Izinselelo Zokuqina Okukhulu Kakhulu

-Delile

• Udaka Oluqinile
• I-CrossFit
• SEALFIT
• P90X
• Ukuhlanya
• Ukuqeqeshwa kokumiswa kwe-TRX
• Ukuqeqeshwa kweTabata
• I-Bootcamp ka-Barry
• Buyekeza kwe-

Uma usuvele ulungile, kungaba yinselele ukuthola ukusebenzisa okuyinselele ngokwanele ukukusiza ukuthi uthuthukise izinga lakho lokuqina. Sihambe sifuna okunye ukujima okunzima kakhulu ukuze sisize abafanelekile ukuthi baqine! (Isexwayiso: Sincoma ukuletha amanzi, ithawula, futhi mhlawumbe nomngani ukukuvuselela ngaphambi kokuzama noma iyiphi yalezi zindlela zokuqeqesha ngamandla).

Udaka Oluqinile

Okokuqala? Mhlawumbe inselelo enzima kunazo zonke esiyibonile. Kuhlanganiswe 'Udaka Oluqinile' ngesizathu, lesi sifundo sesithiyo esingamamayela angu-10 esibizwa ngokuthi "umcimbi onzima kunawo wonke emhlabeni" sihlanganisa izinselele zokusangana (ezakhiwe yiBritish Special Forces) njenge-12-ft. izindonga, imigudu yodaka engaphansi komhlaba, nokuhamba ngamandla kagesi ayi-10,000.

Uma unesithukuthezi ngokuqeqeshelwa imarathon, i-triathlon, mhlawumbe nendoda yensimbi, lokhu kungaba yinselelo entsha ephelele kuwe. Vele ulungele ukusayina 'ukukhishwa kokufa' ngaphambi kokuhlanganyela.Empeleni, inzima kakhulu, ilapho izinzuzo eziphezulu zokuzilolonga ziya khona ukuze zikhahlele izinqe zazo! Isazi sokuzivocavoca umzimba kanye no-master trainer u-Amy Dixon ukubiza ngokuthi "uyahlanya," (kodwa waqedela noma kunjalo) kanti uPaul Katami, umqeqeshi wosaziwayo nongungoti wezempilo, uwuqedile umjaho ngonyaka odlule, wawuchaza "njengenye yezinselelo ezinzima kakhulu zomzimba engake ngabhekana nazo. " (Kodwa uhlela ukubuya futhi kulo nyaka). Qagela ukuthi kusho okuthile!

Ngeminye imininingwane: Toughmudder.com

I-CrossFit

Isithombe siphusha amathayi asindayo ezindaweni zokupaka, ukukhuphuka ngezintambo, futhi uziphakamisa kumasongo wokuzivocavoca… cha, lokhu akuyona neze indawo yokuzivocavoca. I-CrossFit! Ngokusho kwabakwaCrossFit, "banguhlelo oluyinhloko lokuqina nezimo zezikhungo eziningi zamaphoyisa namathimba asebenza ngobuhlakani, amayunithi emisebenzi ekhethekile yamasosha, izingcweti zabaculi bezempi, namakhulu abanye abasubathi abasezingeni eliphezulu nabaqeqeshiwe emhlabeni jikelele."

Uma usuvele usesimweni esihle, lokhu kuzivocavoca kungase kube yilokho kanye okudingayo ukuze uphothule ukuze 'ulingane nabantu abaphakeme'. Thola indawo eseduze nawe, noma mane ulandele iCrossFit "WOD" (ukujima kosuku) kuwebhusayithi yabo.

Ngeminye imininingwane: CrossFit.com

SEALFIT

Ngokufana nesakhiwo se-Crossfit, i-SEALFIT, eyakhiwe yilowo owayenguMkhuzi we-Navy Seal u-Mark Divine, "ihlelelwe ukuthuthukisa ingqondo nomzimba weqhawe ohlanganisa wonke umuntu. I-SEALFIT iqeqesha umzimba, ingqondo nomoya ukuze usebenze ezingeni eliphezulu yedwa futhi neqembu."

Uzongena 'emoyeni wakho weqhawe' ngama-slams ebhola, ama-sandbags, ama-kettlebells, ukuqeqeshwa kwe-Tabata, nokuningi ngesikhathi sokuzivocavoca ngakunye-konke kudizayinwe yi-Devine. Chitha impelasonto "KOKORO" (ikamu labo lokuqina kwengqondo) futhi uziqeqeshe naye nethimba lakhe mathupha, noma ulandele i-WOD yabo ku-inthanethi.

Ngemininingwane engaphezulu: Sealfit.com

P90X

I-P90X Workout ne-P90X 2 (i-P90X Workout ne-P90X 2 edidiyelwe) ihlanganisa ubuciko bokulwa, ukuqeqeshwa kwamandla, ukuqeqeshwa kwesikhawu, ne-yoga ukuphonsela inselelo umzimba wakho ngezindlela ezahlukahlukene zokunyakaza nezitayela zokuzivocavoca ukusiza ukukhulisa imiphumela yakho . Uhlelo lwezinsuku ezingama-90, oluholwa ubuntu bokuqina, umqeqeshi ophambili (nosomahlaya) uTony Horton, lwenziwa nge-DVD set, eza iphelele ngohlelo lokudla. Kuzofanele ube nesiyalo sokuvula i-DVD nsuku zonke, kepha uHorton uzokunika amandla ngesikhathi ngasinye sokujuluka.

