Okuqukethwe
Ukusebenza engxenyeni engezansi yomzimba kudinga ukuphikelela: lapha kunemisipha emikhulu emzimbeni wethu. Sinikeza wena ukuqeqeshwa okuhle kakhulu kwamathanga nezinqeukuthi ungaqala ukuthuthukisa umzimba wakho njengamanje. Ngemuva kokubuka konke kafushane uzothola isixhumanisi esinencazelo eningiliziwe yohlelo ngalunye.
Uhlelo lwezinqe ezinwebeka namathanga amahle
1. UDenise Austin: Ukuzivocavoca okufushane engxenyeni engezansi
UDenise Austin unikeza uchungechunge lwe-videotraining emfushane (imizuzu eyi-10-15) ukudala amathanga nezinqe ezinwebeka. Noma singekho isikhathi samahhala, thola imizuzu embalwa ngosuku ekilasini , wonke umuntu angakwazi. Ngokubambisana noDenise uzosebenza yonke imisipha yomzimba ongezansi, ngisho nalabo abanenkani njengengxenye yangaphakathi yethanga. Ukusebenza okuncane kungenziwa kunoma yikuphi ukulandelana. Izinga lezifundo: kusukela ekuqaleni kuya kokuthuthukile.
Funda kabanzi ngokuqeqeshwa noDenise Austin ..
2. UJillian Michaels: "Killer rolls" (Killer Buns kanye namathanga)
Uhlelo oluthi “Killer rolls” nalo beluhlose ukuthuthukisa ingxenye engezansi yomzimba wakho. UJillian Michaels uthathe izivivinyo eziphumelela kakhulu wokuqeqesha amathanga nezinqe. Inkambo yokuzivocavoca ihlukaniswe ngamazinga ama-3, ngakho-ke uzoba namathuba amahle okuthuthuka. Amakilasi athatha imizuzu engama-40-45, uzodinga i-dumbbell, futhi ikakhulukazi izinsimbi zamaqakala. Izinga lohlelo: Lesisemkhatsini kuya kokuthuthukile.
Funda kabanzi mayelana neKiller Buns kanye namathanga ..
3. Leandro Carvalho: I-Brazil Butt
I-Brazil Butt wuhlelo olunzulu lokwakha izinqe ezinhle nemilenze emincane. Amakilasi anamandla avela eBeachBody akuthembisa imiphumela emihle ngemuva kwezinyanga eziyi-1-2 ngemuva kokuqala kwamakilasi. Uhlelo siqukethe izivivinyo eziningana (Imizuzu engama-30 ngokwesilinganiso), ngokuhlangana okunikeza umthwalo wekhwalithi ephezulu yomzimba ongezansi. Okwezigaba uzodinga i-dumbbell nebhendi lenjoloba. Izinga lohlelo: phakathi kuya kokuthuthukile.
Funda kabanzi mayelana ne-Brazil Butt Lift ..
4. UJanet Jenkins: Ukulungiswa kwamathanga nezinqe
UJanet Jenkins unikela ngemizuzu engu-20 yokuzivocavoca amathanga nezinqe. Ingxenye yokuqala yenziwa umile: wenza ama-squats namaphaphu ngama-dumbbells. Esiwombeni sesibili uzozivocavoca ngeMat. Ividiyo kwenzeka ngejubane elisheshayo, ngaphansi kokuphawula okuhle uJanet Jenkins. Okwezifundo, uzodinga ama-dumbbells kuphela. Izinga lokuqeqeshwa: kusuka ekuqaleni kuya kokuthuthukile.
Imininingwane engaphezulu ngalolu hlelo noJanet Jenkins ..
5. UDenise Austin: IYoga yamathanga nezinqe
Uhlelo olukhululekile lwemizuzu engama-30 oluvela kuDenise Austin lufaka izinto ze-yoga nezokuzivocavoca zakudala zokuqeqesha amathanga nezinqe. Ngokuvivinya umzimba okuhlanganisiwe uzosebenza wonke umzimba ophansi, futhi i-yoga izosiza ukuthuthukisa i- amandla, ukuguquguquka nenhlalakahle. Kumakilasi udinga i-gym Mat kuphela. Izinga lohlelo: kusuka ekuqaleni kuya kokuthuthukile.
Funda kabanzi nge-yoga noDenise Austin ..
Ukuqinisekisa ukuthi ukuqeqeshwa kwenzeka ngendlela efanele ngangokunokwenzeka, sincoma ukuthi uhlanganise izivivinyo zomlenze nokuvivinya umzimba nge-aerobic. Ngosizo lwabo, uthuthukisa imetabolism futhi usheshise inqubo yokwehlisa isisindo: Ukuzivocavoca okuhle kakhulu kwe-cardio imizuzu engama-30.