Ividiyo noDenise Austin indlela eqinisekisiwe yokwehlisa isisindo nesibalo esihle. Uma usudlulile esigabeni sokuqala, siphakamisa ukuthi wenze ama-aerobics amakhulu we-Quick Burn Cardio.
Incazelo ukuqeqeshwa kwevidiyo noDenise Austin
I-Quick Burn Cardio ukuqeqeshwa kwesikhawu komzimba wonke, okwakhelwe i- amandla nokuvivinya umzimba nge-aerobic. UDenise ukumema ukuthi usebenze ngokungathi sína kumuntu wakhe, akwenze ube mncane futhi ube mnandi. Uzobhekana nokushaya okunamandla emafutheni omzimba futhi usebenze yonke indawo enenkinga emzimbeni wakho. Uhlelo luyoba nzima kubaqalayo, kepha ezingeni eliphakathi nelithuthukile, lulingana kahle.
Amafutha ashisa ividiyo noDenise Austin ihlukaniswe izingxenye ezine:
- Kulungele (5 imizuzu). Ukuqala kokuzivocavoca okuthambile kuzokuvumela ukuthi ufudumale imisipha yakho ukugwema ukulimala okuncane nokulimala. Futhi uzokwenza izivivinyo ezimbalwa ezelulayo.
- Isikhathi sokuqeqeshwa kwe-cardio (20 imizuzu). I-aerobic enamandla kakhulu enezakhi ze-kickboxing, umdanso, nokuqina komzimba. Izimpukane eziningi, ama-hops kanye ne-nessassery tempo ephezulu yekilasi lonke. Ukuqoqwa kwempahla akudingeki.
- Ukuzivocavoca kweCardio ngama-dumbbells (20 imizuzu). Kufaka phakathi izivivinyo zamandla ezisebenza ngasikhathi sinye amaqembu emisipha amaningi. Isifundo senezelwa ngokunyakaza kwe-aerobic ukugcina ukushaya kwenhliziyo. Uzodinga ama-dumbbells.
- Ukwelulwa kokugcina (5 imizuzu). Uhlisa ukuphefumula kwakho futhi wenze izivivinyo zokuphumula nokubuyiselwa kwemisipha ethintekayo ngesikhathi sokuzivocavoca.
Ungaqedela bobabili ukuqeqeshana, futhi ungahlukanisa kube yizinsuku ezimbili. Ukufeza imiphumela sidinga ukubhekana nayo Izikhathi ezi-3-5 ngesonto. Uma uzivocavoca umzimba futhi uqonda ukuthi umthwalo ohlongozwayo unzima kakhulu kuwe, bese ubheka uhlelo iDenise Austin “Ukwehlisa isisindo ngokushesha”. Isebenza kumgomo ofanayo, kepha yenzelwe ukuqeqeshwa ezingeni lokungena.
Ubuhle nobubi bohlelo
buhle:
1. Lokhu kungukuzivocavoca okuhle kokunciphisa umzimba: isilinganiso esiphakeme, ukuzivocavoca amandla, ukushisa okunamafutha kwe-cardio. Konke kwenziwa ukuze ukwazi ukusebenzisa inani eliphezulu lamakhalori wokuzivocavoca okukodwa.
2. Ividiyo eneDenise Austin Quick Burn Cardio ihlukaniswe kahle yaba izingcezu ezi-4, ngakho-ke ungenza imizuzu engama-30 noma engama-50 ngokuya ngekhono lakho nesikhathi.
3. Ukuzivocavoca okukhethwe umqeqeshi, kubandakanya amaqembu emisipha amaningana. Uzolungisa izindawo ezinenkinga: izingalo, isisu, amathanga nezinqe.
4. Kwemishini eyengeziwe oyidingayo kungama-dumbbells.
5. Ngisho esigabeni samandla uDenise uyasekela ukushaya ngamandla ngenxa yokuhamba njalo. Uzoqinisa imisipha futhi ushise amakhalori angeziwe.
6. Ingxenye ye-aerobic-interval yomqeqeshi yakhiwe ngokhiye wokudansa, ngaleyo ndlela yenza isifundo saba mnandi futhi saba mnandi.
bawo:
1. Uhlelo alulona lwabaqalayo. Uma usanda kuqala ijimu futhi uzithathele ukuqeqeshwa okufanelekile, buka uhlelo lukaJillian Michaels lwabaqalayo.
2. IDenise ingxenyana yamandla egcwele ngokweqile izivivinyo eziyinkimbinkimbi ezifanayo.
3. Ngenxa yenani elikhulu lokugxuma kungumthwalo omkhulu emajoyintini amadolo nasemhlane ongezansi, ngakho-ke naka ukuzivocavoca ngamasu futhi uqiniseke ukuthi uhlanganyela kumateki amahle.
Kubalandeli bakaDenise Austin kepha lokhu kuqeqeshwa kwamavidiyo kungaba yindlela enhle yokufinyelela kokuningi amakilasi ezinga eliphakeme. Lolu hlelo lunikeza umthwalo wekhwalithi ephezulu kuwo wonke umzimba, ngakho-ke ngokuzivocavoca umzimba njalo ngemuva kwenyanga uzobona imiphumela yokuqala.
Funda futhi: Izinhlelo ezingama-30 zabaqalayo: ukuqala kuphi ukuqeqesha ekhaya.