Jillian Michaels - Woyamba Shred (kulimbitsa thupi kwa oyamba kumene)

Mu 2014, Jillian Michaels watulutsa kosi ya oyamba kumene Koyamba Shred. Pulogalamuyi ndiyabwino osati kwa iwo okha omwe amatenga nawo mbali pamasewera. Komanso kwa iwo omwe onenepa kwambiri kapena omwe angochira pakubereka.

Ngati mukufuna kuti thupi lanu likhale lolimba, pulogalamuyi Startner Shred idzakhala yankho lanu labwino. Kuphunzitsa kumakonzekeretsa thupi lanu kuchita masewera olimbitsa thupi, kulimbitsa minofu ndikukhwimitsa thupi. Kugwira mphindi 20 zokha patsiku, mudzasintha mawonekedwe awo patatha mwezi wophunzitsidwa.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
  • Zochita zabwino kwambiri 50 zamiyendo yaying'ono
  • Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?
  • Kokani-UPS: momwe mungaphunzire + maupangiri okoka-UPS
  • Burpee: kuyendetsa bwino magwiridwe antchito + 20 zomwe mungachite
  • Zochita 30 zapamwamba za ntchafu zamkati
  • Zonse zokhudzana ndi maphunziro a HIIT: phindu, kuvulaza, momwe mungachitire

Za pulogalamuyi Jillian Michaels - Woyambitsa Woyamba

Shredner Woyambira ndi chiyambi chabwino paulendo wanu wopita kokongola. Pulogalamuyi idapangidwira oyamba kumene, chifukwa chake musawope kuyesera, ngakhale simunachitepo masewerawa kapena mwakhala mukuchita masewera olimbitsa thupi. Kwa makalasi muyenera masewera olimbitsa thupi Mat ndi ma dumbbells. Kulemera kwa ma dumbbells omwe mumasankha kutengera maphunziro anu. Tikulimbikitsidwa kuti muyambe ndi makilogalamu 0.5-1, chifukwa masewera olimbitsa thupi ndi mikono ndi ovuta kwa oyamba kumene.

Pulogalamuyi ili ndi magawo atatu azovuta. Mulingo uliwonse umakhala ndi masiku 10, pambuyo pake mupitilira gawo lina lamavuto. Limbikitsani Woyambira Kumangirira 6 pa sabata, tsiku limodzi lolani minofu yanu ipumule. Kwenikweni, ngati muli ndi malingaliro, mutha kuphunzitsa masiku asanu ndi awiri pa sabata, koposa zonse, kuwerengera mphamvu. Pambuyo pa mwezi umodzi wamaphunziro mutha kusankha pulogalamu ina Jillian Michaels.

Maphunziro agawidwa m'magulu atatu. Gawo lirilonse limaphatikizapo zochitika zisanu zomwe zimabwerezedwa kawiri. Maphunziro achilengedwe a Jillian amagwira ntchito minofu iliyonse mthupi lanu. Pamodzi ndi mphunzitsi, masewerawa amawonetsedwa ndi atsikana awiri: m'modzi akuwonetsa mtundu wovuta kwambiri, wachiwiri - wosavuta. Kuphatikiza pakuphunzitsako komanso masewera olimbitsa thupi opepuka, koma amatenga gawo lophiphiritsa.

Ubwino Woyamba Kugawidwa:

  1. Pulogalamuyi imapereka katundu wofatsa kwambiri, chifukwa chake mutha kuphatikizika pang'ono pang'ono mumasewera.
  2. Nthawi yonse yophunzitsira ndi mphindi 20 zokha.
  3. Maphunzirowa agawika magawo atatu, chifukwa chake mukamapita patsogolo zovuta zamaphunziro zimawonjezeka.
  4. Kuchita masewera olimbitsa thupi ndikosavuta, komabe kothandiza. Jillian sapatsa katundu gulu limodzi lokha la minofu. Mwachitsanzo, nthawi yomweyo mudzaphunzitsa mapewa anu ndi ma quadriceps a miyendo.
  5. Phindu lalikulu la pulogalamuyi limapezeka ngati cardio-katundu. Ngati mapulogalamu ena omwe ali cholepheretsa ntchito atha kudumphadumpha, Woyambitsa Shred amapereka masewera olimbitsa thupi osavuta.
  6. Pulogalamuyi ndiyabwino kwa atsikana omwe angobereka kumene komanso kwa omwe ali onenepa kwambiri.

Kuipa Woyambira Kugawidwa:

  1. Ntchito ndiyofooka, zolimbitsa thupi ndizoyenera kwa oyamba kumene. Chonde onani kwa ena kuphunzitsa Jillian Michaels kwa oyamba kumene.
  2. Pulogalamuyi siyimasuliridwe mchilasha cha Russia mosiyana ndi maofesi ena ambiri a Gillian, chifukwa chake muyenera kukhala ndi chidziwitso chochepa cha Chingerezi kuti mumvetsetse malangizo a mphunzitsi.
Jillian Woyamba Kugawidwa

Anthu ambiri amafunsa kuti ndi vidiyo iti yomwe ndiyabwino kuchita Koyamba Kupatula Tsiku Lamasiku 30 ("Chithunzi chochepa masiku 30"). Tiyenera kukumbukira kuti Shredner Woyamba ndi mtundu wopepuka wa 30 Day Shred, chifukwa chake adapangira iwo omwe amangosintha kupsinjika kwakuthupi. Ngati mwakonzeka kupita ku thanzi labwino ndipo simukuwopa mitolo ya cardio, pezani 30 Day Shred. Pulogalamuyi ndi yovuta kwambiri, koma ndiyothandiza kwambiri.

Siyani Mumakonda