Ukuhamba umsengi ne Leslie Sansone: ncomo ezilahlekileyo ubunzima

Kwaye yintoni akazange pereprobuyut abanqwenela ukuncipha! Ke wena Cardio ndidiniwe, nezeZumba, ukufaneleka, tai-bo iziqalelo wamanqindi Thai kunye aerobics, kwakunye noqeqesho kokwenza ku ejimini. Kwaye ke, akukho namnye Awulibale ethembisa umzimba itshokolethi azithe, zokuthambisa nemisela izidlo yakho yokudla. Njengoko bathi, yonke into kufuneka kwenziwe ngobulumko kwaye zidityaniswe.

Yiloo nto kanye le imo, asingabo bonke asinde. Ngenxa yoko, kukho ukusilela unikezelo lwamandla, kukho ndlelantle ifomu imidlalo, kunye imithambo ekhaya ngokubanzi ezifakwe rhoqo "ukuba kamva". Enye into, xa into entsha kwaye unika umdla. Umzekelo, ukuba lohambo Leslie Sanson. Izimvo yale nkqubo ukuze unciphise umzimba kwaye siya kufikelela kweli nqaku.

Makhe nazane, umhlohli qete!

Ngoko ke, ehamba kunye Leslie Sansone (ukubuyekeza kuya kuxutyushwa kweli nqaku) - oko ngobuchule waqamba entsokothileyo, yahlulwe yaba amazinga eziliqela obunzima. Wenza kakhulu ngokwenene ibhinqa-umqeqeshi, lona ngokwalo-plus 50 luluhle kwaye imilo yomzimba efanelekileyo.

Ngokutsho kuninzi Leslie, iindlela zakhe ukuncipha ngokuphindaphindiweyo kuvavanywa, kuquka yena. Oku kuthetha ukuba zisebenza. Okwangoku, ezemidlalo, nomfazi kwimali efundisa gingxi indlela wonke. Waziwa phantsi igama Walk at Home okanye "ukuhamba umsengi kunye Leslie Sansone." Izimvo umqeqeshi ukulungela athethe ngokwabo. Iminyaka engaphezu kwama-25, Heroine yethu ngobukroti ukulwela indlela yokuphila esempilweni kunye nomzimba neyi ezininzi abadlali bakhe. Abaninzi kubo baye baqaphela imigudu umluleki isidima uze uthethe ngaye amagama kuphela amnandi.

ulwazi ngokubanzi malunga indlela ukulahleka kobunzima

"Ukuhamba umsengi kunye Leslie Sansone '(nabaxhasi ncomo ezilahlekileyo indlela ubunzima ukuqinisekisa olu lwazi) yinkqubo lezemidlalo ezizodwa evumela unciphise umzimba ngokuhamba. Kwaye ukwenza le mithambo unakho ukukhetha kuba esitratweni, yaye ngaphakathi endlini. Noko ke, isiseko leyo singahambi zinyalasa, kunye neentshukumo ekhawulezileyo ziqhutywa ngamandla ezahlukeneyo kunye rhoqo.

Iinkcukacha indlela elula nezifikelelekayo

yonke entsokothileyo "Ukuhamba Leslie Sansone '(ncomo ngayo ukuze bafunde ukuba le ndlela iyasebenza ekulweni ubunzima excess) yahlulwe yaba amazinga ezintlanu. Bonke bephela babizwa iikhilomitha kwaye athathe ingqalelo amanqanaba ahlukeneyo uqeqesho ebonakalayo inxaxheba kule program abantu. Kuqala neqela "Miles №1", kulandele "Mile №2», «№3» makenjenje "5".

