Killer Buns ndi Ntchafu kapena Wakupha mafuta ntchafu ndi matako kuchokera kwa Jillian Michaels

Kwa iwo amene akufuna kuchotsa mafuta owonjezera pamiyendo, kumangitsa matako ndi kuiwala za cellulite , muyenera kumvetsera ku masewera olimbitsa thupi a Jillian Michaels - Killer Buns ndi ntchafu ("Wakupha mafuta pa ntchafu ndi matako"). Konzekerani mphunzitsi wotchuka waku America azitsogolera pansi panu ndikupangitsa kuti miyendo yanu ikhale yokongola komanso yocheperako.

Monga zikumveka bwino pamutuwu, Maphunzirowa amayang'ana ungwiro wa m'chiuno ndi matako anu. Jillian Michaels aphatikiza machitidwe onse ogwira mtima kwambiri a thupi lapansi, kotero musayembekezere kuyenda kosavuta. Pakadutsa mphindi 40, nthawi yomwe imatenga gawo limodzi, mudzamva kupsinjika m'minyewa iliyonse yathupi lanu. Zochita zolimbitsa thupi za plyometric ndi mphamvu kuphatikiza ndi aerobic load zimakupatsani zotsatira zachangu komanso zabwino.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Zochita zabwino kwambiri 50 pamimba mosabisa
  • Ma 20видео masewera olimbitsa thupi a Cardio pakuchepetsa thupi kuchokera ku Popsugar
  • Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
  • Zonse zokhudzana ndi Push-UPS: zimawonekera + ma pushups
  • Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu
  • Zochita 20 zapamwamba zokulitsa kukhazikika (zithunzi)
  • Zochita 30 zapamwamba za ntchafu yakunja

Za pulogalamu ya Killer Buns ndi ntchafu

Maphunzirowa amapereka maphunziro a magawo atatu ovuta. Yambani ndi choyamba ndi chitukuko cha thupi lanu kupita mlingo wachiwiri, ndiyeno chachitatu. Gillian samapereka katundu wamphamvu kuyambira pachiyambi, kotero mlingo woyamba ndi wolekerera. Koma pa lachiwiri ndi lachitatu khalani okonzeka kupereka zonse kwathunthu. Pulogalamuyi imaphatikizapo kusintha kwa mapapo, ma squats, kudumpha ndi masewera olimbitsa thupi, kotero kuti katundu pamiyendo ndi wamkulu. Tengani mlingo uliwonse wa masiku 8-10, mwina kuphatikiza zotsatira za maphunziro.

Ndikangati ndiyenera kuyendetsa pulogalamu ya Killer Buns ndi ntchafu? Jillian Michaels sapereka malangizo enieni pa nkhaniyi, koma ndi bwino kuchita 5-6 pa sabata. Momwemo, sinthani "Wakupha mafuta pa ntchafu ndi matako" ndi mapulogalamu ena a mphunzitsi waku America. Choyamba, chidzagawira mofanana katundu pa thupi lonse. Chachiwiri, minofu ikuluikulu ya miyendo imayenera kupuma, kotero kuti kusinthana pakati pa mapulogalamu kungakhale koyenera kwambiri.

Apanso, chonde dziwani kuti pulogalamuyo idalunjika kokha kumunsi kwa thupi lako. Abs, mikono, mmbuyo pafupifupi wosagwira ntchito. Pofuna kupewa kusamvana, pulogalamuyi ikhoza kuphatikizidwa, mwachitsanzo, "Flatmimba mu masabata a 6". Kapena mutha kuwonjezera masewera olimbitsa thupi a aerobic pakuwotcha mafuta abwino ndikuwonjezera kagayidwe kake. Mwachitsanzo, yang'anani zolimbitsa thupi zomwe tasankha: Masewera 30 apamwamba kwambiri a cardio pamlingo uliwonse.

Pantchitoyi mudzafunika ma dumbbells, kulemera kutengera kulimba kwanu kuyambira 1 mpaka 4 kg. Mukhozanso kugula zolemera za akakolo, zomwe zidzapititsa patsogolo maphunziro apamwamba.

Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo

Ubwino wa Killer Buns ndi ntchafu:

  • Mapulogalamu onse ochita masewera olimbitsa thupi amaperekedwa ku miyendo ndi matako, kotero maphunziro adzakhala othandiza kwa iwo omwe ili ndi vuto.
  • Kuphatikizika kwa mphamvu ndi masewera olimbitsa thupi kumathandizira kukwaniritsa zotsatira zabwino komanso kuchotsa mafuta m'munsi mwa thupi lanu.
  • Killer Buns ndi ntchafu ndi pulogalamu, yomwe imakhala ndi masewera olimbitsa thupi ovuta kwambiri pamiyendo. Minofu idzayaka ndi moto, koma zotsatira zake sizingadzisungire kuyembekezera.
  • Miyendo imadziwika, gawo louma kwambiri la thupi ponena za kuwonda. Ndicho chifukwa chake pulogalamuyo inali yopulumutsa moyo kwa amayi ambiri.

Zoyipa ndi mawonekedwe a Killer Buns ndi ntchafu:

  • Palibe kumasulira kwa Chirasha pulogalamuyi.
  • Pa maphunziro mudzakumana ndi kupsinjika kwakukulu pa mawondo, zolimbitsa thupi zambiri zidzakhudza miyendo ya mwendo. Chitani nawo ma sneaker okha ndikuwona mayendedwe a zida.
  • Sitikulimbikitsidwa kuphunzitsa oyamba kumene kukhala olimba. Ngati mwangoyamba kumene kusewera masewera, tikukulangizani kuti muwerenge nkhaniyo: masewera olimbitsa thupi ndi Jillian Michaels kwa oyamba kumene.
Jillian Killer Buns ndi ntchafu

Ndemanga pa pulogalamuyi, "Killer rolls" kuchokera kwa Jillian Michaels:

Ngati mungaganize zokhala mozama pamiyendo yanu ndi glutes Killer Buns ndi ntchafu zidzakukwanirani bwino. Mumatsimikiziridwa kuti mugwiritse ntchito minofu yonse ya ntchafu ndi matako, yochepetsetsa ndikumangitsa kumunsi kwa thupi.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Siyani Mumakonda