Okuqukethwe
Ukulwa: Ultimate Warrior - iqoqo lokuzivocavoca, elihlanganiswe ngokuhlanganyela ngabakwaLes mills kanye neBeachBody. Besivele sibhala ngalolu hlelo, kepha namhlanje sinqume ukuhlala ngokuhlukile kulolonke uhlobo lokuzivocavoca, okuyinto isebenza kahle kakhulu ukugijima ngisho nangaphandle kwenkimbinkimbi.
Ngendlela, ukupenda ngokuningiliziwe amakilasi wohlelo lokulwa nathi abuze omunye wabafundi bethu uJulia. Sibonga kakhulu, ngoba empeleni kuzoba ulwazi oluwusizo kulabo abangahleleli ukusebenza kubanga elithile, kepha bangathanda ukuzama ukusebenzisa ngakunye. Uma unezeluleko neziphakamiso ezithakazelisayo, sicela uzibhale kumazwana, siyajabula ngamathuba okukufeza.
ICompat eyinkimbinkimbi: Ultimate Warrior ifaka ukusebenza okuyi-12. Ngamunye wenu angenza ngokuzimela. Ake sibheke ngokuningiliziwe kulezi zifundo, ikakhulukazi ziyasebenza kakhulu ekwehliseni isisindo nasekuqiniseni imisipha. Ngokuvamile, konke ukuvivinya umzimba kungahlukaniswa ngamaqembu ama-3.
Ukulwa: ukusebenzisa i-cardio ngesisekelo semidlalo yokulwa
Lokhu kuzivocavoca kuzohambisana nalabo abafuna isigaba se-cardio sokushiswa kwamafutha
- Ukulwa no-30 ~ Kick Start (imizuzu engama-30)
- Ukulwa no-45 ~ Power Kata (imizuzu engama-45)
- Ukulwa nama-60 ~ Extreme Cardio Fighter (imizuzu engama-60)
- Ukulwa okungama-30 ~ Bukhoma (imizuzu engama-30)
- Ukulwa okungama-60 ~ Bukhoma (imizuzu engama-60)
Ukulwa ukuqeqeshwa okujwayelekile kwesikhawu se-cardio, okususelwa kukho izakhi ezivela kubuciko bokulwa. Ngabe uzokwenza i-podpiski, izingwegwe nokushaya, ukukhahlela okunamandla nezandla ukukhuphula izinga lokushaya kwenhliziyo yakho ezingeni eliphakeme. Ukuzivocavoca ngakunye kunezingxenye ezincane zemizuzu emi-5. Ingxenye ngayinye inikezelwe kusethi yokuzivocavoca ehlukile. Okokuqala, wenza ukunyakaza ngakunye, bese ukuqoqa ngokuhlangana. Njengoba konke ukunyakaza kuphindwa kaningana, ukukubamba ngekhanda kalula.
Umehluko phakathi kwalezi zivivinyo ezintathu kuphela ngesikhathi sokuqeqeshwa nezinga lobunzima. Ngakho-ke, 30 Ukulwa - inketho engabizi kakhulu futhi ihlala imizuzu engama-30. Ukulwa 60 - Kuthuthukile, futhi isifundo sithatha imizuzu engama-60. Futhi lolu hlelo lubandakanya izinhlelo ezimbili ngesitayela se-Live. Ukuvivinya umzimba kokuhlolwa kweLes mills kukhombisa esiteji phambi kweqembu labantu abaqeqeshwayo. Combat Live ukuzivocavoca kuyinselele kakhulu, ngakho-ke kungcono ukuqala ngakho Ukulwa nama-30.
Kafushane ngezinzuzo ze-Cardio Combat:
- ukuqeqeshwa kwesikhawu, okusho ukuthi uzoshisa inani eliphakeme lamakhalori ngesikhathi sokuzivocavoca;
- akukho ukweqa okushaqisayo, izinga lokushaya kwenhliziyo liyakhuphuka ngenxa yokushaywa ngezibhakela nokushintshwa kwemilenze;
- kunezinketho eziningi ngobude nobunzima;
- amakhefu amafushane phakathi kwamasegmenti azokuvumela ukuthi ululame;
- amakilasi ajabule kakhulu, umculo omnandi nokunyakaza kwesigqi.
- awudingi okokusebenza okwengeziwe.
Izinga lobunzima be-Cardio Combat ingaphezu kwesilinganiso. Kepha izinto ziguquka kakhulu ngesivinini nangejubane, ngakho-ke ungakwazi ukuvumelanisa izivivinyo ezifana nezinga lokuqala kanye nokuthuthukile.
