Killer Abs: pulogalamu ya abs ndi dongosolo la minofu kuchokera kwa Jillian Michaels

Killer Abs ndi Jillian Michaels wina wolimbitsa thupi pa abs ndi m'chiuno. Nthawi ina atatulutsidwa "M'mimba mwa Lathyathyathya m'masabata 6" mphunzitsi wapanga pulogalamu yatsopano yopangira atolankhani abwino.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • TABATA kulimbitsa thupi: magulu 10 a masewera olimbitsa thupi
  • Zochita zabwino kwambiri za 20 zazing'ono zochepa
  • Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino komanso malamulo oyambira
  • Kuphunzitsa kwamphamvu kwa amayi: mapulani + machitidwe
  • Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa
  • Zowukira: chifukwa chiyani tikufunika zosankha + 20
  • Chilichonse chokhudza crossfit: zabwino, zoopsa, zolimbitsa thupi
  • Momwe mungachepetsere m'chiuno: maupangiri & machitidwe
  • Maphunziro 10 apamwamba kwambiri a HIIT pa Chloe ting

Za pulogalamuyi Jillian Michaels: Killer Abs (Kupha atolankhani)

Mimba ndi zotumphukira za atsikana ambiri ndimavuto enieni. Ichi ndichifukwa chake Gillian ali ndi mapulogalamu ake awiri ku Arsenal ophunzirira gawo ili. Course Killer Abs ili ndi magawo atatu azovuta, iliyonse yomwe iyenera kumalizidwa pasanathe masiku khumi. Gawo loyamba lingawoneke lophweka, koma kuthamanga kwachiwiri ndi kwachitatu kumawonjezeka. Ponseponse, maphunzirowa adapangidwa kuti azigwira mwezi womwe mumalimbitsa pamimba ndikuchotsa mbali. Jillian amalangiza kuchita kasanu ndi kamodzi pa sabata, kusiya tsiku limodzi kuti apumule.

Kutalika kwa masewera olimbitsa thupi kuyambira "Kuyimitsa atolankhani" ndi mphindi 30. Kapangidwe ka phunziroli kamakhudza magawo anayi. Gawo lirilonse limakhala ndi machitidwe asanu obwereza kawiri. Gawo lirilonse limatenga mphindi 4-6. Maphunziro a dera ndi njira yomwe Jillian Michaels amakonda. Gawo lalikulu lochita masewera olimbitsa thupi kuchokera ku Killer Abs ndi mphamvu m'chilengedwe, koma pali zolimbitsa thupi zamagetsi zolimbikitsa kugunda kwa mtima ndikuwotcha mafuta. Chifukwa cha zinthu za Cardio komanso kusintha kwakanthawi kochita masewera olimbitsa thupi kumathamanga mwachangu.

Kuti muyambe mapulogalamu muyenera ma dumbbells olemera 1 mpaka 4 kg kutengera kukonzeka kwanu. Tikukulimbikitsani kuti muyambe ndi 1.5-2 kg ndiye kulemera kwakukulu kwa atsikana olimba thupi. Ngati mukufuna kutsegula pamapazi atha kuphatikiza mapulani anu okondedwa ndi mapulogalamu ambiri ntchafu ndi matako Killer Buns ndi Thinghs.

Ubwino wolimbitsa thupi Killer Abs:

