Okuqukethwe
Uhlelo lolu nguDenise Austin okhulelwe ozokusiza ukuthi uhlale ilungile futhi iphilile phakathi nazo zonke izinyanga eziyisishiyagalolunye. Ukuthola ukuqina ngendlela yakhe, uzothola amandla amaningi, impilo enhle nomoya omuhle.
Incazelo yohlelo yabesifazane abakhulelwe abaneDenise Austin
UDenise Austin usungule uhlelo olusebenzayo noluphephile lokugcina isibalo esincane phakathi nokukhulelwa. Uzosebenza ekuqiniseni imisipha, wenze ukuvivinya umzimba okulula futhi ufunde ukuphefumula okufanele. Zonke izivivinyo zikhethwa kucatshangelwa izincomo zabesifazane besifazane baseMelika, ngakho-ke kunjalo hhayi okungenangozi kwabesifazane abakhulelwe kuphela, kodwa futhi kuyasiza. Ngemuva kwekilasi uzozizwa ungena nge-vivacity namandla, futhi impilo yakho izothuthuka ngokubonakalayo.
Uhlelo luqukethe ukusebenzisa okulandelayo:
1. I-Cardio Workout (imizuzu engu-20). Ukuqeqeshelwa ukuthuthukiswa kohlelo lwezinhliziyo kubheka izici zazo zonke izigaba zokukhulelwa. Ungayiphatha izinyanga eziyi-9. Umsebenzi osuselwa ekuhambeni okusheshayo, uyisinyathelo esinamandla, kodwa esikahle.
2. I-1st-2nd Trimester Toning (20 imizuzu). Le videothreesome uzoyenza ngesikhathi sokukhulelwa esingu-1 no-2. Ngosizo lokuzivocavoca kwabesifazane abakhulelwe abavela eDenise Austin ugxila ezinqabeni, amandla emisipha, ukuguquguquka, kanye nesimo somzimba esijwayelekile.
3. I-3rd Trimester Toning (imizuzu engama-20). Le ngxenye yenzelwe ingxenye yesithathu yokukhulelwa. Ngayo, ugcina imilenze eqinile nethoni yemisipha futhi izosebenza nasekuphumuzeni imisipha yangemuva neyokhalweni.
4. Ukuphefumula kanye nokuqwashisa okuyisisekelo (4 imizuzu). Ukuzivocavoca umoya kuzokusiza uqinise imisipha yesisu nesifuba. Futhi fundisa ukuphefumula okufanele ngesikhathi sokubeletha.
5. Thumela i-Bounce-Back Workout (10 imizuzu). Ukuzivocavoca ngebhonasi kuzokwenziwa ngemuva kokubeletha. Lo msebenzi uzokusiza ukuthi wakhe imisipha yesisu. UDenise unikeza izivivinyo eziningi okhalweni, esiswini esingenhla nesingezansi.
Ukufaneleka kwabesifazane abakhulelwe abane-Disease lia: ngempumelelo nangokuphepha
Umqeqeshi akanikeli ngezincomo zokuthi angahlanganyela kangaki ohlelweni. Kulolu daba kungcono ukuthi bagxile kwezabo impilo. Uma kungenzeka, zama ukushintsha umthwalo we-aerobic nokusebenza. Emakilasini uzodinga izisindo ezilula (1-1. 5 kg) kanye noMethi phansi, isihlalo, imicamelo embalwa nethawula. Umqeqeshi unemininingwane eminingi futhi uchaza ukuzivocavoca ngakunye, ngakho-ke akufanele ube nezinkinga ekusebenzeni kwazo.
Izici
Izinzuzo:
1. Uhlelo lwabesifazane abakhulelwe abane-Denise Austin luzokusiza ube nempilo enhle futhi ulondoloze umzimba omuhle kakhulu izinyanga eziyisishiyagalolunye.
2. Inkambo ihlukaniswe yaba umthwalo we-aerobic kanye nokusebenza. Uzoqinisa imisipha, uthuthukise uhlelo lwezinhliziyo futhi usheshise imetabolism yakho.
3. Zonke izivivinyo zikhethwa ngokuya ngezincomo ze-American Institute of gynecology. Ziphephile empilweni yakho.
4. Amakilasi ahlala isikhathi esingaphezu kwemizuzu engama-20. Lokhu kuzokusiza ukuthi ungadluli kukho, ugcine amandla namandla.
5. Uma uzoqeqesha umzimba ngesikhathi sokukhulelwa, kuzoba lula kakhulu ukubuyela esimweni sakhe esihle ngemuva kokubeletha.
6. Izifundo zifaka isifundo esizokusiza ukuthi ufunde inqubo yokuphefumula efanele. Izofika ngesikhathi sokubeletha.
Okubalulekile ukwazi:
1. Ngaphandle kwezinhlelo ezinengqondo nezokuphepha kwabesifazane abakhulelwe, thintana nodokotela.
2. Bheka impilo yakho ngesikhathi sokuqashwa. Ukuze isiyezi, ubuthakathaka, izinzwa ezingathandeki kufanele ziyeke ukuzivocavoca umzimba.
Ividiyo uDenise Austin ukhulelwe:
Uma ufuna ukugcina umzimba wakho usesimweni esihle ngokomzimba phakathi nokukhulelwa, uhlelo iDenise Austin lulungele lezi zinhloso. Ngeke nje kuphela hlala uzacile futhi unempilo, kodwa futhi wonga amandla izinyanga eziyi-9. Bheka futhi: Uhlelo lokuqina kwabesifazane abakhulelwe uTracy Anderson.