Umzimba we-Ultimate Cardio ubaluleke kakhulu ukuqeqeshwa ngamandla e-aerobic uBob Harper. Ukulungele ukunikeza umzimba wakho umthwalo osangene? Ngemuva kwalokho yilokhu okudingayo.
Incazelo yohlelo uBob Harper
Uhlelo Ultimate Cardio Body luzokusiza ihora eli-1 lokushisa ama-calories aphezulu futhi ukwakha umzimba onzima onethoni. Ulinde izivivinyo zamandla ezilandelanayo ngokushesha ezihambisana nomthwalo we-cardio. Uzokwenza izivivinyo ngama-dumbbells emisipha yomzimba wonke, bese ugxuma futhi usheshise ukwehlisa isisindo. Yonke le nxanxathela isesivinini esisheshayo sokuphumula, ngakho-ke ifaneleka kuphela kubantu abaphilile emzimbeni.
Ngakho-ke, ukuqeqeshwa okuyisisekelo kuthatha imizuzu engama-60 futhi kubizwa ngokuthi yi-Extreme Cardio Challenge. Ukukufeza uzodinga ama-dumbbells, mhlawumbe izinhlobo eziningana zamaqembu emisipha ehlukene. Ngaphandle kwegama, ukulayishwa kwenhliziyo kuhlelo kumnene impela, kepha izivivinyo zamandla zinomjuluko omuhle. Ukuze usebenze kahle Bob Harper kufakwe ohlelweni nasekuzivocavoca umzimba, okuvumela ukungezwani okuphezulu kwemisipha ekuthuleni komzimba.
Ukuqeqeshwa kwesibili, okuyingxenye ye-Ultimate Cardio Body, kubizwa nge-Glute Challenge. Lo ngumzimba ongezansi wemizuzu eyi-10: okhalweni nezinqe. Uma ufuna ukwenza ifayela lakho le- imilenze ezacile nembongolo enwebeka, bese uhlanganyela nevidiyo ye-Glute Challenge. Yize isikhathi esifushane soqeqesho sikhulu futhi sisebenza ngempumelelo. Ukufeza ama-dumbbells, awudingi.
Ukufeza imiphumela esezingeni eliphakeme, ungenza i-Extreme Cardio Challenge kathathu ngesonto. Njengoba lolu hlelo lufaka amandla nokuzivocavoca umzimba, ngezinye izinsuku ungenza ukuqeqeshwa okubuyisela esimweni, isibonelo, i-yoga noma ama-Pilates:
- I-Yoga yokwehlisa isisindo noJillian Michaels (Meltdown Yoga)
- Ukwelulwa kwekhwalithi: i-yoga nama-Pilates noJanet Jenkins
Ubuhle nobubi bohlelo
buhle:
1. UBob Harper uhlanganisa umthwalo we-aerobic namandla, okuyindlela ephumelela kunazo zonke yokwakha umzimba omncane futhi onamathoni. Ukuzivocavoca amandla kukusiza ekuqiniseni imisipha kanye ne-cardio-load - ukushisa amafutha.
2. UBob usebenzisa izivivinyo eziphumelela kakhulu kuzo zonke izindawo eziyinkinga. Uzosebenza ngokuqinile emisipheni yezingalo, isisu, amathanga, izinqe, uzenze zibe zincane futhi zihehe. Futhi konke ukunyakaza kuyabiza kakhulu, ngaphandle kwezintambo eziyinkimbinkimbi, nokuhlanganiswa kwayo.
3. Lokhu kungukuqeqeshwa kwesikhawu, okusho ukuthi uzoshisa amakhalori amaningi ngomsebenzi ngamunye.
4. Lolu hlelo lufaka phakathi i-short bonus Workout Glute Challenge, enikela ngokuzivocavoca umzimba okhalweni nasesinqeni.
5. Enye yamantombazane ikhombisa uhlobo olulula lomsebenzi, ngakho-ke unekhono ukwenza lo msebenzi ngendlela elula.
6. Ukwenza ngcono ukusebenza kahle kukaBob Harper usebenzisa ukuzivocavoca okungu-static, lapho ungakwazi khona ngaphandle kokunyakaza kuzofinyelela ukuzikhandla okuqinile kwemisipha.
bawo:
1. Lolu hlelo luningi kakhulu lwama-squats, amaphaphu, ukugxuma okuthinta kabi amalunga amadolo abuthakathaka. Zibandakanye kuphela kuma-sneakers asezingeni eliphakeme futhi ulandele ngokucophelela inqubo yokwenza izivivinyo.
2.I-Extreme Cardio Challenge akuyona eyabaqalayo, lokhu kungukuzivocavoca okukhulu kakhulu. Uma ufuna ukuzibandakanya noBob, buka uhlelo lwakhe olukhethekile lwabaqalayo: Inguquko Yomzimba Wabaqalayo Woguquko.
Ukubuyekeza kuhlelo Umzimba Wokugcina We-Cardio nguBob Harper:
I-Ultimate Cardio Body ingaba inketho enhle kulabo abafuna i- Ukuzivocavoca okuhlukahlukene kwemizimba yonke. Ukuqina kwamakilasi okunxephezela okutholakalayo nokuzivocavoca okunembile okuzosiza ukwenza umzimba wakho uphelele.
Bheka futhi: Sibutsetelo sakho konke ukuzivocavoca uBob Harper.