Kulimbitsa thupi kwambiri Jillian Michaels: Kuchepetsa thupi, kufulumizitsa kagayidwe kake

"Kuchepetsa thupi, kufulumizitsa thupi lanu (Banish Fat, Boost Metabolism)" amadziwika kuti ndi amodzi mwamapulogalamu ovuta kwambiri a Jillian Michaels. Sikuti idapangidwira oyamba kumene kukhala olimba ndipo idapangidwira munthu wophunzitsidwa kale. Kodi choipitsitsa ndi chani pankhaniyi ndipo ndikotheka kutero?

Kuti tigwire ntchito kunyumba timalimbikitsa kuwerenga nkhani zotsatirazi:

  • Maphunziro 15 apamwamba a TABATA ochepetsa thupi kuchokera kwa Monica Kolakowski
  • Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Zochita zabwino kwambiri 50 pamimba mosabisa
  • Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?

Za "kufulumizitsa kagayidwe kanu (Banish Fat, Boost Metabolism)"

Chifukwa chake, "kufulumizitsa kagayidwe kanu" ndi nthawi yophunzitsira Cardio, yomwe imachitika mwachangu kwambiri ndipo imatenga mphindi 40. Munthawi imeneyi mudzalumpha, kudumpha, kutuluka thukuta ndi kutemberera Jillian ndi maphunziro ake. Zochita zonse ndi cholinga chofulumizitsa mtima wamtima kuti ufulumitse kagayidwe ndikuchepetsa thupi. Kwa makalasi "Metabolism" safuna zida zina zowonjezera, ngakhale zopumira, mumangokhala ndi kulemera kwanu.

Pulogalamu yonseyi imagawidwa m'magulu otsatirawa:

  • Konzekera - Mphindi 5. Munthawi yayifupi iyi muyenera kutentha thupi lanu ndikukonzekeretsa maphunziro olimba.
  • Maphunziro oyambira - Mphindi 45. Idagawika m'magulu 7, gawo lililonse pafupifupi mphindi 6. Maphunzirowa amatenga osayima, pafupifupi osapuma. Koma intervalnode ndi kusintha kwa mayendedwe mutha kupititsa patsogolo pulogalamu kuyambira koyambirira mpaka kumapeto. Magawo ake ndi awa: masewera a nkhonya, ma plyometric, ma aerobics, masewera olimbitsa thupi, masewera a nkhonya, ma plyometric, ma aerobics.
  • Hitch - Mphindi 5. Bwezerani kupuma ndi kugunda kwa mtima mukamaliza kulimbitsa thupi.

Oyamba kumene pamasewera azikhala ovuta kupirira maphunziro oterewa, motero ndibwino kuti musayambe kuyesa mphamvu ya thupi lanu. Kuti muwone kukonzeka kwanu pulogalamuyi "Kuchepetsa thupi, kufulumizitsa kagayidwe kanu," yesetsani kuchita maphunziro osavuta kuchokera kwa Jillian Michaels - Kickbox FastFix. Magawo 20 amphindi ya mtima, mutha kunena, ndi maphunziro okonzekera masewera olimbitsa thupi ovuta kwambiri. Komanso mukulimbikitseni kuti mudzidziwe bwino kulimbitsa thupi kwanu kwa mtima kwa Jillian Michaels.

Kodi ndiyenera kutenga pulogalamuyi kangati "kufulumizitsa kagayidwe kanu"? Yang'anani pa inu nokha, masiku angati omwe mukufuna kulipira masewerawa, koma kuti mupeze zotsatira zachangu komanso zoyenera, tikulimbikitsidwa kuti muzichita masewera olimbitsa thupi kasanu ndi kamodzi pa sabata. Komabe, tsiku lililonse kupanga "Metabolism" sikumveka, ndipo kukondana kumeneku kumatha kuvutitsa, ambiri amasintha pulogalamuyi ndikuphunzitsa mphamvu.

Zochita zabwino kwambiri za 30 zama cardio m'magulu onse

Malangizo ophunzitsira pulogalamuyi "fulumitsani kagayidwe kake"

  1. Ngati mukuwona kuti simungathe kulimbana ndi Jillian wopatsidwa mayendedwe, chepetsani kuthamanga. Koma osayima kwathunthu, ingochedwetsani kuphedwa. Nthawi iliyonse kupirira kwanu kudzakhala kwakukulu.
  2. Pulogalamuyi imaphatikizapo kudumpha kwambiri. Chifukwa chake onetsetsani kuti mukuchita nawo nsapato, osanyalanyaza lamulo losavuta ili. Ngati mukudandaula za oyandikana nawo pansipa, mugone pansi Mat kapena Mat.
  3. Ngati simungathe kumaliza masewera olimbitsa thupi mpaka kumapeto, yesetsani kuchita izi. Sunthani bwalolo ndi masewera olimbitsa thupi omwe amachitika pansi, kumapeto kwa phunzirolo, patsogolo panu. Chifukwa chake zidzakhala zosavuta kuchita maphunziro kuyambira koyambirira mpaka kumapeto.
  4. Osachita mopitirira muyeso! Nthawi yabwino yochedwetsa, yocheperako, kuposa kukomoka. Kulimbitsa thupi kwambiri kwa cardio kumabweretsa vuto lalikulu pamtima, kotero sikuyenera kuchita kuwonongeka ndi mabwalo amdima pamaso panga.
  5. Ngati ndi kotheka, gulani zowunikira pamtima. Zithandizira kuti mtima wanu ugundike m'dera la gyrosigma ndikupangitsa kuti maphunziro akhale othandiza.
  6. Mukulephera kuyendetsa pulogalamuyo komanso kuyambira nthawi yoyamba? Osadandaula, izi sizachilendo. Thupi limazolowera katundu, ndipo pambuyo pa magawo 4-5, mudzawona kuti pulogalamu yomwe mwapatsidwa ndiyosavuta.
Jillian Michaels: Letsani Mafuta Opititsa Patsogolo Metabolism - Clip

Kuchita bwino kwa masewera olimbitsa thupi "Kuchepetsa thupi, kufulumizitsa kagayidwe kanu"

Monga momwe zimakhalira nthawi zambiri, pomwe zimakhala zovuta - zilipo komanso zothandiza kwambiri. Chotsatira pambuyo pa pulogalamuyi "kufulumizitsa kagayidwe kanu" chikuwoneka patatha milungu iwiri yamakalasi wamba ndipo poyambirira zimawonekera kuchuluka kwa thupi lanu. Kuphatikiza apo, maphunzirowa amalimbitsa mtima wanu ndikukonzekeretsani katundu wovuta kwambiri. Pambuyo pa miyezi 2-3 ya makalasi wamba "Metabolism", mutha kuyamba kulimbitsa thupi kwambiri, monga Insanity.

Ndemanga pa pulogalamuyi, Kuchepetsa thupi, kufulumizitsa kagayidwe kanu, kuchokera kwa Jillian Michaels:

Tikukulimbikitsani kuti muwerenge:

Siyani Mumakonda