Ufuna ukuba nomzimba onamathoni ngakho-ke uqoqe ukuqeqeshwa kwekhwalithi yamantombazane emakhaya? Sikunikeza isibuyekezo sezinhlelo ezinhle kakhulu zamavidiyo ezisuselwa ekuzivocavoca amandla kuzo zonke izindawo eziyinkinga.
Senze ukhetho lwe-cardio oluzokusiza ukuthi ushise amanoni futhi wehle nesisindo. Kepha ngaphandle kokusebenza emisipheni bayoba kude nokuphelela. Ngemuva kwakho konke, ukuzuza isinqe esiqinile, imilenze yethoni kanye namaphakethe ayisithupha we-abs udinga ukwenza umthwalo osebenzayo. Ngakho-ke akudingekile ukukhohlwa ngokuqeqeshwa kwamandla, ikakhulukazi manje bangajatshulelwa ekhaya.
Dlulisa amehlo ekuqeqesheni amandla okuhle kakhulu kwabesifazane ekhaya
1. UJanet Jenkins - Ingqikithi Yomjikelezo Womzimba
Uhlelo i-Total Body Circuit iqukethe ukusebenza kwemizuzu engama-35, ngakunye okuzinikele kumaqembu athile emisipha. UJanet Jenkins uncoma lesi sakhiwo amasonto amathathu, eshintsha lezi zikhathi ndawonye. Umqeqeshi ufake nalolu hlelo izivivinyo zamandla zakudalalokho kuzosiza ukwenza umzimba wakho uphelele. Uzodinga ama-dumbbells, kepha ekusebenzeni kahle ungasebenzisa izisindo zamaqakala.
Funda kabanzi mayelana ne-Total Body Circuit ..
2. UJillian Michaels - Akusekho Zoni Zezinkinga
"Azikho izindawo ezinenkinga" kungenye yezinhlelo ezaziwa kakhulu ezivela kuJillian Michaels. Ngosizo lwayo, awuqinisi imisipha kuphela, kodwa futhi ingaqeda izindawo ezinenkinga. Ukuzivocavoca kuqukethe izivivinyo ezibandakanya amaqembu emisipha eminingana, ngakho-ke uzosebenza ngasikhathi sinye ezingxenyeni ezihlukene zomzimba bese ushisa ama-calories amaningi. Uhlelo "Azikho izindawo ezinenkinga" luthatha imizuzu engama-45. Ukuze uqeqeshwe noJillian Michaels, uzodinga i-dumbbells eyodwa kusuka ku-1.5 kg.
Funda kabanzi mayelana nezindawo ezingekho zinkinga ..
3. UTania Ante - Shakeology
Ukuqeqeshwa kwamandla kwamantombazane e-Shakeology yasekhaya kungabizi kepha uhlelo olusebenza kahle kakhulu. UTania Ante wenziwe ama-videorate amabili, ahlala imizuzu engama-30 nemizuzu engu-50. Ngakho-ke uma usaqala ukwenza ukuqina komzimba, kungcono ukhethe ukuzivocavoca ngemizuzu engu-30. UTanya ujoyine uhlelo lokuzivocavoca okusezingeni eliphakeme ukudala ukukhululeka komzimba. Ungasebenzisa ama-dumbbells noma i-simulator, ngokuya ngokuthanda kwakho.
Funda kabanzi nge-Shakeology ..
4. UMichelle Dosw - Slim, Strong & Sexy Body Sculpting
Ukuqeqeshwa kwamandla okuvela kuMichelle Dasua kuhle ukwenza ekhaya. Uzobe usebenza ngejubane elizolile nelilinganisiwe, ukuthuthukisa hhayi kuphela ikhwalithi yemisipha yakho kanye nokuguquguquka okuhlangene. Lokhu kutholakala ngokusetshenziswa kwetape nokunwebeka, okuhlanganiswa nezisindo zamahhala kukuvumela ukuthi wandise ukunyakaza kwama-amplitudes futhi ubandakanye imisipha eminingi. Lolu hlelo luqukethe amaseshini amabili wehora lamahora omzimba ongaphezulu nophansi.
Funda kabanzi nge-Slim, Strong & Sexy Body Sculpting ..
5. UBob Harper - Ukuguqulwa Kokulahlekelwa Isisindo kwabaqalayo
Uhlelo uBob Harper luqukethe izivivinyo zamandla ezisebenza kahle kakhulu zomzimba wonke. Uzokwenza kanjalo imisipha yokusebenza ezingalweni, emahlombe, esiswini, emuva, ezinqeni nasemathangeni, ukwakha umzimba ozacile futhi onamathoni. Lesi sakhiwo senzelwe iZinga labaqalayo (abaqalayo), kepha-ke, abangenalwazi kakhulu emzimbeni wokukwenza kuzoba nzima. Ukuqeqeshwa kwamandla kwamantombazane avela kuBob Harper kuthatha imizuzu engama-45 futhi kuqinisekisiwe ukuthi kuthuthukiswa ikhwalithi yomzimba. Kepha oqalayo kungcono ukukhetha uhlelo oluhlukile.
Funda kabanzi mayelana nokuguqulwa kwesisindo somuntu oqalayo ..
6. UKate Friedrich - Ukuqoshwa Kwemisipha Yonke
Uhlelo I-Total Muscle Sculpting iqukethe izingxenye ezintathu: umzimba ongaphezulu, umzimba ophansi nesisu. Imizuzu engama-50 kakhulu futhi ifaka phakathi i- izinhlobo ezahlukahlukene zokuvivinya umzimba zawo wonke amaqembu emisipha. Kokuzivocavoca umzimba uzodinga ama-dumbbells kanye ne-expander, futhi kuyadingeka (kepha akudingeki) ukuthi ube nesiteji sezinyathelo kanye ne-fitball. Ukuqeqeshwa kwamandla kwamantombazane avela kuKate Friedrich kuklanyelwe ukusebenzelana okuphakathi nokuthuthukile.
Funda kabanzi mayelana ne-Total Muscle Sculpting ..
Isilinganiso simo sezinhlelo ngokuya ngobunzima (kulula ukwenza kanzima):
- UJanet Jenkins - Ingqikithi Yomjikelezo Womzimba
- UMichelle Dosw - Ukuqopha umzimba okuncane, okuqinile nokuqinile
- UTania Ante - Shakeology
- UJillian Michaels - Azisekho Izinkinga Zezinkinga
- UKate Friedrich - Ukuqoshwa Kwemisipha Yonke
- UBob Harper - Ukuguqulwa Kokulahlekelwa Isisindo Kwabaqalayo
Bona futhi: Isitimela seFlex - ukuqeqeshwa kwamandla ngamadumbbell nebhande le-elastic noKate Friedrich.