Uthanda ukujima okusekelwe kubuciko bokulwa obuxubile? Sikunikeza esinye isikhungo esihle esivela ku-Daily Burn ukuze ushise amakhalori futhi uthuthukise umumo. Ukungahluliwe - uhlelo lwe-kickboxing lwamasonto ayisithupha oluvela ku-Anna Garcia no-Phoenix Carnevale "olungenakunqotshwa".
Ukujima okusekelwe kubuciko bokulwa obuxubile — cishe uhlobo oludume kakhulu lokufaneleka ekhaya. Okokuqala, lezi zigaba ze-cardio ziphephile kumalunga kune-aerobics ne-plyometrics. Okwesibili, ukulwa kuhlasela i-corset yokuqina kwemisipha, kanye nomphumela omuhle ohlelweni lwe-musculoskeletal. Okwesithathu, ngaphezu kokushisa ama-calories usebenzela imisipha yomzimba ongaphezulu nophansi.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
- Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
- Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
- Ipulangwe eliseceleni lesisu nesinqe + izinketho eziyi-10
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
- I-FitnessBlender: ukujima okulungele okuthathu
- I-Fitness-gum - igiya eliwusizo kakhulu lamantombazane
Incazelo ejwayelekile yohlelo Ayihluliwe
Uma kubhekwa ukubaluleka kokuqeqeshwa okusekelwe kubuciko bokulwa obuxubile, inkampani iDaily Burn ikhiphe uhlelo oluthi Undefeated (“Awunakuhlulwa”), osekwazile ukuthola abalandeli bokuqala. Fundisa abaqeqeshi : Anna Garcia, esijwayelekile ohlelweni olujulile lwe-Inferno Workout, kanye I-Phoenix Carnival, ongungoti wezemidlalo ikarati, isibhakela, i-Thai Boxing kanye ne-Brazilian JIU-jitsu.
Ngenxa yezinhlobonhlobo zamathrendi okufaneleka asetshenziswe kuhlelo olusuka ku-Daily Burn, umzimba wakho nengqondo ngeke neze kube nesithukuthezi. I-Training Undefeated iyinhlanganisela enhle yokunyakaza kwe-combo kusuka ku-karate, ukuqeqeshwa kwesisindo ukuze uphine umzimba futhi uthuthukise amandla, i-cardio eqinile yokushiswa kwamafutha nokulahlekelwa isisindo. Eqinisweni, i-Daily Burn inikeza enye inketho ukusebenzisa okusebenzayo kwe-HIIT okusekelwe ku-MMA (ubuciko bokulwa obuxubile) nokwengezwa kwezisindo ne-cardio.
Ukungahlulwa ku-complex kufaka phakathi ukuzivocavoca okungu-9 imizuzu engama-20-30. Amakilasi ajulile agcizelelwa ku-cardio ahola u-Anna Garcia, ividiyo enokuqeqeshwa kwamandla nokwelula - Phoenix Carnevale. Naphezu kwenani elikhulu lokuzivocavoca okuhlangene okuvela kubuciko bokulwa, ukuzivocavoca umthelela owanele ngezingxenye ze-plyometric, ngakho-ke, hlanganyela kuphela ngamateki. (I-Phoenix, isibonelo, igqoke izicathulo, kodwa kungcono ukungakwenzi).
Uhlelo lwenzelwe izinga eliphakathi elibandakanyekayo, uma ugxila ekuqeqeshweni okuvela ePhoenix. Ividiyo evela ku-Anna Garcia okunzima ukuyilayisha, ifanelekile futhi ithuthukisiwe.
Uma uthanda ukuzibandakanya kwezobuciko bokulwa obuxubile obusekelwe ohlelweni noma ufuna nje ukusebenzela ukuqina komzimba, ukujima kwe-Undefeated kuzoba isengezo esihle emakilasini akho okuqina e-piggy Bank-home.
Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina
Ukwakhiwa kokuqeqeshwa Ukungahluliwe
Uhlelo lwenzelwe amasonto ayi-6 amakilasi. Emasontweni amabili okuqala uzokwenza izikhathi ezi-3 ngesonto amasonto amabili - izikhathi ezingu-4 ngesonto, amasonto amabili okugcina - izikhathi ezi-5 ngesonto. Ukuqeqeshwa akubandakanyi ubunzima obuqhubekayo, kodwa ngenxa yokuncipha kwenani lezinsuku isonto ngalinye uhlelo luzoqhubeka nokwanda.
Ingxenye enkulu yokuqeqeshwa yenzeka ngaphandle kwemishini eyengeziwe, kodwa amanye amavidiyo uzowadinga ama-dumbbell ukwenza izivivinyo zamandla. Izivivinyo zamandla ngokuvamile zihlanganiswa zibe amaqembu amaningana emisipha. Kuyinto efiselekayo ukuba namapheya ama-2 ama-dumbbells, cishe ama-2-3 kg 4-6 kg. izinqwaba zobuciko bokulwa azikwazi ukubizwa ngokuthi zilula, kodwa ngokuvamile izikhathi ezimbalwa zanele ukuzenza kahle ngokugcwele.
Ngakho-ke, Ukungahlulwa kuhlelo kufaka phakathi ukuqeqeshwa okuyi-9 imizuzu engama-20-30: Ukuzivocavoca kwe-cardio oku-4 okunamandla, ukujima kwe-cardio oku-3 okunezici zokuqeqesha isisindo, ukuqeqeshwa kwe-cardio oku-1 koqweqwe kanye nokuqeqeshwa oku-1 okwengeziwe ukuthuthukisa ukuhamba. Ngezansi kunencazelo emfushane yawo wonke amavidiyo afakwe kunxanxathela. Ulwazi mayelana nezinga lobunzima kanye nenani lama-calories ashisiwe anikezwe abalobi.
Ukuqeqeshwa no-Anna Gracia (ukuzivocavoca kwe-cardio okukhulu):
- Khahlela IQINISO 1 (imizuzu engama-30). Okuqukethwe kwekhalori: 379 kcal. Ubunzima: phezulu.
- Khahlela IQINISO 2 (imizuzu engama-30). Amakhalori: 395 kilojoule. Ubunzima: phezulu.
- I-Cardio Ukukhahlela 1 (imizuzu engama-30). Amakhalori: 426 kilojoule. Ubunzima: phezulu.
- I-Cardio Ukukhahlela 2 (imizuzu engama-30). Amakhalori: 406 kilojoule. Ubunzima: phezulu.
- Core KO (imizuzu eyi-15). Okuqukethwe kwekhalori: 220 kcal. Ubunzima: medium.
Ukuqeqesha nge-Phoenix Carnevale (ukuqeqeshwa okunezici zokuqeqesha isisindo):
- MMA Iziqu (imizuzu engu-20). Okuqukethwe kwekhalori: 276 kcal. Ubunzima: medium.
- MMA Power (imizuzu engu-20). Okuqukethwe kwekhalori: 250 kcal. Ubunzima: medium.
- MMA Force (imizuzu engu-20). Okuqukethwe kwekhalori: 253 kcal. Ubunzima: medium.
- MMA Ukuhamba (24 imizuzu). Amakhalori: 227 kilojoule. Ubunzima: kulula.
Ama-Dumbbells udinga izinhlelo kuphela MMA Power futhi MMA Force. Wonke amanye amavidiyo awanayo imishini yokunciphisa isisindo.
Bona futhi amanye amaqoqo ethu:
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Ukuqeqeshwa okuphezulu okungama-20 kwe-TABATA ngolimi lwesiRussia kusuka ku-Anelie Skripnik
- Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
- I-FitnessBlender: ukujima okulungele okuthathu