ukujima konke u-Eva Khodakovskaya etafuleni lokufanekisa, incazelo eningiliziwe, izinhlelo ezilungiselelwe zezifundo + impendulo evela kubalandeli bethu

Ukuzivocavoca komqeqeshi wasePoland Eva Khodakovskaya (Ewa Chodakowska) yakwazi ukubamba imfashini yezigidi zabantu hhayi ePoland kuphela kodwa emhlabeni wonke. Uhlelo lwayo lumangazwe ukusebenza kahle kwayo okuphezulu nemiphumela esheshayo. Ngaphambili, sasivame ukukhuluma ngo-Eva Khodakovskaya kanye nohlelo lwayo oluyinhloko. Namuhla ngokwezicelo eziningi ezivela kwababhalisile, sinqume Ukwengeza lesi sihloko ngencazelo enemininingwane yokusebenza kwakhe, okuzokusiza ukuthi uzulazule kalula futhi ngokushesha kuvidiyo yayo.

Ngakho, sikunikeza itafula elikahle lakho konke ukuqeqeshwa u-Eva Khodakovskaya, incazelo eningiliziwe yevidiyo ngayinye (isakhiwo sekilasi + izici), ilungiselele izinhlelo zezifundo ngemibono ehlukahlukene mayelana nezinhlelo zayo ezivela kubhalisi wethu u-Olga kanye neqoqo lempendulo evela kwabanye ababhalisile. Uma uduka ezinhlobonhlobo zezinhlelo zakusihlwa, ngemva kokufunda lesi sihloko, ngokuqinisekile kufanele uhlunge lonke ulwazi.

Ithebula lakho konke ukuqeqeshwa u-Eva Khodakovskaya

Indlela elula futhi esobala kakhulu yokuthola uhlelo olufanele no-Eva Khodakovskaya a ithebula ubala konke ukuqeqeshwa. Ithebula lethu linamakholomu alandelayo:

• Igama lohlelo
• Ubude besikhathi sohlelo ngaleso sikhathi
• Ubunzima (1 kuya ku-6)
• Ijubane lamakilasi (ngokushesha, okuphakathi, okunensayo)
• Ukuduma kwesoftware ehilelekile (ephezulu, emaphakathi, ephansi)
• Incazelo emfushane

Ngendlela, itafula likhululekile kakhulu. Ungahlunga imininingwane ngenani lekholomu ngayinye usebenzisa imicibisholo kusihloko.

Cishe wonke ama-Workout Eva Khodakovskaya kukhona akukho mpahla eyengeziwe, ngaphezu kwe-Perfect Body kanye neModel Look (udinga ama-dumbbells alula), I-Metamorphosis (i-fitball efanele) kanye ne-Target Płaski Brzuch (ngidinga ithawula). Zonke ezinye izinhlelo zidinga i-Mat kuphela phansi. Uma ungenawo ama-dumbbell, wasebenzise esikhundleni samabhodlela epulasitiki anamanzi noma isihlabathi.

Ubunkimbinkimbi bohlelo bunqunywa kakhulu ngabanye kanjalo ukugreda akulungile. Ukuduma kohlelo nakho akusona inkomba yenhloso. Simhlonze ngesisekelo sokuvama okukhulunywe ngaso, inani lezibuyekezo kanye nempendulo eyakhayo ekubhekaneni nakho kokubili ePoland nakwamanye amazwe. Uma ungavumelani nokuhlola kwethu uhlelo, bhala emazwaneni sizozama ukucabangela yonke imibono.

Incazelo eningiliziwe yakho konke ukuqeqeshwa u-Eva Khodakovskaya

1. Ibhikini

Isakhiwo sohlelo

Ukuqeqeshwa kuqukethe imijikelezo emibili yokuzivocavoca ephindaphindiwe, umjikelezo ngamunye uthatha imizuzu engu-20. Ukuzivocavoca kwenziwa ngokuya ngohlelo: imizuzwana engama-30 umsebenzi / imizuzwana eyi-10 yokuphumula.

Izici

Ukuqeqeshwa okujulile okuvela ku-Eva Khodakovskaya, okubandakanya ukushintshanisa i-cardio ejulile nokuzivocavoca umzimba wephimbo (amapulangwe, ama-squats, amaphaphu). Umsebenzi wenziwa ngezinga eliphezulu ngokuqhubekayo. Enye yezinhlelo ezidume kakhulu ngosuku olwandulela usuku.

2. Imfihlo yePilates

Isakhiwo sohlelo

Ukuqeqeshwa kuphansi ngokuphelele, kuphephile emadolweni. Engxenyeni yokuqala yohlelo ukwenza izivivinyo for uqweqwe (emuva kanye wayibhinca), engxenyeni yesibili imilenze nezinqe (eceleni, kuzo zonke ezine futhi esiswini sakhe).

