Uhlelo lwamandla ahlukahlukene noKate Frederick wemilenze nezinqe

UKate Frederick uchwepheshe weqiniso ekwenziweni kwe- izinhlelo zomzimba ongezansi. Lokhu kungaba ukuphela komqeqeshi onamavidiyo ahlukahlukene akhethiwe wokuthuthukisa amathanga nezinqe zakho. Futhi namhlanje sizokhuluma ngohlelo lweLower Body Blast.

Incazelo yohlelo iBlower Body Blast noKate Friedrich

I-Program Lower Body Blast eyenzelwe nguKate Frederick ngamabomu, ukuze ukwazi yenza imilenze nezinqe zakho ziphelele. Ukuqeqesha kufaka phakathi izivivinyo eziphumelelayo zakudala nezintsha ezinesisindo sakho kanye nezisindo. Uzoqeqesha imisipha ngokusebenzisa amandla wekhwalithi ephezulu yomzimba ongezansi. Futhi ushise amakhalori ngenxa yezikhawu ezimfushane ze-cardio, uKate angeza kulo lonke uhlelo.

I-Workout Lower Body Blast ihlala ihora elilodwa. Uzokwenza ama-squats, ama-lunges, agxume (amanani amancane) usebenzisa okokusebenza okwehlukile kokuhlukahluka nokulayisha. Ukuqeqeshwa akunakubizwa ngejubane elikhulu, kepha lungela ukusebenza kanzima kakhulu amathanga nezinqe. Uhlelo luza nebhonasi: ukuqeqeshwa okufishane kwemizuzu eyi-15 eBarre (noma isihlalo) semisipha emincane.

Emakilasini uzodinga okokusebenza okwengeziwe:

  • induku ngama-pancake;
  • ama-dumbbells;
  • ipulatifomu yokunyusa;
  • ibhande le-elastic lemilenze;
  • ushayela ngokuhambisa (ungafaka amapuleti ephepha);
  • isihlalo noma ibhentshi.

Njengoba ukwazi ukubona, ukwenza uhlelo, uKate Friedrich, uzodinga okokusebenza okwengeziwe. Kepha kuzokusiza ukuqeqesha ngempumelelo nangokuphelele, kufaka phakathi inani lemisipha emsebenzini. Ngomthwalo ohlukahlukene kangaka womsebenzi uzokwazi ukuthuthukisa ngokushesha ukwakheka kwezinqulu nezinqe zakho. Ukuzivocavoca kwe-Lower Body Blast kufanelekile ukuqeqeshwa okuthuthukile, yize umthwalo ungahlala ulungiswa ngokukuthathela isisindo.

Ubuhle nobubi bohlelo

buhle:

1. Uhlelo kuhloswe ngalo omunye izindawo eziyinkinga ezinkulu zabesifazane - amathanga nezinqe. Uzothuthukisa ingxenye engezansi yomzimba, ususe ukuxega, amafutha kanye ne-cellulite.

2. Lokhu okunye kokuzivocavoca okuhlukahlukene kakhulu kwamathanga nezinqe. UKate Friedrich usebenzisa imishini eyengeziwe ukusebenza yonke imisipha iyonke, ngisho nezindawo eziyinkinga kakhulu.

3. Uzokwenza izivivinyo ngejubane lesigqi ukushisa ama-calories amaningi ngeseshini eyodwa. Futhi, umqeqeshi ungeza izinketho zokuzivocavoca ukuze ancintisane nezindawo ezinenkinga egxilile.

4. Zonke izivivinyo ezethulwe ku-Lower Body Blast - zicacile futhi ziyafinyeleleka. Iningi labo kungenzeka lijwayele kuwe kusuka kwezinye izinhlelo.

5. Ukuqeqeshwa kwakhiwe phezu amandla asebenza ngokuzivocavoca umzimba, kepha futhi ungeza izikhawu ezimfushane ze-cardio ukukhuphula izinga lokushaya kwenhliziyo nokushisa amafutha.

6. Onayo futhi ibhonasi yemizuzu eyi-15 emshinini ongayenza ngayo imisipha yakho ibe mide futhi ibe mincane.

bawo:

1. Kumakilasi ozowadinga i-Arsenal yemishini eyengeziwe: ama-dumbbells, i-barbell, ipulatifomu yokunyathela, itheyiphu nokunwebeka, ukushayela ku-gliding

2. Ulindele inani elikhulu lamaphaphu nezikwele, unake ukuzwa emalungeni omhlane nasemadolweni. Ukuqeqeshwa kwasekhaya ngaphandle kokuqondiswa umqeqeshi, ngakho-ke landela ngokucacile inqubo efanele yokuzivocavoca umzimba.

UCathe Friedrich's ICE Chiseled Lower Body Blast Workout

I-Program Lower Body Blast iphelele kulabo abafuna ukwehlisa isisindo futhi ukuletha ukwakheka okuhle kwamathanga nezinqe. Zibandakanye kule vidiyo uKate Frederick izikhathi ezingama-1-2 ngesonto ngaphezu kokunye ukuzivocavoca umzimba wonke.

Phakathi kwezinye izinhlelo inothi lomzimba ophansi likaKate Friedrich:

shiya impendulo