Attention: ngaphambi kokuqhubekela phambili ekuqeqesheni i-cardio Combat, qiniseka ukuthi ubhekisisa ividiyo ethi The Basics, lapho abaqeqeshi bachaza ngokuningiliziwe inqubo yokwenza izivivinyo. Lapho uzokwenza ukunyakaza ngokunembe kakhudlwana, ukuqeqeshwa kuphumelela ngokwengeziwe.
I-Les Mills: zonke izinhlelo iqembu eliphumelela kakhulu labaqeqeshi bokuqina
Ukuqeqeshwa kumgomo we-HIIT (ukuqeqeshwa kwesikhawu esiphakeme)
Ifanele labo ufuna ukushisa amanoni nokuqinisa imisipha, futhi angesabi imithwalo ephezulu. Onke amakilasi akhiwe ngesisekelo sokuqeqeshwa kwesikhawu esiphakeme, okusho ukuthi uzokwenza konke okusemandleni akho.
- HIIT 1 ~ Amandla (imizuzu engama-30)
- HIIT 2 ~ Shock Plyo (imizuzu engama-30)
- UWarrior 1 ~ Upper Body Blow Out (imizuzu engu-25)
- UQhawe 2 ~ Umzimba Onciphile Uyancika (imizuzu engama-30)
HIIT 1 ~ Amandla
Lokhu ukuzivocavoca okusheshayo okubandakanya ukuqeqeshwa kwamandla ngama-dumbbells (noma i-barbell) yamaqembu emisipha amaningana. Isibonelo, engxenyeni yokuqala uzozivocavoca ngokugxila emahlombe womabili, ezinqeni nasemathangeni. Futhi, uyazi, lapho imisipha ibandakanyeka kakhulu ekuhambeni, ama-calories amaningi owashisayo. Ngaphandle kwalokho, kufanele wenze izivivinyo zamandla ngejubane eliphakeme kakhulu, futhi kuzonikeza umphumela owengeziwe wokwehlisa isisindo.
Emandleni akulindile, ukuzivocavoca okunjenge squats, lunges, push-UPS, dumbbell bench bench press, burpees, amapulangwe. Ukuphindaphinda kokuvivinya ngakunye kuzoba kuncane, kepha kwenziwa ngejubane futhi kuguquke njalo. Ngeke kube lula.
HIIT 2 ~ Ukushaqeka uPlyo
Uma wesaba ukweqa, ukuzivoxavoxa kweShock Plyo kuzokucabanga. Ukushisa amafutha kohlelo kwenzelwe ukushaya kwenhliziyo okuqhubekayo nokuzivocavoca okugxile emzimbeni ongezansi. Ukumangala koqeqesho ngamandla alo kusuka kumzuzu wokuqala. Kodwa-ke, into ebaluleke kakhulu ukumelana nengxenye yokuqala yekilasi. Engxenyeni yesibili yokuqeqeshwa kwejubane kuzoncipha, futhi imizuzu emihlanu yokugcina ibandakanya kuphela umthwalo we-tuli.
Uhlelo lusebenzisa izivivinyo ezifanayo ne-Power yangaphambilini. Kepha kuShock Plyo bonUkugcizelelwa kwe-LSI kuvuliwe i-plyometrics nokukhuthazela kwe-cardio, ukuqeqeshwa kwamandla nayi inombolo encane.
UQhawe 1 ~ Umzimba Ophezulu Uphume
Ukuqeqeshwa kwamandla emzimbeni ophezulu kugcinwa ngejubane lokushisa ngokuzivocavoca okushintsha ngokushesha. Qala isifundo cishe ungakhi, ngakho-ke lungela ukusebenza kusuka kusekhondi yokuqala yohlelo. Ukuzivocavoca okunye kusetshenziswa imilenze, kepha iningi lokunyakaza hones triceps, biceps, amahlombe nesifuba. Kungezwe izivivinyo ze-cardio ukukhulisa ukushaya kwenhliziyo nokushisa amafutha. Kepha uma kuqhathaniswa nezinhlelo ezichazwe ngenhla, ijubane eliphezulu le-Upper Body Blow Out.
Ulinde i-Push-UPS, umshini wokucindezela ibhentshi we-dumbbell, zonke izinhlobo zokugxuma ku-pose kanye nezivivinyo zeplank ze-abs ekugcineni. Ngisho noma umzimba ophezulu ungekho kuqala kuwe, zizwe ukhululekile ukuqonda lo msebenzi. Izokuvumela ukuthi uthuthukise umzimba wonke.