  1. Maphunzirowa amayang'ana gawo lina la thupi: pamimba. Izi zikutanthauza kuti phunziroli likuyang'ana pavutoli.
  2. Pulogalamuyi ili ndi magawo atatu okhala ndi zovuta zopita patsogolo. Ndikukula kwa thanzi lanu kumakula komanso kulimbitsa thupi.
  3. Gillian, monga nthawi zonse, amasangalala ndi masewera ake osachita pang'ono. Ngakhale iwo omwe atenga nawo gawo m'mapulogalamu ake, mayendedwe ena a Killer Abs sangakhale achilendo.
  4. Ngati gawo loyambalo ndilabwino kwambiri potengera katundu, ndiye kuti gawo lachiwiri ndi lachitatu liyenera kutuluka thukuta.
  5. Kugwira ntchito kochepetsera m'deralo kwakhala kukukayikiridwa kale. Chifukwa chake Jillian Michaels amaphunzitsa thupi lonse. Mudzaphunzitsa miyendo ndi mikono, koma yogwiritsidwa ntchitoonKutsindika kwa LSI kumayikidwa pamimba.
  6. Maphunziro amachitika mwachangu, zomwe zimathandizira kuwonjezera pakulimbitsa minofu kuti iwotche mafuta am'mimba.

Kuipa kulimbitsa thupi wakupha Abs:

  1. Killer Abs imapereka zochitika zazifupi, zomwe zimasintha nthawi zambiri. Izi zimabweretsa phokoso mu pulogalamuyi.
  2. Muphunzitsa thupi lonse, koma mwina mungapitirire zolemera zam'mimba.
Jillian Michaels - Killer Abs Workout kanema

Zabwino bwanji kuposa Killer Abs kapena "Flat m'mimba m'masabata 6"?

Kuchita zolimbitsa thupi cholinga chimodzi ndikugwira ntchito pamimba ndi m'chiuno. Komabe pali zosiyana. Amakhulupirira kuti Gillian adaganiza zopanga Killer Abs atawunikiranso pulogalamu yake yoyamba. Njira ya "Lathyathyathya m'mimba m'masabata 6" imapereka malingaliro ophatikizika ndi kutentha kwambiri. Maphunziro amaphatikizapo kuchita masewera olimbitsa thupi kwambiri, chifukwa zimachitika mwachangu kwambiri. Mwakutero, izi ndizomveka, chifukwa mafuta am'mimba samatsuka zidutswa zopanda ziwalo popanda kulimbitsa thupi.

Killer Abs ndi womasuka kwambiri, ngakhale atsikana akuthamanga masewera. Jillian waphatikizanso masewera olimbitsa thupi ambiri, omwe samakhudza minofu yam'mimba yokha komanso minofu ya thupi lonse. Panthawi inayake mutha kuwoneka ovuta kwambiri kuphunzitsa miyendo ndi mikono. Komabe gawo lalikulu lochita masewera olimbitsa thupi limakhudza gawo lapakati la thupi.

Kuphatikiza apo, a "Lathyathyathya m'mimba" ndi "Kuyimitsa atolankhani" ali ndi mawonekedwe osiyanasiyana ophunzitsira. Monga tafotokozera pamwambapa, Killer Abs adagawika m'magulu anayi, pomwe magulu awiri ndi machitidwe 4 osiyanasiyana. Gillian "Wathyathyathya" wagawika pulogalamu yonse m'magawo awiri: mu theka lachiwiri abwereze zomwe achite kuyambira gawo loyamba. Ndipo ambiri alibe mphamvu yoti achite bwino gawo lachiwiri la maphunziro.

Onaninso bwino kuti ndi pulogalamu iti yomwe ndiyothandiza kwambiri Wakupha Abs or "Lathyathyathya m'mimba milungu isanu ndi umodzi" zosatheka. Chifukwa chake ndi bwino kusankha malinga ndi zomwe amakonda. Muthanso kuyesa kusinthasintha maphunziro awiriwa. Choyamba, mulibe nthawi yotopetsa kapena kuchita masewera olimbitsa thupi. Ndipo chachiwiri, mapulogalamu osiyanasiyana amathandizira kugwiritsa ntchito kwambirionminofu yochulukirapo.

Tikukulimbikitsani kuti muwerenge nkhaniyi: Kutuluka kwathunthu ndi Jillian Michaels: dongosolo lokonzekera zolimbitsa thupi kwa miyezi 4.

Siyani Mumakonda