Izici

Ukuzivocavoca okufanelekile ukusebenza ezindaweni eziyinkinga zemilenze, izinqe, isisu nokhalo. Uhlelo uma uthi nhlá lungase lubonakale lulula, kodwa lokhu kuyadukisa. Imisipha yakho izozwa umthwalo omkhulu. Ifanele abantu abanezinkinga ezihlangene kanye nemithambo ye-varicose.

3. Abasizi

Isakhiwo sohlelo

Ukuzivocavoca kuhlanganisa izingxenye ezintathu ezihlukene zemizuzu engu-15-20:

• I-cardio enamandla (i-3 ephindaphindiwe ngokuzivocavoca okungu-10 nxazonke)
• izindlela zaphansi zemilenze nezinqe (eceleni, kuzo zonke ezine, ngemuva)
• Ukuzivocavoca phansi kwesisu nangemuva (emuva nangebhande)

Izici

Ingxenye ye-Cardio yohlelo iqine kakhulu, ngakho ifaneleka kuphela umfundi oseqophelweni eliphezulu. Kodwa ingxenye yesibili neyesithathu yesifundo ilungele ukuqeqeshwa kwezinga eliphakathi. Ungenza imizuzu eyi-15, 30 noma engama-45 ngokubona kwakho (+ ukufudumala nokushaya).

4. I-Scalpel (I-Scalpel Entsha)

Isakhiwo sohlelo

Ukuqeqeshwa kungahlukaniswa ngezigaba ezilandelayo:

• ukufudumala + izivivinyo ngezingalo, amahlombe nemilenze (5 imizuzu)
• amaphaphu, ama-squats, izinyawo zokuthumba eceleni ngamathanga nezinqe (10 imizuzu)
• ibhuloho phansi ezinqeni (3 imizuzu)
• umzimba ohlangothini okwemilenze (3 imizuzu)
• izivivinyo esiswini for umhlane, imilenze nezinqe (3 imizuzu)
• izivivinyo kuzo zonke ezine imilenze nezinqe (5 imizuzu)
• izivivinyo emhlane wakhe okwesisu (7 imizuzu)

Izici

Ingxenye enkulu yokuzivocavoca ohlelweni iqala ngokujwayelekile, bese kuba nokuzwakala kwe-ripple. Lokhu kunikeza umthwalo owengeziwe. Umthelela ophansi wokujima, kodwa engxenyeni yokuqala kukhona amaphaphu nama-squats (angeqa uma unezinkinga zamadolo). I-Skalpel ingenye yezindlela ezithandwa kakhulu zokuzivocavoca zika-Eva Hodakovskaya. Ngo-2016 kukhishwe uhlelo olusha lohlelo (Isikali esisha). Ukuqeqeshwa kwethulwa ngomklamo omusha, kodwa ngesethi yokuzivocavoca efanayo ngokuphelele.

5. ISkalpel Wyzwanie

Isakhiwo sohlelo

Ukuqeqeshwa kungahlukaniswa ngezigaba ezilandelayo:

• ukufudumala + izivivinyo ngezingalo, amahlombe nemilenze (5 imizuzu)
• amaphaphu, ama-squats, ukuthunjwa kwezinyawo emathangeni nasezinqeni zakho (10 imizuzu)
• uchungechunge lwezintambo: zakudala, uhlangothi, ukuhlehla okoqweqwe (10 imizuzu)
• izivivinyo ngemuva ezinqeni nasesiswini (4 imizuzu)
• izivivinyo kuzo zonke ezine ngezinqe nemilenze (5 imizuzu)
• sebenzisa isisu ukubuyela emuva (3 imizuzu)

Izici

Uhlelo luyafana ngesakhiwo ne-Skalpel, Skalpel Wyzwanie kodwa lwengeza uchungechunge lwamapulangwe ukuze lusebenze umzimba wonke (ikakhulukazi imisipha). Ukuqeqeshwa okunamandla futhi okuyinkimbinkimbi, kwengezwa emthwalweni omile kanye nokuzivocavoca ngokulinganisela.

6. Umzimba Oshisayo

Isakhiwo sohlelo

Ukuzivocavoca kuhlanganisa imijikelezo engu-10 yokuzivocavoca, ubude bomjikelezo imizuzu emi-3. Umjikelezo ngamunye uqukethe izivivinyo ezi-3: umzimba ophansi (amaphaphu nama-squats), umzimba ophezulu (ikakhulukazi amapulangwe) nokuzivocavoca kwe-cardio (ukugxuma). Ukuzivocavoca kuthatha imizuzwana engu-30 bese kuphinda emizuzwini emi-2.

