Thupi Lotentha kuchokera kwa Jillian Michaels: 3 kulimbitsa thupi kuti muchepetse thupi pambuyo pobereka kapena kwa oyamba kumene

Thupi Lotentha, Amayi Amathanzi ndi pulogalamu ya oyamba kumene ndi Jillian Michaels, yomwe idatulutsidwa mu 2016. Zovuta zolimbitsa thupi zoyenera kuchira atabereka komanso omwe angoyamba kumene kuchita.

Jillian Michaels amasangalatsa mafani ake ndi ma DVD atsopano ophunzitsira kunyumba. Fotokozerani kuti muyese maphunziro aposachedwa kwambiri mthupi lonse: Thupi Lotentha, Amayi Amathanzi. Jillian adazipangira makamaka amayi achichepere omwe amafuna kukhala ndi mawonekedwe atabereka. Komabe, pulogalamu ndi oyenera mwamtheradi aliyense amene akufuna kuonda ndi kumangitsa thupi. Maphunziro olimbitsa thupi olimbitsa thupi amakuthandizani kuwotcha mafuta, kufulumizitsa kagayidwe kake, kulimbitsa minofu ndikuchotsa kutayirira komanso kutha mphamvu.

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Kulongosola kwa pulogalamu Thupi Lotentha, Amayi Amathanzi

Mu Hot Hot yovuta, Amayi Amathanzi amabwera kudzachita masewera olimbitsa thupi atatu, mphindi zilizonse za 3 ndikutentha ndi mafunde:

  • Zida, Chifuwa ndi Back: kwa thupi lakumtunda. Sinthani manja anu ndi chifuwa, kokerani mapewa anu ndi nsana, ndikuchita zolimbitsa thupi ndikugogomezera kumtunda.
  • Mabulu ndi Ntchafu: kwa thupi lakumunsi. Mudzatsogolera kuyankhula m'chiuno mwanu, matako ozungulira, kumachotsa sagging ndi cellulite. Mupeza ma squat ambiri ndi mapapo kuti muchepetse thupi lakumunsi.
  • pakati: pamimba ndi m'mimba. Mimba ndi imodzi mwamavuto akulu akabereka, chifukwa chake malowa amafunika kuwunikiridwa. Muchita masewera olimbitsa thupi kuti muwotche mafuta pamimba ndikulimbitsa minofu.

Zochita zolimbitsa thupi zogawidwa ndi ziwalo za thupi, koma simudzachita masewera olimbitsa thupi mdera lomwe mukufuna. Mukuyembekezera zolimbitsa thupi zomwe zikuphatikiza kugwira ntchito kwamagulu angapo aminyewa. Mwachitsanzo, pokonza zida, Chifuwa ndi Kubwerera mudzaphunzitsanso m'mimba ndi miyendo mwachangu. Kuphatikiza pa zolimbitsa thupi magawo ochepa azolimbitsa thupi a aerobic, koma osadandaula. Cardio ndiotsika mtengo kwambiri ndipo sizotsika kwenikweni.

Chitani chilichonse kanema Kawiri pa sabata ndi tsiku limodzi lopuma: MON, WED - Arms; ZOONA, FRI - Zovuta; WED, SAT - Buns ndi Ntchafu. Ngati mukufuna kuwonjezera katunduyo, ndiye kuti mutha kusankha zolimbitsa thupi mwa dongosolo lanu lolimbitsa thupi. Tikukulimbikitsani kuti muwone: Kulimbitsa thupi kwapamwamba kwa 20 kunyumba kuchokera ku Popsugar.

Kwa makalasi mufunika ma dumbbells (1-2 kg) ndi Mat pansi. Pulogalamuyi ndiyabwino pamaphunziro oyambira ndi sekondale, koma mutha kuvutitsa zolimbitsa thupi, ngati mungatenge ma dumbbells kwambiri. Chitani pulogalamuyi kwa mwezi umodzi ndikupitilira mapulogalamu ovuta a Jillian Michaels.

Ubwino ndi zoyipa za pulogalamuyi Thupi Lotentha, Amayi Amathanzi

ubwino:

  1. Thupi Lotentha, Amayi Amathanzi ndizovuta kuti muchepetse thupi ndikupanga thupi loonda kwambiri. Kuphatikiza kochita masewera olimbitsa thupi ndikuthandizira kulemera kudzakuthandizani kuwotcha mafuta ndikutulutsa minofu.
  2. Pulogalamuyi ndiyabwino kupeza munthu wocheperako pambuyo pobereka. Popanga makanema awa Jillian Michaels adalumikizana ndi katswiri wodziwika bwino pankhani yathanzi la amayi apakati (Andrea Orbeck) kuti apange maphunziro othandiza kwambiri pakusintha kwa thupi pambuyo pathupi.
  3. Zovutazo ndizoyeneranso kwa oyamba kumene kulimbitsa thupi. Kuchita masewera olimbitsa thupi kosavuta ndi katundu yemwe alipo kudzakuthandizani kuti mulowetse masewerawo modekha.
  4. Pulogalamuyi imaphatikizapo zolimbitsa thupi zitatu: thupi lakumtunda, thupi lotsika, cor. Mudzagwira ntchito m'thupi lanu lonse kapena mutha kungoyang'ana pagawo linalake lamavuto.
  5. Gillian adalowa nawo pulogalamu yazolimbitsa thupi popanda kuphatikiza ndi mitsempha yovuta. Ngakhale zili choncho, pafupifupi masewera olimbitsa thupi onse amakhala ndi magulu akulu akulu, omwe amakupatsani mphamvu zopsereza mafuta ndi mafuta.
  6. Phunziroli, mungofunikira ma dumbbells ndi Mat.

kuipa:

  1. Anakakamizidwa kukhumudwitsa iwo omwe anali kuyembekezera makanema atsopano kuchokera kwa Jillian Michaels. Pulogalamuyi idapangidwa kuti izikhala yoyambira / yapakatikati ndipo siyabwino kwenikweni kwa iwo omwe akhala akuchita zolimbitsa thupi munyumba.
  2. Gillian adaganiza kuti asaphatikizepo pulogalamu yapadera yophunzitsira Cardio Hot Hot, Amayi Amathanzi, ndikupangitsa kuti izitha kupezeka, koma yogwira ntchito pang'ono.
Jillian Michaels - Thupi Lotentha, Amayi Athanzi pa FitnessOnDemand™

Ndemanga pulogalamu yotentha, Amayi athanzi:

Thupi Lotentha, Amayi Amathanzi ndi pulogalamu yabwino osati kungobwezeretsanso chithunzi chokongola pobereka. Ndioyenera kwa onse omwe akugwira ntchito zoyambira ndi sekondale. Kovuta kofatsa komanso kosangalatsa kwa thupi lonse kukuthandizani kuti mukhale ndi thupi lochepa lopanda zovuta.

Onaninso:

Siyani Mumakonda