I-Power Cardio & Strength Series: inkimbinkimbi yokujima okufushane okunamandla nokukhanya kwe-Zuzka

Ufuna ukunciphisa umzimba, ukwenza imizuzu eyi-10-15 kuphela ngosuku? Kungenzeka, uma kuthatha a umqeqeshi Zuzka ukukhanya. Zama ukujima okufushane okuqinile okuyinkimbinkimbi kwawo wonke umzimba we-ZCUT Power Cardio & Strength Series.

Incazelo yohlelo ZCUT Power Cardio & Strength Series

U-Zuzka light akayena omunye walabo baqeqeshi abaqhamuka nokuqeqeshwa okusha nokwangempela. Izinhlelo zayo ngokuvamile zihlanganisa isethi evamile yokuzivocavoca okuqinisekisiwe, kodwa okunamandla kakhulu. I-Zuzanna ithatha njengesisekelo i-plyometrics endala enhle, ezokwenza inhliziyo yakho ishaye futhi ishise amafutha ngokuphumelelayo. Ukuqedela ukusebenzisa kwakhe akudingi ngisho nokuthatha ividiyo, ungarekhoda ukuhleleka kokuzivocavoca kanye nenani elidingekayo lokuphindaphinda, futhi umane ukwenze ngaphandle kokubhekisela esenzweni esisesikrinini.

I-ZCUT Power Cardio & Strength Series - inkimbinkimbi yokuzivocavoca okufushane okukhulu kwe-HIIT okuhloswe ngayo ama-calories avuthayo, ukwehla kwevolumu kanye nethoni yemisipha. Kubandakanya uchungechunge lwezifundo ezi-2: I-Power Cardio (i-cardio Workout) kanye Amandla Amandla (ukuqeqeshwa kwesisindo). Ukukhanya kweZuzka kuyisitayela esithambile futhi esiqondile, ngeke abe "nenhlansi" futhi akhuthaze. Umqeqeshi ufundisa eyodwa, futhi ividiyo ivinjelwe ekuhlobiseni. Kodwa kulabo abathanda ukusebenzisa iDemo okukhulu, lapho yonke iminithi ihloselwe ukuzuza imiphumela ebekiwe izolingana ngokuphelele.

ZCUT Amandla Cardio Series

Uhlelo lwe-ZCUT Power Cardio Series oluvela ku-Suski light luhlanganisa i-12 "yokuzivocavoca". Ukuqeqeshwa ngesisindo somzimba wakho ngaphandle kwemishini. Ngezansi kubakaki kukhona izivivinyo ezifakwe ekuqeqeshweni ngakunye:

  • Ukujima 1 (imizuzu eyi-10): Isikhathi Challenge (50 Ama-Burpe Ingqikithi, 10 Jump Tuks, 20 Jump Amaphutha, 30 Khahlela Phezulu, 40 Jack Ukukhahlela).
  • Ukujima nsuku zonke. 2 (imizuzu eyi-15): Isikhathi Challenge (10 Isiboshwa Thola Okuphezulu 20 Sumo squat Eqa, 30 side wamaphaphu Eqa, 40 Abashwibi, 50 Ama-pendulum, ama-60 Phezulu-knee Ihla kuya Ipulangwe, 70 Plyo Eqa).
  • Ukujima 3 (imizuzu eyi-10): 10 amaminithi AMRAP (10 Lateral Jump Burpees, 10 Mule Kick, 20 Crab Toe Touches, 10 Ab Splitters). Uzodinga uhlobo oluthile lwesikhulumi ongagxuma ngalo (uyazikhethela).
  • Ukujima 4 (imizuzu eyi-13): Imizuliswano eyi-5 Ukuqeqeshwa kweTabata (180° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jump).
  • Ukujima 5 (imizuzu eyi-10): Isikhathi Challenge-4 Rounds (10 Broad Jump Burpees, 20 High Knee Chair Toe Touches, 10 Tricep Chair Dip). Emakilasini uzodinga isitulo.
  • Ukujima 6 (imizuzu eyi-10): Imizuzu eyi-10 Ukuqeqeshwa Kwesikhashana (Ama-Low Jacks Flying Jump Lunges, Side Burpees, Superheroes).
  • Ukujima 7 (imizuzu eyi-10): Imizuzu eyi-10 Ukuqeqeshwa Kwesikhashana ( I-Sumo Jump Squat kuya ku-Normal Jump Squat Side Hops, Burpee & Roll Over & Knee Hug Mountain Climbers, Plank).
  • Ukujima 8 (imizuzu eyi-15): Isikhathi Challenge 3 Round (I-Burpee ene-High Raked Push Up 20 Jump Lunges, 20 Jump Squats).
  • Ukujima 9 (imizuzu eyi-12): Isikhathi Challenge 2 Round kwe(20 Jump Squats & Leg Lifts, Ukugona Kwamadolo 20, 20 Jump Lunge Kick Up 20 Diagonal Plank Jump, 20 Surfers).
  • Ukujima 10 (imizuzu eyi-12): Isikhathi Challenge 2 Round (10 Competition 180° Burpees, 20 Low Jacks, 20 Bicycle).
  • Ukujima 11 (imizuzu eyi-14): Isikhathi Challenge 3 Round (Amadolo Aphakeme angu-10 namaPush Up, 10 Half Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jump, 20 Pike Hops).
  • Ukujima 12 (imizuzu eyi-14): Isikhathi Challenge 2 Round (10 Side Hops & 1 Competition Burpee, 20 Mountain Climbers & Kick Ups 10 Pike Jump & Side Leg Lifts).

