U-Kate Frederick unikeza uhlelo olujulile lokuthuthukisa umzimba wakho, ikakhulukazi ingxenye engezansi. Ukuqeqeshwa kwe-Cardio kuhlanganiswe nokuzivocavoca okusebenzayo kuzokwenza imilenze nezinqe zakho ziqine futhi zibe nethoni.
Incazelo yohlelo Kate Friedrich: Kick Max
Uhlelo Kick Max luyinhlanganisela amandla e-cardio blast plyometric kanye nokuzivocavoca okusebenzayo okomzimba ophansi. UKate akalishiyi ithuba lezinqe ezixegayo kanye ne-cellulite emathangeni. Okokuqala, "uzominza" amafutha ngokuzivocavoca kwe-aerobic, bese wenza umumo ozacile ngokuzivocavoca ngokulinganisela. Ngoba uzothola izivivinyo eziningi ze-cardio uzoshisa amafutha ngesikhathi esisodwa ezingalweni nasesiswini.
Uhlelo Kate Friedrich siqukethe izingxenye eziningana. Ungakwenza ngokuphelele (ubude besikhathi imizuzu engama-75) noma ukwenza amasegimenti ahlukene, owathanda kakhulu:
- Ukufudumala (imizuzu eyi-12). Ukujima okuzifudumeza okunezici ze-kickboxing kanye nokuzelula.
- I-Kick and Punch Combo's (24 imizuzu). Lesi sigaba sisekelwe ezintweni ezivela kubuciko bokulwa. Inhlanganisela ehlukene yokukhahlela nokunyakaziswa kwemilenze, ukusheshisa isivinini sesifundo nokusiza ukuqhuba ukuqeqeshwa ku-girlsgogames pace.
- Inselele ye-Kickbox/Bootcamp (15 imizuzu). Ingxenye eqhuma kakhulu iqukethe ukuvivinya umzimba okuqinile kwe-plyometric kanye ne-cardio enolaka. Zilungiselele ukuphonsela inselelo umzimba wakho. Kubantu abangaqeqeshiwe le ngxenye inconywa ukuthi yeqe.
- Ama-Leg Conditioning Drills (imizuzu eyi-18). Ukuzivocavoca okusebenzayo kwemilenze. Uzokwenza izivivinyo eziphumelelayo ekulinganiseni ukuze uthuthukise imilenze yakho nezinqe. Uzodinga isitulo njenge-prop.
- Ukwelula (6 imizuzu). Ukwelula kokugcina ukuze uphumule imisipha.
Okwezifundo, wena ngeke idinge okokusebenza okwengeziwefuthi lokhu kuyinzuzo enkulu ye-Kick Max eyinkimbinkimbi. U-Kate Friedrich uvame ukuhlinzeka ngokuzivocavoca okusebenzisa i-Arsenal yonke yezindawo zemidlalo, lapha uzodinga kuphela isihlalo. Izinga lohlelo - lithuthukile, kepha uma uphuthelwa ingxenye yesithathu, isethi ifaneleka ngisho nakubantu abanokuqeqeshwa okuphakathi. Ngendlela, uKate unokuzivocavoca okukhulu kwamandla ezinqulwini nasezinqeni ukuqinisa umphumela.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo u-Kate Friedrich luhlanganisa i-cardio yesikhawu, ukuvivinya umzimba kwe-plyometric kanye nengxenye yokusebenza. Lokhu kuzokuvumela ukushisa amafutha, qinisa imisipha futhi uthuthukise isimo sakho.
2. Inkimbinkimbi yakhelwe phezu kwezakhi zemidlalo yokulwa, okuzokusiza ukuqinisa i-muscle corset ukuze uthuthukise ukwelula nokuxhumana.
3. Ekuqeqesheni i-Kick Max ukugcizelela okukhulu kubekwa engxenyeni engezansi yomzimba. Uzosusa i-cellulite nokucwila, unciphise usayizi wezinqe, uqinise izinqe.
4. Indlela yesikhawu yokuzivocavoca kwe-cardio izokusiza ukuthi ushise ama-calorie aphezulu, ukusheshisa imetabolism futhi kuthuthukise ukukhuthazela.
5. Ngeke udinge imishini eyengeziwe, okuyivelakancane ezinhlelweni zikaKate Frederick.
6. Isifundo sokufaneleka sihlukaniswe ngamasegimenti, ngakho-ke ungakhetha osithandayo noma ulungise ubude bekilasi.
bawo:
1. I-complex ihlinzeka umthwalo omkhulu emalungeni amadolo naseqakaleni, ngakho-ke uhlanganyele kuphela izicathulo ezinhle zekhwalithi.
2. Ukujima akubafanele abasaqalayo, ukukulayisha kuphakamisa ukuthi kuyinkimbinkimbi impela.
Impendulo ngohlelo oluvela Khipha uMax kusuka kuKate Frederick:
Uhlelo Kate Friedrich: Kick Max uzokwazi ukunciphisa umzimba futhi uthuthukise umzimba wakho. Ikakhulukazi izinguquko ezinhle zizothinta umzimba wakho ophansi: izinqulu nezinqe ziyanwebeka futhi zihehe.
Funda futhi: Ukusebenza okuphumelela kakhulu kwamathanga nezinqe.