I-Master's Hammer and Chisel: amandla ayinkimbinkimbi avela eBeachbody ngemizimba yezemidlalo

Ufuna ukwakha okwakho umzimba omuhle kakhulu khona manje? Unalo leli thuba elihle! Lapho ithathwa ngochwepheshe bakwa-Beachbody, ungaqiniseka ukuthi umphumela oyifunayo uzotholakala. Uma usukulungele ukuqeqeshwa ngamandla, bese uqala ukuzibandakanya ohlelweni i-Master's Hammer and Chisel.

Incazelo yohlelo I-Master's Hammer and Chisel

Abaqeqeshi abadumile uSagi Kalev no-Autumn Calabrese benze enye yezindlela ezinhle kakhulu zokuguqula umzimba nokuthola imiphumela emihle ekuqeqeshweni. Isiqubulo sohlelo i-Master's Hammer and Chisel - siyinhlanganisela ephumelele yezici ezintathu ezibalulekile zokuqeqeshwa: Ukuqiniswa, amandla namandla. Futhi lawa akuwona amagama angenalutho, uzothola okuvumelekile impi eshisayo yefomu lezemidlalo elihle. Usebenzisa i- “hammer and chisel”, njengegama elihunyushiwe lohlelo uzokwazi ngesikhathi esifushane ukwakha umzimba ophelele ngokuphelele.

Lesi sakhiwo siqukethe ukuzivocavoca ngamabhonasi amakhulu ayi-12. Uzokwenza izinsimbi nokuzivocavoca nge-aerobic, ukuzivocavoca ibhalansi nokuxhumanisa, izivivinyo ze-plyometric nokuzivocavoca emaqenjini ahlukahlukene emisipha. Amakilasi agcina imizuzu engama-30-40 kuphela, kepha lesi sikhathi sanele ukukubuyisela esimweni ezinyangeni ezi-2. Kufundiswe nguSagi Kalev (Hammernoma i-Autumn Calabres (Chisel), nakwezinye izivivinyo zihlanganiswa ndawonye.

Ukuqeqeshwa ne-Autumn Calabrese:

  • Okukhulu Amandla Chisel (36:39) ~ Ukuqeqeshwa okujulile usebenzisa izivivinyo ze-isometric ukukhulisa amandla akho.
  • Chisel Ukukhuthazela (36:55) ~ Ukuthuthukiswa kokukhuthazela kwemisipha namandla usebenzisa inqubo ye-time-under-tension, incazelo isikhathi ngaphansi komthwalo.
  • Chisel I-Cardio (39:00) ~ Ukuzivocavoca okukhulu kwe-cardio ukukhuphula izinga lokushaya kwenhliziyo nokushisa ama-calories aphezulu.
  • Chisel lobubhalo (38:29) ~ Ukuzivocavoca kweCardio okuzokusiza uthuthukise amandla akho nokuxhumana.
  • Ubude umzimba Chisel (36:04) ~ eziyinkimbinkimbi kuwo wonke umzimba owenzelwe ukwakha imisipha emincane futhi eqinile.
  • Chisel Balance (41:05) ~ Ukuqeqeshelwa ukuthuthukiswa kokusebenzisana, ukukhuthazela kwemisipha nokuqinisa imisipha yomzimba.

Ukuzivocavoca noSagi Kalev:

  • Hammer Ama-Plyometric (26:29) ~ Ukuzivocavoca umzimba okuzokusiza ukuthuthukisa amandla akho, isivinini namandla akho.
  • Okukhulu Speed Hammer (24:11) ~ ukuqeqeshwa kwejubane eliphezulu okusebenzisa i-tempo ephezulu ne-isometric ukudala amandla nokukhula kwemisipha.
  • Ingqikithi Yesando Somzimba (43:48) ~ Ukuzivocavoca okukhulu okukhulu okuzokusiza ukukhulisa amandla nokukhula kwemisipha.
  • Max Hammer Amandla (36:53) ~ Amandla ayinkimbinkimbi ukukhulisa amandla akho nokukhula kwemisipha.
  • Hammer Power (39:10) ~ Ukuqeqeshwa okujulile ngesitayela sokuphakamisa amandla kuzokusiza ukuthi uthuthukise ukusabela, ukukhuthazela namandla.
  • Hammer Isimo (30:42) ~ Ukuqeqeshwa okususelwa ekunyakazeni okuyinkimbinkimbi okuzokwenza ngcono ukuzinza, ukusebenzisana namandla.

