Emva kokubhiyozelwa koNyaka omtsha, lixesha lokuzinyamekela. Yaye ukuba ufumana iiprogram zokunyamekela, sele sikunika ubunzima bokuqeqesha okubizwa ngokuba yiBarry's Bootcamp, equka iinkwenkwezi ezininzi zaseHollywood. Ngoko phuma ebusika ubusika kunye phambili, ukwakha umzimba ococekileyo!
Ngoko, qhelana noqeqesho lweBarry's Bootcamp. Ukuba awukwazi, i-bootcamp ngumsebenzi onobugovu kunye nomsebenzi osebenzayo kunye neendlela zokuqeqeshwa komkhosi, onokwenza indlovu ibhola. Kwaye uBarry Jay - u-fitness guru, owakha inzululwazi yakhe kwaye wenza ukuba yinkolelo yangempela-xa wayefuduka eNew York waya eLos Angeles, wayesanda kunqoba iintaba zaseHollywood. Ngenxa yenkqubo esikunike yona, umzekelo, uAmanda Seyfried, uJessica Biel, Katie Holmes noJessica Alba. Kukho konke apha - ukuqhuba ngamandla, amandla anzima kunye nokugcinwa kwe-Static, ukugubungela ukuphefumla, ukujuluka, ukuthuthumela izandla kunye neenyawo, kwaye, ngokuqinisekileyo, iziphumo ezikhawulezayo.
Okokuqala, khumbula umgaqo: inkqubo ngokwayo isigaba sokuqala kuphela. Ipeyinti yeeveki ezintathu, nganye leyo eyahlukileyo kwimithwalo yayo kunye nokusebenza kwayo. Kodwa ungesabi, ekugqibeleni uya kufumana umvuzo ofanelekileyo: ngokuthe ngcembe umzimba wakho uya kufumana imigangatho yaseHollywood.
Ewe, ulungele ukusebenza njengenkwenkwezi kunye nejoni kumntu oyedwa? Yiya phambili!
Ngokungafani nenkqubo ezininzi zoqeqesho, ezisekelwe kwinani elithile lokuphindaphinda, ekusekwe ekuqaleni, apha kufuneka uzame ukwenza ubuninzi kwixesha elichaziweyo. Ukuphindaphinda ngokomgaqo, awukwazi ukubala. Vuka nje ngokukhawuleza njengoko unako, kwaye umise kwisigxina se-stopwatch. Ngeveki kuyafaneleka ukuchitha ezimbini okanye ezintathu zokuqeqeshwa.
Iveki 1. Ukubeka isiseko
Ngeli xesha, uya kuphakamisa izinga lakho lokufaneleka, ngakumbi emva komsebenzi onzima ekunyamezelweni, umzimba uya kuqala ukutshisa amaninzi amaninzi ngexesha loqeqesho kwaye uphucule kakhulu.
Inyathelo 1. Ukuqhuba
Ubude bexesha - imizuzu emithathu
Sebenza kwimizila kwisantya se-6 km / h.
Isinyathelo 2. Amandla Ukuzivocavoca
I-squat kunye ne-bench press
Ubude - 1 iminithi.
Yenza imilenze yakho ibe mkhulu ngakumbi kunokuba ikhuphe i-pelvis kwaye idonsa i-dumbbells (5 kg nganye) ukuya kumahlombe, ephuma entendeni. Thatha iinqununu zakho, uyehla ukuya kwisiqingatha-ngomkhumbi, ungagqithisi imilenze yakho phantsi kwaye ungaguquki kwimva engaphantsi.
Gxotha imilenze yakho kwaye uqhube phambili, uqhubekele ukunyakaza, uphendule i-dumbbell ngaphezu kwentloko yakho. Buyisela iidumbulu kumahlombe akho uphinde uphinde usebenzise. Iinyanga ezi-10 zokugqibela zendlela musa ukucinezela i-dumbbells ngaphezulu kwakho, yenza kuphela izikwere, uzibambe iigobolondo kumahlombe.
Ukuphakamisa i-dumbbells kwi-biceps
Ubude - 2 imizuzu.
Yenza imilenze yakho ibe mkhulu ngakumbi kuneplavis, uthathe i-dumbbells (4 kg nganye) kwaye uphendule izandla zakho. Gcina iingalo zakho uphakamise iigobolondo ngokufanelekileyo kumagxa. Buyela kwisimo sokuqala uze wenze kwakhona. Imizuzu engama-20 yokugqibela yendlela yokwenza umsebenzi ongekho ngokupheleleyo, kodwa kuphela ukuya kwisiqingatha.
