ICE: ib txoj kev pab cuam rau kev kawm qib nrab los ntawm Kate Frederick

Yog tias koj tab tom nrhiav rau qhov kev pabcuam zoo tshaj plaws uas tsim nyog rau ntau tus menyuam kawm ntawv ces peb muab rau koj ib tug series ntawm ce los ntawm Kate Frederick. Program ICE Conditioning Intermediate lossis Extreme tshwj xeeb tshaj yog tsim los rau kev kawm theem nrab. Koj tuaj yeem poob phaus, ntxiv dag zog rau cov leeg, ua haujlwm tag nrho lub cev hauv tsev.

Txoj Haujlwm saib xyuas ICE los ntawm Kate Frederick

ICE yog qhov tshwj xeeb nyuaj, ncua sijhawm, kev cob qhia aerobic thiab lub zog uas paub tseeb tias yuav rov hais dua koj nrog nws ntau yam thiab ua haujlwm tau zoo. Kate Friedrich muab 19 yeeb yaj duab ntawm cov sijhawm sib txawv los ntxiv dag zog rau txhua pawg leeg nqaij, rog rog, ua kom cov metabolism thiab txhim kho lub cev. Raws li kev thov ntau ntawm cov kiv cua Kate tau tsim ib qho kev pab cuam uas haum rau feem ntau ntawm cov kws kho mob, tsis yog kev cob qhia qib siab xwb. Lub complex suav nrog cov yeeb yaj kiab luv luv uas yuav pab koj nce kev siv zog ntawm kev cob qhia.

Ib feem ntawm ICE program suav nrog:

• 7 kev cob qhia yooj yim rau 40-50 feeb;
• 5 Kev cob qhia ceev lub zog rau cov leeg leeg ntawm lub cev sab sauv (Muscle Meltdown);
• 5 luv cardio workouts rau kev rog ntxiv (Blizzard Blast);
• 2 luv workouts (Icy Core).

Kev Kawm Qib Siab - Nruab Nrab (nruab nrab), tab sis cov lus qhia yog universal. Yog tias koj nqa lub dumbbell hnyav dua thiab ntxiv rau qhov kev qhia yooj yim video Blizzard Blast, thiab qib siab ntawm kev cob qhia zoo li. Yog tias koj xaiv cov phiaj xwm kev qhia rau cov pib tshiab, thiab cov pib tshiab yuav tuaj yeem tiv nrog txoj kev nyuaj. Tsis zoo li ntau lwm yam kev pab cuam Kate Friedrich, nyob rau hauv no series koj yuav tsis xav tau ib daim ntawv teev cov khoom muag. Feem ntau siv dumbbells, qee zaum nce qib platform thiab fitball, ob lub yeeb yaj kiab elastic band.

Cov txiaj ntsig ntawm qhov kev pab cuam ICE:

• Muab 19 kev tawm dag zog sib txawv rau tag nrho lub cev
• Kate Friedrich tau ua kom pom kev ua ke ntawm cardio thiab lub zog loads
• Lub complex yuav pab koj hlawv rog thiab ntxiv dag zog rau cov leeg, thiab txhim kho lub cev zoo
• Koj tuaj yeem muab cov yeeb yaj kiab ntev thiab luv luv los tsim lawv cov chav kawm zoo
• Vim muaj ntau haiv neeg kev cob qhia yog tsis muaj sij hawm mus dhuav
• Tsis zoo li lwm cov kev pab cuam Kate Friedrich, koj yuav xav tau ntau yam cuab yeej. Feem ntau dumbbells, nyob rau hauv ib tug cais video - kauj ruam-up platform.

Kate Friedrich tab tom muab ob peb variants ntawm daim ntawv qhia hnub rau 4 lub lis piam: rau qib nkag (Qib Ib), theem nrab (Qib Ob) thiab qib siab heev (Qib peb). Cov qib sib txawv ntawm lub sijhawm ntawm cov chav kawm txhua hnub. Koj tuaj yeem xaiv ib qho ntawm peb qhov qauv ntawm daim ntawv qhia hnub raws li koj qhov kev npaj txhij, thiab tuaj yeem mus rau tag nrho 12 lub lis piam, maj mam ua kom lawv lub cev muaj zog.

