Zamkatimu
Tinalemba kale za maphunziro ndi Jillian Michaels, koma chifukwa pakati pa mapulogalamu ake ambiri ndi osavuta kutayika, kuti muthandizire, tapanga tebulo lachidule ndi kufotokozera mwachidule mapulogalamu onse a mphunzitsi waku America.
Za tebulo la masewera olimbitsa thupi Jillian Michaels
Gome ndi laling'ono, koma lophunzitsa kwambiri. Kuchokera pamenepo mudzatha kudziwa mosavuta pulogalamu yomwe Jillian Michaels ingakhale yabwino kwa inu. Tebulo ili ndi mizati iyi:
- "Chaka chomasulidwa". Maphunziro osanjidwa ndi chaka chomasulidwa. Komanso mu gawo ili pali chizindikiro, ngati maphunziro amaperekedwa mu Chirasha.
- "Dzina lolimbitsa thupi". Maulalo titha kuwerenga kufotokozera mwatsatanetsatane kwamaphunziro, zabwino ndi zoyipa zawo, ndi zomwe muyenera kuyang'ana mukamachita (maulalo adzatsegulidwa pawindo latsopano).
- "Mafotokozedwe a pulogalamu". Kufotokozera mwachidule za mapulogalamuwa, koma kuti muwone mwatsatanetsatane tikukulimbikitsani kuti mutsatire maulalo kuti mufotokozere zonse.
- "Nthawi yothamanga". Gawo ili likuwonetsa, kuphunzitsidwa kwanthawi yayitali bwanji. Komanso mapulogalamu ena (ngati alipo) amalembedwa nambala yeniyeni ya masiku, owerengedwa pa mlingo wothamanga Jillian Michaels.
- "Nambala ya milingo". Gawo ili likuwonetsa kuchuluka kwa zovuta zomwe zimakhudza pulogalamu imodzi kapena ina. Nthawi zambiri, Jillian Michaels ndi maphunziro omwe amakumana ndi zovuta: kuyambira zosavuta kupita patsogolo.
- "Kuvuta". Conventionally, zolimbitsa thupi onse amagawidwa mu magawo atatu: low, medium and hard. Ngati mukuganiza kuti ndi pulogalamu iti yomwe mungayambitse Jillian Michaels kuwona: ndi pulogalamu yanji yoyambira Jillian Michaels: zosankha 7 zabwino kwambiri.
Monga mukudziwira, zovutazo ndizovuta kwambiri, zomwe nthawi zambiri zimadalira malingaliro amunthu.
Chifukwa cha tebulo ili simungangodziwa zolimbitsa thupi zonse za Jillian Michaels, koma mudziwa zosintha zonse zamavidiyo a mphunzitsiyu. Pafupifupi kawiri pachaka kuchokera pa pulogalamu yatsopano ya Jillian, kuti nthawi zonse muzitha kuwonjezera maphunziro anu olimba pamaphunziro atsopano. Pulogalamu yosanjidwa ndi chaka kuchokera ku kanema wakale kwambiri kupita ku kanema watsopano. Zolimbitsa thupi zomaliza Jillian Michaels, mwa njira, adatuluka posachedwa.
MMENE MUNGASANKHA DUMBBELL PA MAPHUNZIRO
Tebulo la zolimbitsa thupi zonse Jillian Michaels
Mwa njira, tebulo ndilabwino. Mutha kusiyanitsa zambiri pamtengo uliwonse wa mzati pogwiritsa ntchito mivi pamutu.
