I-Sexier ngehlobo: Uhlelo Lokuzivocavoca Lomzimba Wamaviki angu-12

-Delile

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Ihlobo lisendleleni, futhi lokho kusho ukuthi kuyindaba yesikhathi kuze kube yilapho usuzongena eshibhini lokubhukuda lomzimba bese ufinyelela olwandle. Ukukusiza ubukeke futhi uzizwe umuhle, sibuze uJay Cardiello, umhleli omkhulu we-SHAPE nomsunguli we-JCORE Accelerated Body Transformation System, ukudala uhlelo oluzokusiza ukuthi ulahlekelwe ngamafutha futhi ukhulume kahle ngesikhathi sasebhishi. Lapha, uzothola ukujima okubili kokuqala ohlelweni lwakhe lwezinyanga ezi-3. (Chofoza lapha ukuze ubone ukuzivocavoca amasonto 3 no-4.) Okudingayo isisindo sakho somzimba nemizuzu engu-15 ukubumbeka, ube mncane, futhi uzizwe uzethemba kakhulu kunakuqala.

Lolu hlelo lusekelwe phezu kwesisekelo sokuqeqeshwa kwe-short burst (SBT), okugxile ekusetshenzisweni kwezikhathi ezimfushane zemizuzwana engu-30- kuya kwengama-60 yamaphrothokholi anamandla kakhulu alandelwa ukuzivocavoca okungaqinile.

"Ukuqeqeshwa okungokwesiko kwenhliziyo nemithambo yegazi kudla isikhathi kakhulu futhi imithetho esebenza ngokumaphakathi ingase ingakhiqizi imiphumela abayifunayo," kusho uCardiello. Lolu hlobo lokuzivocavoca lunciphisa isikhathi sokuqeqesha futhi luye lwaboniswa ukusiza ukunciphisa amafutha angaphansi kwesisu sakho. Ngaphezu kwalokho, ingashisa amanoni amaningi esikhathini esingamahora angama-24 (ngemuva kokumisa i-SBT) kune-cardio yendabuko.

Isebenza kanjani: Ngemizuzwana engama-30, yenza ukuphindaphinda okuningi kokuhamba ngakunye ngangokunokwenzeka, ugxile ekugcineni ifomu elifanele sonke isikhathi (bheka amavidiyo ngendlela efanele). Uma ukuqondanisa kwakho kuqala ukuwohloka, yehlisa ijubane bese uqedela ama-reps ambalwa. Njengoba uthuthuka, uzokwazi ukuqedela izimpinda eziningi phakathi nenkathi ngayinye yamasekhondi angama-30.

Ukujima 1: Ukuzivocavoca umzimba okuphansi kanye ne-cardio

Amaviki: 1 no-2

Izinsuku: 1 kanye 3

brightcove.createExperiences();

Ukuzivocavoca 1 kuhamba:

1. Amasondo Aphothwayo: Yenza imibuthano emikhulu ngezingalo zakho zijikeleza ziye phambili ngenkathi zimasha endaweni. (Amasekhondi angu-30)

2. Amasondo Aphothwayo: Yenza imibuthano emikhulu ngezingalo zakho zijikeleza zibuyele emuva ngenkathi umasha endaweni. (30 isekhondi)

3. Yeqela kuLou wami: Yeqa endaweni ephakeme ngangokunokwenzeka. (Amasekhondi angu-30)

4. Izikhundla zesigxobo: Yenza ukuphakama komlenze oqondile kuphakanyiswe ngezandla ezeluliwe ngaphandle komzimba. (Amasekhondi angu-30)

5. Abahamba ngezinyawo be-Hip: Phakamisa idolo lakho langakwesokudla bese ukhahlela umlenze wakho uphume, ushintshana emuva uye ngaphambili. (30 isekhondi)

6.I-Side Outs: Thatha lokhu kuchazwa kwe-volleyball kufinyelele ezingeni elisha lonke. Phuma ukuphuma kwamaphaphu ngakwesokunene. (30 isekhondi)

7.Twirlers: Biyela umlenze wakho ngendlela yewashi ugcine uphansi. (30 isekhondi)

8.Twirlers: Biyela umlenze wakho ngokwewashi uwugcine uphansi. (30 isekhondi)

9. Ama-Beach Buddies: Yenza ama-squats ajulile izinyawo zivele kancane. (30 isekhondi)

10. Abahamba ngezinyawo: Yenza inombolo yokuzivocavoca engu-5 ngakolunye uhlangothi. (30 isekhondi)

11. Emaceleni: Yenza inombolo yokuzivocavoca 6 ngakolunye uhlangothi. (30 isekhondi)

12. Ama-Twirlers: Zungelezela izingalo ziphikisana newashi. (30 isekhondi)

13. Ama-Twirlers: Zungezisa izingalo ngokwewashi. (30 isekhondi)

14. Shintsha: Yenza ukugxuma kwamaphaphu ngokushintshana. (30 isekhondi)

15. Izingcezu ze-booty: Yenza ukukhahlela okuphezulu kwezinhlangothi ezishintshayo. (30 isekhondi)

16. I-Star-Lites: Eyaziwa nangokuthi ojeke be-plyo-jumping. (30 isekhondi)

17. Seal Eqa: Qala ukuma nomzimba wakho ku-"X." Shaya izandla ndawonye phambi kwakho njengoba imilenze igxuma ndawonye-ivula futhi ivala, okufana nojeke ovamile wokugxuma. (30 isekhondi)

