Killer Cardio: kulimbitsa thupi kwambiri kwa Jillian Michaels kwa mphindi 20

Ngati mwakhala mukuyembekezera mapulogalamu atsopano a Jillian Michaels, ovuta Killer Cardio omwe Jillian Michaels adaperekedwa mu September 2017. Iyi ndi DVD yoyamba yochokera kwa Jillian Michaels, yomwe ndi yoyera ya cardio yogwira ntchito yowotcha ma calories ndi mafuta.

Cardio Workout Killer Cardio ndi Jillian Michaels amakwanira bwino mu dongosolo lanu lophunzitsira ngati mukufuna kuwonjezera katundu wolemetsa kuti akwaniritse zotsatira zabwino pakuchepetsa thupi. Killer Cardio ndizomwe mumafunikira panyumba. Kuwotcha mwachangu, kothandiza komanso kwamafuta kwambiri!

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

Pulogalamuyi Ndi Killer Cardio

Killer Cardio ndi masewera olimbitsa thupi ovuta kwambiri ochokera kwa Jillian Michaels. Kumbukirani kuti Gillian adatulutsa kale mndandanda wa mapulogalamu ogwira mtima: Killer Body; Killer Abs; Killer Buns & ntchafu; Killer Arms & Back. Ndipo tsopano muli ndi gawo lomaliza la "Opha", lomwe linali pulogalamu yoyamba ya Cardio yochokera kwa Jillian Michaels. Kwenikweni anapereka katundu wosakaniza mu DVD yanu, koma nthawi ino mudzapeza cardio yoyera (Cardio yoyera).

Pulogalamu ya Killer Cardio imaphatikizapo masewera olimbitsa thupi awiri a Cardio kwa mphindi 25 (magawo awiri ovuta). Amapangidwa makamaka kuti akuthandizeni kuwotcha zopatsa mphamvu, kuphulika kagayidwe kanu, kukulitsa kupirira, kulimbikitsa minofu yamtima komanso kuonda. Mudzapeza masewera olimbitsa thupi kwambiri, makamaka kudumpha, kuthamanga, kuthamanga, matabwa, zinthu zochokera ku masewera a karati. Maphunzirowa amachitika popanda zida zowonjezera, mudzaphunzitsidwa ndi kulemera kwa thupi lake.

Chifukwa chake, mu pulogalamu ya Killer Cardio imaphatikizapo makanema awiri: Level 1 ndi Level 2 (Level 1 ndi Level 2). Mulingo woyamba ndi wosavuta kuposa wachiwiri, koma onse amakupangitsani kutuluka thukuta. Mu pulogalamuyi gulu la Jillian Michaels likuwonetsa mitundu iwiri ya masewera olimbitsa thupi monga momwe tidagwiritsira ntchito m'makalasi ena. Komabe, mphunzitsi nthawi ndi nthawi amawonetsa momwe mungapangire zinthu zovuta kapena, mosiyana, kuti muchepetse masewera olimbitsa thupi.

Mapangidwe a Workout Killer Cardio

Maphunziro amatenga mphindi 25, zomwe gawo logwira ntchito limatenga mphindi 20 zokha. Kotero mudzapeza masewera olimbitsa thupi mwamsanga, koma mwamphamvu kwambiri. Monga mapulogalamu apamwamba olimbitsa thupi palibe (monga, mwamwayi, muzolimbitsa thupi zambiri za Cardio Jillian Michaels), koma kuzungulira koyamba kwa masewera olimbitsa thupi kumatha kuonedwa ngati kutentha. Kutambasula komaliza kumaperekedwa pafupifupi mphindi 5, zomwe ndi zabwino kwambiri pazolimbitsa thupi zazifupi.

Magulu onsewa ali ndi dongosolo ili: 4 zozungulira 4 zolimbitsa thupi 2 kuzungulira kulikonse, kubwerezedwa mu XNUMX milingo. Zochita zolimbitsa thupi zimachitika molingana ndi dongosolo la masekondi 20 kuchita masewera olimbitsa thupi kwambiri, kupuma kwa masekondi 10, ndi zina zotero kwa makalasi onse liwiro lidzakhala lalitali kwambiri. Mu pulogalamuyi mulibe timer, zomwe sizikhala zosavuta nthawi zonse pochita masewera olimbitsa thupi.

1. Gawo 1 (Mzere 1): masewera olimbitsa thupi a cardio ndi oyenera kwa mulingo wapakatikati, koma pulogalamu yoyambira ndiyabwino ngati muzichita pa liwiro lanu. Pali masewera olimbitsa thupi angapo kuti mupumule, pomwe mudzakhala ndi nthawi yopuma.

  • 1 kuzungulira: kulumpha chingwe, kuthamanga kuchokera mbali ndi mbali, nkhonya, kulumpha kwa Wothamanga.
  • 2 kuzungulira: Kuthamanga kopingasa, kuthamanga ndi kugogoda pamapazi, kuthamanga mu bulaketi yokhala ndi ng'ombe ya zahlest, kuthamanga kumbali ina.
  • 3 kuzungulira: burpee, akuthamanga kwambiri akukweza mawondo ake, akuthamanga "pigtail", kuyenda kozungulira ndi manja ake.
  • 4 kuzungulira: mpikisano zahlest tibia, ofananira nawo mapapo, kukoka mawondo ake pachifuwa, skater.