Konke ukuzivocavoca kufana kakhulu komunye nomunye. Zuzka ukukhanya zihlanganisa i-plyometric, i-aerobic kanye nokuzivocavoca okusebenzayo, okufana ne-push-UPS, ukugxuma, amaphaphu, ama-burpees, izivivinyo zamagxolo, njll. "Isikhathi sokuzivocavoca" sevidiyo yakho sithatha isikhathi eside: okokuqala, uZuzanna uchaza isimiso sokuzivocavoca kanye nendlela efanele. Ngokuzayo ungakwazi ukweqiwa le ngxenye.

ZCUT Amandla Amandla Series

Uhlelo ZCUT Amandla Amandla Series kusukela Suski Lite kuhlanganisa 12 "yokuzilolonga". Kuzo zonke izifundo uzodinga ama-dumbbells (2 kg), futhi kwamanye amavidiyo, uzodinga nesitulo (ungasebenzisa isiteji sesinyathelo). Ngezansi kubakaki kukhona izivivinyo ezifakwe ekuqeqeshweni ngakunye:

  • Ukujima 1 (imizuzu eyi-11):Isikhathi Challenge Imizuliswano eyi-2 (Abenzi bomuntu abangu-10, i-10-Point Punch, 100 Side Hops, 50 Izikwele ezinesisindo).
  • Ukujima 2 (imizuzu eyi-11):Isikhathi Challenge-4 Imijikelezo (10 Amaphaphu Emuva-Phambili, 10 Santana Push Up, 10 Competition Burpees).
  • Ukujima 3 (imizuzu eyi-15):Isikhathi Inselele - Imizuliswano eyi-4 (I-10 ngaphezulu Ama-Squat Presses, 10 Side Burpees & Push Ups, 10 Pike Cindezela Edolo Tucks, 10 Lunge & Twists).
  • Ukujima 4 (imizuzu eyi-13):Isikhathi Challenge Imizuliswano eyi-3 (10 Weighted Pistol Squats, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
  • Ukujima 5 (imizuzu eyi-14):Isikhathi Challenge 3 Round (Izinyathelo Ezingu-20 Ezinama-Dumbbells, Imigqa Eyi-10 Ehlanekezelwe, Amaphaphu Edolo Ajulile angu-10, Ama-Dumbbell Swings angu-20 Ashintshana). Uzodinga isitulo.
  • Ukujima 6 (imizuzu eyi-12):Isikhathi Challenge 3 Round (10 Burpee Step Up, 30 Round Kick with Backward Lunges, 10 Amapulangwe Aphakeme AneLeg Lifts, 10 Tricep Dips With Leg Lift). Uzodinga isitulo.
  • Ukujima 7 (imizuzu eyi-16):Isikhathi Challenge 3 Round (24 Izinkuni Chops, 10 Plank Jump & Push Up Side, 30 Leg Bridges with Dumbbells, Burpees 10 Knee Hug).
  • Ukujima 8 (imizuzu eyi-13):Isikhathi Challenge 3 Round (Ama-Stand-Ups Wesihlalo Somlenze, 30 AmaLifti Afile Omlenze Aphakeme, Agobe Phezu Kwemigqa 20, Izitebhisi Eziphakeme Zepulangwe Eziyi-12). Uzodinga isitulo.
  • Ukujima 9 (imizuzu eyi-13):Isikhathi Challenge-4 Rounds (10 Weighted Squat Hops, 10 Inverted Push Presses, 10 Push Press with Dumbbells, 10 Competition Burpees). Uzodinga isitulo.
  • Ukujima 10 (imizuzu eyi-12):Isikhathi Challenge 2 Round (Ama-Lunge Curls AnamaLunge Aseceleni angu-12, Ama-Pull Plank angu-20, Ama-Dumbbell Swings 20, 20 Ama-Tricep Plank Leg Lifts, ama-Burpees angu-20 Anamandla).
  • Ukujima 11 (imizuzu eyi-14):Isikhathi Challenge 3 Round (Amaphaphu Omlenze Aphakeme angama-30, Ama-Push Ama-Push Amathathu Ama-Clap & Burpee, ama-10 Sit Up Twists). Uzodinga isitulo.
  • Ukujima 12 (imizuzu eyi-13): Isikhathi Challenge 3 Round (Ama-20 Weighted Overhead Squats & Side Leg Lifts, Chair 40 Hops, 40 Back Lunges & Knee Ups, 10 Reptile Push Ups). Uzodinga isitulo.

