Ufuna ukulayisha kuphela iqembu elithile lemisipha? Noma sesha izikhathi zokuqeqeshwa ezimfushane phakathi? Sikunikeza inhlanganisela yemizuzu emihlanu kusuka kuDenise Austin ukuthuthukisa umzimba wonke onegama lokukhuluma: "Into!".
Incazelo yohlelo uDenise Austin: esikudingayo
I-Complex Denise Austin yakhelwe ukukhomba umsebenzi kubuningi bomzimba wakho. Kubandakanya ukusebenzisa okungu-10 okuhlala imizuzu engu-5 kuphela futhi kufaka phakathi ukuzivocavoca kwamaqembu athile emisipha. Ufuna ukusebenza kuphela endaweni yama-breeches? Ngiyacela. Kukhona isifiso sokumpompa emuva? Kuhlelo kunezivivinyo zemisipha yangemuva. Noma mhlawumbe ukhathazekile ngamathanga angaphakathi? Faka ohlelweni lwakho lokuzivocavoca umzimba kuphela kwalezo zingxenye zomzimba ezifuna ukuthuthuka.
Ngakho-ke, uhlelo “luye kahle!” siqukethe kokusebenza okungu-12 okuhlala imizuzu engu-5. Kuzo zonke zazo uzokwenza izivivinyo eziningi eziqinisa iqembu elithile lemisipha. Ungakwenza konke okuhlanu kulandelana, futhi ungakhetha izingxenye ezithandeka kakhulu kuwe:
- Kulungele
- Chest
- Izikhali (biceps + triceps)
- Amahlombe
- Emuva
- Izintambo
- Ngaphambili nangemuva kwamathanga
- Uhlangothi olungaphandle lwamathanga, indawo yama-breeches
- Amathanga angaphakathi
- Izimpawu
- I-rectus abdominis
- Welulekela
Uhlelo luthatha imizuzu engama-60, kodwa ungakhethamalini okumele ukwenze ngaleso sikhathi. Okuwukuphela kwethiphu: njalo qala ukuzivocavoca ngokufudumala nangemva kokuzivocavoca umzimba.
Emakilasini uzodinga isethi ephansi yemishini yokuzikhethela: isihlalo, i-dumbbells, i-Mat phansi. Isakhiwo silungile kuwo wonke amazinga amakhono, kodwa kubaqalayo kungcono ukuthatha ama-dumbbells we-0.5-1 kg. Uhlelo olunjalo olwakhiwe kumthwalo osebenzayo, kufanele luhlanganiswe nokuqeqeshwa kwe-aerobic. Lokhu kuzosiza ukushisa ama-calories namafutha. Ngikweluleka ukuthi ubuke ukusebenza kwe-cardio uJillian Michaels.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo lukaDenise Austin "okudingayo" uzokwazi ukufeza ithoni yemisipha futhi umzimba omuhle.
2. Ukuzivocavoca kufushane kakhulu. Ungenza imizuzu emi-5 ngosuku noma usebenzise lonke uhlelo, uma kungenzeka.
3. Isakhiwo sibandakanya zonke izindawo eziyinkinga: ingalo, isisu, izinqe, imilenze. Nokuqeqeshwa okuhlukaniswe ngamaqembu emisipha. Isibonelo, awenzi nje yonke into ekuzivocavoca imilenze futhi uqeqeshwa ngokwehlukana ngaphambili, emuva nethanga langaphakathi.
4. Uhlelo ngokuphelele efanelekayo Wabasaqalayo. Okokuqala, konke ukuvivinya umzimba kuyatholakala futhi kuyaqondakala. Okwesibili, lungisa ubude besifundo ngokuzimela.
5. Ukhumbula ukuzivocavoca emaqenjini amakhulu emisipha ukuze uqhubeke izifundo ngokuzimela ekhaya noma ejimini.
6. Udinga kuphela isihlalo, Mat kanye pair of dumbbells.
bawo:
1. Ngokufanelekile, ubunzima obunjalo kufanele buhlanganiswe nezikhathi ze-cardio. Lokhu kuzokusiza ukusheshisa inqubo yokwehlisa isisindo.
UDenise Austin uhlala ejabulisa abalandeli bakhe uhlelo jikelele okomzimba wonke. Ngohlelo “kunjalo!” uzoqeqesha iqembu ngalinye lemisipha ngokwehlukana futhi uzokwazi ukuletha isibalo sakhe sisesimweni esifanelekile. Funda kabanzi mayelana nohlelo uDenise Austin: Slender figure ngemizuzu engu-15. Yehlisa isisindo ngesikhathi esifushane!
Bheka futhi: Ngifuna lowo mzimba noTamile Webb - zijwayeze imizuzu eyi-15 ngosuku.