Ngokutsho abalandeli le ndlela, le khosi - ziyintsikelelo ngokwenene wevila. Eyona nto kukuba abaninzi iphupha ukunciphisa umzimba, kodwa mhlawumbi nangoko silindele ukufumana iziphumo elide-ilindelwe, okanye ufuna ukuba ifakwe njengoko kancinane umgudu unako ukwenza njalo. Kakade ke, asinakukwazi kwamkela ukuba ngaba akufuneki ukuba wenze milembelele obukhulu Cardio okanye usoloko udiniwe kakhulu, nto leyo, ngokuzenzekelayo, nabo emsebenzini. Unokuyicingela indlela ehamba phantsi ividiyo, uye uphefumla, ufumana intlawulo entle, kwaye ukhule obhityileyo. Ngoko ke, ngaba Ndiyiqala apho "Ukuhamba Leslie Sansone 1 imayili"? ncomo Umsebenzisi zinika ithuba baqonde ukubaluleka kwale uqeqesho vidiyo.

Chagall Leslie phantsi "Mile №1»

"Mile №1» - uqeqesho, yakhelwe abantu kunye nobunzima kakhulu. Kulula kakhulu. Hayi amalungu kunye nezihlunu peretruzhdaetsya. Ngaphezu koko, le vidiyo ofanelwe ukuba nabani na eqongeni kwimeko yesiqhelo, umzekelo, kwisithuba postoperative (ngaphandle kokuba, kakade, akukho Izimo ngamnye).

Ngokubanzi, uhamba Leslie Sansone (malunga neekhilomitha №1 ncomo kwenza kucace kakuhle kusiwa umthwalo kule vidiyo) ithatha kanye 21 imizuzu. Yena ohamba kwindawo ngesantya ezahlukeneyo kwaye usebenzisa iseti encinane olulandelenayo ezongezelelweyo ekhuthaza unyamezelo nokomelela.

Yintoni abasebenzisi bacinga ngayo isifundo №1?

Ukuba uyakholwa ezo oosisi abanomdla ukuhamba Leslie Sansone (kwakhona dieters musa ziyaphikisana oku), №1 isifundo elula. Olu qeqesho efanelekileyo kwabasaqalayo kwaye abo bafuna ndivuka kusasa. Oku kwenziwa isingqisho cwaka ibe ukuyilayisha umzimba, ebangela ukuba kuvuka, amandla imini yonke.

Kwakhona, abasebenzisi ngokwabo bathi, kuya kuba luncedo kwabo abanamanqanaba qethe ukwinqanaba i "-1". Abanye nayo nabaphila yokuphila asebenzayo okanye abe uqeqesho encinane emzimbeni, bukela nje iividiyo uye ngqo ikhilomitha №2.

Siza kujongana Leslie kwi "Mile №2»

Ukuhamba nge Leslie Sansone (ukuhlaziya iifoto ukuqinisekisa ngokugqibeleleyo ukusebenza ngendlela) - ithuba elikhethekileyo kume onke amaqela kwezihlunu kwaye akhulule ngokungeyomfuneko ekhaya. Ukuba akukho labaqalayo okanye sele kwi kwinqanaba elithile ukwehla kobunzima, kufuneka uzame ividiyo yesibini eyokufundisa ebizwa ngokuba "Mile №2». Kwesi sifundo, uya kuba kumgangatho eyahlukileyo kancinane ngobunzima. Eli xesha kufuneka uhambe ngaphezu kwesinye, yaye kuphela neekhilomitha ezimbini kude. Ngenxa yoko, le ndima kule ndlela olwandisiweyo imizuzu 33.

Ngokutsho kwezinye abathandi fitness kule iseti waziva sele umthwalo omhle apha emilenzeni kunye nezihlunu esiswini. Noko ke, ukwanda umthwalo lwenziwa ngokunyuswa, olungeke kodwa nemihlali. Uqala nezintsonkothileyo efudumeleyo phezulu kwaye ngoko isingqisho lusanda intshukumo, kwaye yandisa uluhlu motion. Emva kokuba "ukuhamba", bathi abasebenzisi, aqhumisele nje kwezihlunu.

