UnguWe Gym Own: ukusebenzisa okufushane okunesisindo somzimba wakho uMark Lauren

UMark Lauren uchwepheshe odumile wokuqina kanye nomqeqeshi wamabutho ama-elite amabutho akhethekile ase-US. Wenza ukusebenzisa okungasebenzi kuphela ekunciphiseni isisindo kepha nasekuthuthukiseni ukulungela ukusebenza ngaphandle kokulimaza emuva nomgogodla.

Incazelo yohlelo UnguGym Own (UMark Lauren)

Ungu-Gym Own wakho ukuqeqeshwa okufushane okuyindida okunesisindo sakho. Dlala izivivinyo eziphumelelayo ezingama-30 zawo wonke amaqembu emisipha acishe alingise ukunyakaza okujwayelekile futhi ziphelele ngokomzimba. Uzothuthukisa isibalo sakho futhi uthuthukise ukuqeqeshwa ngokomzimba ngokuzivocavoca okulula uMark Lauren. Uhlelo luzokusiza ukuthi uguqule umzimba ngengozi encane yokulimala nemiphumela engemihle ngemuva.

Uhlelo luhlukaniswe ngamazinga amathathu obunzima: I-Novice, Intermediate, Advanced (oqalayo, ophakathi, othuthukile). Ezingeni ngalinye, ngokulandelana, futhi kufakwe ukusebenza okufushane oku-3: Amasethi Aphelelwe Isikhathi, Izitebhisi, Isifunda Training. Isikhathi ngasinye sifaka izivivinyo ezi-4 ezigxile emaqenjini ahlukene emisipha.

In Amasethi Aphelelwe Isikhathi kokuvivinya ngakunye kunomkhawulo wesikhathi, cishe imizuzu engu-3-4. Ku- Izitha Isifundo senzeka ngezigaba ezimbili: okokuqala ushintshanisa izivivinyo zokuqala nezesibili, bese kuba eyesithathu nelesine. Futhi Ukuqeqeshwa Kwesekethe ukuqeqeshwa kwesifunda, lapho zonke izivivinyo ezi-4 zishintshana. Sikunikeza ukuthi uzijwayeze okuqukethwe amavidiyo afakwe kuleveli ngayinye yobunzima:

I-Novice - ileveli yokuqala (imizuzu engu-10-15):

  • Amasethi Aphelelwe Isikhathi: Izikwele zeSumo, izikhombisi, Abaqombola Ezintabeni, Ababhukudi.
  • AmaLadi: Amalensi Emuva, Izibalo Ezine, Izikhombisi, Izithupha Phezulu.
  • Ukuqeqeshwa Kwesekethe: Ama-Dynamic squats, Imishini Yezempi, Ababhukudi Abasheshayo, Abaqaphi Bezintaba.

Lesisemkhatsini (imizuzu le-15-20):

  • Amasethi Aphelelwe Isikhathi: Ama-Dynamic squats, Imishini Yezempi, Ababhukudi Abasheshayo, Abaqaphi Bezintaba.
  • AmaLadi: Ama-Side Lunges, amaRomanian Deadlifts, ama-Push Ups, izithupha phezulu.
  • Ukuqeqeshwa Kwesekethe: Ama-Star Jumps, ama-Half Dive Bombers, ama-Side V-Ups, ama-Hip Raisers.

Kuthuthukile - izinga eliphakeme (imizuzu engu-20-25):

  • Amasethi Aphelelwe Isikhathi: Ama-Star Jumps, ama-Half Dive Bombers, ama-Side V-Ups, ama-Hip Raisers.
  • AmaLadi: Amabhande angaphambili, iqhawe elinemilenze eyodwa, ibhomu le-Dive, izithupha phezulu.
  • Ukuqeqeshwa Kwesekethe: Ama-Iron Mikes, ama-Bouncing Push ups, amaJack Knives, ama-Hip Raisers.

Le nxanxathela ifaka phakathi ukufudumala kwevidiyo nokuzifudumeza okupholile. Njalo qala futhi uqede ukuzivocavoca kwakho ngokufudumala bese uphela ngokunweba.


UMark Lauren uncoma ukuqala ngezinga leNovice nangemva kokuthuthuka kwalo ukuya ezingeni eliPhakathi. Kepha uma usuvele uhlangabezane nokusebenza ngaphakathi, ungeqa ileveli yokungena bese uqonde ngqo kokuphakathi noma okuthuthukile. Isakhiwo silungile kuwo wonke amazinga amakhono.

Okokuzivocavoca akudingi mishini eyengeziwe, uhlelo lusebenza ngesisindo somzimba wakhe. Ukusebenza okufishane, okusheshayo nokulula kakhulu kuzokusiza ukuthuthukisa amandla okusebenza nokubekezela ukuze ushise amanoni.

Izinzuzo zokuzivocavoca umzimba UnguWakho Gym:

  • Ungu-Gym Own Wakho - lokhu kuzivocavoca umzimba okungu-9 okusheshayo nokuzivocavoca okuseqophelweni eliphezulu nokusebenza ngempumelelo komzimba wonke
  • UMark Lauren unikeza amazinga amathathu obunzima for saqala, Lesisemkhatsini kanye namazinga eziphambili.
  • Uzosebenza ngaphezulu kwekhwalithi yomzimba wakho, uqinise izindawo zakho ezinenkinga, ulahle amafutha omzimba.
  • Emakilasini ngeke udinge okokusebenza okwengeziwe.
  • Ividiyo ithatha imizuzu eyi-15-20.
  • Ngokungafani neminye imisebenzi eminingi, uzoba sebenza ngekhwalithi, hhayi ngejubane.
  • Uzothuthukisa ukuqeqeshwa kwakho ngokomzimba, umsebenzi ophelele emisipheni yamandla ayisisekelo, emzimbeni ongaphezulu nophansi.

Uhlelo lukaMark Lauren ngeke lukuhlabe umxhwele ngobuhlanya noma ividiyo ekhangayo eyakhayo. Kepha izifundo zalo mqeqeshi ukwakha umzimba oqinile, oqinile futhi onwebekayo ngaphandle kwengozi yokulimala.

Funda futhi: Ama-Pilates emazingeni ahlukene u-Alyona Mondovino.

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