Okuqukethwe
I-Grit isethi enamandla kakhulu yokuzivocavoca kusuka kuma-Les mills wokushisa okukhulu kwamafutha, ukuthuthukisa ukuqina komzimba nokwandisa amandla emisipha. Uma ufuna kuphela Imizuzu engama-30 kumnandi ukuthuthukisa ukuqina kwakho, bese ukusebenzisa iGrit kuzoba ithuluzi lakho elihle lokufeza lezi zinhloso.
Yini iGrit?
I-Grit ukuqeqeshwa kwesikhawu esiphakeme (HIIT), lapho uzothuthukisa umzimba wakho ngesifundo esifushane sehora. Abaqeqeshi Les Mills efakwe kulolu hlelo ukuzivocavoca okuhlanya kakhulu ukuthola isibalo esimangalisayo esikhathini esifushane. Ngemizuzu engama-30 nje usebenzisa ama-calories angama-400: hhayi njalo ukuqeqeshwa kwehora eligcwele okuzokunikeza leli khalori eliphakeme livutha. Ngokuqeqeshwa kweGrit evela eLes mills, uzothathwa uye ezingeni elisha lokulungela kwakho ngokomzimba.
I-Grit ingenye yezinhlelo ezintsha kakhulu ze-Les mills, enye yezindlela eziphumelela kakhulu futhi enzima kakhulu. Ukuqeqeshwa ngohlelo lwe-HIIT (HIIT) imiphumela esheshayo futhi engcono: uzoshisa amakhalori amahora amaningi ngemuva kokuzivocavoca, wandise umthamo we-aerobic, ufeze ithoni yemisipha, wakhe imisipha emide futhi uzoshisa amanoni kuzo zonke izindawo eziyinkinga. Futhi akuzona zonke izinzuzo ezivela kuhlelo lweGrit. Funda kabanzi mayelana nokusebenza kokusebenza kwe-HIIT okuchazwe ku-athikili:
Manje ake sigxile kokuqukethwe kohlelo. IGrit eyinkimbinkimbi ifaka ukusebenza oku-3: I-Cardio, Amandla ne-Plyo (i-cardio, amandla nama-plyometrics). Isifundo ngasinye sithatha imizuzu engama-30 futhi sinezici zaso. Kepha bonke bahlanganiswe ngenhloso eyodwa - ukwakha ngokushesha nangempumelelo umzimba wamaphupho akho. Ungakhetha kuphela uhlelo olulodwa oluthanda kakhulu, noma uye kuzo zontathu, umthwalo oshintshanayo. Njalo ezinyangeni ezi-3 kukhona ukukhishwa kwesoftware okusha ngeGrit ngokukhetha kokuzivocavoca okuvuselelwe.
Isici esihlukile sazo zonke izinhlelo Les mills, umculo omangazayo ozokupha amandla kuwo wonke amakilasi. Ukuzivocavoca kuhlukaniswe ngezigaba (ingxenye eyodwa - iculo elilodwa), ingxenye ngayinye ifana nesethi ethile yokuzivocavoca. Ukuziqeqesha kusindayo futhi kwenzelwe izethameli ezinzima, kepha ngezindlela eziningi ukuqina kwesigaba kuzoncika kuwe kuphela. Uzoba nethuba lokunciphisa umthwalo ngokunciphisa ijubane futhi unciphise inani lokuphindaphindwa kokuzivocavoca umzimba.
Ukuzivocavoca kwe-Grit: I-Cardio, Amandla ne-Plyo
1. I-Grit Cardio
I-Grit Cardio iyisikhathi sokuzivocavoca se-cardio esihle kakhulu esizothuthukisa uhlelo lwakho lwe-cardiovascular, lukhulise amandla futhi lusheshise imetabolism. Lolu hlelo lwehlisa isisindo lwenzeka ngaphandle kwemishini eyengeziwe, ezonikeza inselele yangempela emzimbeni wakho.
Isigaba sifaka phakathi kuzuba, amanye ama-burpees, ama-sprints, amaphaphu, i-Push-UPS, umgibeli wedwala, agxumele epulangwe nakwezinye izivivinyo ezifanayo ngokuhlukahluka. Ukuzivocavoca kwenziwa ngezindlela eziningana, futhi phakathi kwamasethi kunamakhefu amafushane. Imizuzu emihlanu yokugcina ebekelwe abezindaba.
Isisetshenziswa: akudingeki.
