Okuqukethwe
Ufuna ukuzwa umzimba wakho omusha ngokuzivocavoca okukhulu? Phakamisa ukuthi uzame izinhlelo ezi-2 uPatrick Gudo (uPatrick Goudeau), ozokwazi ukunciphisa ngazo isisindo, uqinise umzimba futhi uholele kuthoni yemisipha.
Uhlelo uPatrick Gudo: Umzimba Oshisayo Oshisayo ne-Extreme Calorie Burn
UPatrick Gudo ungumqeqeshi oqinisekisiwe futhi ungomunye wochwepheshe bezempilo baseMelika abafunwa kakhulu. Yaziwa ngendlela yayo ehlukile futhi emisha yokuqeqesha uPatrick usekhiqize ama-DVD angaphezu kwama-20, asedume umhlaba wonke. Uhlelo lwakhe ilinganisiwe, ihlukahlukene futhi iyathakazelisa, kepha ngaphezu kwalokho, banikezela ngemiphumela esheshayo nekhwalithi ephezulu.
Siphinde futhi sabonga obambe iqhaza eqenjini lethu iVkontakte Olga ngokuncoma ukuthi anake ukuqeqesha uPatrick Gudo. U-Olga unolwazi olunzulu ngezinhlelo ezinzulu futhi uhlala ehlanganyela umbono wakhe kumazwana wevidiyo, okuyiwona mhleli ozwakalisa ukubonga okujulile kuye.
Sethula ukunakwa kwakho ukusebenzisa okubili uPatrick Gudo: Uncike Emzimbeni Oshisayo futhi I-Extreme Calorie Burn. Ziyafana ngesakhiwo, ubude besikhathi nokwakheka kokuvivinya umzimba, kepha i-Extreme Calorie Burn umthwalo omkhulu ngokwengeziwe ekilasini. Uhlelo lakhiwe ngomgomo we ukuqina kwesikhathi sokuphumula okuphezulu, uzobe ushintsha izingxenye zezingxenye ze-cardio ngokushisa okunempumelelo kwamafutha.
Kuzo zombili izakhiwo ngaphezu kokuzivocavoca okuyinhloko kufaka nevidiyo emfushane yebhonasi yezisu:
- Umzimba Oshisayo Oshisayo (2010): Imizuzu engama-60 (ukuzivocavoca okuyinhloko) + imizuzu eyi-10 (ibhonasi ye-Abs)
- I-Extreme Calorie Burn (2011): Imizuzu engama-67 (ukuqeqeshwa okuyisisekelo) + 9 amaminithi (ibhonasi ye-Abs)
Izinhlelo ziyakhishwa ngokuzimela komunye nomunye, ngakho-ke akukho ukulandelana kwamakilasi okunganikezwanga. Mayelana namavidiyo webhonasi amafushane, ungawangeza ekusebenzeni okuyinhloko, futhi ungawabela isikhathi esehlukile.
Incazelo kaPatrick Gudo
Ukuze uthole izifundo noPatrick Gudo uzodinga ngababili bezimbumbulu izisindo ezahlukene. Isibonelo, 1.5 no-3 kg noma u-2 kg. naku-4 kuzona zombili lezi zinhlelo uzothola inani elikhulu lama-squats, amaphaphu, ukugxuma, amanye ama-burpees, i-Push-UPS, ukuzivocavoca amandla, isivinini nokukhuthazela. Ukwehlukana phakathi kwamasegmenti akukho okwenzekayo kwimodi eqhubekayo. Okunye ukuzivocavoca kungokwangempela kwemisebenzi enjalo.
Ukuzivocavoca uPatrick Gudo wakhiwe ngohlelo lwesiyingi nge ukushintshaniswa komthwalo we-aerobic namandla. Uzokwenza izivivinyo ngezisindo nangesisindo somzimba wakhe. Ngenxa yokuzivocavoca kwe-cardio, ukushaya kwenhliziyo yakho kuzoba sendaweni ye-gyrosigma phakathi nawo wonke amakilasi. Ijubane lokuqeqeshwa liyakhuphuka, uzobandakanya wonke amaqembu emisipha yezingxenye ezingenhla nezingezansi zomzimba.
In Uncike Emzimbeni Oshisayo isebenzisa ukuzivocavoca kwemisindo eyinkimbinkimbi nokuhlelwa kokuthakazelisa kokunyakaza. Kepha ku I-Extreme Calorie Burn UPatrick Gudo unikeza umthwalo omkhulu womsebenzi, ikakhulukazi maqondana nomsebenzi wohlelo lwezinhliziyo. Noma kunjalo, zombili lezi zinhlelo zilungele kuphela ngomjikelezo othuthukile wokusebenzelana, kanye nalabo abangenazo izinkinga zempilo.
Ngesikhathi sokuzivocavoca umzimba, ungazizwa unengcindezi enkulu kumajoyinti amadolo, iqakala nasemhlane, ngakho-ke qaphela, sebenzisa ama-dumbbells wesisindo esincane, inqubo efanele yokuzivocavoca futhi ulalele imizwa emzimbeni wakho. Uma udinga ukuthatha ikhefu noma ukwenza lula ukuzivocavoca, kwenze.
Uyacelwa ukuthi uqaphele ukuthi iqembu likaPatrick Gudo libonisa izivivinyo esezijwayele thina umqeqeshi U-Anna Garcia. Kulabo abathanda ukuzivocavoca okukhulu, kufanele nakanjani uzame uhlelo lwakhe olunzulu lwe-Inferno Workout.