Jillian Michaels - Anakhetsa zowonjezera (Zowonongeka Kwambiri & Shred)

Pulogalamu ya Jillian Michaels Extreme Shed & Shred ikuthandizani kuti muchepetse thupi ndikukhala bwino. Maphunziro, ngakhale ali ndi dzina "zambiri", sangatchulidwe kuti ndi owopsa, chifukwa chake ndi oyenera kulimbitsa thupi kwapakati. Ngati ndinu novice mu masewera olimbitsa thupi, yang'anani zosankha zathu zolimbitsa thupi zoyambira kunyumba.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa
  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
  • Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?
  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
  • Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
  • FitnessBlender: masewera olimbitsa thupi atatu
  • Mbali yammbali yamimba ndi m'chiuno + 10 mods (chithunzi)
  • Kuphunzitsa kwamphamvu kwa amayi: mapulani + machitidwe
  • Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa

Za pulogalamu Jillian Michaels Extreme Shed & Shred

Pulogalamuyi ilibe chochita ndi maphunziro otchuka 30 Day Shred, kufanana kwa mayina sikuyenera kukhala koopsa. Extreme Shed & Shred ndi masewera olimbitsa thupi omwe ali ndi njira yosiyana kwambiri, komabe, sizothandiza kwambiri kuposa "Sredakh" yapamwamba. Pulogalamuyi imamangidwa pamaziko a masewera olimbitsa thupi kuchokera ku kickboxing, JIU-jitsu ndi yoga ndikuwonjezera zinthu zolimbitsa thupi. Zochita zolimbitsa thupi za aerobic panonso, koma sizoyambira pulogalamuyo, chifukwa chake "Extreme sredy" sizotopetsa.

Maphunzirowa amakhala ndi magawo awiri, woyamba siwovuta kwambiri kuti ukhoza kuchita, ndi oyamba kumene kulimbitsa thupi. Gawo loyamba limatenga mphindi 40, lachiwiri limatenga mphindi 50. Pazolimbitsa thupi mumangofunika ma dumbbells kuyambira 1 mpaka 5 kg kutengera kulimba kwanu. Gillian amapereka malingaliro enieni a nthawi yayitali yoyendetsera pulogalamuyi, koma tikupangira kuti musinthe ku mlingo wovuta kwambiri mutangoona kuti mlingo woyamba ndi wosavuta kwambiri.

Katundu yemwe amapereka Jillian Michaels Extreme Shed & Shred, sitingatchulidwe kuti ndi ofooka. M'malo mwake, ndizofatsa komanso zocheperako kuposa momwe timawonera m'mapulogalamu ake olimbitsa thupi. Za maphunziro monga kunena, "woganiza" ndi moyenera pamene mulibe thukuta chifukwa cha kutopa, koma mukumva kupsyinjika mu minofu iliyonse ya thupi lanu. Ngati mukukayikira kugwira ntchito kwa "Extreme sredy", yesani kuphatikiza ndi pulogalamu ina Jillian Michaels kapena sankhani masewera olimbitsa thupi kwambiri.

Makochi TOP 50 pa YouTube: kusankha kwathu

Ubwino wa pulogalamuyi:

  • pogwiritsa ntchito yoga, kickboxing, ndi pulogalamu ya JIU-jitsu imakhala ndi masewera olimbitsa thupi osangalatsa oyambilira.
  • phunziro limachitika pang'onopang'ono, kotero iwo amene sakonda kudumpha kochuluka, Extreme Shed & Shred angakonde.
  • pali zolimbitsa thupi zotambasula ndi zolimbitsa thupi, zomwe zidzakuthandizani kuti mukhale osinthasintha komanso osasunthika
  • kuphunzitsa "Kutaya owonjezera" kutaya thupi, kotero inu mukhoza kutsatira izo ngakhale m'mawa musanagwire ntchito, mwachitsanzo.

Zoyipa za pulogalamuyi:

  • Kuphatikizika kwa masewera olimbitsa thupi kumakhala koyambirira komanso kovuta kobwerezabwereza;
  • palibe Baibulo la Chirasha
  • pulogalamuyo imapangidwira kwambiri "yolingalira" osati yolemetsa kwambiri, kotero kuti wina angawoneke ngati wosavuta komanso wosagwira ntchito (makamaka mlingo woyamba).

Maphunziro monga Extreme Shed & Shred ndiwothandiza kwambiri pathupi lanu. Zachidziwikire kuti sangakuthandizeni kutentha kuchuluka kwa zopatsa mphamvu munthawi yochepa kapena kugwedezeka mwachangu kagayidwe. Koma akulolani kuti mubweretse kamvekedwe ka minofu yanu, kuwongolera kusinthasintha kwanu, kufufuza zatsopano zoyambira ndikungosangalala ndi pulogalamu yolimbitsa thupi.

Mutha kuchita chidwi ndi nkhani zotsatirazi:

Siyani Mumakonda