I-Workout Leslie Sansone ithole impumelelo yomhlaba wonke ngenxa yokulula kwayo, ukutholakala kwayo kanye nokusebenza kwayo. Zikude kakhulu kubantu bezemidlalo ngisho nalabo abaphikiswe ekucindezelekeni okukhulu. Konke okudingeka uzijwayeze noLeslie, lokhu kuzokwazi ukuhamba.
Enhliziyweni yezinhlelo zayo ukuhamba ngokushesha, okuyindlela enhle yokwenza ukwehla kwesisindo nokushiswa kwamafutha. Okokuqala, uzohamba imayela eli-1 ngosuku, kepha njengoba ukhula ibanga lakho lokukhuthala kanye nejubane lokuqeqeshwa lizokwanda.
Ukuze ukwazi ukuzinqumela yikuphi ukusebenzela uLeslie Sansone okufanele kuqale, Ngikweluleka ukuthi ufunde isibuyekezo esifushane sezinhlelo zayo. Izixhumanisi esihlokweni ungaya encazelweni eningiliziwe yamakilasi.
Ungayiqala kanjani i-Leslie Sansone: ukubuka konke kwezinhlelo
1. Uhlelo Lokugcina Lwezinsuku Ezi-5 (ngaphandle kwesitoko)
I-Ultimate 5 Day Walk Plan - lolu hlelo, olubandakanya ukusebenzisa emihlanu imayela elilodwa. Kunengqondo ukuqala kuhambo olusheshayo uLeslie Sansone. Isikhathi sezikhathi zemizuzu engu-10-12, uzohamba ngejubane elingu-8 km / h futhi unqobe ngalesi sikhathi, ibanga lilingana no-1.6 km. Konke ukuzivocavoca okuhlanu kumayelana nezinga elifanayo lobunzima: ungakushintsha noma uhlanganise okuningana, uma kuvumela ukukhuthazela.
Funda kabanzi mayelana noHlelo Lokuhamba Ngezinsuku Ezi-5…
2. Hamba Ekhaya (1 kuye kumamayela ama-4)
Ngemuva kokuhamba amakhilomitha ama-1 ngosuku kuzobonakala sengathi umthwalo ubuthakathaka kakhulu, ungaqhubekela ekusebenzeni okude kukaLeslie Sansone. Uhlelo luya ekhaya lubandakanya Ukuzivocavoca okuhlukile okungu-6: kusuka ku-1 kuye kumamayela ama-4. Isikhathi sokuqeqeshwa kusuka emizuzwini engu-20 kuye ehoreni eli-1, ziyehluka ngamandla nobubanzi bokuzivocavoca umzimba. Kokunye ukuvivinya umzimba uzodinga i-absorber ekhethekile yokwethuka yezinyawo, esiza ukusebenza imisipha, kepha ingashintshwa yimishini yokusiza.
Funda kabanzi mayelana ne-Walk at Home…
3. Hamba Pounds Express (nge nokunwebeka tape)
U-Leslie uzama ukwehlukanisa uhambo lwasekhaya, ngakho-ke, zibandakanya ezinhlelweni zemishini yezemidlalo eyahlukahlukene. Isibonelo, esakhiweni se-Walk Away iPounds Express sisebenzisa ukunwebeka (ibhande lenjoloba), elisiza ngobumnene nangokuphepha sebenzela ukuqinisa imisipha nokuthuthukisa ukuzelula. Lolu hlelo luqukethe ukusebenzisa ezintathu: 1 imayela, 2 amamayela, 3 amamayela. Ukuhamba ngesivinini noLeslie Sansone ngeke nje kuthuthukise ukuma kwakho kepha kuzokukhokhisa ngamandla usuku lonke.
Funda kabanzi nge-Walk Away ama-Pounds Express…
4. Hamba Pounds Express (nge dumbbells)
Ukwenza inkinga yokuqeqeshwa nokusebenza kahle kokuhamba kukaLeslie Sansone kunikezela ukusebenzisa ama-dumbbells. Ukuzivocavoca okunesisindo esincane (1 kg) kuzosiza ukunika imisipha yakho ithoni futhi kushise amakholori angeziwe. Uhlelo luhamba luye ekhaya ngama-dumbbells futhi lufaka phakathi izikhathi ezintathu zokuqeqesha: kusuka ku-1 kuye ku-3 miles. Ukushaya isisindo esiningi ngasikhathi sinye umthwalo we-aerobic nokusebenza uzokwazi ukufeza inani eliphelele ngesikhathi esifushane kakhulu.
Funda kabanzi nge-Walk Away ama-Pounds Express…
5. Amamayela ama-5 (izikhathi ezintathu zokuqeqesha amamayela ama-5)
Uma ukwazi ukuzithwala uye eqenjini elibambe iqhaza kwezithuthukile, ungaqala ukuhamba ngezinyawo usuka eLeslie Sansone ngamamayela ama-5. Vumelana, akukubi ukuhlela uhambo lwansuku zonke lwasekhaya, mileage idlula 8 km. Ukuzivocavoca amamayela ama-5 kusuka kumahora angu-1 kuye kwayi-1.5 kuya ngamandla wokuhamba. Ezinhlelweni ezimbili kwezintathu eziphakanyisiwe uLesley unikezela ukusebenzisa ibhande lokunwebeka lomthwalo owengeziwe.
Funda kabanzi ngamamayela ama-5…
Phakathi kokuzivocavoca uLeslie Sansone wonke umuntu uzokwazi ukuthola i- amakilasi afanele okuyinkimbinkimbi. Ngabe ucabanga ukuthi ayenzelwe impilo esebenzayo? U-Leslie Sansone uzokuhlakaza ukungabaza nokwesaba kwakho.
Bheka futhi: Sibutsetelo sakho konke ukuqeqeshwa uJanet Jenkins.