Izici

I-Workout Hot Body kokuqukethwe kwawo kanye nezinga lomthwalo elifana ne-Bikini (enye yezinhlelo ezaziwa kakhulu u-Eva Khodakovskaya). Kukhona okunye ukuvivinya umzimba okujulile kokuzivocavoca kokulahlekelwa kwamafutha phansi. Amakhefu ohlelo acishe abe khona, isitobhi esincane nje phakathi komjikelezo. Uhlelo luningi kakhulu ama-squats, amaphaphu, amapulangwe, ukugxuma, kodwa akukho crunch ye-abs, engathandwa kakhulu kwabaningi abahilelekile. Uma ungakwazi ukuqeda yonke imizuliswano eyi-10 ilandelana, nciphisa ukuvivinya umzimba uze ube nesikhathi esikhululekile.

7. Umbulali Ćwiczenia

Isakhiwo sohlelo

Ukuqeqeshwa kwenziwe ngemizuliswano emi-3 imizuzu eyi-10. Emzuliswaneni ngamunye ulinde ibhulokhi yokuzivocavoca kwe-cardio (imizuzu emi-3) kanye nebhulokhi yokuzivocavoca yezindawo ezinenkinga (imizuzu eyi-7).

• Vimba i-cardio: ikakhulukazi ukweqa umile umile
• Ibhulokhi yokuzivocavoca yezindawo ezinenkinga: izivivinyo ezimbalwa eziphindaphindwayo ngamasethi ama-3 (ukugxuma, amapulangwe, izivivinyo zesisu, izinqe nemilenze).

Vimba i-cardio phinda yonke imijikelezo emi-3, ibhulokhi yokuzivocavoca iyashintshwa emzuliswaneni ngamunye.

Izici

Ngenxa yokuzivocavoca okuningana kwenhliziyo nemithambo yegazi kungase kubonakale kunzima (ikakhulukazi labo okunzima ukubekezelela ukuvivinya umzimba kwe-aerobic). Kodwa ukuzivocavoca kwe-cardio kungabizi kakhulu ukugijima, ikakhulukazi uma ulungele ukubhekana. Kulolu hlelo uzothola inqwaba yokweqa okuhlukene, amapulangwe e-classic kanye namaceleni, ukuzivocavoca phansi kwesisu.

8. Revolution

Isakhiwo sohlelo

Ukujima kuhlanganisa izingxenye ezi-5 zemizuzu eyi-10:

• Imilenze emincane
• Izinqe namathanga
• Isisu esisicaba
• Ukuphela kwezinhlangothi
• Izingalo, amahlombe, isifuba, imisipha

Esigabeni ngasinye ulinde imizuliswano emi-2 yokuzivocavoca okukhulu. Uhlelo luyanda ubunkimbinkimbi.

Izici

Lona ukuzivocavoca okukhulu kakhulu u-Eva Khodakovskaya, uma wenza yonke imizuzu engama-60. Kodwa ungakhetha kuphela amasegimenti ahlukene wemizuzu eyi-10 owathandayo. Sicela uqaphele ukuthi izingxenye ezimbili zokugcina ziqine kakhulu.

9. I-Slim Fit

Isakhiwo sohlelo

Ukuqeqeshwa kungahlukaniswa ngezigaba ezilandelayo:

• ukufudumala + izivivinyo ngezingalo, amahlombe nemilenze (7 imizuzu)
• amaphaphu, ama-squats, ukuthunjwa kwemilenze, ukuzivocavoca umzimba ngamathanga nezinqe (10 imizuzu)
• ibhuloho phansi ezinqeni (3 imizuzu)
• umzimba ohlangothini okwemilenze (7 imizuzu)
• ukuzivocavoca emadolweni, ezandleni nasemadolweni nasesiswini esiswini, emuva, imilenze & glutes (8 imizuzu)
• izivivinyo emhlane wakhe okwesisu (5 imizuzu)

Izici

Ukujima kwakho okunomthelela ophansi ngesitayela se-Skalpel, kodwa ngokugxila emathangeni nasezinqeni. Ingxenye yokuqala yekilasi iyinkimbinkimbi kakhulu ngenxa yokuzivocavoca umzimba okulinganiselayo kanye nokuzivocavoca kwe-Bernie pulsating. Engxenyeni yesibili yohlelo, olugijima phansi, izivivinyo zijwayele futhi zifinyeleleka.

10. I-Turbo Burning

Isakhiwo sohlelo

Lolu hlelo luqukethe imizuliswano eyi-9, izivivinyo ezi-2 emzuliswaneni ngamunye. Imijikelezo yokuzilolonga yenziwa ngesitayela se-TABATA: ukusebenza kwemizuzwana engama-20 / ukuphumula kwemizuzwana eyi-10, izindlela eziyi-8.

