Ukusebenza kweBikini Body Cardio kaBob Harper

-Delile

• Buyekeza kwe-

Imisipha iyathandeka. Imisipha engenawo amafutha ngaphezulu kwawo imnandi nakakhulu (ikakhulukazi uma uku-bikini). Faka lokhu kuzivivinya kwe-cardio okuvela kuBob Harper ekusebenzeni komzimba wakho nge-bikini ukuze uthole umzimba omncane, onethoni okwenza uzizwe umuhle kucezu lwakho oluthandayo (nakho konke okunye). Ukuze uthole imiphumela emihle, yenza okunye kokuvivinya umzimba okunamafutha okungaphansi kwamahlandla amane noma kahlanu ngesonto. Kokuningi kwalokhu, uzosebenzisa i-Rate of Perceived Exertion (RPE) njengomhlahlandlela wakho. I-RPE ka-1 ilingana nokulala kusofa; u-10 uyagijima ebhasini.

I-Bikini Body Cardio Workout kaBob Harper # 1: Amasekethe

Uhlelo lwamandla weBikini Body Countdown (BBC) seluvele lwamiswa njengesifunda, ngoba awuphumuli phakathi kokuhamba (kusobala ukuthi, uma udinga ukuphefumula, kwenze). Kodwa ungakwazi futhi ukushintsha phakathi kokunyakaza kwamandla kanye ne-cardio (isb., intambo yokugxuma noma ukwenza ama-step-ups ebhentshini). Vele ungeze imizuzwana engama-30 kumzuzu we-cardio phakathi kwesethi ngayinye yokuzivocavoca amandla we-Bikini Body bese uphumula kuphela ekugcineni kwesekethe ngayinye.

Bob Harper sika Bikini Body Cardio Workout #2: Izikhawu

Kabili ngesonto, yenza lokhu kuzivocavoca isikhawu nganoma yiluphi uhlobo lwe-cardio. Uma ukwenza ngaphakathi emshinini, sebenzisa isivinini, ukumelana kanye / noma ukuthoba izinkinobho ukukhulisa umfutho. Ukuze uthole ukusebenza okufushane okwengeziwe okukhokha ngempela, hlola lezi zinhlelo zokuqeqesha zesikhawu.

Bob Harper sika Bikini Body Cardio Workout #3: Hills

Kanye noma kabili ngesonto, khuphula ukuthambekela/ukumelana futhi uphakamise futhi wehle emigqumeni embalwa eyimizuzu emi-4 ukuya kweyisi-6 (lolu hlelo lwe-cardio lusebenza nanoma yiluphi uhlobo lwe-cardio). Noma qhuma amakhalori angama-500 ngokushesha ngalolu hlelo lokuhamba ngebhayisikili lwangaphakathi eligcwele amagquma.

Bob Harper's Bikini Body Cardio Workout #4: Ibanga

Kanye ngesonto, khipha imizuzu engama-45 kuya ehoreni ngamandla aphakathi nendawo (i-RPE ka-5-6) yokuzivocavoca umzimba. Ungakwazi ukuhamba, ukuhamba, ukugijima, ukuhamba ngebhayisikili-noma yini oyithandayo. Ukusebenza okufana nalokhu kuvame ukushisa amakhulori amaningi (uma ugcina okungenani amandla aphakathi nendawo) nokusebenza okude kungagcina imetabolism yakho ivuselelwe amahora ambalwa ngemuva kokuqeda. Uma ukugijima kungukukhetha kwakho okuphezulu, zilungiselele ngalezi zindlela ezi-7 ezinhle kakhulu zokuhlala unamanzi ekugijimeni kwebanga elide.

I-Bikini Body Cardio Workout ka-Bob Harper #5: Igumbi Lokuhlala I-Fat-Burner

Wanamathela ekhaya ngaphandle komshini we-cardio? Nakuba ungase ubheke nxazonke futhi ucabange ukuthi akukho ongakwenza ngaphandle kwemishini, uzobe unephutha! Zama le sekhethi yamandla e-quickie edinga isisindo somzimba wakho kuphela. Kwenze izikhathi eziningana futhi usuphendule indlu yakho indawo yokuzivocavoca! Ibhonasi: Le mizila eyi-10, umzimba ophelele wokuqhumisa umzimba uqhumisa amanoni futhi isithukuthezi.

Ukubalwa Kwe-Bikini Body Ngini 2011:

•Amathiphu Okudla: Yidla Indlela Yakho Eya Kumzimba Othambile we-Bikini

•IZITHOMBE: Imizimba Yama-Bikini Yosaziwayo, Ngaleso sikhathi Namanje

Buyekeza kwe-