"Ukuhamba Leslie Sansone 3 imayili": ncomo

Umsebenzi wesithathu, ngokutsho isininzi amantombazana kunye namabhinqa for "luyaqhubeka." It kwandisa uluhlu ukudluliselwa indlela ukuya weekhilomitha-3. Ngelo ukunyuka ngexesha elinye kunye nexesha kwemiqathango endiyinikiweyo ukuqhelisela, sele wamisela imizuzu kangangoko 45.

Njengoko dieters ibango ngethuba le oqeqesho izihlunu ngenkuthalo inxaxheba esiswini, imilenze kunye nomzimba ongasentla. Kulo mzekelo, umthwalo kwakhona ngokulungelelana ezisasaziweyo. Nalo olu qeqesho Cardio ziyaqiniswa kuphela corset kwezihlunu iphambili, kodwa intliziyo nkqubo. Ukunyusa izinga lakho unyamezelo, yaye, okona kubaluleke kakhulu, ukusebenza kweenkqubo pathways, kubandakanywa indlela ukuze itshiseke elibukhali calories ezingaphezulu. Ezo iziphumo oonobangela ukuhamba olunzulu kunye Leslie Sansone. Ukuphononongwa, iziphumo umsebenzisi photos kwakunye kunokwenzeka zibonakalise ngokucacileyo ukusebenza kwale ndlela.

Abantu abaninzi bayeke kweli nqanaba. Kwixesha elizayo, bephindaphinda ngokuphindaphindiweyo. Kulo mzekelo, phantse bonke ukuchaza kwakhula amandla uze uthethe malunga nokunciphisa ubunzima olubonakalayo. Kuthiwa emva kwemizuzu 30-40 zokuqeqeshwa umzimba uqala imo elivuthayo ngamanqatha. Yiyo loo nto isifundo №3 nto isifundo sevidiyo enkulu ukuze nabani na ofuna ukuba unciphise umzimba ekhaya.

Ukuya phambili kwi "Mile №4» kunye «№5»

Emva "Miles №3» ukuhamba Leslie Sansone (reviews, iziphumo, iifoto zinika ithuba lokuba bafunde ngobunzulu kunye nokusetyenziswa izifundo vetshe) uba ezinesingqi ngakumbi. Ezi klasi zifuna nje kuphela ukwanda unyamezelo, kodwa usika elithile spare. Umzekelo, ukwenza isifundo №4 kufuneka malunga 67 imizuzu. Ngelo xesha ke kufuneka ukuba enze iseti olude entsonkothileyo beemvavanyo, xa zidityaniswe ne-hamba uye kubethwa ngumoya kuloo ndawo.

Njengoko bathi abantu abaye bafikelela kwinqanaba 4, iiklasi kuqhubeka kukho isingqisho enkulu. Ba bunzima kakhulu futhi ngokukhawuleza. A "Mile №5» - oku phantse isebenza endaweni. Ngeli xesha, abathandi ukufaneleka kufuneka akhawuleze enze iintlobo olulandelenayo benemizimba kancinci nje imizuzu 70. Kodwa lo qeqesho kunegalelo zokufudumeza ngokukhawuleza izihlunu. Yena isiginci phezulu kwaye uqeqesha umzimba uphela. ividiyo Best, sixelele abasebenzisi, iphuhlisa ukunyamezela kwaye ufundisa indlela ukuphefumla kakuhle ngoxa ibaleka. Xa umoya ethile ubugcisa akuthethi belahleka kwaye iba ngexesha kunye iintshukumo.

Kutheni uhamba?

Kamsinya nje abanye abantu kukuva ngale ndlela, abaninzi kubo bayazibuza: "Kutheni, enyanisweni, umnyulwa ehamba kwi ndawo?". Ukongeza, kukho badla ukungamthembi bathandabuze ukuba "bexhentsa endaweni eyodwa," uyakwazi okunene ukumpompa umzimba uphela, qinisa izihlunu kunye ukuncipha. Kwaye ke le nto:

• uhamba nje endaweni ubunzima imisipha intliziyo;
• igazi iqala ujikeleze ngamandla kwaye iqala impendulo lonke eziphilayo (kuza motion phantse onke amaqela kwezihlunu ezinkulu);
• uqale nokuhlaziya iinkqubo, kuquka inkqubo elinoxanduva nethe.