Ngemininingwane engaphezulu: P90X.com

Ukuhlanya

Uma igama lingakusizi, mhlawumbe uShaun T's abs uzokwenza. Ukusangana kungokunye ngokweqile uhlelo lokuzivocavoca ekhaya (olwenziwe yinkampani efanayo ekhiqiza i-P90X) eholwa ngumqeqeshi we-celeb uShaun Thompson ogxile ekuqeqesheni isikhawu somzimba kuphela ukwakha amandla, amandla, futhi kunjalo, i-killer abs. Lolu hlelo lwezinsuku ezingama-60 luza luphelele ngohlelo lokudla okunempilo (Ngemuva kwakho konke, ama-abs enziwa ekhishini) nokusebenza kwe-DVD okuyi-10. Lungela ukusangana-futhi uthole imiphumela emangalisayo!

Ngeminye imininingwane: Insanity.com

Ukuqeqeshwa kokumiswa kwe-TRX

Impela, kubukeka kungenangozi (Ukuvivinya umzimba okunamabhande amabili enayiloni kungaba nzima kanjani ngempela?), Kepha leli thuluzi eliyisisekelo lithatha ukuqeqeshwa kokumelana nomzimba osindayo kuya ezingeni elisha lonke. Udinga ibhalansi emangalisayo nokuxhumanisa ukuze ukwazi ukusebenzisa i-TRX, ingasaphathwa eyokuqedela konke ukuvivinya umzimba okunconyelwe ukusebenzisa i-TRX, okwenza kube yindlela enhle yokuzivocavoca okuthuthukile ukuthatha ukuzivocavoca kwabo baye ezingeni elilandelayo-ekhaya, ejimini, noma emgwaqeni.

Ngeminye imininingwane: TRXTraining.com

Ukuqeqeshwa kweTabata

Uma ungakalufaki ukuqeqeshwa kwe-Tabata esimisweni sakho sokujima, manje kungase kube isikhathi esikahle sokuqala. Imizimba yethu ingakwazi ukuzivumelanisa nokuzivocavoca okungenani okungama-20, yingakho kubalulekile ukubekela inselele kokubili amasistimu akho e-anaerobic kanye ne-aerobic ngokujima okufana ne-Tabata, kusho u-Jari Love, umqeqeshi womuntu siqu oqinisekisiwe kanye nenkanyezi ye-"Get Extremely Ripped: 1000 Hardcore "DVD.

"ITabata izophonsela inselelo abasebenzisi abathuthukile ngoba uvutha kakhulu ama-carbohydrate njengomthombo kaphethiloli ngesikhathi sokuzivocavoca okukhulu, bese uzoshisa amafutha, okuyikho okubalulekile kulabo abafuna ukwehlisa isisindo," kusho uLove.

Into ebalulekile okufanele uyikhumbule ngeTabata (ikakhulukazi njengesivocavoci esithuthukile) ukuthi okwenza kuphumelele kangako ukuqina okukhulu kakhulu kwesikhathi sokusebenza (i-Tabata protocol amasekhondi angama-20 awo wonke umzamo wokuzikhandla, olandelwa yimizuzwana eyi-10 yokuphumula, ephindaphindwayo inani lemizuzu emi-4). Ucwaningo lwasekuqaleni lweTabata lwalunababambiqhaza abazivocavoca kulo Amaphesenti angu-170 we-VO2 max-wabo inani eliphakeme le-oksijini umuntu angalisebenzisa ngesikhathi sokuzivocavoca okukhulu. Lokho kunzima ngendlela emangalisayo ukukwenza!

I-Tabata ayisebenzi uma wenza ukunyakaza okunzima okuthatha isikhathi eside ukukhuphula izinga lenhliziyo yakho (yingakho sithanda lezi zincomo zeseshini yombulali weTabata).

I-Bootcamp ka-Barry

Mhlawumbe awukakalungeli ukusunduza amathayi noma ukukhasa odakeni, kodwa usafuna ukujima okusha okuyinselele. Iya lapho uthanda khona ama-celebs UKim Kardashian, Jessica Alba, futhi Allison Sweeney (umphathi we Ukulahlekelwa Okukhulu Kakhulu) bayokhahlela izinqe zabo: IBarrycamp yeBarry. Le 'bootcamp' eqhutshwa yimiphumela ihlanganisa izikhawu ze-cardio nokuqeqeshwa kwamandla ngamabha, amabhendi, nama-dumbbells, konke kusethwe kumculo omnandi futhi kuholwa 'ama-sergeants' anempilo. Ungalindela ukushisa ama-calories angama-800-1,000 ngehora ngalokhu kuzivocavoca okunzima. Akuyona i-celeb ehlala eNew York noma eHollywood? Ayikho inkinga. Ungathola ukuthi impango yakho ikhahlelwe ekhaya noBarry (nethimba lakhe) ngeDVD yakhe.

Ngeminye imininingwane: Barrysbootcamp.com

Buyekeza kwe-