Jillian Michaels Woonda pamasiku 30 (30 Day Shred)

Imodzi mwamapulogalamu odziwika kwambiri a Jillian Michaels anali "Slim figure 30 days (30 Day Shred)". Zochita zamaphunzirowa zidapangitsa chidwi chofuna kuchepetsa thupi: mwezi umodzi wokha mumachotsa kunenepa ndikupangitsa thupi lanu kukhala lokongola komanso lokwanira.

Kuti tigwire ntchito kunyumba timalimbikitsa kuwerenga nkhani zotsatirazi:

  • Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
  • Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
  • Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
  • Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire

Zolimbitsa thupi Jillian Michaels "Slim figure 30 days (30 Day Shred)"

"Slim figure 30 days" - maphunziro apadera opangidwa ndi Jillian kwa oyamba kumene olimba ndi masewera. Kulimbitsa thupi kumatenga mphindi 25 zokha, izi ndi zokwanira kwa mwezi umodzi kukoka thupi ndikukuthandizani kuti muchepetse thupi. Kalasiyo mwamwambo imayamba ndi kutentha pang'ono ndipo imatha ndi kugunda. Sitikulimbikitsidwa kuwadumpha, chifukwa thupi lanu liyenera kukonzekera katunduyo.

Gawo lalikulu ndi mphindi 20 ndipo ndi 3-2-1. Ndi chiyani? Ndi njira yabwino kwambiri yolimbitsa thupi yochokera kwa Jillian: Mphindi 3 mukuchita masewera olimbitsa thupi, mphindi 2 za cardio ndi masewera olimbitsa thupi a m'mimba mphindi imodzi. Pamapeto pake, mumalimbitsa minofu ndikuchotsa kulemera kwakukulu.

Pulogalamu ya "Slim figure 30 days (30 Day Shred)" imakhala ndi magawo atatu, omwe mumachita kwa masiku 10:

  1. Gawo loyamba ndi wololera movutikira, ndipo poyerekeza ndi wachiwiri ndi wachitatu akhoza kunena kuti, zosavuta. Osawerengera, ndithudi, kuyenda, koma katunduyo amapezeka mosavuta. Mumachita izi mkati mwa masiku 10, makamaka masiku asanu ndi awiri pa sabata, ndikupita ku Level 2.
  2. Mlingo wachiwiri ndi wosakondedwa kwambiri komanso wovuta kwambiri kuchitapo kanthu. Pambuyo poyenda woyamba, mlingo wachiwiri ndi wolemetsa kwambiri. Zinali kuchokera pamlingo wachiwiri mudzawona kusintha kwabwino m'thupi lanu. Osataya maphunziro, ngakhale gawo lachiwiri likuwoneka lovuta.
  3. Mlingo wachitatu ndi chofikirika kuposa chachiwiri. Ndipo thupi lanu lakhala lolimba, katundu wanu salinso ndi mantha, ndipo kuwonetsera pagalasi kumakhala kosangalatsa. Masiku 10 mlingo wachitatu, ndipo apa n'zotheka kale kuganiza chochita pambuyo maphunziro "Sedov".

Chifukwa chake, konzekerani 30 Day Shred ndi:

  • Kuyambira 1 mpaka 10 tsiku: mlingo woyamba
  • 11 mpaka tsiku la 20: gawo lachiwiri
  • Kuyambira 21 mpaka 30 tsiku lachitatu

Ndikutanthauza, tsiku lililonse mumapanga kanema pafupifupi mphindi 20-25. Ngati mukufuna kuwonjezera katundu kuti mupeze zotsatira zofulumira, mutha kuwonjezera masewera olimbitsa thupi a Jillian Michaels kapena kuphunzitsa makochi ena. Koma ngati mutangoyamba kumene, ndikukulangizani kuti muphunzitse mwezi woyamba pulogalamu ya 30 Day Shred.

Makochi TOP 50 pa YouTube: kusankha kwathu

Kulimbitsa thupi kwaubwino "Kucheperako masiku 30 (Masiku 30 Ophwanyidwa)":

  • kutalika kwake ndi mphindi 25 zokha;
  • oyenera ngakhale obwera kumene pamasewera;
  • zovuta zamphamvu, aerobic, ndi masewera olimbitsa thupi a abs adzakuthandizani kuwotcha mwachangu zopatsa mphamvu ndikulimbitsa minofu yanu;
  • ndi masewerawa mumakonda kulimbitsa thupi, mudzatha kukhala opezeka, omveka bwino komanso ogwira mtima.

Mafunso ndi mayankho pamaphunziro a "Slim figure 30 days (30 Day Shred)"

1. Ndimapanga gawo loyamba "Sedov" mkati mwa masiku khumi. Kuyendetsa pulogalamuyi kunali kosavuta kuposa masiku oyambirira, komabe kunali kovuta. Kodi ndiyambe gawo lachiwiri?

Zoyeneradi. Mlingo wachiwiri udzakhala, mwa njira, ndizovuta kwambiri, koma kuchedwetsa sikofunikira. Choyamba, pamene thupi lanu lizolowera kuchita masewera olimbitsa thupi panopa, mphamvu zake zimachepa kuchokera ku maphunziro. Kachiwiri, sizomveka kuchita "m'malo otonthoza", kuti musaonde.

2. Ndimachita Jillian 30 tsiku Kugawidwa. Lero ndinayeza ndipo ndapeza kuti ndapeza 1 kg! Zikuoneka, ine ndikunenepa?

Ayi, mwachiwonekere chifukwa cha kulimbitsa thupi kwa minofu yanu imayamba kusunga madzi. Pambuyo pa masabata 1-2, kulemera kudzatsika, koma zonse zomwe mudzaziwona zimabweretsa kuchepa. Werengani zambiri za izi m'nkhani: Zoyenera kuchita ngati kulemera kukuwonjezeka mukamaliza kulimbitsa thupi?

3. Kodi tiyenera kuchita masiku onse 30 motsatizana popanda masiku opuma? Kodi ndi zenizeni?

M'malo mwake, ndizowona kwambiri, makamaka popeza maphunzirowo ndiafupi. Amalangiza Gillian kuti azichita masiku onse 30 osapuma, koma ngati mukuwopa kuti musapirire, mpumulo wa sabata limodzi sungakhale wovuta.

4. Ndi mtundu wanji wa dumbbells womwe uli wabwinoko?

Kwa iwo omwe ali ndi masewera olimbitsa thupi, mutha kugwiritsa ntchito ma dumbbells 0,5-1,5 kg. Kwa pafupifupi 2 kapena 3 lbs. Muzochita nawo minofu ya mkono ndi chapamwamba thupi, kotero kuti kulemera adzakhala mulingo woyenera kwambiri.

 

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Siyani Mumakonda