Nangona ndithanda iividiyo zoqeqesho, kuza ixesha apho intandokazi yakho yakudala iphinda-phinda. Kwaye jonga, ndiyaziwa ngokulandela iividiyo ezifanayo iminyaka; jonga wena impambano kunye noJake DuPree weClass FitSugar. Kodwa nangona iiseshoni zoqeqesho zazinzima, ndandifuna ukutshintsha isantya sam.
IMorning Meltdown 100, inkqubo entsha yeBeachbody, yenze konke okusemandleni ukuhlangabezana nale mfuno. I-"100" kwisihloko ibhekisa kwinani lemisebenzi eyodwa kwinkqubo. Kufuneka wenze enye yonke imihla (ngokukhethekileyo kusasa, kodwa ngokwenene ngalo lonke ixesha unokuyifumana) kangangeentsuku ezili-100. Ke ngokungafaniyo nezinye iinkqubo ezininzi ezisekwe kwividiyo, awuphindi umsebenzi ofanayo veki nganye okanye enye iveki. Injongo kukukhangela umgca kwaye ubukele yonke ividiyo, ukusuka kwi-1 ukuya kwi-100.
I-Beachbody indinike ithuba lokuzama le nkqubo ikhethekileyo, kwaye ngokunyanisekileyo ndandingazi ukuba ndilindele ntoni. Emva kokuzivocavoca kwe-12, kufuneka nditsho ukuba ndichukumisekile.
Into endiyithandayo: Umculo, iintlobo ezahlukeneyo kunye neentshukumo ezivuselelayo.
Umsebenzi ngamnye uquka ukufudumala okufutshane, iisekethe ezimbini okanye ezintathu ze-cardio okanye uqeqesho lwamandla, kunye nexesha lokuhlaziya ngokukhawuleza. Iyonke, ividiyo inokuba yi-20 ukuya kwimizuzu engama-30 ubude. Iqhutywa ngumqeqeshi uJeriko McMatthews kunye neqela lamadoda nabafazi abanzima emva kwakhe.
IJeriko yayiziva ingumhlobo opholileyo noqondayo oye wachwetheza ngokuchanekileyo i-abs kunye neetoni zokuvuselela kunye nobuchule bokwenza imikhono yakhe. Undenze ndaziva ndikhuthazekile kwaye ndikhuthazekile ukuba nditshintshele kwisilungisi okanye ndithathe iintsimbi zam ezinzima. Kwaye enye yezona zinto zipholileyo zeprogram kukuba umsebenzi ngamnye umiselwe i-DJ ephilayo e-studio enezixhobo. Asiyongxangxasi nje, kananjalo; Embindini welophu, iYeriko iya kucela isantya esikhawulezayo okanye esicothayo ngokuxhomekeke kubunzima okanye ubunzima bentshukumo. Ndixakeke kakhulu kukuzilolonga kwesingqisho, ngoko ibiyindawo enkulu yokuthengisa kum; ukuhambisana nomculo kuyakhuthaza kwaye kulucelomngeni.
Ukwahluka kocwangciso kwathetha ukuba suku ngalunye luquka iseshoni yoqeqesho entsha endingazange ndiyibone ngaphambili. Yandimangalisa indlela eyayindikhuthaza ngayo. Ngaphambili, ukuphindaphinda iividiyo zokuzilolonga kwakuthetha ukuba ndandikhumbula umthambo endandiwoyika ngokwenene, nto leyo eyandikhokelela ekubeni ndiyeke ukuzilolonga kangangeeyure ukunqanda iintlungu endandisazi ukuba ziya kuza. Nge-Morning Meltdown 100, ekuphela kwento oyaziyo malunga nokusebenza kosuku yayiyinjongo yakho (i-cardio, amandla, i-HIIT, ukubuyisela, okanye "iklabhu yokulwa") kunye nezixhobo ozifunayo. Kwakufana nokuya eklasini ngokwakho, apho ungaqinisekanga ngento omawuyilindele kodwa unemincili (kwaye mhlawumbi unovalo) ukuze ufumanise.
