Ukuqeqeshwa okuphezulu okungu-10 okuphezulu kwama-calories ashisayo nokuthambisa umzimba ku-Yvette Bachman

U-Yvette Bachman (UBachman Yvette) ungumqeqeshi oqeqeshiwe waseMelika kanye nomqeqeshi wezinhlelo zeqembu. Uqhuba amakilasi okuqina e-Studio yakhe e-Iowa. Phakathi kwezindawo azithandayo: I-HIIT, i-cardio Workout, i-step aerobics, i-kickboxing, ukuzivocavoca ngamandla ngezinsimbi nokuxhuma isifuba, kanye nokuvivinya umzimba usebenzisa imishini eyahlukahlukene: i-fitball, i-BOSU, amabhola emithi, i-gliding, amabhande. Sikunikeza ukukhetha kwe-premium kokusebenza okukhulu kwe-cardio kusuka kuYvette Bachmann ngokushisa ama-calories nokususa isisindo esingeqile kumqeqeshi waseMelika.

Esiteshini sakho sevidiyo uYvette ubeka ukuzilolonga namakilasi eqembu lakhe, athathwe kwikhamera engaphambili. Ngokuyinhloko, inikeza ukuqeqeshwa kwesikhawu ngehora ukushisa ama-calories nokukhipha umzimba. Izinhlelo zayo zihlanganisa ukuqeqeshwa kwe-cardio namandla, kepha imvamisa kugcizelelwa umthwalo omkhulu futhi usebenze ngezinga eliphezulu lenhliziyo.

Ukuqeqeshwa izici Yvette Bachman:

  1. UYvette unikela ngevidiyo imizuzu engama-60-80, efaka ukufudumeza okuphelele, ukubopha kanye nengxenye enkulu.
  2. Ukuqeqeshwa kuhlanganisa i-plyometric, i-aerobic, amandla kanye nokuzivocavoca okungama-tuli, noma kunjalo, ijubane lezifundo cishe ligcinwa njalo ezingeni eliphakeme.
  3. Amakilasi agcinwa ngaphansi komculo onesigqi, kepha ngenxa yezici ezithile zokudubula umculo umisa imibono yomqeqeshi, engeke ibe lula ngaso sonke isikhathi lapho eziqeqesha.
  4. Ividiyo eqoshwe ngendlela ye-Amateur ngekhamera eyodwa ayinakho izivivinyo zesikhathi nokumaka. Kepha ikhwalithi yoqeqesho ayilimazi.
  5. UYvette usebenzisa okokusebenza okungeziwe ekuqeqesheni, okusiza ukwehlukanisa izivivinyo.
  6. U-Yvette uvame ukukhombisa ukuthi isisindo semisindo ayisebenzisayo ekuqeqesheni. Kepha kufanele uhlale ugxila kumakhono akho omzimba.
  7. Sikhethe ukuzivocavoca okuyi-10 uYvette Bachman, obebonakala ngathi enesithakazelo kwababhalisile. Esiteshini sakhe se-youtube ungathola amavidiyo amaningi, kodwa uhlobo lwamakilasi futhi luyafana.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

Umncintiswano we-10 ophezulu kusuka kuYvette Bachman

1. ICardio yamandla esisu emilenzeni nasemahlombe

Lokhu kuqeqeshwa kwe-cardio-isikhawu kungahlukaniswa kabili. Imizuzu yokuqala engama-40 izoba nokuzivocavoca kweqa ngaphandle kwemishini ngaphansi kohlelo lwemizuzwana engama-30 yomsebenzi / imizuzwana engu-10 yokuphumula. Imizuzu engama-20 yokugcina ekulindele ukushintshanisa ukuqeqeshwa kwesisindo nokuzivocavoca kwe-cardio ngemishini eyengeziwe: ama-dumbbells (2kg, 3.5 kg no-7 kg), i-fitball, ukundiza. Uma ungenayo i-inventory, ungaqeqesha kuphela imizuzu engama-40 yokuqala. Ingxenye yokuqala isebenza ngokugxila emisipheni yesisu, ingxenye yesibili - ngokugcizelela imisipha yomlenze namahlombe.

Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani

I-HIIT Cardio / Core Workout

2.I-Cardio yamandla esisu emilenzeni nase-biceps

Lokhu kuqeqeshwa kwenziwa ngendlela efanayo, manje manje uzogxila emisipheni yemilenze, ukukhonkotha nezandla ze-biceps. Ngokusetshenziswa kwamandla engxenyeni yesibili yohlelo, uzodinga kuphela ama-dumbbells (2 kg, 4 kg no-7 kg).

3. Amandla ashintshanayo nokuzivocavoca kwe-cardio

Lokhu kuqeqeshwa kwesikhawu kushintshanisa izingxenye ze-cardio (imizuzu emi-3) nezingxenye zamandla ezisebenza (imizuzu emi-3). Ingxenye ngayinye iyaphindwa emathangeni ama-2. Uzodinga i-fitball, izinsimbi (4.5 kg no-5.5 kg / 7 kg). I-Yvette ibuye isebenzise umklamo okhethekile we-dumbbell DB2, kepha ungayifaka esikhundleni sayo nge-dumbbell ejwayelekile enesisindo esingu-3.5 kg.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukuhlanganiswa

Ukubulala i-Cardio Blast!