Ekuqeqesheni ochungechungeni Amandla Amandla Series Zuzka isebenzisa ama-squats, amaphaphu, amapulangwe, ama-push-UPS, amanye ama-burpees, ukugxuma. Ukuzivocavoca ukuya kumsebenzi we-akhawunti kwenzeka emizuliswaneni embalwa (emibili ukuya kwemine). Kuvidiyo ngayinye kufakwe izivivinyo ezingaphezu kuka-5.

Izici zokuqeqeshwa

Okwe-Power Cardio & Strength Series kunamathiselwe amakilasi ekhalenda amabili enziwe ngomumo: ochungechunge lwe-Cardio kanye nochungechunge lwamandla. Zenzelwe Izinyanga ezi-3 zokuqeqeshwa 5-6 izikhathi ngesonto. Akudingekile ukuthi ulandele ishejuli, ungavele ukhethe amakilasi athakaseleka kakhulu kuwe ngokukhanya kwe-Zuzka futhi uwangeze ohlelweni lwakho lokufaneleka.

Njengoba ubona, iningi lamavidiyo ithatha inani elithile lokuphindaphinda umsebenzi ngamunye. Okufanele ukwenze uma ungenayo isikhathi sokuzifeza ngesikhathi esibekiwe, Zuzka? Unezinketho ezimbili: noma misa ividiyo bese uqedela inombolo oyifunayo yokuphindaphinda. Noma uqhubeke nomqeqeshi kancane kancane ngomzamo wokufeza okujwayelekile.

Uma ngokuphambene nalokho ungaphambi kwejubane lomqeqeshi, ngemuva kokwenza imithetho yokuphindaphinda ungaqhubeka nomsebenzi olandelayo ngaphandle kokulinda uSuzanne. Noma vele weqe inombolo ethile yezimpinda uma ufuna ukwenza ngokuvumelana nomqeqeshi.

Futhi, i-Power Cardio & Strength Series eyinkimbinkimbi evela kwaSuski Lite ihlanganisa:

  • Ukufudumala Okunamandla (Imizuzu engu-7): ukufudumala okunamandla nokwelula kwemisipha.
  • Dynamic Cool Down (imizuzu engu-7): i-hitch emfushane kanye nemisipha enwebekayo.
  • Bonus Zivocavoce (imizuzu eyi-10): ukujima okuyibhonasi nesitulo.

Kuwo wonke ama-Workout qiniseka ukuthi wenza ukufudumala nokushaya. Lokhu kuzosiza ukugwema ukulimala, ukwandisa ukusebenza nokuthuthukisa imiphumela yakho. Kanye nokuzivocavoca kanye nokushaya ukuzivocavoca kuzohlala imizuzu engama-25-30, okungukuthi njengohlelo.

Izinzuzo zezinhlelo:

  • Ukuqeqeshwa okuyisisekelo, ngaphandle kokubala ukufudumala nokushaya, kuthatha imizuzu engu-10-15 kuphela.
  • Ifomethi ekahle: uzokwenza izivivinyo ezimbalwa (imvamisa 3-4), kepha okuphezulu kakhulu kokushiswa kwamafutha ngokushesha futhi kuzwakale umzimba.
  • Ukuqeqeshwa kwe-HIIT kuyinto indlela ephumelela kakhulu ukushisa amafutha futhi uthuthukise izinga lomzimba.
  • Inombolo enkulu yokuzivocavoca kwe-plyometric izokusiza uthuthukise amandla okuqhuma emisipha futhi ulahle izindawo ezinenkinga, ikakhulukazi emzimbeni ophansi.
  • Uhlelo luhlanganisa ikhalenda yamakilasi esenziwe ngomumo, eklanyelwe izinyanga ezi-3.
  • Ekuqaleni kwevidiyo kukhombisa zonke izivivinyo, ukuze ukwazi ukuhlola ukuthi ufanelana kanjani nokuqeqeshwa okuthile.
  • OkwePower Cardio Series Zuzka ikukhanyisele cishe ayidingi imishini eyengeziwe. Ku-Strength and Power Series kudinga kuphela ama-dumbbell kanye nesitulo sekilasi esihlukile.
Zuzka Light ZCUT Cardio Series

I-complex ayifanele abaqalayo nalabo abanezinkinga zempilo. Kodwa ilungele labo abathanda ukuvivinya umzimba okujulile nokuzivocavoca okufushane. Uma ungumlandeli wezinhlelo ngesitayela se-TABATA, i-ZCUT Power Cardio & Strength Series evela ku-Suski light nakanjani uzoyithanda.

Bheka futhi: Isiqalisi Esinzima esivela ekukhanyeni kweSuski samazinga aphansi nasesekondari.

shiya impendulo