Kwa Oyamba: Kumbuyo & Kumbuyo. Pulogalamu Jillian Michaels kwa oyamba kumene.

Pamene akugwira ntchito zenizeni zikuwonetsa mpikisano waukulu wotayika Jillian Michaels wapanga pulogalamu ya oyamba kumene - Kwa Oyamba: Frontside & Backside. Ndi maphunzirowa muphunzira masewero olimbitsa thupi, kulimbitsa madera ovuta ndikuchotsa kulemera kwakukulu.

Kuvuta kwa masewera olimbitsa thupi Oyamba: Frontside&Backside kuchokera kwa Jillian Michaels kumakuthandizani kuchepetsa thupi, kulimbitsa minofu yapakati ndikuwongolera malo a thupi. Kuphatikiza apo, ndi pulogalamuyi muphunzira zambiri zolimbitsa thupi kuchokera kumasewera olimbitsa thupi.

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 20 apamwamba ochita masewera olimbitsa thupi
• FitnessBlender: masewera olimbitsa thupi atatu
• Cholimbitsa thupi - zida zothandiza kwambiri kwa atsikana

Kufotokozera kwa pulogalamu ya oyamba kumene ndi Jillian Michaels

Pulogalamu ya Oyamba: Frontside&Backside ndi masewera olimbitsa thupi omwe angakuthandizeni kuthana ndi mavuto onse amthupi. Mudzalimbitsa minofu ya manja, mimba, ntchafu ndi matako, ndikupangitsa thupi lanu kukhala lokongola komanso lochepa. Kuphatikiza pa mpumulo mudzachita kuyenda kopepuka kwa aerobic pakuwotcha zopatsa mphamvu. Chifukwa maphunzirowa adapangidwira oyamba kumene, Jillian Michaels akufotokoza mwatsatanetsatane zamitundu yonse ya njira yoyenera yochitira masewera olimbitsa thupi. Othandizana nawo pa pulogalamuyo anali otenga nawo gawo pachiwonetsero chachikulu kwambiri otayika marathon, omwe amatsimikiziranso kuti maphunziro a Gillian pa mphamvu kwa aliyense.

Pulogalamuyi ili ndi zolimbitsa thupi ziwiri:

1. Zolimbitsa thupi zam'mbali zomwe zimakhala ndi zolimbitsa thupi zakutsogolo kwa thupi. Zimatenga mphindi 40, pomwe mudzagwira ntchito minofu yanu ya pachifuwa, mapewa, pamimba, triceps ndi quads. Pazochita zolimbitsa thupi mudzafunika ma dumbbells, Mat ndi mpando.
2. Training Backside, yomwe imakhala ndi masewera olimbitsa thupi kumbuyo kwa thupi. Zimatenga mphindi 50, pomwe mudzagwira ntchito minofu ya kumbuyo, matako, kumbuyo kwa ntchafu ndi biceps. Gillian akufotokoza kuti ananyamula biceps mu minofu gulu, chifukwa nthawi zonse ntchito pa zolimbitsa thupi kwa nsana. Choncho ndi bwino kuphunzitsa biceps ndi kubwerera mu tsiku limodzi. Pazochita zolimbitsa thupi mudzafunika ma dumbbells, mpando, rug, chowonjezera pachifuwa ndi nsanja yaying'ono yokwera.

Maphunziro amachitika mwakachetechete ndi "kuphulika" kwa nthawi ndi nthawi kwa masewera olimbitsa thupi. Pulogalamuyi idapangidwira oyamba kumene, koma idzakhala yothandiza kwa wophunzira wodziwa zambiri. Mudzagwira ntchito magulu onse akuluakulu a minofu pogwiritsa ntchito masewera olimbitsa thupi a masewera olimbitsa thupi. Complex For Beginners itha kuphatikizidwa ndi masewera olimbitsa thupi a aerobic kuti ataya mafuta owonjezera: masewera olimbitsa thupi onse a Cardio ndi Jillian Michaels.

Ubwino wa pulogalamuyi:

1. Jillian Michaels adaphatikizirapo mu pulogalamu ya oyamba kumene ngati masewera olimbitsa thupi kuti amveke minofu yanu ndi aerobic pakuwotcha mafuta. Complex ikuthandizani kuti muchepetse thupi ndikuwongolera mawonekedwe awo.
2. Pulogalamu Yoyamba: Frontside&Backside imakhala ndi zolimbitsa thupi zoyambira zamagulu osiyanasiyana amthupi. Ngati ndinu oyamba, izi zidzakuthandizani kulimbikitsa minofu yonse, ndikuwunika zonse zofunika kuchita nawo. Ngati mumachita nawo masewera olimbitsa thupi, masewerawa mungawakondenso. Mukhozanso kuloza kuthetsa mavuto onse.
3. Maphunziro amachitika motsogozedwa ndi Jillian Michaels. Mwachitsanzo, obwera kumene kuchokera pachiwonetsero "Otayika koposa zonse" amawonetsa zolakwika zomwe wamba ndikukutengerani chidwi pakuchita masewera olimbitsa thupi.
4. Chilimbikitso chowonjezera kwa inu ndichakuti muvidiyoyi, kuchita anthu wamba omwe ali ndi mawonekedwe opanda ungwiro osati akatswiri. Mwapeza - zidzakuchitikirani.
5. Pulogalamuyi imagawidwa m'magulu awiri omwe amayenera kuchitidwa masiku osiyanasiyana. Pamene mukugwira ntchito pa gulu limodzi la minofu lina likupumula ndikuchira.

Zoyipa za pulogalamuyi:

1. Kanema wokongola kwambiri. Kwathunthu woyera maziko ndi kusowa kwa nyimbo si abwino maphunziro ogwira.
2. Kuwonjezera dumbbells ndi mpando khola mudzafunika expander ndi sitepe yaing'ono.