Ngokutsho kweengcali, ukuze ukunciphisa umzimba ngokwaneleyo ukwenza ukuhamba imihla ngemihla. Ungaqala kunye imizuzu eli-15. Ngelo xesha ngcembe ukuba ukuhamba ukongeza Mahi izandla. Ukwandisa ixesha lokuqeqesha angandiswa ukuya iyure okanye ngaphezulu. Ngokufutshane, Awusahambi nokuhamba kwakhona. Izenzo ezinjalo ziye phantse akukho Izimo. Nazi nje nkqu ezi ndidi kufuneka ukwazi nini ukuze ayeke. Musa ukubandakanya ngokusebenzisa amandla okanye enze ngaphezu eqhelekileyo. Yenza zonke izinto iimvakalelo zakho yaye nenqanaba loqeqesho.

Ifanele ukuba sihamba Leslie?

Ukuba ukhangela le vidiyo, ngamnye nomqeqeshi izileyi yenza intshukumo kunye nabafundi bakhe. Phakathi kwabo ungabona abantu iindidi ubunzima ezahlukeneyo, amadoda kunye nabafazi, kwakunye ekunciphiseni abakubudala ezahlukeneyo. Abasebenzisi abaninzi abadala kwakhona ukwabelana ngeembono zabo. Bathi ngoncedo lokuhamba Leslie bakwazi ukucombulula ngokuyinxenye ingxaki amalungu nokuqaqamba, ukuba bahlukane yintloko rhoqo kunye nokuba bunjani uxinzelelo lwegazi.

Kulo mzekelo, akukho nokuba wena ukuba umqeshwa ofisi okanye inkosikazi. Luvaleleke ekhaya yaye wenza ngokwakhe uyolo.

Lingakanani Abaphelelwe ngamandla?

Ngethuba leeseshoni ne Leslie Sansone ubunzima eyongezelelweyo njengoko dieters ndithi, ngokoqobo ukunyibilikisa phambi kwamehlo ethu. Yiloo nto kanye lo mbandela kuphela ngamnye. Abanye abasebenzisi baxela ukuba xa imisebenzi yemihla ngemihla kwiveki yokuqala bakwazi ukunciphisa ubunzima 2-3 kg. Kwiveki yesibini ubunzima babo lacuthwa ngomnye 600-800 grams. kwiveki yesithathu kususa ezingeyomfuneko 400-500 grams, kunye neyesine - ukusuka 1-2 kg. Total: oko kusengqiqweni ukunciphisa umzimba ngoncedo ehamba phezu ngenyanga 5-6 kg. Noko ke, bayixuba le nkqubo kunye idayethi bathethe malunga nendlela bakwazi ukuphulukana kangangoko 10-12 kg ngenyanga imithambo rhoqo nganye.

Tips for ngempumelelo Weight Loss

Phambi kokuba wenze ividiyo, ukufumana isandla encinane dumbbell kwaye, ukuba kunokwenzeka, nexesha elabelwe iinyawo. Kwakhona kubalulekile ukuba yokuthenga izihlangu okanye iiteki, njengoko izifundo kwenzeka zisekhona imowudi makuqhutyekwe unikwa umthwalo kwamalungu ethu. Ukongeza, ngaphambi kokuba aye, ususe zonke izinto ezingeyomfuneko ukusuka emgangathweni, ndimkhulule wena isithuba (malunga 1-2 meters), kuba ngexesha le izifundo kufuneka ukuba nje kuphela kumgca othe ngqo, kodwa ngapha nangapha. Kakade, Stock phezulu phezu kwamanzi, itawuli kunye nomonde. Kwaye ngoko nonke ufumana!