Okuqukethwe
Uma ufuna ukuqinisa umzimba wakho, khona-ke ngiphakamisa ukuthi wenze ukuzivocavoca okusebenzayo kuzo zonke izindawo ezinenkinga: I-abs ephelele nokulungiswa kwamathanga nezinqe.
I-abs ephelele nokulungiswa kwamathanga nezinqe kuJanet Jenkins
"I-abs ephelele"
Ukuziqeqesha kuhola umqeqeshi omuhle nonomfutho uJanet Jenkins. Kanye nokuzivocavoca kwayo kwemisipha yesisu uzosebenza imisipha yama-rectus esiswini, imisipha ye-oblique yangaphakathi nangaphandle kanye nemisipha yesisu eguqukayo. Isikhathi esincane, imiphumela ephezulu iqinisekisiwe.
Ukuqeqeshwa kuthatha imizuzu engama-20 kuphela, lapho uzokwenza kanjalo yenza izivivinyo ngokuqhubekayo. Konke ukuzivocavoca kwenziwa kusuka endaweni ethambekele futhi iningi lazo lijwayele kunoma ngubani owake waqeqesha imisipha yesisu. Ngesikhathi sokuqeqeshwa kwabezindaba lalelisisa izincomo zikaJanet Jenkins zokungalimazi emuva noma emuva.
Uma ufuna uhlelo lwekhwalithi lomshini ophelele, ngikweluleka ukuthi ufunde uJillian Michaels - Killer abs.
"Ukulungiswa kwamathanga nezinqe"
Ngomzimba ongezansi wadala uhlelo lokulungisa amathanga nezinqe nomqeqeshi waseHollywood. UJanet Jenkins uthi ngalokhu kuvivinya umzimba uyaqina izinqa, amathanga angemuva, ama-quads, amathanga angaphakathi nangaphandle. Uchungechunge lokuzivocavoca okuhle kakhulu komzimba ophansi luzokusiza ukuqeda ama-breeches akhe nemilenze ye-flabby.
Ukuqeqeshwa kuthatha imizuzu engama-20 futhi kuchungechunge lokuvivinya amathanga nezinqe. Engxenyeni yokuqala uzivocavoca ume, owesibili ulele phansi. Uhlelo luqukethe okuningi ngempumelelo ukuzivocavoca umzimba ophansi ozosebenza ngokungathi sína imisipha yamathanga nezinqe. Ukuqeqeshwa akudingi ama-dumbbells, amabhendi wokumelana neminye imishini eyengeziwe.
Uma ufuna uhlelo lwekhwalithi lokulungisa amathanga nezinqe, sikweluleka nokuthi ubone ukuzivocavoca uJillian Michaels - Killer wamafutha emathangeni nasezinqeni.
Ubuhle nobubi bohlelo
buhle:
1. NoJanet Jenkins uzoziqeqesha ngokuphelele yonke imisipha kwesisu, izinqe namathanga kuzo zonke izinhlangothi.
2. Ukuqeqeshwa kuthatha imizuzu engama-20 kuphela, lapho unika ubunzima obukhulu ezindaweni eziyinkinga zomzimba wakho.
3. Ohlelweni “umshini wokucindezela ophelele nokulungiswa kwamathanga nezinqe” awudingi ama-dumbbells noma enye imishini eyengeziwe. Ingabe ulahlekelwa isisindo kuphela.
4. UJanet Jenkins ungumqeqeshi onamandla futhi omuhle. Amakilasi ashubile futhi ayathakazelisa.
5. Uhlelo lolu luhunyushelwa olimini lwesiRussia. Umqeqeshi uphawula ngokuzivocavoca ngakunye, ngakho-ke ukusebenzisa kulula kakhulu ukufunda.
6. Uma ngabe ubufuna uhlelo lokwakha isisu esicabalele noma imilenze emincane, umqeqeshi waseHollywood ukufanele.
bawo:
1. Ekuqeqesheni akukho ukufudumala okunjalo. Qiniseka ukuthi usebenzise ukushisa komzimba ukukhanya Ukugijima noma ukweqa imizuzu engu-5-7.
2. Uhlelo alunakho ukuzivocavoca nge-aerobic. Ukwenza njalo uzoqina imisipha, kepha ukunciphisa isisindo ngaphandle kokusebenza kwe-cardio cishe akunakwenzeka.
3. Ukusebenza kokuncipha kwendawo sekude kwabuzwa. Izimpikiswano eziningi ezizwakalayo zisekela indlela edidiyelwe yokuqeqeshwa.
Umkhandlu ohlelweni “umqeqeshi waseHollywood”
Ukubhekana nalolu hlelo kuphela - hhayi uhlobo olusebenzayo kakhulu lokuqina. Uma ufuna ukunciphisa isisindo nokushisa amafutha amaningi, faka kuhlelo lwakho lokuqeqesha kanye namakilasi we-aerobic. Isibonelo, kungahle kubonakale kanjena:
- I-PN: umqeqeshi waseHollywood - i-Perfect abs
- W: umqeqeshi waseHollywood - Ukulungiswa kwamathanga nezinqe
- I-WED: Ukuzivocavoca kweCardio
- THU: Phumula
- PT: umqeqeshi waseHollywood - i-Perfect abs
- I-SB: umqeqeshi waseHollywood - Ukulungiswa kwamathanga nezinqe
- Ilanga: Ukuzivocavoca kweCardio
Ukubuyekezwa kwe-Perfect abs nokulungiswa kwamathanga nezinqe:
Ungaguqula uhlelo lwakho lokuqina ngokuya ngokuthanda kwakho nezimpawu zakho. Ukuzivocavoca umzimba kwe-Cardio ungakhetha kulesi sihloko: Ukuvivinya umzimba okuhamba phambili kwe-aerobic okuzofanela wonke umuntu.