Umsebenzi kaBob Harper weBikini weCardio Workout

Umxholo

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Kwezihlunu kuyinto sexy. Imisipha ngaphandle kwamafutha ngaphezulu kwayo isexier (ngakumbi xa uku-bikini yakho). Yongeza le misebenzi ye-cardio evela kuBob Harper ekusebenzeni komzimba wakho we-bikini ukuze ufumane umzimba onqabileyo, onethoni okwenza uzive ukhulu kwiziqwenga zakho ozithandayo (nayo yonke enye into). Ukufumana iziphumo ezilungileyo, yenza enye ye-fat-blasting cardio esebenzayo ngaphantsi kweeyure ezine okanye ezintlanu ngeveki. Uninzi lwezi zinto, uya kusebenzisa iNqanaba lokuSebenza okuQinisekisiweyo (RPE) njengesikhokelo sakho. I-RPE ye-1 ilingana nokulala esofeni; i-10 iyaprinta ibhasi.

Bob Harper kaThixo Bikini Body Cardio Workout #1: Iisekethe

Isicwangciso samandla se-Bikini Body Countdown (BBC) sele simiselwe njengesekethe, kuba awuphumli phakathi kweentshukumo (ngokucacileyo, ukuba ufuna ukuphefumla, yiya kuyo). Kodwa unokutshintsha phakathi kokuhamba kwamandla kunye ne-cardio (umzekelo, ukutsiba ngentambo okanye ukwenza amanyathelo kwisitulo). Yongeza nje imizuzwana engama-30 ukuya kumzuzu we-cardio phakathi kweseti nganye ye-Bikini yomzimba womzimba kwaye uphumle kuphela ekupheleni kwesekethe nganye.

Bob Harper kaThixo Bikini Body Cardio Workout #2: Izithuba

Kabini ngeveki, yenza lo msebenzi wokuvala ikhefu ngalo naluphi na uhlobo lwe-cardio. Ukuba uyenza ngaphakathi kumatshini, sebenzisa isantya, ukuxhathisa kunye / okanye ukucofa amaqhosha ukunyusa ukuqina. Ukusebenza ngakumbi okufutshane okuhlawula ngokwenene, jonga ezi zicwangciso zoqeqesho lwexesha.

Umzimba kaBob Harper weBikini weCardio Workout # 3: Hills

Kanye okanye kabini ngeveki, krazula i-incline/resistance and power up and down a few 4- to 6-minute-hills (esi sicwangciso se-cardio sisebenza nalo naluphi na uhlobo lwe-cardio). Okanye uqhume iikhalori ezingama-500 ngokukhawuleza ngesi sicwangciso sokuhamba ngebhayisikile sangaphakathi esigcwele iinduli.

Bob Harper kaThixo Bikini Body Cardio Workout #4: Umgama

Kanye ngeveki, khipha imizuzu engama-45 ukuya kweyure ngokuqina okuphakathi (i-RPE ye-5-6) yokuzivocavoca i-cardio. Unokunyuka, uhambe, ubaleke, ibhayisekile-nantoni na oyithandayo. Ukuzilolonga okunje kudla ngokutshisa amakhulu eekhalori (ukuba ugcina ubuncinci beqondo eliphakathi) kwaye ukuzilolonga okude kunokugcina imetabolism yakho ivuselelwe kwiiyure ezimbalwa emva kokuba ugqibile. Ukuba ukubaleka kukukhetha kwakho okuphezulu, zilungiselele ngezi ndlela zi-7 ezifanelekileyo zokuhlala u-hydrated kwimitsi emide.

Umzimba kaBob Harper weBikini weCardio Workout # 5: Igumbi lokuhlala elinamafutha

Wahlala ekhaya ngaphandle komatshini we-cardio? Ngelixa ujonga ngapha nangapha kwaye ucinga ukuba akukho nto unokuyenza ngaphandle kwezixhobo, uya kuba uphazama! Zama le sekethi yamandla e-quickie efuna ubunzima bomzimba wakho kuphela. Yenze izihlandlo ezininzi kwaye ujike indlu yakho ibe yindawo yokuzivocavoca! Ibhonasi: Le mizuzu ilishumi, umzimba oqhelekileyo wokuzilolonga uqhume amafutha kwaye isithukuthezi.

Ukubalwa okungaphezulu kweBikini kwi-2011:

• Iingcebiso ngokutya: Yitya iNdlela yakho kwiNdawo ye-Bikini e-Lean

• IMIFANEKISO: AmaZiko amaBikini aDumileyo, emva koko nangoku

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