I-Weider X-Factor ST: ukuqeqeshwa kokusebenza okuyinkimbinkimbi kokuthuthuka komzimba wonke

Uma ufuna ukunciphisa umzimba, thuthukisa umzimba wakho futhi wandise amandla emisipha, zama eziyinkimbinkimbi Weider X-Isici ST umqeqeshi uNahesi Crawford. Kumakilasi awudingi okokusebenza okwengeziwe - isisindo somzimba wakho kuphela nesifiso sokufinyelela umgomo!

Incazelo yohlelo i-Weider X-Factor ST

I-Weider X-Factor ST iyinkimbinkimbi yokuzivocavoca okusebenzayo okuzokusiza ukwakha ifayili le- umzimba omncane futhi oqinile. Uhlelo lwamaviki angu-8 lubandakanya ukusebenza okusebenzayo, amandla, izivivinyo ze-aerobic kanye ne-plyometric yokuguqulwa okuphelele kwesibalo sakho. Uzoshisa amakhalori, uqinise i-corset yemisipha futhi wakhe ukukhululeka okungapheli komzimba. Awudingi imishini eyengeziwe nokuhlangenwe nakho okujulile kokuqeqeshwa, lolu hlelo lufanele izinhlobonhlobo zezinto zokuqina zokuqina.

Inkimbinkimbi ifaka phakathi Ukuzivocavoca okuyisisekelo okungu-8 , ividiyo eyodwa yesonto ngalinye (Isonto 1, Isonto 2, Isonto 3,…, Isonto 8). Ukuzivocavoca okuyinhloko kuthatha imizuzu engama-40, kufaka phakathi ukufudumala nokuqina. Zimi ngokulandelayo: izivivinyo ezi-12 ezahlukahlukene eziphindaphindwe ngemizuliswano emibili, ngemuva kokuzivocavoca ngakunye uzophumula kancane. Phakathi kwemibuthano kucatshangwa ikhefu lemizuzu. Amakilasi awakhathali, kepha enza ukujuluka. Ngokwesilinganiso, uhlelo olulodwa lungashisa ama-calories angama-300-350. Ngokunjalo, ngesonto ngalinye elilandelayo lokuqeqeshwa kuzoba nzima kakhulu.

Ngaphezu kwevidiyo eyinhloko yemizuzu engama-40, uhlelo lufaka phakathi 4 ibhonasi ukusebenzisa:

  • Abs (imizuzu eyi-10)
  • Imikhuhlane namathanga (imizuzu engu-15)
  • Ingqikithi Yomzimba (imizuzu engu-20)
  • I-Yoga (imizuzu engu-20)

Umqeqeshi usebenzisa izivivinyo ezahlukahlukene yokuqinisa imisipha namakhalori avuthayo. Sebenzisa inani elanele lokuzivocavoca amagxolo, kufaka phakathi ipulangwe le-isometric. Ijubane lezifundo lilinganiselwe i-cardio-umthwalo awunamandla, ikakhulukazi kuvidiyo yokuqala. Kancane kancane, amandla azokhula, kwengezwe izivivinyo ze-plyometric, kepha ngesonto lokuqala umthwalo wohlelo uzokwenzeka kuwo wonke umuntu.

Uhlelo lokuzivocavoca i-Weider X-Factor ST

I-Course Weider X-Factor ST ithatha ikhalenda elungile lamakilasi. Uzokwenza umsebenzi ngamunye izikhathi ezingu-3-4 ngesonto. Ezinye izinsuku ungenza i-cardio ekukhetheni kwakho kwamakilasi ebhonasi. Usuku olulodwa ngesonto. Njengoba ukwazi ukubona, uhlelo luthatha uhlelo olungenamkhawulo, iphelele kakhulu kulabo abathanda ukuhlanganisa i-videoframerate ehlukile.

