Bodyweight by Mark Lauren

Mark Lauren

Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Uyafuna ukungena Esimeni Esingcono Kakhulu Sempilo Yakho Ngaphandle Kokuya Ejimini?

Kuvela kumbhali we-You Are Your Own Gym. Umqeqeshi wemisebenzi ekhethekile nombhali othengisa kakhulu u-Mark Lauren ukukhombisa ukuthi ungasebenzisa kanjani ukujima kwesisindo somzimba ukuze ufinyelele imigomo yakho yokufaneleka—konke kusukela ekunethezekeni kwekhaya lakho.

Ngaphezulu kwamahora angama-350 okusakazwa kwesisindo somzimba kuwo wonke amazinga nezidingo!
Itholakala ngesiNgisi nangesiJalimane.

PREP PROGRAM
Ukuzivocavoca kwemizuzu eyi-10-20 ukuthuthukisa impilo yehlombe, umgogodla, ne-hip. Zilungiselele ukuze uzuze ngokuphephile amazinga okuqina okuqina.

UKUQEQESHWA KWESISIZWE SOMZIMBA 2.0
Yenza futhi uphelele izivivinyo zesisindo somzimba ezingu-64 ezibalulekile ekusebenzeni kwezinga eliphezulu empilweni yangempela nakwezemidlalo. Thuthukisa ngokushesha ukuma kwakho, ukuhamba, namandla.

IZINSUKU EZINGU-90
Ingabe ufuna ukwazi imfihlo yokufaneleka? Kuyi-CONSISTENCY. Ngesiqondiso esilula, inqubekelaphambili eqinile, namazinga angu-3 obunzima, lolu hlelo luthembisa imikhuba eshintsha impilo.

UKUjima KWANSUKU ZONKE
Njalo ngeviki, u-Mark uhlanganisa inhlanganisela yokuzivocavoca eyingqayizivele ngokusekelwe empendulweni yakho. Okungcono kakhulu kwalokhu kusetshenziselwa ukuthuthukisa njalo nokuvuselela zonke ezinye izinhlelo zethu.

UNGUWE WEDWA Uhlelo lweGym lwamasonto ayi-10
Lo mjikelezo wokuqeqeshwa wamandla osezingeni lomhlaba usebenzisa I-Ladders, Supersets, Speed ​​Sets, Circuit Training, kanye nokujima kokunyakaza ukuze kuqinisekiswe ukuthi ufinyelela izinga eliphezulu nekhono lokusubatha ngesikhathi sokurekhoda, ngaphandle kokulimala.

IMIZUZO EYI-9
Ngalawa masekhethi alandelayo alandelayo uzothola ukujima okumangalisayo komzimba ogcwele (noma okuhlosiwe) ngaphansi kwemizuzu eyi-10 noma nini lapho kukufanele kangcono, nganoma yisiphi isikhathi nhlobo.

ZONKE IZINHLELO zamaDVD
Thola ukufinyelela okugcwele ekuhlanganiseni ngokwezifiso kwamaqoqo evidiyo kaMark athengiswa kakhulu, futhi usebenzise lokhu kuvivinya kweDVD kumadivayisi akho eselula noma kuphi. Kufaka phakathi i-EFX (Elite Functional Exercise), You Are Your Own Gym vol. 1 no-2, Mobility Rx, Focus 15, Ukuqeqeshwa Kokumiswa, nokunye okuningi!

UKUQEQESHWA KWAMANDLA KWABAGIJIMI
Khulisa ukuhamba kwe-ankle, ukuhamba komugqa wangaphambili, nokuqondisa komgogodla ukuze usebenze kahle kakhulu kanye nokumelana nokulimala.

UKUQEQESHWA KWAMANDLA KWABASAKAZI
Thuthukisa ukujikeleza komgogodla we-thoracic, ukutshekiseka kwe-pelvic ngaphambili ukuya emuva, nokuhamba kwehlombe ukuze ukwenze umbhukudi ongcono.

UKUQEQESHWA KWAMANDLA OKUSEBENZA
Thuthukisa izinga eliphezulu lamandla lapho ebaluleke kakhulu khona ngokuqinisa ukuzungezisa umzimba, ukuzinza kwezinhlangothi, kanye nokuzinza okuguquguqukayo.

Kufakwe futhi:
-Ikhalenda nokuhlela
⁃Umsebenzi wokungaxhunyiwe ku-inthanethi. Vumelanisa futhi uhambe!
⁃Isevisi yamakhasimende ebukhoma
⁃Izibuyekezo zamasonto onke!
⁃Izifundo zokuzivocavoca
⁃Ukuphawula kwevidiyo nomphakathi

Ukuze ufinyelele kuzo zonke izici nokuqukethwe ungabhalisela u-Mark Lauren Ngokufunwa Ngayo: Ukufaneleka nyanga zonke noma minyaka yonke ngokubhaliselwe kokuvuselela ngokuzenzakalela khona kanye ngaphakathi kohlelo lokusebenza.* Amanani angahluka ngendawo futhi azoqinisekiswa ngaphambi kokuthenga ohlelweni lokusebenza. Kuhlelo lokusebenza okubhaliselwe kuzokwenziwa kabusha ngokuzenzakalela ekupheleni komjikelezo wakho.

* Zonke izinkokhelo zizokhokhwa nge-akhawunti yakho ye-iTunes futhi zingaphathwa ngaphansi kwezilungiselelo ze-akhawunti ngemva kwenkokhelo yokuqala. Izinkokhelo zokubhaliselwe zizovuselelwa ngokuzenzekelayo ngaphandle uma zivalwe okungenani amahora angama-24 ngaphambi kokuphela komjikelezo wamanje. I-akhawunti yakho izokhokhiswa ukuvuselelwa okungenani amahora angama-24 ngaphambi kokuphela komjikelezo wamanje. Noma iyiphi ingxenye engasetshenziswanga yesilingo sakho samahhala (uma ikhona) izolahleka lapho ukhokha. Ukukhansela kutholwa ngokukhubaza ukuvuselela okuzenzakalelayo.

Imigomo Yesevisi: https://ondeand.marklauren.com/tos
Inqubomgomo Yobumfihlo: https://ondeand.marklauren.com/privacy

Yini entsha

Bug fixes & stability improvements