UBob Harper wethula uhlelo olubili olukhulu ukushisa amafutha nokwandisa ithoni yomzimba. Uzosebenza ngesisindo somthwalo ophakeme wemisipha futhi wakhe isibalo sethoni.
Incazelo kaBob Harper kettlebells
Umsebenzi ofanele ngezisindo ungasebenza kangcono kunama-simulators athuthuke kakhulu. Ukuqeqeshwa kweKettlebell kuklanyelwe ukushisa amafutha, kuthuthukise amandla emisipha nokwakheka kwezimo zemodi. UBob Harper usungule uhlelo olushubile olunezisindo ezizosiza ukuphonsela inselelo umzimba wakho ukuthi unqobe ithafa bese uqhuma umzimba kusuka kumthwalo. Usebenzisa ukumelana komzimba wakho nomsebenzi wekhwalithi ngezisindo, ungakha isibalo esifanelekile.
Uhlelo olubili lwemizuzu engama-50, olubunjiwe lweKettlebell Body noKettlebell Cardio Shred, yize kukhona umehluko egameni, lwakhiwe ngomgomo ofanayo. Bamele ukuqina kwesikhathi sokuphumula okuphezulu - Cardio based namandla umzimba for esiphezulu ikhalori esivuthayo. Ngokusebenza ngezisindo, lolu hlelo lwenzeka ngejubane eliphezulu, ngakho-ke uzokwandisa ukukhuthazela kwakho kwenhliziyo. UBob Harper usebenzisa izivivinyo zekhwalithi ukumelana nokwakha umzimba onwebekayo.
Kumakilasi uzodinga isisindo esingu-2.5 kg nangaphezulu. Uma ungenalo lolu hlobo lwezinto zemidlalo, ungafaka i-dumbbell esikhundleni. Kodwa-ke, kuleli cala, ulahlekelwe ngumphumela okhethekile ngesisindo, kepha izinzuzo zohlelo kwisibalo sakho zisazoba zinkulu. Kubalulekile ukuthi wazi ukuthi i-Sculpted Body neCardio Shred ilungele umfundi othuthukile. Bob Harper emikhubeni yokuqeqesha umthwalo osindayo kakhulu emzimbeni, ngakho-ke udinga ukuthi uzimisele ukuzwa umzimba wakho. Uma usaqala, bese ubheka uhlelo i-Jillian Michaels ngezisindo.
Ubuhle nobubi bezinhlelo
buhle:
1. Ukuziqeqesha ngezinsimbi kubeka umthwalo inani eliphakeme lamaqembu emisipha. Ikakhulu kahle uzokwazi ukuqinisa imisipha ye-latissimus dorsi, gluteus Medius kanye ne-psoas.
2. Ngalezi zinhlelo, Bob Harper, ngeke nje uzokwazi ukwehlisa isisindo futhi wehlise isisindo, kodwa futhi upholishe nomzimba wakho.
3. Kokubili ukuzivocavoca okwakhiwe ngesitayela sesikhawu esiphakeme okuyindlela ekhiqiza kakhulu ukulwa nokukhuluphala.
4. Lezi zigaba zinikeza ubunzima obukhulu emzimbeni wakho. Ngemizuzu engama-50 ungashisa amakhalori angaphezu kwama-500.
5. Bob bobabili i-aerobic, namandla okuqeqesha. Uzoqhuba izifundo ngempumelelo futhi uzokwazi ukususa isisindo esiningi.
6. Ukuqeqeshwa kweKettlebell kuphephile, amathuba okulimala ekuqeqesheni aphansi impela.
Ipulatifomu BOSU: kuyini, ubuhle nobubi, izivivinyo ezinhle ngeBosu.
bawo:
1. Ekuqeqesheni uzodinga i-kettlebell. Vele kungashintshwa ama-dumbbell, kepha kulokhu, umphumela ngeke ube mkhulu kangako.
2. Amakilasi afanelekile ngezinga eliphakeme. Uma usaqala ukwenza ukuqina komzimba, bheka izivivinyo zokuzivocavoca zikaBob Harper.
UBob Harper ukunikeza ukuthi ungene ekuqeqesheni amandla lapho ithuluzi lakho eliyinhloko lizoba isisindo. Qala ukukhulisa amandla akho okusebenza bese ulahla ukuxega emzimbeni kanye nezinhlelo zeCardio Shred ne-Sculpted Body.
Funda futhi: I-yoga yamandla noBob Harper yokwehlisa isisindo.