Ufuna indlela yokuzivocavoca ekhaya ngezingcingo ezincane zesikhathi? Umqeqeshi wama-Craig Ramsay unomsebenzi omkhulu ongawasebenzisa ukushisa ukhalori ngenkathi ulala embhedeni wakho.
I-Craig iphrofayli uma kuziwa ekusebenzeni kokudala. Futhi uyintandokazi yaseHollywood phakathi kwezinkanyezi ezigcina imizimba yazo ifane. Uqeqeshe iBeth Behrs noKat Dennings ( 2 Broke Girls ), uNine Parker ( The Insider, TMZ ), uJackie Warner (Bravo Reality Star, Fitness Guru) kanye noGiada De Laurentiis.
Akagcini nje ngokuhlinzeka ngamakhasimende akhe ngokuphumelelayo, kodwa futhi uyathanda ukuzijabulisa. Ukudla Kwakhe , Burn It uchungechunge lwevidiyo kuzokwenza ukuthi uhleke ngenkathi ushisa ama-calories.
Indlela Yokukwenza Ukuzivocavoca
Lolu hlelo lokusebenza lusebenza ngoba ukufaka ezincane ezinhlanu ukuya kwezingu-10 emininingwaneni yakho ngosuku lwakho kuye kwafakazelwa ukuthi kusebenza kahle, uma kungenamandla kakhulu, kunokusebenzisa ngokuqhubekayo imizuzu engu-20 ngokuqondile. Lo msebenzi ungangena kalula ohlelweni lwakho lwansuku zonke ngokumane ulandele izinyathelo zakho zokuzivocavoca lapho ubuka ithelevishini yakho oyithandayo noma uhlelo lwezemidlalo.
U-Craig ukhombisa ukuthi uma uhlelo lwakho lwe-TV lithatha i-break break, umzimba wakho kufanele ugijime. Njengoba isimiso sesigamu sesigamu sehora sinezimayini ezingaba ngu-10 esitshela ukuthi ngohlelo lwehora elilodwa ungashisa noma yikuphi ama-calories angu-150 kuya kwangu-250 ngalezi zivivinyo ezi-3 ezilula ezijikelezayo.
- Ukuzivocavoca # 1: I-Couch Can-Can
Hlala emkhawulweni we-sofa bese ubeka izintende zezandla zakho ohlangothini ngalunye lwezinqunu zakho. Nciphise ukuphangwa emkhunjini njengobe uzokwenza i-triceps idiphoze . Bamba leso sikhundla ngezinyawo zakho phansi kanye namadolo akholwa ngama-90 degrees. Izindwangu zakho kufanele zigcinwe kancane futhi zihambisana, zibhekene ngemuva kombhede.
Manje "iyakwazi" ukukhahlela imilenze yakho, qala ngomlenze wesokudla bese uyikhahlela ngqo phambi kwakho ngaphezu kwezinyathelo zakho. Buyisela unyawo phansi. Hamba izinyawo zingasuki emhlabathini futhi unomlenze wesokudla esifanayo ukhawuleze uwele ngaphesheya kwesokunxele sakho, ubuyele unyawo phansi, uthathe elinye i-hop encane bese uphinda ngakwesobunxele. Uzozwa lo mzimba ogcwele ku-triceps yakho, izibikezelo, amahlombe, isifuba, umgogodla, glut, ama-hamstrings, ama-quads namathanga angaphakathi.
- Ukuzivocavoca # 2: Ama-Punches Control Remote
Yima phambi kombhede obhekene ne-TV. Beka izinyawo zakho zifana nendawo futhi zihluke kancane kunezingxenye zezintambo ngaphandle (okufana nesimo sumo). Bambelela kusilawuli sakho esikude ngakwesokunene. Yenza i-punch engu-4 yangaphambili ngakwesokunene ngenkathi uhlahlisa umzimba wakho kancane ekubhekeni kombhede wombhede nge-punch ngayinye. Nge-fourth punch ibhokisi lakho akufanele neze uthinte embhedeni. Manje, qhubeka uphinde uphinde uphinde uphakamise i-combo / squat ukuphakamisa i-combo, nge-punch yokugcina okumele uyibuyisele kufanele ubuyiselwe esimweni sokuma sumo.
Shintsha ukude ngakwesokunxele bese uphinde ulayishe. Ukuzivocavoca umzimba okugcwele kusebenza ngamathole akho, ama-hamstrings, quads, glutes, forearms, biceps, triceps, amahlombe, esifubeni, amathanga angaphakathi nangaphandle. Ubuye usebenzise umgomo wakho lapho uzinzisa umzimba wakho.
- Ukuzivocavoca # 3: Abaqaphi bokubheja
Qala ngamagqabha akho embhedeni wokulala kanye nezandla zakho ndawonye. Beka isifuba sakho phezu kwezilwane zakho, izinyawo phansi. Umzimba wakho uzoba endaweni yeplanki . Ungavumeli ukuthi izinyathelo zakho zidonsa bese uzama ukugcina umzimba wakho ngqo.
Phakamisa uphinde ubeke isandla sakho sokunene emaphethelweni embhedeni, njengokungathi ulungiselela isikhundla se-pushup. Ngokushesha faka isandla sakho sokunxele ngaphesheya uqhubeke nokugeleza phezulu phezulu eplanini ye-pushup. Buyela ngokucophelela uye phansi endaweni yakho yeplank, uqale nge-elbow yakho yesandla nangesandla, nge-elbow yakho yesokunxele nesandla ukuze ulandele. Cabanga "phezulu, phezulu, phansi, phansi" kwisigqi se-metronome.
Phinda lokhu kulandelana kokuqala ngesandla sangakwesokunxele nengalo. Ngalesi sishisa sekhalori usebenza imisipha yakho yomzimba (izibeletho nezibopho), ukuhlehla emuva, isifuba, i-biceps, i-triceps, amahlombe, izibikezelo kanye nama-lats.
Yiqiniso, uma udla okungaphezulu kwama-khalori asebenzayo owodwa uma udla, kufanele uhlele ukwenza lo msebenzi njalo. Ungaphinda wenze umsebenzi ohlukile we- TV ngezinsuku ezithile ukuze usebenzise imisipha ehlukene futhi uphuze amafutha amaningi.