"Ukuqeqeshwa kwamandla" noJillian Michaels kuyinto Ukuqeqeshwa kwemizuzu engama-30 ngezinsimbi noma ama-dumbbells. Ubhekisa kulezo zinhlelo ezizokusiza ekunciphiseni amakilasi akho wendabuko, noma ungeze umthwalo kuwo.
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Mayelana nohlelo uJillian Michaels: Shred-it enesisindo
Uhlelo, naphezu kwegama laseRussia, aluhlangene nakancane nokuqeqeshwa kwamandla okujwayelekile. I-Shred-it enesisindo ukuqeqeshwa kwesikhawu ngenhlanganisela yokulinganisa ngesisindo noma ngama-dumbbells. Amakilasi agijima ngejubane elijwayelekile, izivivinyo zisebenza ikakhulu, ngokufakwa kwamaqembu emisipha amaningana.
Isisindo seKettlebell osikhethayo kuya ngokuqina komzimba wakho uqobo, uJillian Michaels uncoma ukusuka ku-1 kuye ku-4 kg. Kodwa-ke, ukuqeqeshwa akusindi kangako ukukhawula izisindo eziphansi. Uhlelo luhlukaniswe izingxenye ezintathu. Isigaba ngasinye siqukethe izivivinyo ezintathu noma ezine, eziphindaphindwayo imizuliswano emibili. Ukucheba ngezinsimbi ekugcwaliseni nasekusebenzeni kahle akubi ngaphansi kwezinye izinhlelo uJillian Michaels.
Isisindo: izinzuzo zokuqeqeshwa + nokukhethwa kokuvivinya umzimba
Ngakho-ke, inkambo ifaka phakathi:
- Imiyalo. UGillian ukhuluma ngenqubo efanele yokwenza izivivinyo ngezisindo. Qiniseka ukuthi ubuka ividiyo, ayihunyushelwa olimini lwesiRashiya, kepha uqonde konke ngokuqonda.
- Izinga 1. Izinga labaqalayo, elifanele futhi engajwayele ukuzivocavoca umzimba. Phakathi kokuzivocavoca okunzima kakhulu kukhona ukweqa kwe-squat, okwenzeka engxenyeni yokugcina. Ubude besikhathi - ukufudumeza imizuzu engama-30 nokushaya.
- Izinga 2. Leli zinga linzima ngokwengeziwe, ngoba ukusetshenziswa kwalo kudinga ukuba namandla anele engxenyeni engenhla yomzimba wakho. Ngaphezu kwalokho, ithempeli lokuqeqesha liphakeme kakhulu futhi lisebenza kanzima. Ubude besikhathi - ukufudumeza imizuzu engama-30 nokushaya.
UGillian akanikeli izincomo mayelana nenani lezinsuku lapho kudingeka wenze khona ibanga lokuqala nelesibili. Ngoba awukwazi ukubiza uhlelo oludidiyelwe “lokuqeqesha amandla”, kungenzeka ukwengeza kolunye uqeqesho uJillian Michaels noma ukulufake esifundweni sabo ngoshintsho.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu
Izinzuzo zohlelo:
- ukuzivocavoca kulula ngokwanele (ikakhulukazi izinga lokuqala), elifanele abaqalayo;
- ihlala imizuzu engama-30 kuphela nge-warmup ne-hitch;
- uhlelo lunikeza umthwalo emzimbeni;
- UGillian usebenzisa izivivinyo eziningi ezingahambelani ongazibonanga kwamanye amavidiyo akhe;
- ukuzivocavoca umzimba kuyindlela engcono kakhulu yokusebenzisa imisipha ye-corset nemisipha yomzimba ongaphezulu;
- uhlelo lufaka amazinga obunzima ama-2, ngakho-ke uzokwazi ukuthuthuka ekilasini.
- inkimbinkimbi ihunyushelwa olimini Russian;
Okubi kohlelo:
- uhlelo lulungele abaqalayo noma njengomthwalo owengeziwe.
- ekuqeqesheni kuyinto efiselekayo ukuba nesisindo.
Ukuze uthole umphumela oyifunayo, sincoma ukuthi wenze "ukuqeqeshwa kwamandla" izikhathi ezingama-4-5 ngesonto inyanga. Ungayengeza futhi emakilasini asevele ekhona. Isibonelo, inkambo idabulwe ngama-30, kepha kanye ngesonto ukuthuthukisa umphumela nokwandisa amandla okufaka kuhlelo oluthi Shred-it enesisindo. Ungesabi ukuhlanganisa, ukuzama, ukufuna inhlanganisela efanelekile yoqeqesho.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu