Kuthungathwa i- ukusebenzisa okunamandla, okunzima nokusebenza ngempumelelo akunakwenzeka ukuthi unganaki uhlelo uBob Harper. Umqeqeshi wombukiso odumile waseMelika umjaho omkhulu we-loser uyazi ukuthi angakubamba kanjani ngendlela enhle kakhulu.
Incazelo yohlelo uBob Harper
Umzimba Rev Cardio Conditioning kuyinkimbinkimbi ukudala umzimba omncane, oqinile futhi othambile. Kufanele wenze inombolo yokuzivocavoca, okubandakanya amaqembu emisipha amaningi. Ngokungafani nezinye izinhlelo uBob Harper, ibifaka amazinga obunzima amabili, ngakho-ke ngisho nokusebenzelana okungenalwazi kakhulu kungakhokhela amakilasi ngaleli zinga, uma uqala ngezinga elilula. Womabili amasethi azokunikeza ithuba lokuphuma endaweni yokunethezeka futhi wandise ukukhuthazela ngokomzimba.
Ngakho-ke, lolu hlelo luqukethe ukusebenzisa okubili okunamazinga ahlukene obunzima:
- Ividiyo yokuqala ihlala imizuzu engu-25 futhi ifaka phakathi ukuzivocavoca okuningi kubhalansi nokuxhumanisa. Uzosebenza emisipheni yomzimba wonke, ijubane lezifundo liphansi kakhulu. Uzodinga i-pair of dumbbells. Izinga lobunzima: eliphakathi. Kungenziwa njengokulungiselela iseshini yesibili. Umthwalo omkhulu usengxenyeni engezansi yomzimba.
- Ividiyo yesibili (main) ihlala ihora eli-1 futhi lapha umthwalo uphakeme kakhulu. Iqukethe izivivinyo ezihlukene zamaqembu emisipha ehlukene enziwa ngejubane eliphezulu. Uzoshisa amakhalori futhi uqinise umzimba wakho. Ulinde ama-squats, i-Push-UPS, izivivinyo zezingalo, emuva ne-abs. Ngezikhathi ezithile uBob unciphisa amandla emithambo yokuzivocavoca umzimba. Uzodinga i-dumbbell eyodwa esindayo (noma i-kettlebell) kanye namaphaphu. Izinga: kuthuthukile.
Ngokuya ngezinga lakho lokuqeqeshwa ungaqala ukuzibandakanya nomsebenzi wokuqala noma wesibili. Ngaphandle kwegama lohlelo, ngeke sisho ukuthi lususelwa ekuzivocavoca umzimba. Ukuqeqeshwa okuyisisekelo noma kunjalo, futhi kufaka phakathi izivivinyo eziningi ze-aerobic, kepha ukukubeka ezinhlotsheni ze-cardio ngendlela emsulwa okungenakwenzeka. Ingxenye yokuqala yenzelwe ngaphezulu ngomsebenzi wemisipha. Ngendlela, lolu hlelo umthwalo kaBob Harper uyefana namanye amavidiyo athandwayo: Inguquko Yomzimba Yonke.
Ubuhle nobubi bohlelo
buhle:
1. Umzimba Rev Cardio Conditioning yindlela ephelele ukususa amafutha amaningi ngokweqile futhi wakhe umzimba oqinile onwebekayo. Uzokwenza izivivinyo zamandla ngejubane eliphezulu, ngaleyo ndlela uvuse ama-calories nokuqinisa imisipha.
2. Cishe konke ukuvivinya umzimba okunikezwa nguBob Harper kunikeza umsebenzi amaqembu amaningi emisipha. Ngenxa yalokhu, uthuthukisa umzimba ongaphezulu nophansi ngasikhathi sinye.
3. Lolu hlelo luqukethe amazinga amabili obunzima. Uma ungakakulungeli ukuzibandakanya kwinguqulo esezingeni eliphezulu, ungaqala ukuqeqeshela ividiyo yemizuzu engama-25.
4. Uzodinga isethi encane yemishini: ama-dumbbells kuphela noMat.
5. Amahora wokuqeqesha acishe asuselwe ngokuphelele kuma-squats ngezindlela ezahlukahlukene. Ngokuzijwayeza njalo uzobona inguquko emangalisayo yezinqe nemilenze yakho.
6. UBob uyakwazi ukushukumisa ngokuphelele. Ngenxa yamandla akhe, uzohlala ulwela ukuthola imiphumela ephezulu.
bawo:
1. UBob Harper ufake izivivinyo eziningi ezihlukumezayo. Qiniseka ukuthi ubuka inqubo yakho futhi ulalele ukuzwa komzimba wakhe.
2. Naphezu kwegama, akuyona ukuzivocavoca kwenhliziyo ngendlela ehlanzekile.
Impendulo ngohlelo Umzimba Rev Cardio Conditioning UBob Harper:
Umzimba Rev Cardio Conditioning - lolu uhlelo olunzima impela. Noma kunjalo, amakhono ashukumisayo kaBob Harper izokusiza ukuthi udlule kukho kusukela ekuqaleni kuze kube sekugcineni.
Bona futhi:
- Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya + uhlelo lokuzivocavoca oluqediwe
- Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu: yehlisa isisindo bese uqinisa umshini
- Ukuzivocavoca okuphezulu okuphezulu kakhulu kwemilenze + uhlelo lokuzivocavoca oluqediwe