Sinthani thupi lanu ndi pulogalamu ya Killer Body kuchokera kwa Jillian Michaels

Mu Marichi 2015 pulogalamu yatsopano ya Jillian Michaels: Killer Body. Zochita zolimbitsa thupi zamagulu onse a minofu zimathandizira kuti pakhale ntchito yokhazikika pamavuto onse amthupi lanu.

Killer Bodу ndi Jillian Michaels - pulogalamu yokwanira yomwe ingakuthandizeni pakanthawi kochepa kuti mukhale bwino. Mudzagwira ntchito payekha pa gulu lirilonse la minofu kuti mukwaniritse zotsatira zazikulu ndikuwongolera chiwerengero chanu. Maphunziro okhazikika a ola limodzi ndi mphunzitsi wotchuka waku America adzakuthandizani kusintha thupi lanu.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • TABATA kulimbitsa thupi: magulu 10 a masewera olimbitsa thupi
  • Zochita zabwino kwambiri za 20 zazing'ono zochepa
  • Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino komanso malamulo oyambira
  • Kuphunzitsa kwamphamvu kwa amayi: mapulani + machitidwe
  • Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa
  • Zowukira: chifukwa chiyani tikufunika zosankha + 20
  • Chilichonse chokhudza crossfit: zabwino, zoopsa, zolimbitsa thupi
  • Momwe mungachepetsere m'chiuno: maupangiri & machitidwe
  • Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting

Za pulogalamu ya Killer Body ndi Jillian Michaels

Program Killer Body imakhala ndi zolimbitsa thupi zitatu: kumtunda kwa thupi kumunsi kwa thupi ndi minofu ya m'mimba. Phunziro lililonse limatenga mphindi 30 ndipo limakhala ndi magawo anayi a masewera olimbitsa thupi. Kuzungulira kulikonse kumaphatikizapo masewera olimbitsa thupi omwe amakhala kwa masekondi 30. Pamapeto pa kuzungulira kulikonse mupeza masewera olimbitsa thupi afupiafupi okhala ndi masekondi 60. Mu Killer Body, mfundo yophunzitsira yozungulira yomwe Jillian Michaels amakhulupirira kuti ndiyo njira yabwino kwambiri yochepetsera thupi.

Killer Body imakhala ndi zolimbitsa thupi zitatu:

  1. Maphunziro kumtunda kwa thupi. Gillian amapereka masewera olimbitsa thupi a biceps, triceps, chifuwa ndi mapewa. Kuphatikiza apo, mphunzitsi amagwiritsa ntchito kukankha UPS zambiri m'malo osiyanasiyana. Kukankhira mmwamba ndi ntchito yapadera yomwe imapangitsa minofu ya manja, mapewa, ndi chifuwa nthawi imodzi. Zosintha zosiyanasiyana za masewerawa zimathandiza kugwiritsa ntchito minofu yambiri.
  2. Maphunziro pamunsi. Kwa atsikana ambiri, miyendo ndi matako ndi malo ovuta, kotero Jillian Michaels wakonzekera mayesero enieni a ziwalo izi za thupi. Mapapo, ma squats osiyanasiyana, kudumpha, masewera olimbitsa thupi a plyometric - mudzakhala cholemetsa chachikulu pamatako, kutsogolo, kumbuyo, ndi minofu yamkati ya ntchafu. Zochita zonse zimachokera ku malo oima, masewera olimbitsa thupi ambiri.
  3. Masewera olimbitsa thupi chifukwa minofu ya m'mimba. Kwa iwo omwe amaliza pulogalamu ya Killer Abs kapena Flat belly mu masabata 6 olimbitsa thupi adzawoneka ngati odziwika bwino. Gillian adasonkhanitsa zolimbitsa thupi zonse zabwino ndikuziyika pamodzi mu phunziro limodzi la theka la ola. Mphindi 10 zoyamba muphunzitse minofu ya m'mimba yanu mutayimirira, koma mphindi 20 zotsalazo mukuyembekezera zolimbitsa thupi pa Mat.

Aliyense kulimbitsa thupi ikuchitika kawiri pa sabata, mwachitsanzo mudzachita 6 pa sabata ndi yopuma 1 tsiku. Maphunzirowa amachitika mwachangu, ndipo Gillian amakhala wachangu komanso wansangala. Pakuphunzitsidwa mudzafunika Mat ndi ma dumbbells kuyambira 0.5 mpaka 4 kg kutengera kulimba kwanu. Ambiri amaima pamtundu wapakatikati - kulemera kwa Ganesh kwa 1.5 kg.

Ubwino wa Killer Body wokhala ndi Jillian Michaels:

  1. Kugwira ntchito payekha pa gulu lirilonse la minofu, mumapereka thupi lonse lolimbitsa thupi mpaka kufika pamtunda waukulu.
  2. Mapulogalamu ambiri a Jillian Michaels amamangidwa pamfundo yobwerezabwereza zolimbitsa thupi zomwezo tsiku ndi tsiku. Koma Killer Body musinthana pakati pa maphunziro atatu osiyanasiyana pazigawo zosiyanasiyana za thupi zomwe zingathandize kusiyanitsa makalasi olimba.
  3. Pulogalamuyi inafotokoza momveka bwino mmene maphunzirowo anayendera. Sinthani machitidwe atatu mpaka mutapeza zotsatira zomwe mukufuna.
  4. Killer Body imaphatikiza mphamvu ndi masewera olimbitsa thupi a Cardio omwe amalola kuchepetsa thupi mwachangu komanso moyenera.
  5. Pulogalamuyi imagawidwa mosavuta m'zigawo za thupi. Ngakhale maphunziro onse simukufuna, mutha kuchita masewera olimbitsa thupi pazovuta zanu ndikuzichita mosiyana.

kuipa:

  1. M'maphunzirowa Killer Body sichingakhale cholakwika kuphatikiza masewera olimbitsa thupi a aerobic pakuwotcha mafuta ndikuwongolera kagayidwe. Maphunziro a Cardio odziwika kwambiri a Jillian Michaels - kufulumizitsa Metabolism yanu.
  2. Kusowa njira mwachizolowezi ndi maphunziro apamwamba. Nthawi zambiri a Jillian Michaels amapereka zovuta zingapo m'makalasi awo.
  3. Maphunzirowa sanapangidwe kwa oyamba kumene komanso omwe angoyamba kumene maphunziro olimbitsa thupi. Ngati ndinu woyamba, tikukulangizani kuti mudziwe bwino mapulogalamu a Jillian Michaels oyamba kumene.

Ndemanga pa pulogalamu ya Killer Body kuchokera kwa Jillian Michaels:

Ngati Jillian Michaels, ndikuphatikizanso pulogalamu yophunzitsira ya aerobic, imatha kuonedwa ngati yangwiro. Koma ngakhale popanda izi ndi zotetezeka kunena zimenezo Killer Body, maphunziro apamwamba kwambiri a thupi lonse.

Onaninso:

Siyani Mumakonda