Ulinde izivivinyo ezilandelayo: ama-lunges, ama-push-up, ama-burpees, ama-supermans, amapulangwe, amabhuloho okhalo, i-shadow boxing, i-plyo, izinyawo ezisheshayo, ama-squats omlenze owodwa, ama-crunches, abagibeli bezintaba, ama-sumo squats, ama-jump jacks. Cishe konke ukuzivocavoca kufaka ukuguqulwa okulula futhi okuyinkimbinkimbi. Njalo ngesonto ulindile ukuzivocavoca okunzima kakhulu nokujula. Kokunye ukuvivinya umzimba, ungadinga ukuma kwama-pushups, kepha angazikhethela ngokuphelele.

Uhlelo lufanelekile ukuqeqeshwa ezingeni eliphakathi. Uma ungumfundi othuthukile yeqa izivivinyo zokuqala ezi-2-3 bese uya ngqo evikini lesine-lesihlanu. Uma usaqala, ubunzima be-Weider X-Factor ST ungafika futhi ngezikhathi ezithile nje, sebenzisa ukuguqulwa okwenziwe lula kokuvivinya umzimba.

Ubuhle nobubi bohlelo:

Izinzuzo zohlelo:

  • Uhlelo Weider X-Factor ST luzokusiza ukushisa amakhalori futhi ulahle amakhilogremu engeziwe.
  • Uzosebenza ekwandiseni amandla emisipha nethoni umzimba wonke.
  • Ngeke udinge okokusebenza okwengeziwe, konke ukuvivinya umzimba kwenziwa ngesisindo somzimba wakhe.
  • Ukuqeqeshwa kunikezwe ikhalenda elungile lamakilasi amasonto ayi-8.
  • Uhlelo Kulula kakhulu ukulandela: isonto ngalinye lihambisana nokuqeqeshwa okukodwa.
  • Uhlelo lukhombisa izindlela eziningi zokuvivinya umzimba ongakhetha kuzo ezifanele ukuguqulwa kwakho.
  • Uzothola umthwalo wekhwalithi ephezulu futhi ohlukahlukene woqweqwe: amapulangwe, uSuperman, ongaqinile.
  • Lesi sakhiwo sifaka phakathi i-4 ividiyo yebhonasi emfushane: yomzimba wonke, isisu, amathanga nezinqe, i-yoga.
  • I-Videoframerate kwenziwe kahle kakhulu: ihlala imizuzu engama-40, iqukethe imibuthano eminingana, ifaka ukuzivocavoca umzimba nokuzivocavoca umzimba wonke.

Okubi kohlelo:

  • Hhayi i-cardio engako, kuzofanele "ifike" eceleni njengoba kunconyiwe kukhalenda lamakilasi. Bona, isibonelo: Ukusebenza okuphezulu kwe-cardio yasekhaya imizuzu engu-10
  • Konke ukusebenza okuyisisekelo okungu-8 yakhiwe ngesimiso esifanayofaka phakathi ukuzivocavoca okufanayo futhi ube nokufudumala nokunwebeka okufanayo.
  • Uhlelo lwabaqeqeshi lunencazelo ecacile, engadala ubunzima ekuqondeni imiyalo yakhe.
  • Ividiyo yokwakhiwa enesizotha: noma igama lomsebenzi noma isitophuwashi alinikeziwe.

Njengama-Weider X-Factor ST alungile ekwakheni umzimba oqinile futhi uthuthukise isimo, kepha ukugcina amavidiyo afanayo anzima kungakapheli amasonto ayisishiyagalombili kungahle kungabi lula. Kodwa-ke, uma ngabe okuhlongozwayo kushintshanisa ukusebenzisa neminye imisebenzi (njengoba kushiwo ekhalendeni), ungangeza ngokuphepha le nkambo ohlwini lwakho "olukhethiwe".

Bona futhi: URuthless Steve Uria: Ukuzivocavoca okukhulu okungu-20 kokwehlisa isisindo.

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