Iiseshoni zoqeqesho ngokwazo zazinzima kwaye zineentshukumo ezininzi endingazange ndizibone ngaphambili, ezifana neziglasi zokukhulisa, umnqamlezo phakathi komkhweli weentaba kunye ne-burpee, kunye nentliziyo enzima kumbindi kunye nentloko. Umzimba ophezulu Ukuzivocavoca umzimba kugxininise kumzimba ophezulu, umzimba ophantsi okanye umbindi, kunye nobunzima obudibeneyo ngokubanzi. Iintsuku ze-cardio zatyhala isantya ngokugqabhuka kokubaleka kunye nokutsiba. (Iseshini enye ye-cardio yaphela nge-100 imizuzwana yokutsiba okukhulu kwe-skater, eyandishiya ndigqunywe ngumbilo.) Iiseshoni zoqeqesho lweklabhu yokulwa, ezazizezinye zezinto endandizithandayo, kubandakanywa ukukhaba kunye nokubetha kwiindlela zokulwa ezahlukeneyo ezifana namanqindi, i-Muay Thai. kunye nekarati.Nangona iMorning Meltdown 100 yayingeyona nkqubo yoqeqesho inzima endakha ndayenza, ndandisiva isantya kunye nobunzima bokukhawulezisa intshukumo nangexesha lokuzilolonga kwe-12 endiye ndanalo. iinyani. Kwaye asikuko ukuba andiyiva imiphumo. Indibaniselwano yokwakha umzimba kunye neentshukumo zokutsiba zilimaza i-glutes kwiveki eqinile.
Intshukumo nganye iza namanqanaba ahlukeneyo eemod. Ngokuqinisekileyo ndingacebisa ukuba ndizisebenzise kuba iintshukumo ezininzi zinempembelelo enkulu kwaye zicela umngeni kungekuphela nje amandla am kunye nesantya, kodwa kunye nokulinganisela kunye nobuchule bam.
Ingxaki enokwenzeka: ufuna ubunzima
Iiseshoni zokuqeqesha amandla zezona zisebenzayo ukuba unokufikelela kwiisindo, ezinokuthi zibe yingxaki kulabo bethu basebenza ngokukodwa kwi-salon yethu. Ukuba unobulungu bejim, unokwenza le nto ndiyenzileyo: khuphela ukuzilolonga kosuku kwifowuni yakho nge-app yeBeachbody, emva koko ufolele kwiSitudiyo seKlasi engenanto. (Ukusebenzisa usetyenziso kukuvumela ukuba ulandelele ukubalwa kweekhalori kunye nezinye izibalo ngeApple Watch, ukuba unayo.) Ukuba ukhetha ukuzilolonga ekhaya, ndiza kwenza utyalo-mali ubuncinane kwiipere ezintathu zobunzima obuncinane, obuphakathi, kunye nobunzima. (Ukuba awuyazi ukuba ubunzima bakho bufanele bube kangakanani, jonga esi sikhokelo.) Ngokuqhelekileyo, awuyi kuzisebenzisa zonke kwi-workout efanayo, kodwa iisindo ezahlukeneyo zikunika ukhetho lokunciphisa ubunzima bakho okanye ubunzima. cela umngeni ngokwakho. kunye nephezulu Kufuneka kuqatshelwe ukuba i-cardio, ukulwa kweklabhu kunye nokuzivocavoca ngokuqhelekileyo kuhambelana kuphela nobunzima bomzimba.
Lilonke, nangona kunjalo, ndifumanisa oku kusebenza kusebenza, kubandakanyeka, kwaye kufikeleleka nokuba ukwinqanaba elingakanani na. Kwaye kwilizwe lokomelela elimdaka kakhulu, ndihlala ndilangazelela ukuzama into endingazange ndiyenze ngaphambili, njengomboniso wevidiyo one-100 yokujima eyodwa. Ngethuba nje unezixhobo eziyimfuneko, i-Morning Meltdown 100 iyindlela efanelekileyo kwabo bafuna ukuthatha inxaxheba kwiprogram ende (khumbula, iintsuku ze-100!) Kwaye ngubani owenza umsebenzi omfutshane kunye oqinileyo ngexesha. Ukuba ufuna ukuzama ngokwakho, unokujonga itemplate yoqeqesho ekhoyo kwiYouTube (simahla!).
Umthombo womfanekiso: Beachbody
