Kuwunikiranso zolimbitsa thupi zonse zapakhomo ndi Jillian Michaels

Imodzi mwa njira zothandiza kwambiri zochepetsera thupi kunyumba zimatengedwa ngati cardio-load. M'nkhaniyi tiona zonse kunyumba cardio kulimbitsa thupi kuwotcha mafuta, amene amapereka wotchuka mphunzitsi Jillian Michaels.

Iliyonse mwa mapulogalamuwa idaganiziridwa kale mosiyana. Pambuyo kufotokoza mwachidule mukhoza kuona kufotokoza zonse ndi mwatsatanetsatane aliyense olimba maphunziro Jillian Michaels.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
  • Zochita zabwino kwambiri 50 zamatako okhala ndi matani
  • Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
  • Momwe mungasankhire nsapato zothamanga: buku lathunthu
  • Mbali yammbali yamimba ndi m'chiuno + zosankha 10
  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
  • FitnessBlender: masewera olimbitsa thupi atatu
  • Cholimbitsa thupi - zida zothandiza kwambiri kwa atsikana

Cardio Workout ndi Jillian Michaels pakuwotcha mafuta

1. Cardio ndi gawo la "One week shred"

Gawo lachiwiri la pulogalamuyi Kuphwanyidwa kwa sabata imodzi ndikulimbitsa thupi kwa mphindi 30. Kuyiyika ndizovuta kwambiri, masewera olimbitsa thupi ambiri, kotero maphunzirowa si a anthu omwe ali ndi matenda a mawondo. Koma ngati muchita mayendedwe a Jillian Michaels pang'onopang'ono ndikusintha mosavuta masewera olimbitsa thupi, ambiri adzatha kupirira masewera olimbitsa thupi apanyumba.

Chidule chachidule:

  • nthawi yabwino yophunzitsira (mphindi 30);
  • pafupifupi zolimbitsa thupi zonse kulumpha kapena kudutsa dziko, kotero ngati mukudwala mafupa a mawondo, samalani kwambiri ndi masewerawa;
  • mu pulogalamuyo mulingo umodzi, motero sichimayembekezereka kusiyanasiyana kapena kuchulukirachulukira.

Werengani zambiri za One week shred

2. Kickboxing (Kickbox Fastfix)

Kulimbitsa thupi kwina kwapanyumba kuchokera kwa Jillian Michaels ndi "Kickboxing". Zochita zolimbitsa thupi zamasewera omenyerawa ndizabwino kwa mawondo kuposa kudumpha. Pulogalamuyi imakhala ndi machitidwe atatu: manja, miyendo ndi mimba, zomwe ziyenera kusinthidwa pakati pawo. Kuti azichita ma dumbbells oyenera, Jillian Michaels waphatikizanso zolemetsa pang'ono mu pulogalamuyi.

Chidule chachidule:

  • maphunziro ang'onoang'ono (mphindi 20);
  • zambiri zolimbitsa thupi ndi zinthu za kickboxing kwa anthu ofooka mafupa a mawondo ndi katundu abwino;
  • kuchita masewera olimbitsa thupi pang'ono kuchepetsedwa mphamvu, kotero kwa dumbbell;
  • mu "Kickboxing" 3 maphunziro umalimbana madera mavuto osiyanasiyana;
  • Iyi ndiye masewera otsika mtengo kwambiri a Cardio kuwotcha mafuta a Jillian Michaels, oyenera ngati gawo loyambira la masewera olimbitsa thupi.

Werengani zambiri za "Kickboxing"

3. Cardio gawo la Body Revolution (Revolution body)

Mwinamwake njira yabwino yochitira masewera olimbitsa thupi kunyumba powotcha mafuta ndi masewera olimbitsa thupi a Body Revolution. Choyamba, pali magawo atatu ovuta omwe angakuthandizeni kupita patsogolo kuchokera m'kalasi kupita m'kalasi. Kachiwiri, amatha mphindi 30, zomwe zimawerengedwa kuti ndi nthawi yabwino yophunzirira: mutha kuziphatikiza ndi pulogalamu ina ya theka la ola.

Chidule chachidule:

  • nthawi yabwino yophunzitsira (mphindi 30);
  • masewera olimbitsa thupi amaphatikizidwa ndi mayendedwe a kickboxing, omwe amathandiza kusinthasintha masewera olimbitsa thupi;
  • Cardio Workout of Body Revolution inasamutsidwa mosavuta kudzera mukusinthana pakati pa masewera olimbitsa thupi kwambiri komanso osachita masewera olimbitsa thupi kwambiri;
  • pali magawo atatu ovuta kuti muthe kupita patsogolo kuchokera ku phunziro kupita ku phunziro.

