza imiphumela ngemuva kwamasonto amabili kuphela lokuqeqeshwa nsuku zonke. Uhlelo lubanjwa ngendlela yendabuko: okokuqala uzoba ne-cardio yeminithi engama-20 enezakhi ze-kickboxing, elandelwa yimizuzu engama-20 yokuqeqeshwa kwamandla, futhi iphetha ngokunweba okufishane okuyinkimbinkimbi. Ungenza lesi sifundo isikhathi esingaphezu kwamasonto amabili uze ufinyelele emiphumeleni oyifunayo.
Funda kabanzi ngeBootcamp: Ukuqhuma Komzimba Okuphelele ..
3. Isibalo esincane semizuzu engu-15 ngosuku (Get Fit Fast)
Ukuzivocavoca okuhle kulabo abangenaso isikhathi esiningi sokuqina. Inkambo ihlukaniswe yaba yizinhlelo ezintathu: yemisipha yesisu neyemuva, imisipha yezingalo namahlombe, amathanga nezinqe. Ngokulandelayo, lolu hlelo ngalunye kuhlanganisa 3 amazinga nobunzima, ileveli ngalinye lihlala imizuzu eyi-15 kuphela. Isakhiwo esinjalo senkimbinkimbi siyenza iguquke kakhulu futhi iguquguquke: ungahlanganisa ukuzivoxaxa ngokwakho. Ukuzivocavoca uzodinga ama-dumbbells ne-Mat.
Funda kabanzi mayelana ne-Get Fit Fast ..
4.IYoga yomzimba wonke (iYoga Body Burn neFat-Blasting Yoga)
Uma ukhetha ukuqeqeshwa lapho kusebenza khona imisipha ngendlela egxile, i-yoga yomzimba wonke yilokho okudingayo. I-Yoga kaDenise Austin izokusiza hhayi ekuqiniseni imisipha kuphela, kodwa futhi ukufeza amamaki amahle wokuzelula nokuzididiyela. Umqeqeshi unikela ngama-yoga amabili ahlala cishe ihora, cishe izinga lobunzima elifanayo. Ungashintsha phakathi kwalezi zinhlelo zombili, ukuzenza akufanele udinge enye imishini.
Funda kabanzi nge-yoga ngomzimba wonke ..
5. Ama-Pilates wezindawo ezinenkinga (Nciphisa ama-Pilates Wakho we-Fat Zones)
Ku-Arsenal yakho yokuzivocavoca uDenise Austin une-Pilates, ozosebenza ngayo kuzo zonke izindawo ezinenkinga. Lolu hlelo luhlukaniswe kahle lube yizigaba zemizuzu eyi-15 emfushane: isisu, umzimba ongaphezulu nophansi. Ungazishintsha noma usebenzise okuyinkimbinkimbi ngokuphelele. Ukuqeqeshwa kuyatholakala ngokuya ngobunzima: kufanelekile Wabasaqalayo in imfanelo ngisho nalabo abangakaze benze ama-Pilates. Uzodinga i-Mat, ama-dumbbells akhanyayo nethawula.
Funda kabanzi mayelana ne-Shrink Your Fat Zones Pilates ..
6. Ama-Pilates ane-band band (Pilates For Everybody)
Kokunye ukwenziwa, uPilates Denise usebenzisa okokusebenza okusizayo: isihlalo nebhande lenjoloba. Uhlelo "Pilates for all" luhlala imizuzu engama-45. Engxenyeni yokuqala uzozivocavoca phansi ngebhande lenjoloba elisiza ukusebenza imisipha. Engxenyeni yesibili wenza izivivinyo ezimile usebenzisa isihlalo futhi ubandakanya umzimba ongenhla nowaphansi. UDenise ugcizelela ukuthi kufanele usebenze ngokuzivocavoca kwekhwalithi, hhayi ubuningi.
Funda kabanzi mayelana ne-Pilates For Everybody ..
Uma ungenzanga uhlelo lokuzivocavoca noDenise Austin, ngiphakamisa ukuthi uzame ukushintsha uhlelo lwe-aerobic-power nge-yoga ne-Pilates. Ngakho-ke, uzohlinzeka ngomzimba wakho okulinganiselwe ngokuphelele umthwalo.
Funda futhi: Ukusebenza okuphezulu kwe-cardio yasekhaya imizuzu engu-10.