Hauv thawj theem koj tsuas yog ua cov kev tawm dag zog yooj yim thiab ua 5 zaug hauv ib lub lis piam rau 40-45 feeb. Hauv qib thib ob thiab qib thib peb ntxiv qhov kev tawm dag zog luv luv thiab qhov zaus ntawm cov chav kawm tau nce mus rau 6 zaug hauv ib lub lis piam. Ntxiv nrog rau qhov kev pab cuam ICE kuj tseem muaj ntau qhov kev xaiv sib xyaw ua ke nrog rau lwm cov kev ua haujlwm ntawm Kate Frederick.

Qhov sib xyaw ua ke ntawm ICE kev cob qhia Series

Yog li, nyob rau hauv qhov kev pab cuam The ICE Series suav nrog 19 kev tawm dag zog, suav nrog 7 qhov yeeb yaj kiab ntev ntev rau 40-45 feeb thiab 12 cov yeeb yaj kiab luv luv rau 10-20 feeb.

Basic exercises:

• Kev zom zaub mov Tag nrho cov lub cev (45 feeb). Kev cob qhia lub zog rau cov leeg ntawm tag nrho lub cev, uas suav nrog kev ua haujlwm ua ke nrog kev thauj khoom ntawm ntau pawg leeg. Kev cob qhia yog qhov muaj zog heev, yog li koj tseem yuav mob siab rau hlawv calories. Khoom Siv: dumbbells.

• Chiseled Upper lub cev (40 feeb). Kev tawm dag zog rau cov leeg ntawm lub cev: caj npab, xub pwg, hauv siab, nraub qaum, abs. Yeej Kate muaj kev tawm dag zog ib leeg, ntu thib ob ntawm zaj lus qhia yuav tshwm sim ntawm Mat. Khoom Siv: dumbbells.

• Chiseled Txo lub cev Moj tej tawg (45 feeb). Kev cob qhia ib ntus rau lub cev qis, uas suav nrog kev ua haujlwm cardio thiab lub zog rau lub duav thiab pob tw. Khoom Siv: dumbbells.

• khau raj Camp Kev Circuit Court (45 feeb). Kev cob qhia ib ntus nrog cov kauj ruam-platform, uas muaj 6 rounds. Txhua puag ncig suav nrog 4 kev tawm dag zog rau lub cev qis rau lub cev sab saud, rau cov tawv nqaij thiab kev tawm dag zog cardio. Kev tawm dag zog yuav kav ntev li 1 feeb. Khoom siv: kauj ruam platform, dumbbells.

• Pob zeb'm thom khwm'm Kickboxing (45 feeb): khaus cardio workout raws li plyometric ce thiab ce ntawm kickboxing. Zoo npaj hws! Khoom siv: tsis xav tau.

• Tsawg Qhov cuam tshuam Sweat (45 feeb caij) 's tsis tshua muaj kev cuam tshuam cardio workout los hlawv rog thiab cov leeg nqaij. Qhov kev zov me nyuam muaj ob ntu. Nyob rau hauv thawj ib feem ntawm lub workout koj tsuas xav tau dumbbells, nyob rau hauv lub thib ob ib feem koj yuav tsum tau xav txog kev ua si nrog cov kauj ruam-platform. Khoom siv: kauj ruam platform (hauv ib nrab thib ob), lub teeb dumbbells.

• Yuav cov Khoom Noj: Ob txhais ceg & Huab Tais (45 feeb): kev tawm dag zog qis rau lub duav thiab pob tw hauv pem teb, uas suav nrog kev tawm dag zog hauv pem teb nrog fitball thiab elastic band. Zoo tagnrho rau cov neeg uas muaj teeb meem hauv caug. Khoom siv: ce pob, elastic band.

Short workouts rau cov leeg (Muscle Meltdown)

Kev qoj ib ce luv luv rau cov leeg nqaij ntawm lub cev sab sauv: biceps, triceps, xub pwg, hauv siab, nraub qaum. Qhov kev zov me nyuam muaj raws li hauv qab no: koj yuav pom 5 qhov kev tawm dag zog uas tau rov ua dua hauv 3 lub voj voog. Txhua qhov kev tawm dag zog tau ua rau 12 rov ua dua, yog li koj tuaj yeem tau txais qhov hnyav nruab nrab lossis loj dumbbells (3-10 kg). Koj yuav tsom mus rau toning thiab ntxiv dag zog rau koj cov leeg.

• Biceps (15 feeb). Xws li cov kev tawm dag zog hauv qab no rau biceps: Standing Curl, Sawv Rauj Curl, Preacher Curl, Incline Rauj Curl, Concentration Curl. Khoom Siv: dumbbells, fitball.

