Sinthani pulogalamu ya thupi Jillian Michaels "Palibe zovuta"

"Palibe zovuta zones (Zilibenso Madera Ovuta)" ndi pulogalamu yotchuka kuchokera kwa mphunzitsi waku America a Jillian Michaels. Maphunziro amachitika pang'onopang'ono komanso pang'onopang'ono, koma simuyenera kuyembekezera kuyenda kosavuta. Konzekerani kugwira ntchito minofu yonse ya thupi lanu ndikupanga mawonekedwe okongola.

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Za masewera olimbitsa thupi, "Palibe malo ovuta"

Gillian akuti ndi "Palibe malo ovuta" mudzatha kuchotsa mafuta m'mimba, kumangitsa minofu lotayirira, kusintha mawonekedwe a miyendo ndi matako. Zovuta ndi izi sizimavomereza, chifukwa pulogalamu yonseyi imathandizira kuthana ndi zovuta zonse.

"Palibe malo ovuta" samaphatikizapo kuchita masewera olimbitsa thupi ndi kudumpha, chifukwa chake pulogalamuyi ndi yotchuka kwambiri ndi iwo omwe sakonda kuchita masewera olimbitsa thupi. Pulogalamuyi ili ndi zigawo 7, zomwe, pamodzi ndi Gillian ndi gulu lake mukugwira ntchito yolimbitsa thupi. Gawo lirilonse limatenga pafupifupi mphindi 6 ndipo limaphatikizapo zolimbitsa thupi zisanu, zomwe zimachitika mozungulira kawiri. Maphunzirowa sangakuthandizeni kuti mulembe kwambiri.

Gillian adapanga pulogalamu yoyenerera kwambiri: masewera olimbitsa thupi ambiri amakhala ndi minofu yambiri nthawi imodzi. Mwachitsanzo, koyambirira kwa kalasi muyenera kuyambiranso ndikugwirana manja apa, chifukwa ingolowetsani mbali yakutsogolo m'chiuno ndi paphewa. Chifukwa cha izi, sikuti mumangolimbitsa minofu, komanso kutentha ma calories owonjezera.

Kuti mukhale ndi masewera olimbitsa thupi muyenera kukhala ndi dumbbells zolemera 1 kg mpaka 3 kg kutengera mulingo wophunzitsira. "Palibe malo ovuta" amaphatikizapo zolimbitsa thupi zambiri pamikono ndi paphewa, chifukwa chake kulemera kochuluka kumakhala kovuta. Kwenikweni, kuti muyambe pulogalamuyi, yambani ndi zolemera 1.5-2 makilogalamu masabata angapo kulemera kwake kumatha kukulirakulira.

 

Malangizo pakuchita "Palibe malo ovuta":

  1. Pulogalamuyi siidapangidwe kuti izikhala oyamba kumene pamasewerawa. Ngati mukufuna kuyamba kulemera, koma simunakonzekere kuphunzitsa "Malo Osakhalanso Amavuto", tikukulimbikitsani kuti muwone zolimbitsa thupi Jillian Michaels kwa oyamba kumene.
  2. Palibe chifukwa chodandaula kuti thupi lanu "lidzapopa". Ndi kulemera kwa 1.5-3 makilogalamu akhoza kukhala max kuti apange mtunda wa thupi, koma osamupatsa mankhwala.
  3. "Palibe malo ovuta" atha kusinthana ndi kulimbitsa thupi kwina ndi Jillian, ndipo ndibwino ngati ndizochita zolimbitsa thupi, monga makanema ojambula ma cardio ochokera ku Popsugar.
  4. Ngati zikukuvutani kupirira masewera olimbitsa thupi kwathunthu, yesani zina mwazolimbitsa thupi zopanda zolemera kapena kufupikitsa nthawi.
  5. Samalani kuti muyambe kuchita zolimbitsa thupi, zolimbitsa thupi zitha kukhala zopweteka kwambiri.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

Imachita zolimbitsa thupi "Palibe zovuta"

ubwino:

  • Pulogalamuyi imagwira ntchito minofu ya mapewa, chifuwa, mikono, mimba, miyendo ndi matako. Mukatha kuchita mokhazikika thupi lanu limakhala lamiyala komanso losema.
  • Maphunziro amachitidwa motsika, chifukwa chake ndiabwino kwa iwo omwe sakulumpha kapena mtima.
  • "Palibe malo ovuta" kutengera mfundo: kuchuluka kwakukulu kobwerezabwereza ndi zolemera zazing'ono. Izi sizikuthandizira kuwotcha mafuta owonjezera, komanso kuthamangitsa kagayidwe kanu.
  • Jillian amagwiritsa ntchito masewera olimbitsa thupi omwe amakhala ndi minofu yambiri. Njirayi imatipatsa mwayi wophunzitsira bwino.

kuipa:

  • Zovuta sizoyenera kwa oyamba kumene kulimbitsa thupi.
  • Pulogalamuyi mulibe masewera olimbitsa thupi, chifukwa chake muyenera kuchita masewera olimbitsa thupi pambali. Mwachitsanzo, onani kulimbitsa thupi ndi Jillian Michaels

Momwe mungasankhire RUG: malangizo ndi mitengo

Jillian Michaels: Palibenso Zovuta - Clip

Ndemanga pa "Palibe zovuta":

Onaninso:

Siyani Mumakonda