Ukuthandwa okwandayo kwezinhlelo ezihlanganisa izitayela eziningi zokuqina. Le ndlela ithuthukisa ukusebenza kwezifundo futhi izenze zihluke kakhulu. Ukuzivocavoca umzimba omncane kusuka kuSuzanne Bowens ziyisibonelo esihle.
Incazelo yohlelo Qinisa ithoni nethoshi
Tighten Tone and Torch uhlelo oluhlanganisa ngempumelelo izinto yama-Pilates, i-yoga, i-ballet kanye ne-classical exercises. USusannah Bowens ukunikeza ukuthi wenze isibalo sakho siphelele ngokuzivocavoca umzimba omncane. Uthathe ikhwalithi yokuvivinya umzimba ohola ngayo imisipha ithoni futhi ugweme ukuqhuma kwezandla nezinyawo ngokweqile.
Inkambo iqukethe ama-videothreesome amaningana ezingxenye ezahlukahlukene zomzimba. USuzanne akanikeli isikhathi esithile samakilasi, ngakho-ke ungakwazi hlanganisa izigaba zezipho ngokubona kwazo. Okuwukuphela kwesincomo esivela ekuqeqesheni umqeqeshi kufanele ngaso sonke isikhathi siqale ngokwelula okufudumele nokuphelele:
- Warm up (1 iminithi). Ukufudumala okuncane, ukufudumeza imisipha ngaphambi kokuzivocavoca.
- Okuphansi umzimba Kulungile (Imizuzu engama-22). Ukuzivocavoca ngeBarna kwemilenze nezinqe. Sizodinga i-1 pair of dumbbells.
- Okuphezulu umzimba echachambile (21 imiz). Ukuzivocavoca umzimba ophezulu: izingalo, amahlombe, emuva, i-abs. Uzodinga i-Mat kanye nama-dumbbells.
- I-Cardio Isibani (Imizuzu engama-23). Ukuqeqeshwa kwesikhashana se-cardio okuncane nemizuzu engu-7 yemisipha yesisu.
- Cool phansi (Imizuzu eyi-12). Ukuphumula nokwelula imisipha ngemuva kokuzivocavoca. Uzodinga isihlalo.
Umzimba we-Ballet onesifo sikaLeah: dala umzimba obushelelezi futhi omncane
Isethi yonke yokuzivocavoca umzimba omncane ihlala ihora elilodwa nemizuzu engama-1. Ama-dumbbells angathatha kusuka ku-20 kuye ku-1 kg ngokuya ngamakhono akho omzimba. Uhlelo lufanele cishe wonke umuntu: kusuka ekuqaleni kuya phambili. Ungenza imizuzu engama-30 ngosuku, wenza iseshini eyodwa ngokuzifudumeza nokubopha, futhi ungaqeqesha ihora noma ngaphezulu.
Ubuhle nobubi bohlelo
buhle:
1. Ukuqeqeshelwa ukwakha umzimba olinganiswe kahle kusuka kwaSuzanne Bowens uzothuthukisa isibalo futhi uthuthukise ukuma kwakho. Okuyinkimbinkimbi ukuzivocavoca okusebenzayo kuzokwandisa umzimba wakho.
2. Ngalolu hlelo, uzokwethusa abezindaba, wehlise amahips, uqinise izinqe futhi uthuthukise ukuma kwezandla.
3. Inkambo ihlukaniswe yaba yiziqeshana zamavidiyo ezithatha ingxenye ngayinye yomzimba. Ungagxila kuphela kuleyo misebenzi odingeka kakhulu kuyo.
4. Uhlelo lufanele noma yiliphi izinga lokuqina, kusukela ekuqaleni kuya kokuthuthukile.
5. USusannah Bowens usebenzisa izakhi zokuqeqeshwa kwe-ballet lokho kuzokuvumela ukuthi "wandise" imisipha futhi ugweme ukukhululeka okungadingekile ezandleni nasezinyaweni.
6. Yokusungula okungeziwe kuzodinga kuphela ama-dumbbells akhanyayo noMat.
7. Iningi lalezi zinhlelo alibandakanyi ukuzivocavoca umzimba. Lapha, umqeqeshi ngokuhlakanipha kungezwe phakathi nokuqeqeshwa kwesikhawu.
bawo:
1. Asikho isikhathi esicacile samakilasi, uzodinga ukuwahlanganisa ngokubona kwawo.
2. Isitayela esishunyayelwa nguSuzanne emakilasini akhe, asifanele wonke umuntu.
Impendulo ngohlelo Qinisa Ithoni Nethoshi kusuka kuSuzanne Bowen:
Ukuzivocavoca umzimba omncane kusuka kuSuzanne Bowens indlela enhle yokuqinisa imisipha nokuqeda amafutha amaningi. Uzoguqula isibalo sakho ngosizo lwezinto eziyinkimbinkimbi ezilula futhi ngokususelwa kuzakhi zama-Pilates, i-ballet, i-yoga nokuqina komzimba.
Funda futhi: Izinhlelo ezingama-30 zabaqalayo: ukuqala kuphi ukuqeqesha ekhaya.