Izici

U-Eva Chodakowska ufakwe emzuliswaneni 1 ngamunye wokuzivocavoca kwe-cardio kanye nokuzivocavoca oku-1 koqweqwe. Kulolu hlelo uzothola izinhlobonhlobo ezinkulu zezintambo, ngakho-ke usebenza kahle kakhulu emisipha yesisu. Umzuliswano wokugcina wenziwa ngaphandle kwezicathulo, uzokwenza umsebenzi wokushelela emasokisini akho (noma ungasebenzisa indwangu encane).

11. Okuhlosiwe Kophudingi Lwenuzi

Isakhiwo sohlelo

Lolu hlelo luqukethe imizuliswano emibili yemizuzu engama-20. Umzuliswano wokuqala kwabaqalayo, umzuliswano wesibili kwabaphambili. Umjikelezo ngamunye uqukethe izivivinyo eziyi-10 eziphindaphindwayo emizuliswaneni emi-3. Ukuzivocavoca ngakunye kwenziwa imizuzwana engama-30, phakathi kokuzivocavoca ukuphumula imizuzwana eyi-10.

Izici

Ithagethi Yokuqeqesha i-Jędrne Posladki okuhloswe ngayo ukuchaza kabanzi imisipha yezinqe. Uzokwazi ukukhuphuka, ukuzungeza futhi uthuthukise ukuma kwezinqe zakho, nokuqinisa amathanga futhi ukhiphe izindawo eziyinkinga engxenyeni engezansi yomzimba. Umzuliswano wokuqala uphelele kuMat. Umzuliswano wesibili ubandakanya amaphaphu, ama-squats kanye nokugxuma. Abaqalayo bangenza ingxenye yokuqala yekilasi kuphela, ethuthukisiwe - yonke imizuzu engama-50. I-inventory ayidingeki.

12. Target Flat Belly

Isakhiwo sohlelo

Lolu hlelo luqukethe imizuliswano emibili yemizuzu engama-20. Umzuliswano wokuqala kwabaqalayo, umzuliswano wesibili kwabaphambili. Umjikelezo ngamunye uqukethe izivivinyo eziyi-10 eziphindaphindwayo emizuliswaneni emi-3. Ukuzivocavoca ngakunye kwenziwa imizuzwana engama-30, phakathi kokuzivocavoca ukuphumula imizuzwana eyi-10.

Izici

Zombili lezi zinhlelo Zikhomba isakhiwo esifanayo, i-Target Płaski Brzuch kuphela ethuthukisa imisipha ewumongo. Uzokwazi ukuqinisa futhi uthuthukise indawo yesisu, okhalweni nangemuva. Umthelela ophansi wohlelo (ngaphandle kwe-UPS efudumele), ucishe udlule ngokuphelele phansi, kodwa ngenkathi usalinde ukuzivocavoca okunamandla. Abaqalayo bangenza ingxenye yokuqala yekilasi kuphela, ethuthukisiwe - yonke imizuzu engama-50. Uzodinga ithawula nezingcezu ezincane zendwangu noma amadiski agijimayo.

13. Umfanekiso Ongeziwe

Isakhiwo sohlelo

Uhlelo luqukethe imizuliswano emi-5. Umjikelezo ngamunye uqukethe izivivinyo ezi-2 ezigxile kumzimba ophansi ogxile emzimbeni ongaphezulu. Umjikelezo wokuzilolonga uphindaphindwa emizuliswaneni emi-3. Phakathi kwemijikelezo, ukuphumula kweminithi elingu-1.

Izici

Uhlelo luhilela umsebenzi ophelele ezindaweni eziyinhloko zenkinga: isisu, izinqe, amathanga. Ukuqeqeshwa kudluliselwa kalula ngokwanele ngenani elincane le-cardio nokuphumula phakathi kwemijikelezo. Uma ufuna ukukhulisa ukuqina kwamakilasi, mane wenze umsebenzi we-cardio ikhefu lomzuzu phakathi kwamarounds.

14. I-Turbo Challenge

Isakhiwo sohlelo:

Uhlelo luqukethe imizuliswano engu-8. Umjikelezo ngamunye uqukethe izivivinyo ezi-4 ezihlukene eziphindaphindwayo emizuzwini emi-2. Ukuzivocavoca kwenziwa ngokohlelo lomsebenzi wemizuzwana engama-20 / ukuphumula kwemizuzwana eyi-10.

Izici:

Ukuqeqesha ngokushesha ngokwanele, kuhamba ngesivinini esiqhubekayo ngaphandle kokuma. Kodwa ukushintshaniswa kohlelo lokuzivocavoca oluhlukile kudluliselwa kalula ngokwanele. Uzothola inani elikhulu lokuzivocavoca kwe-plyometric, ama-squats namaphaphu, izinhlobonhlobo zokuzivocavoca kwepulangwe kwesisu phansi.

