Cathe Friedrich - High Step Circuit

Cathe Friedrich - High Step Circuit

Страна: USA
Тематика: фитнес
Тип раздаваемого материала: Видеоурок
Продолжительность: 00:48:37
Год выпуска: 2004
Язык: Английский
Перевод: Отсутствует
Описание: This 50 to 60 minute fitness conditioning circuit will burn fat and shape and tone your body from head to toe. Upon completing the warm up, you will go into 6 fitness cycles. Each fitness cycle consists of the following: 1) A one fun and easy step aerobic combination (that repeats itself 4 times)totaling one minute. 2) A leg exercise on the high step. 3) A compound exercise that consists of legs and upper body using 3 pound handweights. 4) An upper body exercise using resistance tubing (working the same body part that was used with the weights just before it) 5) A core exercise a stretch completes this workout.
You will need a High Step, light hand weights and tubing to do this workout.
Эта 50-ти минутная круговая тренировка будет сжигать жир, формировать и придавать тонус вашему телу от головы до пят. После окончания разминки вы приступите к 6 фитнес-циклам. Каждый фитнес-цикл состоит из следующих:

1. Одна веселая и легкая комбинация на степ-платформе (повторяющаяся 4 раза) общей продолжительностью в одну минуту.

2. Упражнения для ног на высоком степе.

3. Комплексные упражнения для ног и верхней части тела с применением гантелей весом в 1,4 кг.

4. Упражнения на верх тела с использованием резинового амортизатора/резиновой ленты (работают все те же мышечные группы, которые были задействованы с весами перед этим).

5. Упражнения на корсетную зону и растяжка завершат этот цикл.
ОБОРУДОВАНИЕ: высокий степ, легкие гантели (1,4 кг) и амортизатор/эластичная лента.
Level: Inter/Advan
Aerobics impact: Lower
Aerobics choreography: Basic
Toning emphasis: Total body

Качество: DVDRip
Формат: AVI
Видео кодек: DivX
Аудио кодек: AC3
Видео: MPEG-4 Visual; DivX 5; 640х480; 4:3; 1 383 Kbps; 29.970 fps
Аудио: AC-3; 192 Kbps; 48.0 KHz; 2 channels
Огромное спасибо Liefje за видео!

Доп. информация
More story-like details: Upon completing the warm up, you will do an “easy to learn” one minute step aerobic pattern that is designed to elevate the heart rate to the aerobic zone (we will be on 6 inches for this, use an 8 inch height if you desire greater intensity). Then you will march in place briefly before selecting the height of your choice for a leg exercise. Each of the leg exercises are designed to keep the heart rate up while doing them (some examples of the leg exercises are leg presses, lunge kicks, running man, sculpting drills, side back lunges, etc). After the leg exercise, you will recover VERY briefly and get 3 pound hand weights (if you want more of a challenge simply use heavier weights here). We now do a compound exercise to keep the heart rate up while working the legs and arms simultaneously (ie: plie squats and upright rows, squats and overhead press, lunge and side lateral raise etc.). Upon completing this, we briefly rest while getting our tubing and now the upper body works harder by doing the same upper body exercise as in the previous compound move with the tubing. (ie: squats and overhead press with weights now becomes an exclusive overhead press with tubing ((YOWSA, wink)). We complete this exercise cycle doing one minute of core work.
Depending on the exercise, you can make it harder by either adding a weight(ie: a basic crunch can be done with a hand weight held over your chest), using longer arm or leg levers, or slowing a move down. After doing all of the 6 cycles, you will have worked each major muscle group of the body. You will really like the variety and overall pace of this workout.
Format:

1) one fun and easy step aerobic combination (that repeats itself 4 times) totaling one minute.

2) A leg exercise on the high step.

3) A compound exercise that consists of legs and upper body using 3 pound handweights.

4) An upper body exercise using resistance tubing (working the same body part that was used with the weights just before it)

5) A core exercise

6) A stretch completes this workout.
Total time = 48 min.
Equipment Needed:
You will need a High Step, light hand weights and tubing to do this workout.

Технические данные
Format : AVI
Format/Info : Audio Video Interleave
File size : 550 MiB
Duration : 48mn 37s
Overall bit rate : 1 582 Kbps
Writing application : VirtualDubMod 1.5.4.1 (build 2178/release)
Writing library : VirtualDubMod build 2178/release
Video
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Format : MPEG-4 Visual
Format settings, BVOP : 1
Format settings, QPel : No
Format settings, GMC : No warppoints
Format settings, Matrix : Default (H.263)
Muxing mode : Packed bitstream
Codec ID : DX50
Codec ID/Hint : DivX 5
Duration : 48mn 37s
Bit rate : 1 383 Kbps
Width : 640 pixels
Height : 480 pixels
Display aspect ratio : 4:3
Frame rate : 29.970 fps
Color space : YUV
Chroma subsampling : 4:2:0
Bit depth : 8 bits
Scan type : Progressive
Compression mode : Lossy
Bits/(Pixel*Frame) : 0.150
Stream size : 481 MiB (87%)
Writing library : DivX 6.8.2 (UTC 2008-05-17)
Audio
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Format : AC-3
Format/Info : Audio Coding 3
Mode extension : CM (complete main)
Codec ID : 2000
Duration : 48mn 37s
Bit rate mode : Constant
Bit rate : 192 Kbps
Channel(s) : 2 channels
Channel positions : Front: L R
Sampling rate : 48.0 KHz
Bit depth : 16 bits
Compression mode : Lossy
Stream size : 66.8 MiB (12%)
Alignment : Aligned on interleaves
Interleave, duration : 96 ms (2.88 video frames)
Interleave, preload duration : 96 ms