Uma ungazimisele ukuchitha isikhathi esiningi ubungqabavu, sikunikeza enye indlela enhle: ukusebenzisa iDemo noTracy Anderson. Ngabo uzokwazi ukusebenza ezindaweni eziyinkinga ezinkulu futhi wenze isibalo sakho sibe sincane futhi sihle.
Incazelo Yohlelo Lokusebenza Kwe-Webisode
Ikakhulukazi kulabo abangakwazi ukunikela isikhathi esiningi ebungqingili, uTracy ukhiphe uqeqesho olufushane oluyinkimbinkimbi ukuze athuthukise umzimba. Ukuqala ukwenza 10-15 imizuzu ngosuku can ubani, akunjalo? Uhlelo lwe-Webisode Workout olususelwa kunqubo edumile, uTracy Anderson, okubandakanya ukunyakaza okuhlangene komdanso nama-Pilates.
Ngenxa yokuzivocavoca okuyingqayizivele okusebenzayo, uzokwazi ukwenza isibalo sakho sibe sincane ngaphandle kwemisipha eveziwe kanye nencazelo eyeqile yemisipha. Lokhu kutholakala ngokuthi uTracy usebenzisa lapho ehlanganisa imisipha emincane eqinisa futhi isekele imisipha emikhulu emzimbeni wonke. Ukusebenza okuxakile kwe-Webisode kuqukethe izivivinyo ezintathu:
- Okokushicilela (imizuzu eyi-10).
- Ngezandla (imizuzu eyi-10)
- Okwezinqe nezinqe (imizuzu engu-15)
Uma usuvele usebenze ngaphambilini noTracy Anderson, iningi lokuvivinya umzimba lizobonakala lijwayelekile. Emakilasini ngeke udinge okokusebenza okwengeziwe, kuphela ama-dumbbells ingxenye yesibili yenkimbinkimbi yezandla. Ngoba uhlelo kuphela izindawo ezinenkinga yokuzivocavoca umzimba, kungcono ukuhlanganisa lezi zivivinyo nomthwalo we-aerobic. Ungabuka ukuqeqeshwa okufishane komdanso we-cardio kusuka kuTracy. Lokhu kuzosiza ukushisa amanoni futhi kwandise ukusetshenziswa kwekhalori.
Ubuhle nobubi bohlelo
buhle:
1. Kanye ukusebenzisa kusuka Tracy Anderson wena ukuze ubhekane nezinkinga zakho izindawo futhi izokwenza okungaphezulu kokunciphise i-your izingalo, isisu, amathanga nezinqe.
2. Amaseshini amafushane kakhulu (imizuzu eyi-10-15), ngakho-ke ungahlala uthola isikhathi sokuzivocavoca emini.
3. Ngenxa yokuzivocavoca okuyingqayizivele okuvela kuTracy, uzokwenza isibalo sakho sibe mncane futhi sibe nomusa, ngaphandle kwencazelo yemisipha eyeqile. Kulokhu, yonke imithambo ehlongozwayo iyatholakala futhi iyaqondakala.
4. Awudingi imishini yezemidlalo, ungenza ngisho nangaphandle kwama-dumbbells.
5. Ukwakha umqeqeshi esiswini oyisicaba akasebenzisi izivivinyo kuphela phansi kanye nokuzivocavoca kwesigqi okufanele kwenziwe kumile. Ngakho-ke, uzosebenza ngokugcwele emisipheni eyinhloko.
Ipulatifomu BOSU: kuyini, ubuhle nobubi, izivivinyo ezinhle ngeBosu.
bawo:
1. Ukuzuza imiphumela ephumelelayo nakanjani kufanele ingeze ukuzivocavoca umzimba kuhlelo. Sincoma ukuthi ubuke: Ukusebenza okuphezulu kwe-cardio yasekhaya imizuzu engu-10.
2. Umqeqeshi omncane uthi uhlelo. Ngakho-ke kufanele njalo ubheke ukuqapha, ungaphuthelwa umsebenzi wokushintsha.
Kubalandeli bakaTracy Anderson ukuqeqeshwa okunjalo kuzoba inketho enhle ukuthuthukisa umzimba wakho ngesikhathi esilinganiselwe. Bona futhi: Ukuzivocavoca uTracy Anderson wabaqalayo noma ukuqala kuphi?