15. Ukuqeqeshwa kwe-Ćaly

Isakhiwo sohlelo:

Uhlelo luqukethe imizuliswano emi-5. Umjikelezo ngamunye uqukethe izivivinyo ezi-2: ukuzivocavoca kwe-cardio, ukuvivinya amathanga nezinqe. Uzivocavoca emzuliswaneni futhi emizuzwini emi-2. Ukuzivocavoca ngakunye kuthatha iminithi elingu-1.

Izici

Lokhu kuqeqeshwa kwesikhashana okuvela ku-Eva Khodakovskaya kusho ukugxila emzimbeni ophansi: okhalweni nezinqe. Ngakho-ke uma unenkinga ye-"heavy bottom" Uhlelo lweCaly Trening luzofanelana nawe ngokuphelele! Ngenxa yokujikeleza kwe-plyometric kanye nokuzivocavoca okusebenzayo uzoshisa amafutha futhi uqinise izindawo eziyinkinga zamathanga nezinqe.

16. Ukuzivocavoca kwesisu kwemisipha

Isakhiwo sohlelo

Lokhu kuvivinya okwe-abs kufaka phakathi amasegimenti alandelayo:

• Izivivinyo zasemuva (imizuzu eyi-10)
• Ipulangwe (3 amaminithi)
• Ukuzivocavoca kwesisu (imizuzu emi-2)

Izici

Uhlelo olufushane lwesisu phansi, olungenziwa njengesengezo kunoma yikuphi ukujima. Uma ucabangela umshini wokunyathelisa kanye nohlelo lonke lwemisipha. Akunconyiwe uma unezinkinga ngomhlane wakho kanye nomhlane ophansi.

17. Ukushintshashintsha kwezinto

Isakhiwo sohlelo

Lokhu kuvivinya umzimba nge-fitball kuqukethe imizuliswano eyi-10. Umjikelezo ngamunye uqukethe izivivinyo ezi-2, eziphindaphindiwe emizuzwini emi-2. Ukuzivocavoca kwenziwa umsebenzi wesekethe imizuzwana engama-30 / ukuphumula kwemizuzwana eyi-10.

Izici

Uhlelo luqinile: luhlanganisa ukuzivocavoca okuhlukahlukene kwe-plyometric ne-fitball, ngakho-ke ungalindeli umsebenzi okhululekile ebholeni. Kodwa ngemva komzuliswano wesithupha, ijubane lezifundo liyancipha ngokuphawulekayo. Naphezu kweqiniso lokuthi ukuzivocavoca nge-fitball kuvame ukusebenza emisipha eyinhloko, u-Eva Chodakowska wafaka ohlelweni inani elanele lokuzivocavoca ukwakheka kwamathanga amancane nezinqe.

18. I-Szok Trening

Isakhiwo sohlelo

Uhlelo lubandakanya imizuliswano elandelayo:

• Ukuzivocavoca kwe-Cardio nokuzivocavoca kwemilenze (imizuzu emi-5)
• Ukuzivocavoca kwesisu phansi (imizuzu emi-5)
• Ukuzivocavoca kwe-Cardio nokuzivocavoca kwemilenze (imizuzu emi-5)

Bese kuthi yonke imizuliswano emi-3 iphindwe futhi.

Izici

Kulolu hlelo u-Eva Chodakowska ufake nokuzivocavoca okungatheni okungajwayelekile kwamanye amavidiyo akhe. Kwezinye izivivinyo udinga indawo eyisikwele enkulu impela, kodwa uma ufuna ungathuthukisa izivivinyo ukuze zilingane nekhono lakho. Lolu hlelo luhlanganisa iDVD eyodwa enevidiyo-Skalpel II. Akwenziwanga ukufudumala (kodwa nge-hitch). Inketho yokufudumala, bheka lapha: Zifudumeze ngaphambi kokuzivocavoca: jima + uhlelo.

19. I-Body Express

Isakhiwo sohlelo

Uhlelo luqukethe imizuliswano emi-5. Umjikelezo ngamunye uhlanganisa izivivinyo ezingu-2-3 ezigxile emathangeni nasezinqeni futhi ugxile kumongo. Umjikelezo wokuzilolonga uphindaphindwa emizuliswaneni emi-3. Phakathi kwemizuliswano iminithi elingu-1 le-cardio noma uphumule ngokukhetha kwakho.