• Triceps (13 feeb). Xws li kev tawm dag zog lub zog rau triceps: Overhead Tricep Extensions, Kickbacks, Dips, dag Tricep Extensions, Kaw tuav Xovxwm. Khoom siv: dumbbells, kauj ruam platform / rooj zaum.

• Lub xub pwg nyom (15 feeb). Xws li cov kev tawm dag zog hauv qab no ntawm lub xub pwg nyom: Kev Tshaj Tawm Tshaj Tawm, Upright Kab, Sawv Ntxov Sab Nraud Sab Nraud, Pem Hauv Ntej Raise, Rov Qab Delt ntawm Pob. Khoom Siv: dumbbells, fitball.

• Hauv siab (15 feeb). Xws li cov hauv qab no lub zog ce rau cov leeg pectoral: Push-ups, Lub rooj ntev zaum tiaj tus xovxwm, tiaj tus rooj zaum ya, Incline rooj zaum xovxwm, Incline rooj zaum. Khoom siv: dumbbells, kauj ruam platform / rooj zaum.

• Rov qab (20 feeb). Xws li cov kev tawm dag zog hauv qab no rau lub nraub qaum: Ib Caj Npab Kab, Pullover, Ib Caj Npab Dav, Ib Caj Pullover, Deadlift. Khoom siv: dumbbells, kauj ruam platform / rooj zaum.

Short cardio workout (Blizzard Blast)

Cov kev ua haujlwm tawg no yog qhov zoo ntxiv rau cov kev pabcuam tseem ceeb uas yuav pab koj kom muaj txiaj ntsig ntawm kev cob qhia thiab coj lawv mus rau qib siab. Kev tawm dag zog yog khaus, lawv yuav nce koj lub plawv dhia ceev ceev thiab ua kom cov rog poob. Koj tuaj yeem khiav lawv tus kheej hauv cov hnub thaum koj muaj sijhawm me ntsis rau kev qoj ib ce. Tsuas yog tsis txhob hnov ​​​​qab ua kom sov thiab hitch nyias.

• Kev zom zaub mov Tag nrho cov lub cev (12 feeb). Xws li 10 kev tawm dag zog rau tag nrho lub cev: cardio, sab sauv, sab qis, KOR. Khoom Siv: dumbbells, kauj ruam platform.

• Chiseled Lower Body Blast (17 feeb). suav nrog 12 qhov hnyav thiab plyometric ce rau tus ncej puab thiab pob tw. Khoom Siv: dumbbells.

• khau raj Camp Kev Circuit Court (12 feeb). Xws li 8 qhov hnyav thiab cardio nrog dumbbells thiab cov kauj ruam platfomr ua haujlwm ntau pawg leeg. Khoom Siv: dumbbells, kauj ruam platform.

• Pob zeb'm thom khwm'm Kickboxing (14 feeb). Xws li ib txheej ntawm sheaves los ntawm kickboxing thiab plyometric. Khoom siv: tsis xav tau.

• Tsawg cuam tshuam hws (12 feeb). suav nrog 7 kev tawm dag zog nrog cov kauj ruam-platform, suav nrog kev dhia dhia hnyav. Khoom siv: kauj ruam platform.

Short workouts (Icy Core)

Cov no yog cov kev tawm dag zog zoo heev rau lub pob zeb, koj tuaj yeem ntxiv txhua zaj lus qhia, kom muaj zog accented lub load ntawm cov xovxwm. Txawm hais tias lub cev nqaij daim tawv tau koom nrog yuav luag txhua qhov kev tawm dag zog thiab tau txais kev ua haujlwm tsis muaj zog ntxiv, kev cob qhia ntxiv rau cor yeej tsis mob.

• Hws khov Tub ntxhais 1 (10 feeb). Xws li 11 ce rau hauv pem teb xovxwm nrog dumbbells.

• Hws khov Tub ntxhais 2 (13 feeb). Xws li 10 kev tawm dag zog hauv pem teb nrog dumbbells thiab elastic band.

ICE - nws yog qhov ua tau zoo rau kev cob qhia los ntawm Kate Frederick. Qhov kev zov me nyuam suav nrog ntau hom cardio thiab kev cob qhia lub zog uas yuav pab koj txhawm rau rub cov leeg thiab hlawv rog. Lub complex muaj txiaj ntsig zoo thiab muaj rau txhua tus neeg. Sim nws!

Saib ntxiv: Fit Split: kev faib cais tshiab los ntawm Kate Frederick.