Werengani zambiri za Body Revolution

4. Cardio ndi gawo la BodyShred

BodyShred ikhoza kuonedwa ngati kupitiliza kwa Revolution ya thupi. Pokhapokha pano mukudikirira kalasi yodzaza kwambiri komanso yamphamvu. BodyShred yovuta imaphatikizapo 2 cardio workout (Moto Pamwamba ndi Musanyalanyaze), zomwe zimasiyana movutikira wina ndi mnzake. Ngati Moto Pamwamba ndi oyenera pafupifupi aliyense wapakatikati mlingo ndi pamwamba, kanema Musanyalanyaze ndi yoyenera kwa anthu olimba kwambiri.

Chidule chachidule:

  • nthawi yabwino yophunzitsira (mphindi 30);
  • magawo awiri a zovuta, kotero pali mwayi wopita patsogolo;
  • Fire Up yopezeka mosavuta yolimbitsa thupi yomwe ingagwirizane ndi aliyense kuyambira pamlingo wapakatikati ndi kupitilira apo;
  • Ignite - mwina pulogalamu yovuta kwambiri ya cardio Jillian Michaels, yomwe kuwonjezera pa liwiro lamphamvu imapereka kusintha kwapamwamba kwambiri kwa masewera olimbitsa thupi.
  • M'mapulogalamu onsewa pali masewera olimbitsa thupi ambiri a plyometric.

Werengani zambiri za BodyShred

5. Kuwotcha mafuta owonjezera, kufulumizitsa kagayidwe kanu

Chimodzi mwazinthu zovuta kwambiri zolimbitsa thupi zapanyumba zimatchedwa "kufulumizitsa kagayidwe kanu" kuchokera kwa Jillian Michaels. Konzekerani kwa mphindi 45 kuti muthamangire ndikudumpha osayimitsa, kutentha zopatsa mphamvu ndikufulumizitsa kagayidwe. Sikuti aliyense amene achita masewera olimbitsa thupi awa kwa nthawi yoyamba, adzatha kudutsa. Phunziro limodzi linawotcha ma calories 400-500, kusonyeza katundu wambiri.

Chidule chachidule:

  • ili ndilotali kwambiri pa mapulogalamu onse a cardio Gillian (55 minutes);
  • mu pulogalamu 7 ya interval magawo: kickboxing, plyometrics, aerobics, masewera pansi, kickboxing, plyometrics, aerobics;
  • pafupifupi zochitika zonse kulumpha kapena kudutsa dziko mtundu, kotero anthu ofooka mafupa a mawondo ayenera kusamala kwambiri pochita pulogalamuyi;
  • mu pulogalamuyo mulingo umodzi, ndipo chifukwa chake sichikuyembekezeka kusiyanasiyana kapena kuvutikira pang'onopang'ono;
  • Ichi ndi chimodzi mwazovuta kwambiri zolimbitsa thupi zapanyumba za cardio.

Werengani zambiri za "kufulumira metabolism"

6. Killer Cardio

Mu 2017 adabwera pulogalamu yomwe ikuyembekezeka kwanthawi yayitali yokhala ndi masewera olimbitsa thupi a Cardio kuchokera kwa Jillian Michaels - Killer Cardio. Zinaphatikizapo magawo ophunzitsira a 2 amphindi 20 kuti oyamba kumene. Zolimbitsa thupi zimaphatikizapo masewera olimbitsa thupi a aerobic pakuwotcha zopatsa mphamvu komanso kuchotsa mafuta ochulukirapo. Zida zowonjezera sikofunikira, masewera olimbitsa thupi amachitidwa ndi kulemera kwa thupi lake.

Chidule chachidule:

  • pulogalamuyo imaphatikizapo masewera olimbitsa thupi a 2 a pulayimale ndi apamwamba;
  • kulimbitsa thupi kwakanthawi (mphindi 20);
  • zolimbitsa thupi anachita molingana ndi chiwembu cha 20 masekondi ntchito, 10 masekondi kupuma;
  • chifukwa cha nthawi yochepa yochita masewera olimbitsa thupi ndi kupumula pambuyo pa ntchito iliyonse, pulogalamuyi imasamutsidwa mosavuta;
  • mutha kuphatikiza zolimbitsa thupi ziwiri za mphindi 20 kuti muwonjezere katundu ndi maphunziro oyenera kwa mphindi 40.

Werengani zambiri za Killer Cardio

Ngati mukufuna kuchita masewera olimbitsa thupi aerobic ndizovuta kwambiri, ndiye kuti masewera olimbitsa thupi a Cardio akunyumba otaya mafuta adzakukwanirani pulogalamu ya Sean Ti. Imapereka makalasi ovuta komanso apamwamba omwe angakuthandizeni kukulitsa luso lanu lamasewera.

Onaninso:

  • Zochita zapamwamba za 20 zamtima zam'munsi zolimbitsa thupi youtube channel Popsugar
  • Kulimbitsa thupi kwa Cardio kunyumba: masewera olimbitsa thupi + mapulani
  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20

Siyani Mumakonda