BodyShred ndi Jillian Michaels - ndi pulogalamu yokwanira yolimbitsa thupi, yomwe imatha miyezi iwiri kusintha thupi lanu. Kuchita mphindi 2 zokha patsiku, mudzafika pabwino kwambiri, lomwe linali loto.
Kupitiliza maphunziro a BodyShred kumapereka njira yokwanira yosinthira thupi lanu. Zochita zolimbitsa thupi zolimbitsa thupi zophatikizika ndi nthawi yayitali ya cardio, ndipo masitepe oyambira asanakwane amapita limodzi ndi masewera olimbitsa thupi akale. Konzekerani zolimbitsa thupi zolimbitsa thupi zomwe zingalimbikitse mphamvu, kuthamanga, kupirira, kulimba komanso kusinthasintha.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
- Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
- Zochita zabwino kwambiri 50 zamiyendo yaying'ono
- Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?
- Kokani-UPS: momwe mungaphunzire + maupangiri okoka-UPS
- Burpee: kuyendetsa bwino magwiridwe antchito + 20 zomwe mungachite
- Zochita 30 zapamwamba za ntchafu zamkati
- Zowonjezera masewera 10 apamwamba: zomwe mungachite kuti minofu ikule
Za pulogalamuyi Jillian Michaels BodyShred
Shred Thupi lakonzedwa kwa miyezi iwiri, magawo 6 pasabata osapuma tsiku limodzi. Mlungu uliwonse mumachita masewera olimbitsa thupi awiri ndikudziwikiratu kuti Cardio-load imakupatsani mwayi wowotcha mafuta ndikuchotsa mafuta m'malo ovuta. M'masiku 2 otsala mukuyembekezera maphunziro ogwira ntchito yamagulu onse aminyewa. Nthawi ziwiri pamlungu mudzakhazikika kuti mugwire ntchito paminyewa ya pachifuwa, mapewa, ma triceps, ndi ma quads. Mu masiku ena awiri paminyewa yam'mbuyo, ma biceps, ntchafu, ndi minofu yolimba.
Zochita zolimbitsa thupi Jillian Michaels wapanga "3-2-1" yothandiza kwambiri: 3 mphindi zolimbitsa thupi, mphindi ziwiri cardio ndi miniti 2 ya crunches. Maphunziro a BodyShred amangotsala mphindi 1, koma popeza ndimaphunziro othamanga kwambiri, muziwotcha mafuta opitilira muyeso ndikuwonjezera kagayidwe kachakudya ngakhale munthawi imeneyi.
Pulogalamuyi imatsagana ndi kalendala yokonzedwa bwino yamasiku 60. Musaope dzina lenileni la maphunziro, kuti mumvetse mosavuta. Kapangidwe kake ndi kofanana kwambiri ndi BodyShred Body Revolution: nanunso, mfundo yovuta kupita patsogolo. Mulingo wokhudzidwa ndi mtima ukuwonjezeka milungu inayi iliyonse, kulemera milungu iwiri iliyonse. Chifukwa cha izi, thupi lanu silikhala ndi nthawi yoti muzolowere katundu amene mwapatsidwa.
Kwa maphunziro, mudzafunika ma dumbbells okha. Komanso Jillian waphatikiza zolimbitsa thupi zambiri zolemera. Nthawi yomweyo amadziwika kuti Body Shred ndi pulogalamu yovuta kwambiri. Tangoganizani kuti mwamuyandikira ali wokonzeka kale.
Ubwino Thupi
- Pulogalamuyi ndiyophatikizidwa, zomwe zikutanthauza kuti simuyenera kuphatikiza magawo ophunzitsira osiyanasiyana kuti mupange dongosolo lolimbitsa thupi. Adapangidwa kale kwa miyezi iwiri.
- Katunduyu amagawidwa bwino kwambiri. Kugwiritsa ntchito maphunziro 4 pa sabata, kuchepetsa maphunziro awiri okha a aerobic.
- Makalasi amasintha tsiku ndi tsiku, ndipo amasintha milungu iwiri iliyonse. Izi zimakuthandizani kuti musinthe pulogalamuyo komanso musalole kuti thupi lizolowere katundu.
- Mosiyana ndi Thupi Kusintha kwa Makalasi Ogawidwa Thupi safuna zida zina zowonjezera kupatula ma dumbbells.
- Maphunziro amangotenga mphindi 30 zokha, koma chifukwa cha luso labwino, ngakhale nthawi yaying'ono iyi ndiyokwanira kuti muchepetse thupi ndikudziyimilira mumiyezi iwiri yokha.
- Gillian amapereka zovuta zopita patsogolo: ndi inu nokha amene mungadziwe zovuta zolimbitsa thupi ndikupuma mosavuta, momwe gawo la pulogalamuyo lidzaukiranso.
Kuwononga Thupi
- Shred Thupi ndilofanana ndendende mu kapangidwe ka Body Revolution. Jillian Michaels sapereka chilichonse chatsopano, ngakhale chikuvuta kwambiri pulogalamuyi.
- Zovuta zamapulogalamu: pamlingo woyamba wophunzitsayo amakhala wolimba kwambiri.
- Kugawidwa Thupi si kwa anthu omwe ali ndi thanzi lofooka: kulumpha kwambiri, kunyamula zolemera komanso kuyesetsa kwamtima.
Mwambiri, ngati thanzi ndi thanzi limalola, pulogalamu ya BodyShred popanda zolakwika zilizonse. Apanso tithokoze Jillian Michaels chifukwa chotsatira njira zofunikira mthupi.
Werenganinso: Mapulogalamu 30 apamwamba a oyamba kumene: komwe angayambire kuphunzitsa kunyumba.