2. Gawo 2 (Mzere 2): masewera olimbitsa thupi a cardio ndi oyenera kwa maphunziro apakatikati ndi apamwamba. Ndi zovuta kukula kwa katundu. Ngati mu kuzungulira koyamba ndi kuzungulira wachiwiri kuyembekezera inu kulolera tempo mu wachitatu ndi wachinayi kuzungulira Gillian amapereka plyometrics kwambiri.

  • 1 kuzungulira: lumo, kulumpha m’mbali, kulumpha kutsogolo ndi kumbuyo, Kuthamanga m’malo.
  • Round 2: kukankha kwa thabwa kumbali thabwa kudumpha bondo ku chifuwa, Njinga crunches, kulumpha mu bala ndi kukweza miyendo.
  • Round 3: kulumpha madigiri 180, kuthamanga mpira, kulumpha mapapu, burpees ndi kuyenda mu zingwe.
  • Round 4: wokwera thanthwe, kulumpha kwa plyometric kupita ku bar, burpee, kuthamanga ndi kukweza mawondo ake.

Nthawi zambiri, makalasi a Killer Cardio amalekerera mosavuta chifukwa cha kuchepa kwa masekondi 20 ndikupumula kwakanthawi mutatha kuchita masewera olimbitsa thupi. Poyerekeza masewera olimbitsa thupi a Cardio kuchokera ku BodyShred adzakhala olemetsa kwambiri komanso tempo.

Momwe mungapangire masewera olimbitsa thupi a Killer Cardio

Jillian Michaels amalimbikitsa kuchita zolimbitsa thupi izi kasanu pa sabata kapena kusinthana ndi mapulogalamu amphamvu. Ngati mukufuna kuchepetsa thupi ndipo mwachita kale ku Jillian Michaels, mumachita motsatira ndondomekoyi: 5-2 pa sabata ndikuchita Cardio Abs masiku ena olimbitsa thupi thupi lonse kapena malo ovuta. Mwachitsanzo, mutha kuyesa maphunziro awa:

Dongosolo 1:

  • MON: Kupha Abs
  • W: Killer Cardio
  • WED: Killer Buns & ntchafu
  • ZOCHITA: Killer Cardio
  • FRI: Killer Arms & Back
  • SAT: Killer Cardio

Ngati muli ndi vuto lapadera, ndiye kuti mutha kuyendetsa mtundu umodzi wa "Killers" (mwachitsanzo, Killer Abs, kapena Killer Buns & ntchafu).

Dongosolo 2:

  • MON, WED, FRI: Killer Cardio
  • TUE, THU, SAT: Palibenso Zone Yovuta / Thupi Lakupha / Toni ndi Shred / pulogalamu ina iliyonse yamamvekedwe a minofu.

Ngati muli ndi pafupifupi mulingo wamaphunziro (mumachita miyezi ingapo koma osalekerera mtima), ndiye chitani kanema wa Level 1 nthawi zosachepera 7-8, musanapitirire ku Level 2. Ngati mukuchita kale, ndiye kuti mutha kuphunzitsa pamlingo wachiwiri. Ngakhale zina mwazolimbitsa thupi zomwe simungathe kuchita ndi mphamvu zonse, mayendedwe onse a phunziro mudzatha kuchita.

Ubwino wa masewera olimbitsa thupi a Killer Cardio:

  • Kuchita masewera olimbitsa thupi kwanthawi yayitali komwe kumakuthandizani kuwotcha zopatsa mphamvu, kufulumizitsa kagayidwe, kusuntha mapiri ndikuchepetsa thupi.
  • Kulimbitsa thupi kwakanthawi kochepa (gawo lalikulu mphindi 20 zokha), koma ndiwothandiza kwambiri pakuwotcha mafuta.
  • Simudzafunika zida zowonjezera.
  • Zochita zolimbitsa thupi zimachitidwa mothamanga kwambiri zomwe zimachepetsa kutayika kwa minofu.
  • Pulogalamuyi ndi imodzi mwa njira zabwino kwambiri kwa iwo amene akufuna kuchepetsa thupi ndi kuchepetsa voliyumu.

Kuipa kwa maphunziro:

  • Ndi cardio yoyera, ndipo simudzakondweretsa aliyense.
  • Zochita zoterezi zimatsutsana ndi zovuta zogwirizanitsa, mitsempha ya varicose, dongosolo la mtima, minofu ndi mafupa.
  • Obwera kumene maphunziro otere amawoneka ovuta kwambiri komanso apamwamba kwambiri.
  • Kuyimitsa pafupipafupi komanso kuchita masewera olimbitsa thupi kwakanthawi kochepa kumachepetsa kuthamanga kwa makalasi ndikuchepetsa kupsinjika.
  • Palibe masewera olimbitsa thupi omwe amawerengera nthawi komanso nthawi.

Onaninso:

  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
  • Masewera a Cardio kunyumba: zolimbitsa thupi + dongosolo la maphunziro

Siyani Mumakonda