Ukuzivocavoca ngebhonasi:

  • The Master's I-Cardio (17:38) ~ Master class ngempumelelo cardio Amazing kusuka Autumn and Saga
  • Isando Yakha (32:59) ~ ukuqeqeshwa kwamandla ngejubane elithulile lomzimba wonke.
  • Amandla Chisel (30:16) ~ Ukuqeqeshwa okujulile ukuthuthukisa amandla nokukhuthazela kwemisipha.
  • 15 min Leg Hammer (18:41) ~ Ukujima okufishane kwayo yonke imisipha yemilenze.
  • 15 min I-Glute Chisel (17:53) ~ Ukuqeqeshwa okufishane ukudala izinqe eziqinile.
  • 10 min Ab Chisel (10:56) ~ isisu Ukuzivocavoca okwenziwa ngokuphelele phansi kuzokwenza imisipha yakho iqine futhi inwebe.
  • 10 min Ab Hammer (12:29) ~ Isifundo sizoguqula isisu sakho, ngenkathi siqinisa umzimba wonke wemisipha

Uhlelo luthatha izinsuku ezingama-60 zokubulawa. Uzobe usukulungele ukulandela uhlelo lokuqeqeshwa, usuku olulodwa ngesonto. Lesi sakhiwo senzelwe kuphela umfundi othuthukile osenolwazi olwanele lokuqina. Ukuqeqeshwa ku-The Master's Hammer and Chisel uzodinga i-Arsenal yemishini yezemidlalo:

  • ama-dumbbells wezisindo ezahlukahlukene;
  • ibhola lomuthi;
  • ibhentshi lezemidlalo;
  • i-expander;
  • i-fitball;
  • ibha enezingqimba;
  • Mat phansi.

Vele, eminye imishini efakwe kuhlu kungenzeka ingabi. Ngakho-ke ungahlala uvumelanisa izivivinyo eziphathelene nemishini yezemidlalo, onayo esitokweni. Ngaphezu kwalokho, izivivinyo eziningi ziboniswa ngezindlela ezahlukahlukene, kufaka phakathi ukusebenzisa ubuncane bemishini.

Ubuhle bohlelo i-Master's Hammer and Chisel

buhle:

1. Isakhiwo sibandakanya ukusebenzisa okuhlukahlukene oku-15 okunomthwalo wokuqhuma ozokusiza ukuthi uzuze umzimba odabukile futhi onethoni. Ukuqeqeshwa kwamandla kuhlangene nokuqeqeshwa kwe-aerobic nokuzivocavoca ibhalansi kuzokunikeza imiphumela esheshayo nengcono.

2. Lolu hlelo lwenziwa ngabaqeqeshi ababili abehlukene, okuyivelakancane kuzinhlelo zamavidiyo. I-Master's Hammer and Chisel ihlanganisa amasu amahle kakhulu abaqeqeshi abaziwayo iBeachbody - Autumn Calabrese noSagi Kalev.

3. Ngokusebenzisa imishini eyengeziwe, uzokwenza lezo zivivinyo ezingakaze zenziwe ekhaya ngaphambilini. Ngakho-ke, uhlanganyela nemisipha ephezulu ngesikhathi sokuqeqeshwa.

4. Kudonselwa izifundo izinyanga ezimbili ngaphambi kwesikhathi. Futhi cishe nsuku zonke inikeza inhlanganisela eminingana yokusebenza okuthandayo.

5. Lokhu kungenye yezimbalwa izinhlelo ezinamandla impela lokuprakthiza ekhaya. Le mfundo ingajatshulelwa abesilisa nabesifazane.

6. Lesi sakhiwo sifaka ukusebenzisa okuningi kwekhwalithi ongakwenza, noma ngabe kungaphandle kohlelo lwezinsuku ezingama-60. Kufaka iminithi emfushane eyi-10 ye-abs namathanga, isibonelo.

bawo:

1. Uzodinga i-Arsenal yemishini yezemidlalo, engashintsheki kalula ngaso sonke isikhathi.

2. Yize uhlelo ngokuvamile lungabizi kakhulu ngamandla, lufaneleka kuphela kwabanolwazi abathintekayo kuengakwazi ukusingatha imithwalo enzima.

Kubukeka sengathi uTony Horton kukhona izimbangi ezinkulu emkhakheni wokuqeqeshwa kwamandla asekhaya. Uma ufuna ukunciphisa umzimba futhi ukuletha umsebenzi wakhe ekupheleleni, zama uhlelo iMasters Hammer and Chisel. Uzohlabeka umxhwele ngemiphumela nangezinguquko ezisezingeni lomzimba wakho.

shiya impendulo