18. Imithungo Yesiphambano: Qala endaweni engu- "X" futhi bese ushintshanisa izandla nezinyawo zombili weqa uvulekile bese uwela. (30 isekhondi)

19.Ompompi Bompompi: Ngena endaweni ebanzi ye-squat bese ugijima endaweni ngokushesha ngangokunokwenzeka. (30 isekhondi)

20. Onogada: Sprint endaweni ngokushesha ngangokunokwenzeka. (30 isekhondi)

21. Ama-Sea Girts: Lunge bese ukhahlela isinqe sakho ngomlenze wangemuva ubuyela elungeni ngakwesokudla. (30 isekhondi)

22. Ama-Sea Girts: Lunge bese ukhahlela isinqe sakho ngomlenze ongemuva ubuyela kulokho ohlangothini lwesobunxele. (30 isekhondi)

23. Amagagasi Aphakeme: Bamba indawo yephaphu ngakwesokudla. (30 isekhondi)

24. Amagagasi aphezulu: Bamba isikhundla se-lunge ohlangothini lwesobunxele. (30 isekhondi)

25. Amanzi Akhuphukayo: Yenza i-squat ejulile ngenkathi uvula izingalo ngangokunokwenzeka ngemuva komhlane wakho bese uzivala phambi komzimba wakho. (30 isekhondi)

26. Ukushona kwelanga: Bamba endaweni ephansi ye-squat. (30 isekhondi)

27. Izinyanga Ezihhafu: Okunye ukuphakamisa imilenze okwenziwe ngokunyakaza kwe-U-ukujikeleza ngaphambili kuya emuva bese ubuyela ngaphambili kushintshana izinhlangothi ezingakwesokunxele nezingakwesokudla. (30 isekhondi)

28. AmaCrescent: Omunye umlenze uphakamisa uye phambili ngezingalo ngaphezulu. (30 isekhondi)

29. Ukhula lwasolwandle: Amanye amadolo abamba phambi komzimba wakho. (30 isekhondi)

30. Ukubingelela: (30) Yenza umthandazo ophefumulayo ngezandla ndawonye uziphakamise ngokuvuleka kwekhanda ukuze wehlise emaceleni akho. (30 isekhondi)

Ukujima 2: Ukuzivocavoca umzimba okuphezulu kanye ne-cardio

Amaviki: 1 no-2

Izinsuku: 2 kanye 4 brightcove.createExperiences();

I-Workout 2 ihamba:

1. Rise futhi Shine: Njengoba wehlela ku-squat ebanzi, nweba izingalo zakho uziphumele ngaphandle bese ushwibeka eceleni. Njengoba ukhipha emuva endaweni ye-squat, jikisa izingalo zakho ngaphezulu. (30 isekhondi)

2. Izindunduma Zesihlabathi: Beka izingalo zakho endaweni yokuthinta (ukufaka amagoli) uphakamise izandla zakho phansi naphezulu. (30 isekhondi)

3.Groves kakhukhunathi: Imijikelezo yengalo eyaphambili phambili. (30 isekhondi)

4.Groves kakhukhunathi: Imibuthano yengalo engemuva engemuva. (30 isekhondi)

5. Amafuphi we-Bikini: Phakamisa izingalo ngaphezulu bese uzungelezela izingalo ngaphakathi. (30 isekhondi)

6.I-Bikini Briefs: Phakamisa izingalo ngaphezulu bese uzungelezela izingalo ngaphandle. (30 isekhondi)

7. Abahamba ngezinyawo: Endaweni ebanzi yezikwele, nweba izingalo phambi komzimba ngqo phezu kwamadolo ngezithupha eziguquliwe. Bese, yehla izithupha uye endaweni ye-groin bese ushwibeka phezulu futhi emuva ngokushesha ngangokunokwenzeka. (30 isekhondi)

8. Hamba Ipulangwe: Ukusuka lapho umile khona, thinta izinzwane zakho bese uphuma uye endaweni yokuma phezulu. Bese ubuyela emuva uye kuma. (30 isekhondi)

9. Ipulangwe liyajika: Esimeni esijwayelekile sokuphusha thatha isandla sokudla bese uzungezisa isibali sakho sengalo ngokwewashi ngaphansi kwehlombe lakho njengokungathi ukhuhla phansi. (30 isekhondi)