Inyathelo 3. Ukusebenza ngentlambo
Ubude bexesha - imizuzu emithathu.
Beka isantya kwi-6 km / h. Qaphela ukuba i-angle yomzila kufuneka ishintshwe yonke iminithi: kwiminithi yokuqala-2%, i-2 minute - 4%, umzuzu wesithathu-6%.
Isinyathelo 4. Amandla Ukuzivocavoca
Umgca wangaphambili.
Ixesha elide: Nokuba nje unako. Gcina!
Sukuma ugxininise kwiibhola, ubeke iinyawo zakho ndawonye, ulungise imilenze yakho kwaye ubenamathele emzimbeni wakho. Musa ukuxhaphaza intloko yakho, gxininisa iinqumlo zakho uze ukhuphe isisu sakho. Hlala kule ndawo ngokukhawuleza. Ukuphefumula ngokukhawulezileyo kwaye kungekhona ngaphakathi (ngaphandle kokuyeka).
Iveki 2. Ukwandisa isivinini kunye nobude bomthwalo
Iveki yesibini yeentsuku ezisixhenxe yenziwe ngokukodwa ukuba ikukhuphe ngaphandle kwendawo ekhuselekileyo yokuyithuthuzela kwaye iyenze ukuba isebenze uzuko.
Inyathelo 1. Ukuqhuba
Ubude - 4 imizuzu.
Qalisa, landela imiyalelo engezantsi. Jonga isivinini.
- 1 imzuzu - 6.5 km / h
- 2 ngomzuzu - 8 km / h
- Umzuzu wesithathu - 6.5 km / h
- Umzuzu we-4 - 8,5 km / h.
Ukuhlaselwa emva kokunyuka kwi-biceps
Ubude - 2 imizuzu.
Thatha i-dumbbell (4 kg nganye), lungisa umqolo wakho kwaye ubeke iinyawo zakho ububanzi beeplavis.
Yenza unyawo lwakho lokunene inyathelo elikhulu emva kwaye uphonsa kwi-lunge. Ngexesha elifanayo, gubungula iingalo zakho kwaye uphakamise izigulane kumagxa akho. Idolo elifanelekileyo liphantse lichukumise phansi, kodwa musa ukuma kuyo. Buyela kwisikhundla sokuqala. Le yinto enye yokuphindaphinda. Yenza oku njengoko kunokwenzeka ngemizuzwana engama-50, uze ufeze imizuzwana engama-10 kwinqanaba elingaphantsi lomsebenzi, ugcine imilenze yakho kwindawo yokuhlala, kunye neengalo zakho zijonge kwiindawo zokuhlala uze ufike kwi-angle. Ukuba yonke into eyenziwe ngokuchanekileyo, uya kuqala ukuva uvakalelo oluvuthayo emathangeni nasezandleni ekupheleni komzuzu wokuqala. Ndiyiva? Ngoku utshintshe umlenze wakho kwaye ujonge omnye umzuzu.
Ukunyuka kwamanqanaba ukusuka kumgangatho
Ubude - emizuzu emi-5 (ewe, asizange siphoswe). Yima kwindawo yokuphumla, ufake izandla zakho ububanzi bamagxa akho. Gcina umzimba uhambelana nemilenze yakho.
Gcina iingalo zakho kwaye unciphise i-torso yakho ngokusondele kumgangatho ongangoko. Xa ulungisile iingalo zakho, buyela kwindawo yokuqala, phinda. Abaqalayo banokwenza umsebenzi xa beguqa. Amava - ekupheleni kweemitha ezi-10 zimi kwindawo ephakamileyo.
Inyathelo lesi-3
Ubude - 4 imizuzu.
Khumbulani idatha ukulungelelanisa ukujikeleza kunye nesantya se-treadmill.
- Iminithi yokuqala-umthamo we-4% - isivinini 6.5 km / h
- Umzuzu we-2 umgama we-8% - isivinini 6.5 km / h
- Umzuzu wesithathu - umthamo we-4% - isivinini 6.5 km / h
- Umzuzu we-4 - umthamo 0% - isantya se-7,5 km / h.
Iiplani nge-traction alternation ye-dumbbells Ubude besikhathi - 1 iminithi.
Yima kwindawo yokulala, ubeke izandla zakho kwiintlanzi zeeklogram ezintlanu. Imilenze kunye nomzimba isetyenziswe ngomgca owodwa, iingalo zincinane kunamahlombe, imirhobho yee-shells zifana nomnye.
