Ukuzivocavoca okuphezulu kakhulu kwabaqalayo noma ukuqala kuphi ukwenza ukuqina?

Uma uthatha isinqumo sokwenza imfanelo yasekhaya, kungekudala umbuzo uzovela: uzoqala kuphi? Sikunikeza izivivinyo ezinhle kakhulu zabaqalayolokho kuzokusiza wehlise isisindo, uqinise imisipha yakho futhi wenze umzimba wakho ube mncane futhi ulingane.

Ungaqala kanjani ukuqeqeshelwa ukwenza ukuqina?

1. UJillian Michaels - Isibalo esincane ezinsukwini ezingama-30 (30 Day Shred)

Ngalolu hlelo, abaningi baqala ukuzibandakanya emakhaya. UJillian Michaels unikela nge-videotehniki yemizuzu engu-25, kufaka phakathi umthwalo we-aerobic namandla. Uhlelo siqukethe amazinga amathathu nobunzima, Izinga ngalinye linezinsuku ezingafika kwezingu-10. Uzodinga ama-dumbbells kanye ne-Mat. Ngemuva kwezinsuku ezingama-30 ngeke nje uthuthukise isibalo sakho, kepha njengokuqeqeshwa noJillian Michaels.

Funda kabanzi ngesibalo Slim ezinsukwini ezingama-30 ..

2. UDenise Austin - Ukwehlisa isisindo ngokushesha

UDenise Austin waziwa ngokusebenza kwakhe ngempumelelo kwabaqalayo. Uhlelo lwakhe "Ukunciphisa umzimba ngokushesha" luqukethe izingxenye ezimbili. Ingxenye ye-aerobic kuzosheshisa imetabolism yakho futhi kubhubhise amanoni, namandla - kuzoqinisa imisipha futhi kwenze umzimba ulunge ngokwengeziwe. UDenise ushumayela ngendlela enamandla yokwenza lo msebenzi, ngakho-ke ukuqeqeshwa kulungile futhi kumnandi.

Funda kabanzi ngokulahlekelwa kwesisindo esisheshayo ..

3.UShaun T - Hip Hop Abs

IHip Hop Abs wuhlelo olunzulu ngesitayela sokudansa, oluzokusiza ukuthi uthuthukise isibalo sakho ngenjabulo. Ngesikhathi sekilasi kwasebenza wonke amaqembu emisipha, kodwa ukunakwa okukhethekile kunikezwa abezindaba. Ukuqeqeshwa okususelwa ekunyakazeni okulula kwe-hip-hop, lapho uzoqinisa futhi wehlise ivolumu yomzimba. Lesi sakhiwo senzelwe inyanga engu-1.

Funda kabanzi ngeHip Hop Abs ..

4. I-Autumn Calabrese - Ukulungiswa Kwezinsuku ezingama-21

Lokhu kuvivinya umzimba kuphelele ngokuhlukahluka. I-Charming Autumn Calabrese isilungiselele isifundo semizuzu engama-30 esingeke sikuvumele ukuthi ube nesithukuthezi. Uzokwenza izivivinyo ze-aerobic namandla ukuqeqesha umzimba ophezulu nangaphansi, Ama-pilates ne-yoga. Uhlelo luthatha izinsuku ezingama-21, kepha unganweba ukuzivocavoca kube yinyanga noma ezimbili.

Funda kabanzi mayelana ne-21 Day Fix ..

5. USindi Crawford - Imfihlo yomuntu ophelele

UCindy Crawford unikela ngohlelo lapho ungaqala khona ukukwenza, noma ngabe awunalo ulwazi lokuqina. "Imfihlo yomuntu ophelele" iqukethe izingxenye ezintathu ezincane, ongazishintsha phakathi kwazo kunoma yikuphi ukulandelana. USindi uyanikela izivivinyo ezisezingeni eliphakeme kodwa ezingabizi ukwenza ngcono amathanga akho, isisu nezingalo.

Funda kabanzi mayelana neMfihlo kumuntu ophelele ..

6. UJanet Jenkins - U-Abs ophelele. Ukulungiswa kwamathanga nezinqe.

UJanet Jenkins ukhiphe ukuqeqeshwa okuningi kwabaqalayo, kepha lesi silinganiso sifaka phakathi mhlawumbe uhlelo oludume kakhulu. Isisu, amathanga nezinqe yizindawo eziyinkinga kakhulu emantombazaneni, futhi lokho kuzinikeza ukusebenza nomqeqeshi wosaziwayo baseHollywood. Ama-videoframerate amabili amaminithi angama-20 azokwenza amafomu akho aphelele ngempela.

Funda kabanzi ngoJanet Jenkins ..

