Okuqukethwe
UKelly Coffey-Meyer ungumqeqeshi oneminyaka engama-30 yokuvivinya umzimba futhi ungumama wezingane ezimbili. Ukhiphe ama-DVD angaphezu kwama-50 nezinhlelo zokuqeqesha emazingeni ehlukene obunzima. Cishe zonke zifakiwe ochungechungeni Amaminithi angama-30 wokuQiniseka - udinga imizuzu engama-30 kuphela ukuthola imiphumela esebenzayo nekhwalithi.
Sikunikeza ukuthi uthole ezintathu zezinhlelo zayo: I-Circuit Burn, Split Sessions, LIFT kanye. Kuzo zonke lezi zakhiwo kufakiwe Ukuzivocavoca umzimba okungamahora amabili ukwenza ithoni emzimbeni ulahle amanoni omzimba. Ifanele ileveli Lesisemkhatsini nangaphezulu.
I-Kelly Coffey-Meyer Circuit Burn
I-Circuit Burn uhlelo olufanele yokwehlisa isisindo nethoni yemisipha. Lesi sakhiwo sinezikhawu eziyindilinga, ezibandakanya ukuzivocavoca umzimba nokuzivocavoca ngamandla ngama-dumbbells. Izikhathi ze-Aerobic ikakhulu ziqukethe ukunyakaza okulula kwe-kickboxing kungakusiza ukukhuphula izinga lokushaya kwenhliziyo futhi ushise amanoni. Ukuzivocavoca amandla ngama-dumbbells kufaka amaqembu amaningana emisipha: ngosizo lwawo, uzosebenza kuthoni yemisipha nokuqedwa kwezindawo eziyinkinga.
Kokubili ukuqeqeshwa kwehhafu yehora (i-Workout 1 ne-Workout 2) uzodinga ama-pair amabili ama-dumbbells, ngokwesibonelo 2 no-1.5 kg. Uma ama-dumbbells amabili, ungenza ngesisindo esisodwa. Kokubili ukuvivinya umzimba kusesikhawu esifanayo, ukushintsha kwesisindo ne-cardio, kodwa ividiyo yokulayisha 2 enamandla kakhulu. Shintshanisa lawa makilasi komunye nomunye, futhi ungathola ukuzivocavoca okuhle okusebenzayo nokuvivinya umzimba wonke. Ekupheleni kwevidiyo yesibili uzothola ingxenye yemizuzu emi-5 phansi yemisipha yesisu.
UKelly Coffey-Meyer - LIFT
Lesi sakhiwo sifaka ezi-2 ezihluke kakhulu, kepha inamandla alinganayo ukuzivocavoca kusuka kuKelly Coffey-Meyer: ungakhetha eyodwa kuphela ongayijwayeza, kepha ungashintshana phakathi kwabo.
Kwe-Workout 1 (Ukuphakamisa ama-Olimpiki) uzodinga i- induku. UKelly usebenzisa isisindo esingu-14 kg, kepha ungathatha isisindo esifanele wena. Enye yamantombazane ikhombisa okuhlukile ngama-dumbbells, kepha ukuqeqeshwa okunjalo kungcono ukukwenza nge-barbell. Iseshini izoba nokunyakaza okumbalwa okuphindaphindwayo okuphindaphindwe kulo lonke ihora. Umthwalo oyisidina, kepha osebenza kahle uzokusiza ukuletha imisipha ngethoni nokukhulisa amandla emisipha.
Kwe-Workout 2 (Powersculpting) uzodinga Amabili ama-dumbbells izisindo ezahlukene. Okunye ukuzivocavoca kwenziwa nge-dumbbell eyodwa, ngakho-ke isisindo singathatha ngaphezulu. Ukuqeqeshwa kubanjwe ngesivinini esikhulu kuphela isigamu sehora, ngakho-ke empeleni kungukuzivocavoca umzimba. Kepha ukuzivocavoca umzimba okujwayelekile lapha, ngokuyisisekelo uzokwenza izivivinyo zamandla kwamanye amaqembu emisipha. Kodwa-ke, ngenxa yejubane eliguqukayo izinga lokushaya kwenhliziyo yakho lizohlala liphakeme njalo, okusho ukuthi ngeke uqinise imisipha kuphela kepha uzoshisa namafutha.
I-Kelly Coffey-Meyer Split Sessions
Lolu hlelo luye lwahlukaniswa kumavidiyo amabili wehora: Split Sessions Upper (umzimba ophezulu) kanye Split Sessions Lower (ngomzimba ophansi). Futhi, le nxanxathela ibandakanya amavidiyo amabhonasi amafushane amaBonus Floor Legs (imizuzu eyi-15), lapho ungathola khona ukuzivocavoca ku-Mat, imilenze kanye nebhande lokuqina komzimba wesisu ukuze usebenze kangcono kwemisipha.
Split Sessions Upper - ukuqeqeshwa kwamandla emisipha yomzimba ongaphezulu. Uzodinga ama-dumbbells kusuka ku-3 kg nangaphezulu. Kuyinto efiselekayo futhi ukuba ne- ipulatifomu yesinyathelo, kodwa hhayi ngempela, enye yamantombazane ikhombisa ukuzivocavoca ngaphandle kwayo. Ingasetshenziswa esikhundleni se-fitball ehamba kancane. Isigaba sifaka ukuzivocavoca kwemisipha yesifuba, emuva, amahlombe, ama-biceps nama-triceps.
Split Sessions Lower - ukuqeqeshwa kokwakhiwa komzimba omncane ophansi onamathoni. Uzokwenza ngcono ukwakheka kwezinqe nezinqe zakho, unciphise imilenze futhi ushise amakhalori. Uzodinga ama-dumbbells ama-squats, amaphaphu nokufa. Ngaphezu kwalokho, uKelly Coffey-Meyer unikeza ukuzivocavoca ngebhande lokuqina lemilenze, ngakho-ke uzodinga le mfanelo eyengeziwe. Ukuqeqesha kunamandla futhi kucebile.
Ukuzivocavoca isigamu sehora kusuka ku-30 Minutes to Fitness kuzokusiza uthuthukise umzimba wakho, ushise amanoni, ususe izindawo eziyinkinga futhi ukuthuthukisa ukuzivocavoca umzimba. Zikhethele uhlelo oluthandekayo bese uqala ukuya ekhaya noKelly Coffey-Meyer.
Bona futhi: ICardio Pump noKelly Coffey-Meyer: ukukhahlela isibhakela + ukuqeqeshwa kwamandla ngama-dumbbells