Uma ucabanga ngokunciphisa umzimba, kepha angazi ukuthi uzoqala ngaphi, zama uhlelo lweLeslie Sansone - Walk It Off Ezinsukwini ezingama-30. Ngisho nenyanga yokuzivocavoca njalo ungenza kangcono isibalo sakho.
Ukubuka konke kohlelo
Iningi lezinhlelo uLeslie Sansone umele ukuhamba okusheshayo kwamabanga athile (1-5 miles). Umqeqeshi akavamile ukujabulisa abalandeli bakhe ngamandla asezingeni. I-Walk It Off Ezinsukwini ezingama-30 yisikhathi esingajwayelekile lapho uLeslie ekwazile ukuhlanganisa kwesinye isakhiwo umthwalo we-aerobic futhi ogcwele. Ngeke nje ususe isisindo esiningi, kepha futhi uzokwenza umzimba wakho unwebe ngenxa yokuqeqeshwa kwamandla.
Le vidiyo iqukethe ukusebenzisa okumbili kwemizuzu engama-30:
- Shisa (ingxenye ye-aerobic). Isisekelo sesifundo ukuhamba ngokushesha, okuzokusiza ukugcina ukushaya kwenhliziyo endaweni ye-gyrosigma, futhi ngaleyo ndlela ukulahlekelwa inani eliphezulu lamakhalori. Ukuqeqeshwa kuhlanjululwa yiminyakazo enesigqi se-aerobics ukuze isebenze ngokwengeziwe. ULeslie nethimba lakhe bazibandakanya nezisindo. Uma ungakwenzi noma ungakakulungeli ukwenza inkinga yokuzivocavoca, ungenza ngaphandle kwabo.
- Iqinile (ingxenye yamandla). Iseshini izoba nokuzivocavoca amandla ngama-dumbbells azo zonke izindawo eziyinkinga. Uzosebenza emisipheni yezingalo, imilenze, izinqe nesisu. ULeslie Sansone babenjalo izivivinyo ezithandwa kakhulu futhi eziphumelelayolokho kuzosiza ukwenza umzimba wakho ube namathoni futhi ulingane. Noma ungakaze uqeqeshwe ngezisindo zamahhala, ikilasi lizotholakala kuwe.
Ungaqedela womabili amakilasi ngosuku olulodwa: amandla okuqala, bese kuba yingxenye ye-aerobic. Futhi ungenza isigamu sehora ngosuku, ukushintshanisa ukuzivocavoca okuphakanyisiwe ndawonye. Emakilasini uzodinga i-dumbbell (enesisindo esiphakathi kuka-1.5 kg nangaphezulu), Mat nezisindo (uma kunesidingo). Uhlelo Leslie Sansone izobheka isitshudeni esiqala futhi esinolwazi oluningi. Amakilasi amaningi ungahlala uxaka izinto ngokuthatha izisindo noma i-dumbbell nge-bonisisindo esiningi.
Ubuhle nobubi bohlelo
buhle:
1. Lolu hlelo luqukethe ukusebenzisa ezimbili. Enye yazo inikeza ukuzivocavoca nge-aerobic (ukuhamba ngamandla) kokushisa ikhalori nokusheshisa imetabolism. Kokunye - ukuqeqeshwa kwamandla kokuqiniswa kwemisipha nokulungiswa kwezindawo eziyinkinga. Kuyasiza ukuthatha indlela ephelele yokuthuthukisa ikhwalithi yomzimba wakho.
2. Ukuzivocavoca noLeslie Sansone kulungele abaqalayo. Ungaqala ukubhekana nayo, noma ngabe awunalo ulwazi lokuqina. Kodwa-ke, uhlelo i-Walk It Off Ezinsukwini ezingama-30 futhi lilingana nesitshudeni esithuthuke kakhulu.
3. Ekuqeqesheni amandla kuqukethe konke ukuzivocavoca okuyisisekelo ukuqinisa imisipha yamahlombe, izingalo, isisu, amathanga nezinqe. Uma ungakaze uzivocavoca ngama-dumbbells, unethuba lokufunda izisekelo zalo.
4. Ungakhuphula noma wehlise ubunzima bokuqeqeshwa. Isibonelo, thatha izinsimbi zezingalo noma ukhethe ama-dumbbells anesisindo esikhulu kakhulu.
5. Amakilasi anomdlandla kakhulu futhi ayahlekisa: U-Leslie uzokukhuthaza kulo lonke ihora. Uzogqugquzeleka ngomphumela.
bawo:
1. Uma unenkinga enkulu yesisindo noma inkinga ngamalunga emadolo, kungcono ukhethe amakilasi angabizi kakhulu noLeslie Sanson.
Yiyeke ngezinsuku ezingama-30 enye yezinhlelo eziphumelela kakhulu uLeslie Sansone. Ngaphansi kwezimo eziphansi kakhulu ungashisa amafutha, uthuthukise isimo sakho futhi ube muhle futhi ube mncane.
Funda futhi: Ukuzivocavoca okuphezulu kakhulu kwabaqalayo noma ukuqala kuphi ukwenza ukuqina?