Okuqukethwe
Ufuna ukunciphisa umzimba futhi ushise amanoni ngezinsuku eziyi-10 kuphela? Zama ukuqala ngoCindy Whitmarsh ohlelweni 10 Izinsuku kuya a Better umzimba futhi ushintshe isibalo sakho ngokushesha.
Incazelo yohlelo uCindy Whitmarsh “izinsuku eziyi-10 ukuya emzimbeni ongcono”
UCindy akathembisi ize imiphumela esheshayo nekhwalithi. Uhlelo lwakhe lususelwa ekusebenzeni kwethoni yemisipha nokushisa kwamafutha. Ukuzivocavoca okusebenzayo kuyashintshaniswa ngezikhathi eziqhumayo ukufeza umzimba omncane futhi oqoshwe. Uzobaza isithombe esihle futhi cindezela ukwakha imbongolo eqinile, enwebeka, izingalo ezinamathoni nemilenze eqoshiwe. I-Complex Cindy Whitmarsh iyimfihlo yokwehlisa isisindo nezinguquko ezinqala emzimbeni wakho.
Sibutsetelo sayo yonke imisebenzi ethandwayo uCindy Whitmarsh
Uhlelo 10 Izinsuku Zomzimba Oncono luqukethe ukuzivocavoca okuhhafu kwehora:
- Imiphumela 10 Days Lower (ukuzilolonga komzimba ongenhla): kufaka phakathi izivivinyo ze-biceps, i-triceps, amahlombe, isifuba, emuva nasesiswini.
- Imiphumela 10 Days-Upper (ukuzilolonga komzimba ongezansi): kufaka phakathi ukuzivocavoca kwama-glutes, amathanga namathole.
Kepha ungacabangi ukuthi amakilasi abanjwa ngejubane elikhululekile ngokuzivocavoca amandla okhululekile. Kokubili ukuqeqeshwa kwesikhawu: lokhu kusho ukuthi ulindele ukushesha okuqhubekayo, okuzosiza ukuqhuba amakilasi ngempumelelo enkulu. Ukushaya kwenhliziyo yakho kuzoba se-gyrosigma ndawo. Lokhu kutholakala ngokufakwa ohlelweni lokuzivocavoca umzimba okunciphisa umsebenzi osebenzayo ekilasini.
Ukuqeqeshwa noCindy Whitmarsh uzodinga amabhangqa amabili ama-dumbbells (alula futhi asindayo) noMethi phansi. Lolu hlelo aludizayinelwe ileveli yokuqala, lufaneleka kakhulu kubantu abanokuqeqeshwa okuphakathi naphakathi. Ungenza isigamu sehora ngosuku, kepha uma ufuna ukufeza imiphumela ebonakalayo ezinsukwini eziyi-10, kungcono ukuhlanganisa zombili izingxenye nokuqeqesha nsuku zonke ihora elilodwa.
Ubuhle nobubi bohlelo
buhle:
1. Ekukhethweni kohlelo lokuzivocavoca okusezingeni eliphakeme futhi okusebenzayo kwezingalo, iqolo, isisu, amathanga nezinqe. Iningi lazo lingelasekuqaleni futhi liyathandeka uma liqhathaniswa nezinhlelo zabanye abaqeqeshi.
2. Kokubili ukusebenzisa kuyisivinini esinamandla kakhulu. UCindy Whitmarsh ugcwalisa umsebenzi wokuzivocavoca kwe-cardio ukugcina izinga lokushaya kwenhliziyo liphezulu: lokhu kuqinisekisa ukushiswa kwama-calories namafutha.
3. Uhlelo luhlukaniswe ngamavidiyo amabili: emzimbeni ongaphezulu nophansi, ukuze ukwazi ukukhetha umsebenzi ofanele kakhulu.
4. Ukuzivocavoca kwakhiwe kumgomo wesikhawu. Ukusheshisa okuqhubekayo kusiza ukwenza amakilasi akhiqize ngangokunokwenzeka.
5. Naphezu kokusebenza kokuzivocavoca okukhethiwe, ngokuyinhloko kufinyeleleke futhi kuyaqondakala. Umqeqeshi akasebenzisi izinketho eziyinkimbinkimbi, ezingathiya ukusebenza kohlelo.
6. UCindy Whitmarsh uthembisa umphumela wezinsuku eziyishumi zokuqeqeshwa. Uma ufuna ukukhulisa ukuqeqeshwa kwakho, uzokhipha nsuku zonke kusuka kuwo womabili amakilasi.
7. Kumakilasi udinga i-dumbbells ne-Mat kuphela phansi.
bawo:
1. Ukuzivocavoca umzimba ongaphezulu bekuyohlukaniswa: ngokwehlukana kwesisu futhi ngokwehlukana kwezingalo nangemuva.
2. Uhlelo Lwezinsuku eziyi-10 kuMzimba Ongcono alulungele abaqalayo. Uma ufunda kuphela ijimu yasekhaya, zama ukuqala ngoCindy Whitmarsh - uBeauty ngemizuzu eyi-10.
Izibuyekezo ngalolu hlelo, uCindy Whitmarsh:
UCindy Whitmarsh uthembisa ukuthi uzofinyelela imiphumela ebonakalayo ngemuva kwezinsuku eziyi-10 zokuqeqeshwa okujwayelekile. Lokhu akumangazi ngoba ngohlelo lwakhe, awugcini nje qinisa imisipha yakho kodwa futhi ushise amanoni amaningi.
Funda futhi: Ukuqeqeshwa kwamandla aphezulu ayi-10 ekhaya imizuzu engama-30.