Zochita zovuta Jillian Michaels - Wang'ambika masiku 30 (Chepetsa chithunzi 30)

Tikukupatsani chidwi mphunzitsi wina wa a Jillian Michaels - Wotumbidwa mu 30. Maphunzirowa, omwe adapangidwa ndi Jill pambuyo pakupambana modabwitsa 30 Day Shred. Pulogalamuyi idang'ambika 30, ikukulonjezani kumasuka ku mapaundi owonjezera ndi kuchuluka kwa miyezi ingapo yophunzitsira.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
  • Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
  • Zochita zabwino kwambiri 50 zamatako okhala ndi matani
  • Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?

Kufotokozera kwa pulogalamuyo Kudang'ambika mu 30

Nthawi zambiri amang'ambika 30 kuyambira ndikupanga omwe amadziwa kale makanema ojambula Jillian Michaels. Pulogalamuyi ili mumthunzi wazosangalatsa za 30 Day Shred and Body Revolution, koma kuti izitcha kuti sizothandiza kwenikweni. Mfundo ya "Rippon" ndi "Sedov" ndiyofanana: Mphamvu 3 mphindi, 2 mphindi cardio, 1 min abs. Njira yolowera m'mbaliyi ikuthandizani kuti muchepetse theka la ola kukhala othandiza kwambiri pa chithunzi chanu.

Maphunzirowa ali ndi masewera olimbitsa thupi anayi, kuyambira kosavuta mpaka zovuta. Sabata yoyamba mumachita gawo losavuta, lachiwiri limakhala ndi vuto lalikulu sabata lachitatu ndi lachinayi konzekerani thukuta labwino. Mapeto ake, pambuyo pamwezi pamasewera olimbikira ndi Gillian muchepera bwino ndikusintha thupi lanu.

Pulogalamuyi ndiyabwino kwa iwo omwe akhala akuyang'ana "Sredni", ndikupita ku maphunziro ovuta kwambiri osakonzekera pano. Kuphatikiza apo, gawoli limangokhala theka la ola kotero simukuyenera kupeza nthawi yowonjezera. Komanso Kutsekedwa mu 30 ndi koyenera kwa oyamba kumene. Kukula pang'onopang'ono kwa katundu kumapangitsa kuti kuyambitsa kwanu masewerawa kukhala ochepera momwe mungathere.

Ubwino Unang'ambika 30:

  • maphunziro kumatenga theka la ora;
  • sabata iliyonse imayamba msinkhu watsopano: thupi lilibe nthawi yoti lizolowere kuchuluka kwa maphunziro ndipo silikhala ndi nthawi yotopetsa;
  • ndi "RIPP" mukugwira ntchito minofu yonse mthupi lanu;
  • Maphunzirowa ndiabwino ngakhale kwa oyamba kumene kulimbitsa thupi
  • palibe chifukwa choopera kuti pulogalamu yofanana ndi 30 Day Shred: Jillian amagwiritsa ntchito masewera olimbitsa thupi atsopano.

Cons Kutsekedwa mu 30:

  • ngati mwakhala "Sredy", ndizotheka kuti katundu mu Ripped mu 30 adzawoneka osakwanira;
  • palibe kumasulira kwa Chirasha pulogalamuyi mosiyana ndi 30 Day Shred.

Monga nthawi zonse, ndi masewera olimbitsa thupi a Gillian onetsani atsikana awiri: m'modzi amawonetsa mtundu wosavuta, wachiwiri ndiwotsogola kwambiri. Jillian amalimbikitsa kuti muzichita maulendo 5-6 pa sabata. Kwa makalasi amafunikira magulu awiri azinthu zopanda pake (zopepuka komanso zolemetsa), kulemera kwake kumatengera kulimba kwanu. Mwachitsanzo, 1.5 ndi 4 makilogalamu amawerengedwa kuti ndi abwino kwambiri.

"Kung'ambika 30" ndi njira yabwino kwambiri kwa oyamba kumene komanso kulimbitsa thupi. Maphunziro ali ndi masewera olimbitsa thupi okwanira, chifukwa Gillian amatha kusintha pulogalamuyo mkati mwawo, kuwadzaza ndi zatsopano. Pang'ono ndi pang'ono zovuta zamaphunziro sabata ndi sabata zithandizira thupi lanu pang'onopang'ono kuzolowera, koma sizingatopetse. Kanemayo "Wang'ambika 30" Jillian adakonzeranso dongosolo lakadyedwe kocheperako.

Onaninso: Ndi pulogalamu iti yoyambira Jillian Michaels: zabwino.

Siyani Mumakonda