4. Amandla e-Cardio + emilenzeni, ezinqeni nasesifubeni

Lokhu ukuqeqeshwa kwesikhawu sokuqhuma nge-step-platform futhi ama-dumbbells azofanelana nanoma ngubani ofuna ukusebenza emisipheni yemilenze nasezinqeni, kodwa futhi nasemisipheni yepectoral. Uzothola ama-squats amaningi, amaphaphu, i-sasakianime epulatifomu lesinyathelo, imishini yesifuba, nokuzivocavoca okukhulu kwe-cardio kokushisa okukhulu kwamafutha. Uzodinga i-step-platform nama-dumbbells. UYvette wasetshenziselwa imilenze dumbbell enesisindo esingu-7-11 kg.

5. Ukuzivocavoca okukhulu kwe-cardio

Lokhu kuzivocavoca kwe-cardio kuzonxenxa bonke abalandeli be-plyometric enamandla ne-plyometric. Uzothola umsebenzi oqhubekayo ngesilinganiso senhliziyo ephezulu kuyo yonke imizuzu engama-60 ngezinye izitho zomzimba zokuma. U-Yvette usebenzisa ukumelana okuphakathi kwe-tubular kwemisipha yezingalo namahlombe, kepha ungasebenzisa ama-dumbbells kulezi zivivinyo (ukuphakamisa izandla, imishini, ukugoba), uma ungenayo i-expander.

Konke mayelana ne-CROSSFIT

6. Amandla e-Cardio + esifubeni nakuma-triceps

Kulolu hlelo uzobe ushintsha i-cardio enamandla usebenzisa ipulatifomu yesinyathelo namandla okuzivocavoca kwesifuba kanye ne-triceps. Futhi kulolu hlelo kuhileleke kakhulu imisipha yemilenze ngokusebenzisa ipulatifomu yesinyathelo. Ukuzivocavoca ngababili kusetshenziswa amadiski okundiza. Ukushisa okunamafutha kakhulu futhi kuyasebenza!

7. I-Cardio enezisindo ezilula + i-kickboxing

Lokhu kuzivivinya kwe-cardio kuqukethe ukushintshana kokuzivocavoca kwe-kickboxing kanye nokuzivocavoca okukhulu ngama-dumbbells akhanyayo noma isisindo somzimba wakhe. Ukuqeqesha kudla amandla kakhulu, kuwo wonke amakilasi uzosebenza ngezinga eliphezulu lenhliziyo. Uzodinga isethi yama-dumbbells (2 kg, 3.5 kg, 4.5 kg) futhi i-gliding discs izivivinyo ezimbalwa (ungenza ngaphandle kwazo).

UKUDLA OKUFANELEKILE: ungaqala kuphi

8. Amandla e-Cardio + esifubeni nakuma-triceps

Lokhu kuvivinya umzimba kufanele wonke umuntu ofuna ukushisa amanoni emilenzeni bese ethola umzimba onethoni esifubeni, emuva kwezingalo (triceps) nasesiswini. Uhlelo lusebenza ngokuvumelana nohlelo lokushintshanisa umzimba: imizuzwana engu-45 yokuzivocavoca umzimba, ukuphindaphinda okungu-8-12 kwesifuba kanye ne-triceps, imizuzwana engu-30 yokuzivocavoca emzimbeni. Uzodinga ipulatifomu yokunyathela, isethi yama-dumbbells, ama-disc gliding, amabhola emithi (amabhola emithi angathatha indawo ye-dumbbell ekhanyayo noma i-kettlebell). UYvette uyakushayela lapho ukhetha isisindo ukuze ugxile emandleni abo. Isebenzisa isisindo esingu-13-16 kg esiswini sesifuba esingu-7-9 kg kuma-triceps.

9. I-cardio enkulu enezisindo ezilula

Lo msebenzi uzokusiza uqinise imisipha yenhliziyo, usheshise imetabolism, ushise ama-calories nemisipha yethoni. Emakilasini uzodinga i-fitball nama-dumbbells (2 kg, 3.5 kg, 4.5 kg, 7 kg). Lolu hlelo lubanjelwa ekujikelezeni kokushintshana kokuzivocavoca kwe-cardio ngesisindo somzimba wakhe noma izinsimbi namandla okuzivocavoca ngezimbumbulu zesisindo esincane.

Yonke imininingwane nge-CARBOHYDRATES

10. Ukuzivocavoca umzimba okususelwa ku-kickboxing

Lokhu kungukuzivocavoca umzimba okubili okususelwa ku-kickboxing kuzokusiza ukuthi ushise amanoni emzimbeni wonke, uthuthukise ukukhuthazela nokusebenza kwemisipha yezingalo, imilenze nohlelo lwemisipha. Ingxenye eyinhloko yesifundo (imizuzu engama-55) idlula ngaphandle kokusebenzisa imishini eyengeziwe, kepha amagilavu ​​asebenza ngoYvette anesisindo (ungenza ngaphandle kwazo). Imizuzu eyi-10-15 yokugcina, uzothola ukukhethwa kokuzivocavoca kwemilenze, izingalo nesisu, okusetshenziselwa ukwenziwa okuningi.



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