7. UChalene Johnson - iTurbo Jam

UChalene Johnson uyingcweti ekwakheni izinhlelo eziyinkimbinkimbi. Futhi i-Turbo Jam ingenye yemikhiqizo yayo edume kakhulu. Kususelwa ku-kickboxing - ukulwa nemidlalo, okuzokusiza ukuthi ususe isisindo esiningi futhi uqinise imisipha yemilenze, izingalo nesisu. Ukuzivocavoca okwakhelwe abaqalayo, kepha ukusebenza kohlelo, uzokwaneliseka nakanjani.

Funda kabanzi ngeTurbo Jam ..

8.Debbie sibers - Slim in 6

Izelamani eziyinkimbinkimbi zeDebbie zihlala amasonto ayisithupha, lapho uzokwazi khona ukunciphisa umzimba nokuthuthukisa ikhwalithi yomzimba. Njalo emavikini amabili uzothola ukuvivinya umzimba okunamasethi wokuzivocavoca asethuthuke kakhulu. Amakilasi afaka izinsimbi nokuzivocavoca kwe-cardio okuyi kuzokwenza umzimba wakho ube mncane futhi uthambile. Ngokuxakeka kancane kancane kokuvivinya umzimba, zilungele nabaqalayo.

Funda kabanzi nge-Slim ku-6 ..

9. ULeslie Sansone - hamba ngokushesha: ukuqeqeshwa okungu-5: imayela eli-1

U-Leslie Sansone ukhiqize uqeqesho oluningi lwabaqalayo. Isisekelo sokuthatha uhambo olusheshayo futhi sangezezela ngokuzivocavoca ukuqinisa imisipha. U-Leslie ukumema ukuthi udlule kusuka kumamayela ayi-1 kuye kwayi-5 kuya ngokuqina komzimba wakho. Ukuhamba noLeslie Sansone kungenye yezindlela ezingabizi kakhulu zokuqina kwekhaya, okuqinisekisiwe ukwenza lowo nalowo msebenzi.

Funda kabanzi ngokuhamba ngokushesha ..

10. USindi Whitmarsh - Ubuhle ngemizuzu eyi-10

Uma ufuna ukusebenza kuzo zonke izindawo ezinenkinga, khona-ke naka ukuqeqeshwa okufushane okuvela kuCindy Whitmarsh. Inikeza imizuzu eyi-10 kuphela ukunikela engxenyeni ngayinye yomzimba: izingalo, isisu, amathanga nezinqe. Zonke izivivinyo eziqoqwe ohlelweni ngeke zibangele ubunzima ngisho nakwabaqalayo. Uma ungenaso isikhathi esiningi ejimini, khona-ke amakilasi noCindy Himars yilokho okudingayo.

Funda kabanzi ngobuhle imizuzu eyi-10.

Eqenjini lethu iVkontakte senze inhlolovo, luhlobo luni lokuqeqeshwa olulungele kahle abaqalayo. Nansi imiphumela evelile:

Njengoba ukwazi ukubona, kukholisa kakhulu indawo yokuqala iwine ngohlelo uJillian Michaels “Slim figure 30 days”. Endaweni yesibili, kodwa ngemuva kakhulu kwakuyinkimbinkimbi "umshini ophelele we-Perfect nokulungiswa kwamathanga nezinqe" kuJanet Jenkins. Kancane ngemuva kwakhe izinhlelo zeLeslie Sansone zihamba amabanga amade.

Ekuxakekeni kohlelo ngokujwayelekile ukwakha indlela enjalo (elula ukuyinkimbinkimbi):

1. ULeslie Sansone - hamba ngokushesha: ukuqeqeshwa okungu-5: imayela eli-1
2. USindi Whitmarsh - Ubuhle ngemizuzu engu-10
3. USindi Crawford - Imfihlo yesimo esihle
4. UJanet Jenkins - Ophelele ophelele. Ukulungiswa kwamathanga nezinqe.
5. UDenise Austin - Ukwehla kwesisindo okusheshayo
6. UShaun T - Hip Hop Abs
7. UDebbie sibers - Slim in 6
8. UJillian Michaels - Isibalo esincane ezinsukwini ezingama-30
9. UChalene Johnson - iTurbo Jam
10. I-Autumn Calabrese - Ukulungiswa Kwezinsuku ezingama-21

Yonke imisebenzi engenhla yabaqalayo ihluke kakhulu futhi ayifani. Kepha ngalunye lwalezi zinhlelo wena uzokwazi ukwakha umzimba ophelele.

Funda futhi: Iziteshi eziyi-10 ezidumile ze-youtube ngokuqina ekhaya ngesiRussia.