2. Amandla eGrit
Ngaphandle kokuthi ukuqeqeshwa kubizwa ngamandla (amandla), inhloso yayo enkulu ukusheshisa imetabolism yakho, ukushisa amafutha nokuthuthukisa amandla emisipha. Uzosebenzisa i-barbell nesisindo somzimba wakho ukufeza ukukhululeka kwamathoni omzimba ngesikhathi esifushane. Konke ukuqeqeshwa kwenzeka kakhulu ijubane elisheshayo cishe ngaphandle kokuma.
Uzoshintsha izivivinyo zamandla ngezisindo kanye nokuzivocavoca okuqhumayo kwe-plyometric. Zilungiselele ukwenza imishini yokunyathelisa nokushona okufayo nge-barbell, squats, pushups, jumps, lunges, abanye burpees, sprints.
Isisetshenziswa: induku enama-pancake, i-step-up platform.
3. I-Grit Plyo
Ukuvivinya umzimba okusekwe ku-Grit Plyo plyometric okwenzelwe ngqo ukulungiselela lokhu abasubathi abanamandla nabafanelekile. Usebenzisa i-plyometric awugcini nje ngokuthuthukisa ngokushesha nangempumelelo ifomu lakho lomzimba, kepha uzokwazi ukuthuthukisa amandla wokuqhuma wemisipha.
Lolu hlelo lusebenzisa izivivinyo ezijulile ekusheshiseni nasekukhuthazeni okushintshana nokuqeqeshwa kwamandla kwamaqembu emisipha ehlukene. Ulindile kuzuba, squats, Push-UPS, amapulangwe, uziphonsa ku-plank, lunges, izivivinyo ezahlukahlukene ze-yoga zomzimba ongaphezulu.
Yokusungula: i-pancake evela endukwini (ungafaka i-dumbbell esikhundleni), ipulatifomu lesinyathelo (hhayi kuwo wonke ama-edishini).
Uma ufisa Amandla noPlyo ungenza ngaphandle kwesiteji sesinyathelo, kepha kulokhu, umthwalo uzobe uphansi. Isibonelo, ama-plyometrics (hhayi kuzo zonke izinhlelo) kuthathwa njengenani elikhulu lokugxuma endaweni yesikhulumi. Bangakwazi ukwenza ngaphandle kukaSteve, kepha lapho amandla amakilasi azokwehla. Kepha ekuzivocavoca ngepancake kusuka endukwini singasebenzisa ngokuphepha i-dumbbell ejwayelekile.
Njengoba ukwazi ukubona, izivivinyo ezikhethiwe ziyefana kakhulu kuzo zonke izinhlelo ezintathu. Ngaphambi kokuba uqale ukwenza lezi zivivinyo, kufanele wenze kalula ukuzivocavoca okufana ne-Push-UPS, ama-burpees, ukweqa kwamandla, amapulangwe. Kodwa-ke, kuthatha ukuthi awukwenzi ngokushesha "ukusuka nokuya". Uma okokuqala uzodinga ikhefu elifushane ukuze uphumule, ungesabi ukukhokhela. Kepha hlala njalo kuze kube sezingeni eliphezulu.
Ngaphambi kokuthi uqale ukuzibandakanya kulolu hlelo kusuka kubaqeqeshi iGrit Les mills (uma usebenza ekhaya esikhundleni seqembu lokuzivocavoca), sincoma ukuthi ubuke ngokucophelela ividiyo. Okunye ukuzivocavoca kwenzelwe inombolo ethile yezikhathi ukuphinda, ngakho-ke sicela ulalele ukuphawula kwabaqeqeshi ngendaba yokuzivocavoca. Uhlelo kwesinye isikhathi ukuzivocavoca umzimba kuya ezindlekweni (inani lezikhathi), kwesinye isikhathi ngesikhathi.
Impendulo ngohlelo iGrit kusuka kwaLes Mills:
Ukuzivocavoca kwe-grit kukhulu kakhulu, ngakho-ke kufanelekile kuphela ukuthi kulungiselelwe abantu abaphilile abangasabi imithwalo esindayo. Mhlawumbe okokuqala ngqa ngeke ukwazi ku-100% ukumelana nokuhamba kwekilasi, kepha akukubi. Ngeseshini ngayinye yokuqeqesha entsha uzozibuza ngenqubekela phambili yakho: umzimba wakho uzoqina futhi ube muhle.
Futhi funda ezinye izinhlelo Les mills:
- Ukuhlaselwa Komzimba: yehlisa isisindo, ushise amafutha amaningi futhi wandise ukukhuthazela kwakho
- I-Body Combat - ukushisa okunamafutha okushisa okuvela ku-Les mills