Izici

Ukuqeqeshwa okufana ne-Ekstra Figura ngesakhiwo kodwa umthwalo onzima kakhulu. Uhlelo luhlanganisa ukuvivinya umzimba okwanele kwe-cardio, kodwa omunye wabalingani baka-Eva ubonisa inguqulo eyenziwe lula yokuzivocavoca. Ingxenye yokuqala yekilasi iqine kakhulu kunengxenye yesibili.

20. Umzimba Ophelele

Isakhiwo sohlelo

Uhlelo luqukethe imizuliswano emi-5. Umjikelezo ngamunye uhlanganisa ukuvivinya umzimba okungu-2-3 ngama-dumbbells, ikakhulukazi amaqembu amaningana emisipha ngasikhathi sinye. Umjikelezo wokuzilolonga uphindaphindwa emizuliswaneni emi-3.

Izici

Lolu hlelo lwenzeka ngaphandle kwe-cardio ejwayelekile (ingxenye yokuqeqesha kuphela), kodwa ngezindleko zokushintsha okusheshayo kwesimo kanye nokuzivocavoca kwe-mnohopoliarnosti, ukushaya kwenhliziyo yakho kuzoba sendaweni ye-gyrosigma kuwo wonke amakilasi. Umzimba Ophelele ungumsebenzi omuhle kakhulu wezindawo eziyinkinga zezingxenye ezingaphezulu neziphansi zomzimba. Ama-Dumbbells awathathi ngaphezu kwama-2 kg.

21. Ukuqeqeshwa ngamakhwela

Isakhiwo sohlelo

Ukuzivocavoca kuhlanganisa izingxenye ezintathu ezihlukene:

• izivivinyo ezilinganisweni zemilenze nezinqe (izivivinyo eziyindilinga ezi-2, eziphindaphindwayo ngamasethi ama-3)
• I-cardio eqinile (ukuzivocavoca okungu-2 komjikelezo we-Robin ngejubane eliqhubekayo)
• izivivinyo phansi esiswini nangemuva (3 imizuliswano yokuzivocavoca ephindaphindwayo ngamasethi ama-2)

Izingxenye ezimbili zokuqala zihlala imizuzu engu-13, ingxenye yesithathu imizuzu engu-20.

Izici

Engxenyeni yokuqala yohlelo ulindele ukuzivocavoca kwemilenze ethize kakhulu ukuze ulinganisele. Ingxenye yesibili inamandla, ingenziwa njenge-cardio emfushane ehlukene. Ingxenye yesithathu izokhanga ikakhulukazi kulabo abangathandi ibha: lapha okunye ukuvivinya umzimba ku-crust elele ngesisu nangemuva. Ungenza amasegimenti ahlukene, noma ukuzivocavoca kungokubona kwakho ngokuphelele.

22. ISkalpel II

Isakhiwo sohlelo

Ukujima kuqukethe imizuliswano emi-3. Umjikelezo ngamunye uqukethe izivivinyo ezi-4 eziphindaphindwayo emizuliswaneni emi-3. Izivivinyo zijwayelekile ngosuku lwangaphambi kokuqeqeshwa, okuwukuphela kwesici - ezifundweni, uzodinga isitulo. Ukuzivocavoca ngakunye kufanele kwenziwe izikhathi eziyi-15

Izici

Ukuzivocavoca okulula okunomthelela ophansi okuvela ku-Eva Khodakovskaya, okulungele ngisho nabaqalayo. Emakilasini uzodinga isihlalo esizinzile noma ukuhlalisa enye ifenisha etholakalayo. Lolu hlelo luhlanganisa iDVD eyodwa enevidiyo Ukushaqeka kokuqeqeshwalokho kungahlanganiswa nomunye nomunye. Akwenziwanga ukufudumala (kodwa nge-hitch).

23. Ukubukeka Kwesibonelo

Isakhiwo sohlelo

Ukuzivocavoca kuqukethe imijikelezo eminingana imizuzu engu-7-8:

• Ukuzivocavoca kwezingalo namahlombe ngama-dumbbells
• Ukuzivocavoca emhlane nasesifubeni ngama-dumbbells
• Amapulangwe kanye ne-push-UPS
• Ukuzivocavoca kwesisu emhlane
• Zivocavoce epulangeni eliseceleni

Izici

Kungumsebenzi omuhle omnene wokuhlolwa kwekhwalithi yemisipha yomzimba ongaphezulu: amahlombe, izingalo, isifuba, iqolo, isisu, i-muscular corset. Uzodinga ama-dumbbells anesisindo esincane (akukho ngaphezu kuka-2 kg).

