Uma ufuna okukhulu kepha kufinyeleleka ukuzivocavoca kwe-cardio ukushisa amanoni, bese unaka uhlelo uMichelle Dosw - Rockin Body Cardio. Amakilasi amabili e-aerobic ngejubane lomlilo azokusiza ukunciphisa umzimba futhi uguqule umzimba wakho.
Incazelo cardio Amazing kusuka Michelle Dasua
Ukuvivinya umzimba nge-aerobic kuyinto esemqoka enqubeni yokwehlisa isisindo, yingakho kubaluleke kakhulu ukukwenza njalo. I-Rockin Body Cardio iyikhwalithi yekhwalithi ye-cardio, ekhuthaza ukushisa amafutha nokususa ukuwohloka emzimbeni wonke. UMichelle Dasua unikela ngohlelo olulinganiselayo olususelwa kuzakhi ze-aerobics yakudala kanye ne-kickboxing. Ukusebenza kahle okungeziwe kunika isikhawu, amakilasi ezimiso.
Lolu hlelo luqukethe ama-videotronic amabili. Owokuqala wabo uhlala imizuzu engu-50. Eyesibili yinguqulo efingqiwe futhi ihlala imizuzu engama-30. Amakilasi abanjwa ngokuhamba okuqhubekayo, ukuzivocavoca umzimba kuphumelela kwenye cishe ngaphandle kokuphazamiseka. UMichelle ukhethe indlela ekhiqiza kakhulu yokushisa amakhalori: ukusebenzisa kuqukethe izikhawu eziningana, lapho uzokwenza ngcono kakhulu ngokushintsha kwejubane. Lokhu kuzokusiza ukuthi uzivocavoce ngempumelelo ekunciphiseni isisindo.
Okuncane kune-Cardio engaphezulu: ukusebenza kwekhwalithi ephezulu yekhwalithi noCindy Whitmarsh
Kumakilasi awudingi enye imishini. Lolu hlelo lulungele bobabili abaqalayo kanye nesitshudeni esithuthukile. Kwabaqalayo enye yamantombazane ikhombisa ukuguqulwa okulula kokuvivinya umzimba, cishe ngesitayela sokuhamba ngokushesha. Kepha impahla enolwazi oluningi ayibonakali ilula, ngoba ukuqeqeshwa kufaka inzuzo ephelele. Ngaphezu kwalokho, unenketho phakathi kwamavidiyo amabili wesikhathi esihlukile.
Ubuhle nobubi bohlelo
buhle:
1. Ngokusebenza kwe-cardio ukushisa amanoni avela kuMichelle Dasua uzokwehlisa inani lomzimba wakho omncane futhi ulolonge inani elihle.
2. Umqeqeshi usebenzisa izakhi ye-kickboxing ne-aerobics yakudala: lokhu kuzovumela imisipha futhi kuthuthukise uhlelo lwezinhliziyo.
3. Kwethulwe ukuqeqeshwa kwe-video okukhethwa kukho okubili kuphela: kokuthuthuke kakhulu (imizuzu engu-50) nokuthuthuke kancane (imizuzu engama-30).
4. Zombili lezi zakhiwo zisezingeni eliphezulu. Ngaphezu kwalokho, uMichelle isebenzisa umgomo we-intervalnodelapho izinga lokushaya kwenhliziyo yakho lizovuka, bese wehla ngokushisa okukhulu kwekhalori.
5. Enye yamantombazane ikhombisa ukuzivocavoca okwenziwe lula, ngakho-ke lolu hlelo luzophatha noma oqalayo.
6. Kumakilasi awadingi ezengeziwe ezemidlalo.
bawo:
1. Uhlelo alulona olwabantu abaphikisana nomthwalo weVysokogornaya. Inani elikhulu lezimpumputhe namahops angakwazi ube nomthelela omubi emajoyintini nasemaqakaleni. Ngakho-ke, hlala njalo kumateki.
2. Lokhu kuzivocavoca nge-aerobic akwanele ukusebenza okusebenzayo ngama-dumbbells. Ngakho-ke, uhlelo i-Rockin Body Cardio lungcono ukushintshanisa namandla kagesi, ngokwesibonelo, Kunezindawo eziyinkinga ezivela kuJillian Michaels.
Ukubambisana noMichelle Dasua, uzokwenza ngcono isibalo sakho kanye nezindawo ezinenkinga ye-podkorrektirovatj. Ukuzivocavoca kwekhwalithi yekhwalithi yokulahleka kwamafutha kukuqinisekisa ngemiphumela emihle ngemuva kwamaviki ama-2-3 amakilasi ajwayelekile.
Funda futhi: Ukuqeqeshwa kwamandla aphezulu ayi-10 ekhaya imizuzu engama-30.