Ngenye indlela, zitsala i-dumbbells kwicala lesifuba. Gcina imisipha yamathumbu ephazamisekileyo kwaye uzame ukuvumela ukujikeleza kwiphondo lumbar. Yenza umsebenzo ngomzuzu, ngaphandle kokuyeka.
Iveki 3. I-Stamina ukuya kumda
Emva kokuba ufikelele kweli nqanaba, umele uvale utshintsho olubonakalayo kwifom yakho yomzimba. Ngoku sekuyisikhathi sokumisa amaninzi nangakumbi kwaye ukhulule imetabolism-yokusebenza kakhulu.
Inyathelo 1. Ukuqhuba
Ubude - imizuzu engama-7.
Umsebenzi wakho kukusebenza kangako ngeli xesha. Ayikho indawo embi engumgama - 1.5km.
Isinyathelo 2. Amandla Ukuzivocavoca
I-squat ngomlenze owodwa kunye nomgcini we-bench
Ixesha-3 imizuzu.
Beka inyawo elisekhohlo kwi-step-platform okanye ibhentshi, inyawo elisezantsi phantsi (umgama phakathi kweenyawo ulingana nobubanzi bamagxa). Ezandleni zithatha i-dumbbells ngesisindo kwi-5 kg kwaye uyiphakamise kumahlombe. Ngoku uhlale phantsi, uthathe i-pelvis.
Gweba imilenze yakho kwaye ukhuphuke kwisiqonga, ngelixa uthabatha unyawo lwakho lokunene ngaphandle, uxubha izikhwebu zakho kunye nezihlunu zesisu esisemva. Ngokukhawuleza emva koko, cinezela i-dumbbells ngaphezu kwentloko yakho. Buyela kwisimo sokuqala uze wenze kwakhona. Lo msebenzi awugcini nje ukuphazamisa i-pulse kwiindawo eziphakamileyo kakhulu, kodwa ukongezelela ukulayisha iintlobo ze-cortex kunye namathanga. Yenza okuphindaphindiweyo kokuphindaphinda ngemizuzwana engama-90, kwaye utshintshe unyawo lwakho wenze okufanayo ngaphesheya.
Isinyathelo 3. Qhawula kwakhona
Ubude - 8 imizuzu.
Olu luhlu olunzima kakhulu lomsebenzi osebenza kuyo yonke inkqubo. Uya kudibana: ukuphumla kokuphumla okusebenzayo-ukuhamba, ukujika ngokuqhelekileyo ukuqhuba ukuqeqeshwa kwexesha elifanelekileyo; uqhube entabeni, utshise iikhalori kwaye, ekugqibeleni, umbhobho onokuvuya kwi-zero bias, okuya kukuvumela ukuba uphucule ngokucokisekileyo ubugcisa kwindawo eqhelekileyo - umkhondo webala lezithuthi okanye isitalato.
- Iminithi yokuqala-umgama we-12% - isantya 6 km / h
- Umzuzu wesi-2 - umthamo 0% - isantya esi-8 km / h
- Umzuzu wesithathu - ukuhamba okuzolile
- Umzuzu we-4 - umthamo we-10% - isantya se-6,5 km / h
- Umzuzu-5 umzuzwana 0% - isantya se-8,5 km / h
- Umzuzu wesi-6 - ukuhamba ngokuzolile
- Iminithi ye-7 - umthamo we-8% - isantya esi-7 km / h
- Iminithi ye-8 - i-slope 0% - isantya se-9 km / h.
Yiwa phantsi uze uyibeke ngokugcwele kuzo zonke ezi zinto zilandelayo (zibethe iisisu zomzimba). Yenza yonke into ngokungaguqukiyo kwaye ngaphandle kokuyeka.
Ibha yecala ngakwesokudla
Ubude - imizuzwana engama-30.
Ulale ngecala lakhe, ebeka i-forearm yayo phantsi. I-elbow kufanele ibe phantsi kwegxala elilodwa. Gweba imilenze uze ufake enye phezulu. Ngoku krazula i-pelvis phantsi kwaye wolule imilenze yakho ngokuhambelana nomzimba - gcina.
Umxhasi
Ixesha elide-30 imizuzwana.
Yima kwindawo yokulala.
Ngokukhawuleza ujike ngamadolo akho emagxeni akho, njengokungathi ugijima: utshintshe imilenze yakho ngenqindi, yimisa phambi kwakho umile iilayidi phantsi. Zama ukuphakamisa i-pelvis.
Ibha yecala ngakwesokudla
Ubude - imizuzwana engama-30.
Umxhasi
Ubude - imizuzwana engama-30.
Umgca wangaphambili
Ixesha elide: njengoko nje unako, gcina!