Uhlelo lokuqeqesha olulungile, uhlelo luka-Eva Khodakovskaya

Uma ufuna ukuqala ngo-Eva Khodakovskaya, kodwa ungazi ukuthi ungaqala kuphi, sikunikeza izinketho eziningana izinhlelo zokuqeqesha ezilungile izinsuku ezi-5 ngesonto. Usuku olulodwa ngesonto ngakho qiniseka ukuthi uvumela ukwelula kwawo wonke amaqembu emisipha. Isibonelo, bona: Izinhlelo ezingama-20 ezivela ku-FitnessBlender zokwelula.

Ungakwazi ukuhlanganisa ukuzivocavoca kuphela noma ukushintsha kancane uhlelo lwethu lwesonto. Ungakwazi futhi ukuqeqesha izikhathi ezingu-3-4 ngesonto, noma izikhathi ezingu-6-7 ngesonto kuye ngamakhono akho. Zama izinketho ezahlukene, ukhetha ukwenza kanjalo isakhiwo esiphezulu kunazo zonke izifundo zamasonto onke.

Inketho yabaqalayo (zonke izindawo eziyinkinga):

• PN: Isikali
• W: Umzimba Ophelele
• I-CP: I-Scalpel II
• THU: Umfanekiso Ongeziwe
• FRI: Ukubukeka Kwemodeli
• SB: ukwelula

Inketho yezinga elimaphakathi (zonke izindawo eziyinkinga):

• PN: Konke Ukuqeqeshwa
• Ku: Turbo Burning
• I-CP: I-Slim Fit
• THU: I-Turbo Challenge
• I-FRI: I-Scalpel Challenge
• SB: ukwelula

Inketho yeleveli ethuthukisiwe (zonke izindawo ezinenkinga):

• PN: Impumelelo
• Ku: Ukuzivocavoca Kokubulala
• CP: Imfihlo yamaPilates
• THU: I-Bikini noma i-Hot Body
• FRI: Revolution (kungenzeka ukuthatha izingxenye ngazinye)
• SB: ukwelula

Inketho egcizelela izinqe namathanga:

• PN: Konke Ukuqeqeshwa
• Ku: Target Jędrne Posladki
• I-CP: I-Body Express, noma i-Bikini
• THU: I-Slim Fit
• I-FRI: I-Rewolucja (ingxenye engu-1 no-2) noma i-Sukces (ngaphandle kwengxenye yesisu)
• SB: ukwelula

Inketho egcizelela isisu:

• MON: I-Turbo Burning + Izivivinyo ze-Belly Muscle
• W: Imfihlo yamaPilates
• CP: Szok Trening noma Killer Exercises
• THU: Khomba Isisu Esiyisicaba
• I-FRI: I-Rewolucja (ingxenye yesi-3 neyesi-4) noma i-Sukces (ngaphandle kwengxenye yemilenze)
• SB: ukwelula

I-cardio ye-Option no's low impact:

• PN: Isikali
• W: Imfihlo yamaPilates
• I-CP: I-Slim Fit
• THU: Skalpel The Challenge
• I-PT: Target Płaski Brzuch noma Target Jędrne Posladki (ingxenye yokuqala)
• SB: ukwelula

Ukubuyekezwa okujwayelekile kwezinhlelo u-Eva Khodakovskaya

Ukubuyekezwa kwezinhlelo u-Eva Khodakovskaya ahlanganyele nathi indawo yababhalisile u-Olga. Sibonga u-Olga ngencazelo yamakilasi angaphambi kwesikhathi, njengoba impendulo ebukhoma mayelana nezinhlelo inikeza umbono ongcono kakhulu mayelana nezinhlelo.

"Ngemva kokuzama ukuqeqesha u-Eva Khodakovskaya, uqala ukuqonda ukuthi kungani abalandeli abaningi bevidiyo yakhe bebuka ku-Youtube nababhalisile ekhasini lakhe le-Facebook nakwezinye izinkundla zokuxhumana ze-Intanethi. Inezinye amandla akhethekile, amakilasi ayasebenza ngempela, futhi isibalo sakhe sikhuthaza ukuzuza imiphumela engcono.

Ukuqeqesha u-Eva Khodakovskaya kuzokhanga labo abathanda ukuvivinya umzimba okujulile ukulahlekelwa isisindo nokuzivocavoca ngesitayela se-Pilates. Emakilasini ngokuvamile ngeke adinge okokusebenza okwengeziwe (ngaphandle kwe-Mat). Umsebenzi ofanelekayo ungathola kokubili abaqalayo kanye nabantu abenza ezemidlalo isikhathi eside. Nali uhlelo oluyinhloko:

1. Revolution. Lolu hlelo lunzima kakhulu umthwalo, ikakhulukazi ekugcineni kunzima ukuthola umoya wakho namandla aqala ukuhamba. Futhi lokhu kuvivinya umzimba ukuthi ingxenye ngayinye ingenziwa ngokwehlukana futhi iphinde izikhathi eziningana. Enye yezinzuzo: ukukhetha okuhle kokuzivocavoca, kukhona izisindo kanye ne-cardio ngokujulile nangempumelelo. Of the minuses: kuba nomthelela kakhulu cardio, ngakho labo abavikela imilenze noma izinkinga inhliziyo, ukuzivocavoca ngeke kusebenze.

