Okuqukethwe
I-USA ingabizwa njengesikhungo somkhakha wokufaneleka: iningi lokuqeqeshwa kwamavidiyo okwenziwe ngabaqeqeshi baseMelika. Ngakho-ke, ukuze uqonde ngokugcwele izeluleko zabo ngesikhathi sekilasi, udinga ukwazi isiNgisi.
Kepha ngasikhathi sinye ukuqeqesha nokuzama ukubona ulimi okungelona olomdabu kuyinselele impela. Ukunikeza izinhlelo ezivela kubaqeqeshi bezempilo eziholayo, ezihunyushelwe olimini lwesiRussia.
Konke ukuqeqeshwa, kuhunyushelwe olimini lwesiRussia
Okunye ukukhishwa kwe-DVD kukhishwe eRussia, ngakho-ke kuhunyushelwe olimini lwesiRussia. Kulesi sihloko sizoxoxa ngakho Izinhlelo ezingama-30 oqinisekiswe ukuthi uzithola zisesimweni esihle. Izixhumanisi zingaya encazelweni eningiliziwe yezifundo zevidiyo, izici zazo nezinzuzo.
Ukuqeqeshwa ngolimi lwesiRussia kusuka kuDenise Austin
Ukukhethwa okubanzi kakhulu kwezinhlelo ezihunyushelwa olimini lwesiRussia kunikezwa kusuka kuDenise Austin. Uma umusha ngokomzimba, qala ngohlelo "Ukwehla kwesisindo esisheshayo": iqukethe i-aerobic namandla eyinkimbinkimbi ukuqeda isisindo esiningi ngokweqile. Kepha uma usuvele udlulise ukuqeqeshwa kokuqala futhi ufuna imiphumela esheshayo, zama inkambo: Ikamu lokuqeqesha: yehlisa isisindo emavikini ama-2.
Yiba noDenise Austin futhi lolu hlelo lwenzelwe umsebenzi osebenzayo kuzo zonke izindawo ezinenkinga: Nciphisa amaZoni Wakho Omzimba Wabesifazane. Futhi lowo ofuna ukuzivocavoca kwe-cardio ukushisa amafutha nokusheshisa kokugaya umzimba, ungabona: Indawo yamandla. Ukwenza ngcono imetabolism. UDenise futhi walungisa indawo eyinkimbinkimbi yabesifazane abakhulelwe emzimbeni wakho yahlala iphelele ngisho nangesikhathi uthwele ingane: Ukuqina ngesikhathi sokukhulelwa.
Kepha indawo ekhethekile eDenise Austin wuhlelo olwakhelwe phezu kwalo umsebenzi okhululekile futhi ogxilile emzimbeni wakho. Umqeqeshi usungule izifundo eziningana eziphumelelayo ezisuselwa kuzakhi zeyoga kanye nePilates ukwenza amafomu akho abe nokunwebeka futhi afakwe ithoni. Ukuzivocavoca okulandelayo okuhunyushelwe olimini lwesiRussia:
- I-Yoga nguDenise Osti womzimba omncane
- IYoga yamathanga nezinqe
- Indawo yamandla. Ingqondo, Umzimba Nomphefumulo.
- Ama-pilates awo wonke umuntu uDenise Austin
Ukuzivocavoca uJillian Michaels ngesiRashiya
UJillian angachazwa njengomqeqeshi othandwa kakhulu eRussia: i-video yayo izakhiwo zifunwa kakhulu ngenxa yokusebenza kwayo kahle. Isibalo esincane ezinsukwini ezingama-30 - enye ye izinhlelo ezidume kakhulu uJillian Michaels ngesiRashiya. Kusuka kuwo, abaningi baqala ukuzibandakanya nokuqina kwasekhaya. Isakhiwo sokuzivocavoca ezintathu esizothanda wonke umuntu.
UJillian Michaels usungule i-cardio trenirovku enamandla yokwehlisa isisindo, okwazile ukubamba isifiso sabaningi: shesha umzimba wakho. Ngosizo lwayo, uzokwazi ukunciphisa isisindo futhi unciphise nomthamo womzimba. Kepha uma ufuna ukuthuthukisa ukwakheka kwakho futhi wakhe imisipha, khona-ke naka uhlelo ngama-dumbbells Azikho izindawo ezinenkinga, iyatholakala nangesiRashiya.
I-Jillian Michaels edumile nesisu esiyinkimbinkimbi seFlat emavikini angu-6 kulabo abafuna ukufeza umshini ophelele. Uma une-kettlebell, zama ukuqeqeshwa kwamandla wohlelo lwethoni yemisipha.
Ukuzivocavoca uJanet Jenkins ngesiRashiya
UJanet Jenkins, owaziwa nangokuthi i- Umqeqeshi waseHollywood, idale izinhlelo eziningi zezindawo ezinenkinga ngayinye kanye nomzimba wonke. Ngeshwa, ngolimi lwesiRussia ahunyushwe kuphela ezimbalwa zazo. Ukusebenza kukaJanet Jenkins akusebenzi nje kuphela, kepha kuyatholakala kuwo wonke umuntu.
- I-abs ephelele nokulungiswa kwamathanga nezinqe: ukusebenzisa okungu-2 kwezindawo eziyinkinga kakhulu.
- I-Kickboxing: iqoqo lezinto zokulwa zemidlalo zokususa isisindo esiningi.
- Ukuzivocavoca umzimba okuhlangene okuhlanganisa izinto ze-kickboxing, i-Pilates, i-yoga ne-aerobics.
Izinhlelo ngolimi lwesiRussia ezivela kwabanye abaqeqeshi
Kukhona ukuqeqeshwa ngolimi lwesiRussia nakwabanye abaqeqeshi. Ungalandela izixhumanisi zencazelo eningiliziwe yalezi zinkimbinkimbi.
UKatie Smith:
- Indlela ye-Matrix: ukusebenza kahle komzimba wonke
- Indlela ye-Matrix-2: ukuhamba ngamandla kokwehlisa isisindo
- Ukuzivocavoca okhalweni oluhle kakhulu nezinqe ngesinyathelo
- Ama-pilates noKathy Smith okwehlisa isisindo ngempumelelo
UCindy Crawford:
- Ungakufinyelela kanjani ukuphelela
- Izimfihlo kumuntu ophelele
- Ubukhulu obusha: buyisela isibalo ngemuva kokubeletha
Abanye abaqeqeshi:
- Ukuhlanya: ukuzivocavoca ngamandla okukhulu okuvela kuShaun T.
- Ukufaneleka uJoey bull ballet ngesiRashiya
- UMONO Workout Wabasaqalayo: emihle, elula nephumelelayo
- Ama-pilates wabaqalayo noMichelle Dasua
- Uhlelo lwama-Pilates noLara Hudson
- Ama-Pilates we-Classical omzimba onempilo
- Ubuhle ngemizuzu engu-10 noCindy Whitmarsh wabaqalayo
- I-Dosha yoga: uhlelo lwe-Himalay lokuvumelana komzimba nomphefumulo
Uma wazi okunye ukuqeqeshwa okuhunyushelwa olimini lwesiRussia, sibhalele ngakho ngakho kumazwana angezansi - sizobangeza kule ndatshana.
Funda futhi: Iziteshi eziyi-10 ezidumile ze-youtube ngokuqina ekhaya ngesiRussia.