UQhawe 2 ~ Umzimba Osehla Uyancika
Ukuqeqesha Umzimba Wangaphansi Ukuncika ngokugcizelela engxenyeni engezansi yomzimba akuyona into engaphansi kokuqina nokuqeqeshwa okuchazwe ngaphezulu. Lo msebenzi uzokuvumela ukuthi unciphise okhalweni, kepha ukuthuthukisa kakhulu ukukhuthazela kwe-cardio. Uzoba ngokunyakaza okuqhubekayo kulo lonke ikilasi, futhi ekugcineni kuphela uzothola ingxenye emfushane phansi yezinyawo. Ukuzivocavoca amandla sekucishe kube lapho, ukugcizelelwa okuphezulu ku-cardio nokuqina.
Ukuqeqeshwa akubandakanyi kuphela i- ukweqa okunamandla futhi isebenza endaweni ethile, kepha ezinye izinto ze-kickboxing zomzimba ongezansi. Emizuzwini emihlanu edlule, uzokwenza izivivinyo kuMathe, ezinqeni nasezinqeni.
Kafushane ngezinzuzo zokuqeqeshwa kwezikhawu:
- ngenxa yokushaya kwenhliziyo okuphezulu okugcinwa kulo lonke uhlelo, uzobe ushayela amanoni emzimbeni wonke.
- ukuqeqeshwa kwesikhawu esiphakeme kukuvumela ukuthi ushise ama-calories hhayi kuphela ngesikhathi, kepha amahora ngemuva kokuqeqeshwa.
- phakathi nezifundo kunesifundo esisebenzayo sayo yonke imisipha yomzimba ngokusebenzisa izivivinyo zamandla.
- uzokwazi ukuthuthukisa kakhulu ukukhuthazela kwe-cardio.
- isigamu sehora lokuqeqeshwa okunjalo ngokusebenza lilingana nehora le-aerobics ngejubane elilinganisiwe.
Izinga lobunzima balezi zikhathi zokusebenza - lithuthukile. Kepha uma wenza izivivinyo ku okuhlukile okwenziwe lula (njengoba kukhonjiswe enye yamantombazane), khona-ke lezi zinhlelo zizohambisana nomfundi onolwazi oluncane. Uyacelwa uqaphele, iningi lokuqeqeshwa liqukethe inani elikhulu lokweqa.
Kokunye ukuvivinya umzimba uzodinga ama-dumbbells. Les mills bathi lokhu yilokhu:
- 0-2. 5 kg - yabaqalayo
- 2,5-5 kg - ezingeni Lesisemkhatsini
- 5-10 kg - isihambile
Kepha ungathola ama-dumbbells akho alinganayo ngokwamandla.
Ukuqeqeshwa okwengeziwe
- I-Core Attack (imizuzu engu-20)
- Iqhawe langaphakathi ~ Nweba namandla (imizuzu engu-20)
Ukuhlaselwa Okubalulekile
Ukuqeqeshelwa phansi ikakhulukazi imisipha yesisu, kepha okubandakanya konke imisipha ye-corset. Isici sohlelo ukushintshana okuqhubekayo kwesimo sokuqala: uzokwenza izivivinyo ngemuva, isikhundla sebha. Ingxenye ngayinye entsha iqala ngokuguqulwa okulula kokuvivinya umzimba, kepha kancane kancane ubunzima bokuvivinya umzimba bukhuphukela phezulu.
Isikhathi sokuqala cishe uzoba nzima ukuphinda amakilasi ngenketho eyinkimbinkimbi, kepha kancane kancane imisipha iyazivumelanisa. Ukuqeqeshwa kweCore Attack kunikeza umthwalo omuhle emisipheni yesisu, ngakho-ke ngiyeluleka kulabo abafuna ukufeza isisu esicwebezelayo. Ungasebenzisa ama-dumbbells ukwandisa ubunzima bokuzivocavoca umzimba.
Nweba & Amandla
Ukuzivocavoca okuthulile, okubuswa umthwalo omile. Uzofinyelela imisipha emide enhle futhi usebenze ngokwelula. Lolu hlelo ngeke lube nokwakhiwa okungenamkhawulo nemithetho eyinkimbinkimbi, ngakho-ke a mnandi kakhulu futhi ayinzima. Kodwa-ke, imisipha yakho izofakwa kulo lonke ikilasi. Imizuzu emihlanu yokugcina ebekelwe ukunweba imisipha. Kodwa-ke, qaphela ngezintambo, ukunyakaza okungahambi kahle kungazilimaza.
Ngaphandle kokuqeqeshwa okubili kokugcina zonke izifundo ezivela ohlelweni iCombat zingachazwa ngamagama amabili - kuqhuma futhi kushubile. Ngezifundo ezijwayelekile ngezigayo zeLes ususa isisindo esiningi futhi uqinise umzimba. Yebo, uma unentshisekelo kulokhu okuyinkimbinkimbi ngokuphelele, funda kabanzi ngakho lapha. Ihlala izinyanga ezimbili, lapho uzokhuphula kakhulu izinga lakho lokuqina.