2. Impumelelo. Kulolu hlelo, ukugxuma okuningi, ama-burpees, amaphaphu nokugijima endaweni yokuzivocavoca ku-Mat, ikakhulukazi izinhlobonhlobo zokuphakamisa imilenze nokuzivocavoca ukusuka endaweni yepulangwe. Amandla aleli klasi ukuba khona kokuzivocavoca okubandakanya zonke izindawo eziyinhloko zenkinga (imilenze, izingalo, ukucindezela). Ukufudumala okuhle, okugcwele nokunwebeka. Kuma-minuses: ukugxuma okuningi ngakho-ke, labo abavikela izinyawo noma abanezinkinga ngokuzivocavoca kwenhliziyo ngeke basebenze.

3. Ukuzivocavoca Kokubulala. Killer Ćwiczenia - umsebenzi onzima impela, othatha imizuzu engama-45. Iqoqo lokuzivocavoca okujwayelekile, kodwa inhlanganisela yokuzivocavoca ingeyokuqala kakhulu! I-Cardio rounds enye i-combo lapho kunamandla nokugxuma.

4. Ukushaqeka kokuqeqeshwa. Uhlelo luqine kakhulu, i-pulse iphumile kumashadi, futhi kwabaqalayo kungase kube nzima ngomthwalo. Kuvidiyo ye-minuses: ingxenye yokuqala idinga isikhala esikhulu ngoba kukhona ukugxuma ngaphesheya kwekamelo, ngakho-ke uma unendawo elinganiselwe, kuyoba nzima ukuqeqesha.

5. Ibhikini. Enye yezivivinyo ezinzima kakhulu, zonke izivivinyo zenziwa ngesisindo somzimba wakhe. Uhlelo lushintshana ngokungaguquki amaqembu ama-3 okuzivocavoca ekuqaleni ama-squats (noma amaphaphu noma ama-sumo squats), bese uzivocavoca umi endaweni yepulangwe (noma u-push-UPS noma amapulangwe aseceleni, noma ugxume epulangweni lokuthunjwa ngesandla esisodwa), bese futhi. ukuzivocavoca okumile, kodwa okunamandla (noma ukugxuma, noma ukugijima, noma amaphaphu agxumayo).

6. I-Scalpel Challenge. Umsebenzi onzima kakhulu wevidiyo ezolile yi-Skalpel Wyziwanie. Ukugxila kukho konke ukujima emathangeni, ezinqeni, ezinqeni, esiswini, emathangeni nasezinqeni.

7. Isikali. Le vidiyo yemizuzu engama-40 iqukethe izivivinyo ezisebenzayo zezindawo ezinenkinga futhi yenzeka ngesivinini esipholile. Kulolu hlelo kugcizelelwa ezinqeni nasezinqeni kanjalo nokuba neyunithi esebenzayo kumaphephandaba. Ukuqeqeshwa kuthule kancane, kodwa ikhefu phakathi kokuzivocavoca lapho, okuthi ngezikhathi ezithile ukushaya kwenhliziyo kuhlakazeke kahle.

8. Imfihlo YamaPilates. I-Secret Pilates - enhle kakhulu, i-classical Pilates ngaphandle kwe-cardio. Ijubane elizolile, inani elanele lokuphindaphinda (konke kuncike ekuzivivinyeni), kodwa lokho kungumkhawulo wakho, lapho imisipha isivele ibonakala. Zonke izivivinyo zenziwa phansi ku-Mat.

9. I-Scalpel II. I-Skalpel II umsebenzi olula owenziwe ngesihlalo, ikakhulukazi emisipha yemilenze, okhalweni nezandla.

Impendulo mayelana nokuqeqeshwa komuntu ngamunye u-Eva Khodakovskaya

Imfihlo yePilates

Impumelelo

I-Skalpel

I-Scalpel Challenge

Ukuzivocavoca Kokubulala

Revolution

I-Slim Fit

Bikini

I-Turbo Burning

Ukuzivocavoca Kwemisipha Yesisu

I-Metamorfoza

I-Turbo Challenge

I-Scalpel II

Zama futhi uqeqeshe ngempumelelo u-Eva Khodakovskaya ozokusiza ukwakha umzimba wamaphupho akho. Phakathi kobusuku bangaphambi kwevidiyo, wonke umuntu angathola uhlelo olufanele oluzokhuthaza ukuzuza imiphumela emihle kakhulu.