Zida Zowononga & Kubwerera: pulogalamu ya Jillian Michaels ya mikono ndi kumbuyo

Mu Seputembara 2015 Jillian Michaels adapanga pulogalamu yatsopano yopititsa patsogolo thupi. Kupha Zida ndi Kubwerera - kulimbitsa thupi uku kukuthandizani kuti muchepetse thupi komanso kulimbikira kugwira ntchito yolimbitsa minofu ndi kumbuyo.

Jillian Michaels watulutsa mapulogalamu angapo omwe adatulutsidwa pansi pa dzina lakupha Killer. Zovuta ziwiri zoyambirira zidaperekedwa pakupanga miyendo yaying'ono ndi matako (Killer Buns & Thighs) ndi m'mimba (Killer Abs). Ndipo, pamapeto pake, kudabwera kutembenuka kwa mikono ndikubwerera. Program Killer Arms & Back ikulonjeza kuti gawo lanu lakumtunda lizikhala locheperako, lamphamvu komanso lamphamvu. Ngakhale Gillian saiwala kulumikizana ndi minofu ya m'mimba, ntchafu ndi matako, kotero kulimbitsa thupi kumeneku kumakhala koyenera kuchepa thupi kwathunthu.

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
  • 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
  • Zowonjezera masewera 10 apamwamba: zomwe mungachite kuti minofu ikule

Kulongosola kwa pulogalamu Kupha Zida ndi Kubwerera

Zida Zakupha Ndi Kubwerera zimaphatikizapo zolimbitsa thupi magawo atatu ovuta. Kulimbitsa thupi kulikonse kumatenga mphindi 30 ndipo kumakhala ndimagulu anayi. Gawo lirilonse mudzachita zolimbitsa thupi zisanu zomwe zimabwerezedwa m'matumba awiri. Ndikofunika kudziwa kuti Jillian Michaels amaphunzitsa minofu ya ma triceps, ma biceps, mapewa, chifuwa, osabwerera padera, koma amachita thupi lonse. Mudzachita masewera olimbitsa thupi omwe amagwiritsanso ntchito ntchafu zanu, matako ndi atolankhani, kotero kulimbitsa thupi kumathandiza m'malo onse ovuta.

Mu zovuta izi simudzapeza mphamvu zokha, komanso cardio-katundu. Wophunzitsa amawonjezera mayendedwe othamanga kuti akweze kugunda kwa mtima ndikuwotcha mafuta. Dziwani kuti ngakhale gawo loyamba la zovuta Killer Arms & Back silingatchulidwe kuti zosavuta. Kuti muyambe maphunziro ovutawa, ndikofunikira kukhala ndi maphunziro oyambira. Komabe, limodzi ndi pulogalamu ya Jillian ali ndi atsikana awiri, m'modzi mwa iwo akuwonetsa zochitikazo mosavuta. Chifukwa chake mutha kusintha kulimbitsa thupi nthawi zonse. Kwa makalasi mufunika ma dumbbells ndi Mat.

Kodi mungachite bwanji Killer Arms & Back? Mutha kumaliza mulingo uliwonse kwa masiku 10, kenako maphunzirowa apangidwira mwezi umodzi. Ndipo mutha kuphatikiza mapulogalamu kuchokera kwa "Opha" pakati pawo, potero ndikuphunzitsa thupi lonse mokwanira komanso moyenera momwe zingathere. Mwachitsanzo:

  • MON: Kupha Zida & Kubwerera
  • W: Kupha Buns & Ntchafu
  • WED: Wakupha Abs
  • ZOTHANDIZA: Kupha Zida & Kubwerera
  • ZOKHUDZA: Kupha Buns & Ntchafu
  • SAT: Kupha Abs
  • Dzuwa: tsiku lopuma

Ubwino wa pulogalamuyi:

  1. Pulogalamu yabwino kwambiri yolumikizira minofu mmanja, m'mapewa, pachifuwa ndi kumbuyo. Mukwaniritsa zocheperako ndikuwonetsetsa gawo lakumtunda popanda kutulutsa minofu "yopopa".
  2. Zochitazo zimakhudza minofu ya m'chiuno, matako ndi atolankhani. Mukuyambiranso ntchito yopanga kupumula kwa thupi lonse.
  3. Pulogalamuyi ili ndimavuto atatu, kotero mupita patsogolo. Kuphatikiza apo, mkalasi akuwonetsa mtundu wosavuta komanso wovuta wa masewera olimbitsa thupi: mutha kusankha zabwino kwambiri.
  4. Gillian amapeza masewera olimbitsa thupi atsopano komanso osangalatsa. Izi siziri choncho, pamene mayendedwe omwewo akusunthira kuchokera pulogalamu imodzi kupita kwina.
  5. Zovutazo zimaphatikizapo zolimbitsa thupi za Cardio kuti ziwonjezere kugunda kwa mtima ndikuwotcha mafuta.
  6. Pulogalamuyi ithandizira bwino maphunziro a "Killer" kwa atolankhani komanso m'chiuno ndi matako, omwe atulutsidwa kale.

kuipa:

  1. Kulimbikitsidwa kwake ndikumanja ndi kumbuyo, kotero kwa atsikana omwe ali ndi mawonekedwe a makona atatu ndi masewera olimbitsa thupi a Apple atha kuyambitsa kusamvana pamitundu.
  2. Chonde dziwani kuti pulogalamuyi siyamangidwa pamagulu azodzipatula a mikono ndi mapewa, komanso zolimbitsa thupi zathunthu ndikugogomezera kumtunda.
Jillian Michaels Killer Arms Ndi Back Trailer

Ndemanga pa pulogalamu ya Killer Arms & Back kuchokera kwa Jillian Michaels:

Pulogalamu yatsopano Jillian Michaels: Killer Arms & Back ikukulonjezani kuti mupanga zida zamphamvu ndi nsana wolimba. Ntchito yayikulu kumtunda kwa thupi ikuthandizani kugwiritsa ntchito minofu yonse ndikuchotsani kunenepa kwambiri.

Onaninso:

Siyani Mumakonda