10. Ipulangwe Liyajika: Esikhundleni se-pushup, jikelezisa ngakwesokunene ngokwewashi. (30 isekhondi)

11. Ipulangwe Liyajika: Esimweni se-pushup, jikelezisa ngakwesokudla ngakwesobunxele. (30 isekhondi)

12. Ipulangwe liyajika: Esikhundleni se-pushup, jikelezisa ukubala kwesokunxele ngakwesokunxele. (30 isekhondi)

13. Isibhakela Pumpin ': Hlala endaweni yepulangwe bese ushintsha izibhakela eziya phambili ngezingalo zesobunxele nangakwesokudla. (30 isekhondi)

14.Imifudlana Yomoya: Kusuka endaweni yepulangwe, phakamisa izingalo uye phambili kushintshana kwesokudla nakwesobunxele. Gcina izingalo ziqonde. (30 isekhondi)

15.Ukusindiswa Kwasebhishi: Kusukela endaweni yepulangwe, phakamisa idolo lakho langakwesokudla uye esandleni sakho sokudla bese ushintshela ngokushesha ohlangothini lwesobunxele bese uyaphinda. (30 isekhondi)

16. Izinqaba Zesihlabathi: Kusuka endaweni yepulangwe, phakamisa idolo lakho langakwesokudla ngakwesokunxele sakho bese ushintshela ngasohlangothini lwesobunxele bese uphinda. (30 isekhondi)

17.Izinhlanzi ezifakwe ezinkanyezini: Ukusuka endaweni yeplanka, jikisa umlenze wangakwesokudla uye ohlangothini lwesokudla. (30 isekhondi)

18.Izinhlanzi ezifakwe ezinkanyezini: Kusukela endaweni yepulangwe, jika umlenze wesobunxele uye ohlangothini lwesobunxele. (30 isekhondi)

19.Amabhodi Okutshuza: Qala endaweni yepulangwe bese ukhuphukela ngakwesokunene sakho, bese isandla sakho sobunxele ukuze usesikhundleni se-pushup. Shintsha ukunyakaza okubuyela emuva uye endololwaneni yakho yangakwesokudla, bese uyishiya ingobe. (30 isekhondi)

20.Ukucwilisa isikhumba: Qala endaweni yenja eyehlayo bese uthinta isandla sakho edolweni eliphambene njengoba uphakamisa unyawo lwakho phansi uletha idolo esifubeni sakho futhi ushintshanisa. (30 isekhondi)

21. Izihlalo Zasolwandle: Yenza ama-push-ups emadolweni akho. (30 isekhondi)

22. Amasethi e-Swing: Esimeni sokusunduza emadolweni akho, shaya ngokushesha ingalo eyodwa phambi kwakho, ushintshana izinhlangothi ngokushesha ngangokunokwenzeka phambi komzimba wakho. (30 isekhondi)

23. Izimpukane Zomlilo: Yima endaweni ejiyile ejulile bese ushaya phambili ngokushesha ushintshanisa izingalo ezingeni lekhala. (30 isekhondi)

24. Ukuqhuma Kwasolwandle: Okunye ukusikeka okuphezulu endaweni ye-squat isikhundla, izinyawo ezijikayo lapho ushaya isibhakela. (30 isekhondi)

25. Ukucindezela Kukalamula: Esikhundleni se-squat semi, landisa izingalo eceleni bese uzishaya emuva ngokushesha ngangokunokwenzeka, ucindezele amahlombe akho ehlombe ndawonye. (30 isekhondi)

26. Amaconsi Elamula: Hlala endaweni eyisikwele futhi ushayele izindololwane emuva emuva ngokushesha okukhulu, ucindezele amahlombe akho ehlombe ndawonye. (30 isekhondi)

27. Fly Away: Esimeni esifanayo se-squat, welula izingalo ohlangothini bese uzihambisa phezulu naphansi njengenyoni ngokushesha okukhulu. (30 isekhondi)

28. I-Flutter Kicks: Ukuma uqondile phakamisa idolo lakho langakwesokudla bese welula umlenze uye phambili. Yehlisele phansi bese uyiphinda ngakwesokunxele. (30 isekhondi)

29. Izitulo zebha: Ukubuyela esimweni se-semi squat, welula izingalo eceleni bese ushanela izingalo uzibhekise ebusweni bakho kanye ngesikhathi. (30 isekhondi)

30. Izinyanga ZaseCrescent: Ukuma ume mpo, kancane udonse indololwane yakho ngemuva kwekhanda lakho ngesandla esiphambene eselula imisipha yakho. Shintshela kolunye uhlangothi. (30 isekhondi)

31. Ukubingelela: Uhefuzela kakhulu, beka izandla zakho endaweni yokuthandaza ngaphezulu, uzivule bese uzithoba phansi ukuze uvale. (30 isekhondi)

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