Okuqukethwe
Ufuna ikhwalithi ukuqeqeshwa kwemisipha yesisu? Zama uhlelo lwe-STS Ab Circuits nomqeqeshi odumile uKeith Friedrich. Isifundo esifushane semizuzu engamashumi amabili emisipheni yesisu sizokusiza ukuthi uthole isisu esicaba ne-abs enhle.
Incazelo yokuqeqesha imisipha yesisu noKate Friedrich
UKate Friedrich ukhiphe ngokuphelele Uhlelo olusha. Uhlolisise udaba lokudala umshini ophelele futhi wenza inkambo yokuzivocavoca, enikeza izivivinyo eziningi zemisipha yesisu. Kwesinye sazo, uKate uthatha isisekelo sePilates, kwesinye - i-yoga, isithathu - ukuzivocavoca nge-fitball, izivivinyo ezine nebhola lezokwelapha. Lolu hlelo lunezikhathi eziyisithupha, ngasinye sihlanganisa ukuzivocavoca umzimba imisipha yesisu kuphela.
Ngakho-ke, lolu hlelo lubandakanya amakilasi alandelayo:
1. Pilates Kusekelwe Abs. Isifundo sithatha imizuzu eyi-18, ayikho i-hardware eyengeziwe edingekayo. Zonke izivivinyo ziyenziwa kusuka endaweni ethambekele, kusekelwe ezintweni zama-Pilates.
2. Yoga Kusekelwe Abs. Ukuqeqeshwa kwenzelwe imizuzu eyi-15, imishini eyengeziwe ayidingeki. Iningi lezinto ezithathwe kwi-yoga. Engxenyeni yesibili yezifundo kufakiwe ukuzivocavoca kusuka endaweni yepulangwe, esebenza ikakhulukazi kwabezindaba.
3. izisindo futhi Plates Abs. Ukuzivocavoca isikhathi semizuzu engu-18 yokuzivocavoca, uyakudinga amapuleti ephepha okushelelisela izinyawo phansi. Futhi, ngokufanele, noma iyiphi indawo eshelelayo. Uma ungenayo esitokweni, ungenza kuphela imizuzu eyishumi yokuqala. Kubandakanya ukuzivocavoca okuwusizo esiswini semisipha ye-lumbar, izimfanelo ezingeziwe azidingeki.
4. Ukuzinza ball Abs. Ukuqeqeshwa kuthatha imizuzu engama-20 futhi ukuzijayeza i-fitball efanele. Uma unethuba, qiniseka ukuthenga le mfanelo yezemidlalo. Kuzokwenza ukuzivocavoca kwakho kuhluke kakhulu.
5. Cha Isisetshenziswa Abs. Isifundo ngaphandle kwemishini eyengeziwe, ubude bemizuzu engu-17. Kuningi izivivinyo ezijwayelekile emshinini. Engxenyeni yesibili yohlelo lwevidiyo ulinde ukuzivocavoca okuvela endaweni yepulangwe.
6. Medicine ball Abs. Ukuzivocavoca kwemizuzu engu-19 nebhola lezokwelapha. Ukuvivinya okuningi kwenziwa kusesimweni sokuma. Okokuqeqeshwa udinga umaqondana, njengokuzivocavoca engxenyeni yesibili yohlelo okwenziwe ngababili.
Njengoba ukwazi ukubona, ukuntuleka kokuhlukahluka uzizwa. Wonke umfundi uzokwazi ukuthola ukuqeqeshwa okufanelekile. UKate Friedrich uhlala ezama ukusondela ezifundweni zami zokufaneleka ngobuntu obukhulu. Ukuzivocavoca kwakhe kwemisipha yesisu kuyakwenza hhayi kusuka kulokho esingathi ngakho: sonke siye sabona endaweni ethile.
Noma kunjalo, lolu hlelo lusetshenziswa kangcono njengomthwalo owengeziwe. Isibonelo, uvivinya isilinganiso esithile sevidiyo, kepha awunakho ukungezwani okwanele kwemisipha yesisu. Sizofaka izifundo ezimbili noKate Friedrich ohlelweni lwakho lokuqina lwamasonto onke futhi uqinisekisiwe ukuthi uzothuthukisa imiphumela yakho. Khumbula ukuthi isisu esiyisicaba asenele ukumane ucindezele umshini. Udinga ukulandela indlela odla ngayo futhi wenze ukusebenza kwe-cardio.
Ubuhle nobubi bohlelo
buhle:
1. Izipesheli Izinketho ezi-6 ezahlukahlukene ze uqeqesha imisipha yesifuba, lapho ungakhetha khona oyithandayo noma oyishintshayo.
2. Kwenziwe kahle izicubu zesisu kuzo zonke izinhlangothi.
3. Ngenxa ye-Arsenal ebanzi yokuzivocavoca esebenzisa uKate Friedrich, ubuye usebenzise izicubu zomzimba.
4. Izinto zokuzivocavoca ze-yoga ne-Pilates ngebhola lokuzivocavoca zengeza okuhlukahlukene ekuzivocavoca isisu okujwayelekile.
5. Isikhathi sokuqeqeshwa kwezicubu zesisu noKate Friedrich - Imizuzu ye-15-20. Bafake ohlelweni lwakho lokuqina futhi uthole isisu esisicaba.
bawo:
1. Kokuzivocavoca okuthathu kokuyisithupha okwethulwe badinga okokusebenza okwengeziwe (i-fitball, ibhola lomuthi, amapuleti ephepha).
2. Luhlelo oluthembele kulo, lufaneleka kakhudlwana njengomthwalo owengeziwe kwabezindaba.
3. Uma ufuna indlela ephelele yokuqeqesha imisipha yesisu, lokho, isibonelo, uhlelo Killer Abs noJillian Michaels.
Uhlelo lwabezindaba noKate Friedrich luphelele kulabo abalifunayo ubunzima obengeziwe emisipha yesisu. Uma ufuna ukwandisa i-voltage yomshini wakho ngemuva kokuzivocavoca, yenza lokhu kuzivocavoca kuphela ama-2-3 ngesonto futhi umphumela ngeke uzigcine ulindile.
Bheka futhi: Ungasinciphisa kanjani isisindo endaweni ethile engxenyeni ethile yomzimba?