| chaka | dzina | Kufotokozera mwachidule za mapulogalamu | Kutalika | Chiwerengero misinkhu | Zovuta |
|---|---|---|---|---|---|
| 2008 (Chirasha.) | 30 Day Shred (chiwerengero chochepa m'masiku 30) | Maphunziro a Aerobic-mphamvu | mphindi 25 (Masiku 30) | Mzere wa 3 | Low |
| 2009 (Chirasha.) | Palibenso Magawo Ovuta (Palibe madera ovuta) | Maphunziro a mphamvu zozungulira ndi ma dumbbells | mphindi 55 | Mzere wa 1 | Avereji |
| 2009 (Chirasha.) | Chotsani Mafuta, onjezerani Metabolism (kufulumizitsa kagayidwe kanu) | Kuchita masewera olimbitsa thupi mozungulira kwambiri | mphindi 55 | Mzere wa 1 | High |
| 2010 (Chirasha.) | Shred-It With Weights (maphunziro amphamvu) | Maphunziro a Aerobic-mphamvu ndi zolemera | mphindi 30 | Mzere wa 2 | Low |
| 2010 (Chirasha.) | 6 Mlungu Wachisanu ndi chimodzi (m'mimba yopanda kanthu mu masabata 6) | Kulimbitsa thupi pamimba | mphindi 30 (Masiku 45) | Mzere wa 2 | Avereji |
| 2010 (Chirasha.) | Yoga Meltdown (Yoga yochepetsera thupi) | Yoga yamphamvu yochepetsera thupi | mphindi 30 | Mzere wa 2 | Avereji |
| 2011 | Killer Buns ndi ntchafu (the Killer rolls) | Kulimbitsa thupi kwa ntchafu ndi matako | mphindi 40 | Mzere wa 3 | Avereji |
| 2011 | Kwambiri Shed & Shred | Kulimbitsa thupi ndi katundu wosakanikirana | mphindi 45 | Mzere wa 2 | Low |
| 2011 | Anang'ambika mu 30 (Kuchepetsa thupi m'masiku 30) | Maphunziro a Aerobic-mphamvu | mphindi 30 (Masiku 30) | Mzere wa 4 | Low |
| 2012 | Body Revolution (Body Revolution) | Mphamvu zolimbitsa thupi za cardio pa kalendala | mphindi 30 (Masiku 90) | misinkhu 6 | Avereji |
| 2012 | Killer Abs (Kupha press) | Kuchita masewera olimbitsa thupi kwa mimba ndi corset | mphindi 30 | Mzere wa 3 | Avereji |
| 2012 | Kickbox FastFix (Kickboxing) | Zolimbitsa thupi 3 zochokera pa kickboxing | mphindi 20 | Mzere wa 1 | Low |
| 2013 | Yoga Hell | Yoga yamphamvu yochepetsera thupi | mphindi 30 | Mzere wa 2 | High |
| 2013 | Thupi Lolimba | Kulimbitsa thupi ndi dumbbells thupi | mphindi 45 | Mzere wa 2 | High |
| 2014 | Woyamba Shred (woyamba) | Maphunziro kwa oyamba kumene | mphindi 30 | Mzere wa 3 | Low |
| 2014 | Sabata imodzi shred (Kuchepetsa thupi pa sabata) | Zolimbitsa thupi 2: cardio ndi mphamvu | mphindi 35 | Mzere wa 1 | High |
| 2015 | Killer Body | 3 kuphunzitsa mphamvu: pamwamba, pansi, mimba. | mphindi 30 | Mzere wa 1 | High |
| 2015 | BodySred | Mphamvu zolimbitsa thupi za cardio pa kalendala | mphindi 30 (Masiku 60) | Mzere wa 4 | High |
| 2016 | Killer Arms & Back | Kulimbitsa thupi kwa manja, mapewa, msana ndi chifuwa | mphindi 30 | Mzere wa 3 | Avereji |
| 2016 | Mphindi 10 Kusintha kwa Thupi | Zolimbitsa thupi 5 zazifupi za mphindi 10 | mphindi 10 | Mzere wa 1 | High |
| 2016 | Thupi Lotentha, Amayi Athanzi (postpartum) | Zochita 3 pambuyo pobereka: pamwamba, pansi, m'mimba. | mphindi 27 | Mzere wa 1 | Low |
| 2017 | Tone & Shred (ndi Tone it Up) | 3 kuphunzitsa mphamvu: thupi lonse, pansi, mimba. | mphindi 30 | Mzere wa 1 | Avereji |
| 2017 | Mphindi 10 Kusintha kwa Thupi: Kusindikiza kwachiwiri | Zolimbitsa thupi 5 mumphindi 10: kope lachiwiri | mphindi 10 | Mzere wa 1 | High |
| 2017 | Killer Cardio | 2 masewera olimbitsa thupi a cardio | mphindi 25 | Mzere wa 2 | Avereji |
| 2018 | Kwezani & Shred | 2 kuphunzitsa mphamvu | mphindi 30 | Mzere wa 2 | Avereji |
Mwina mungakonde kuwerenga:
- Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
- Kulimbitsa thupi Jillian Michaels: dongosolo lathunthu lolimbitsa thupi la chaka