Perfect Abs ndi Jillian Michaels: kukonzekera kulimbitsa thupi kwa miyezi inayi

Zamkatimu

Ndondomeko yathanzi ndi Jillian Michaels wa abs ndi m'mimba

Mavidiyo ambiri apanyumba nthawi zina amatha kundidabwitsa. Ichi ndichifukwa chake tikukupatsani dongosolo lolimbitsa thupi kuti mupange atolankhani abwino ndi Jillian Michaels. Dzipulumutseni kuti musawononge nthawi pochita masewera olimbitsa thupi kuti mufufuze oyenera.

Ngati mukufuna, mutha kusintha mapulani olimbitsa thupi kuti mufupikitse kapena kutalikitsa. Chotsani maphunziro aliwonse, kapena m'malo mwake kuwonjezera. Musaope kuyesa ndikuphatikiza mapulogalamu osiyanasiyana. Osapachikidwa pa kulimbitsa thupi kwa Jillian Michaels kwa atolankhani, yesani kuwaphatikiza ndi masewera olimbitsa thupi lonse.

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Ndondomeko yathanzi ndi Jillian Michaels wa abs ndi m'mimba

Chifukwa chake, zambiri zoyambira: ndinu oyamba kumene, vuto lanu lalikulu - m'mimba ndi m'chiuno. Ndi mapulogalamu ati a Jillian Michaels osindikizira omwe muyenera kusankha ndipo, koposa zonse, momwe mungawaphatikizire limodzi? Tikukupatsani mapulani osintha miyezi inayi, omwe mungafune kuti musinthe.

Dongosololi limapangidwa pamaziko ophunzitsira kasanu ndi kamodzi pa sabata. Koma mutha kuchepetsa kuchuluka kwa magawo kutengera kuthekera kwanu. Komabe, zindikirani kuti maphunziro ayenera kukhala osachepera kanayi pa sabata. Popeza kutalikirana kwawo, ndi katundu wawo, kuchita kawirikawiri sikumveka.

Mwezi woyamba

Mwezi woyamba ukhoza kutchedwa kuti wosintha pamene thupi limangolowera kuchita masewera olimbitsa thupi. Nthawi yoyamba sizimveka bwino kusankha mapulogalamu ndikuyang'ana atolankhani. Ndi bwino kuyamba ndikulimbitsa thupi lonse lomwe ngakhale oyamba kumene: 30 Day Shred or Ripped in 30. Zithandizira thupi lanu kusintha, kusintha kagayidwe kake komanso kwa mwezi umodzi kuti mupereke zotsatira zoyambirira.

Pulogalamu Yowonda mu masiku 30 (30 Day Shred) imapereka magawo atatu azovuta. Kulingalira kumapeto kwa sabata mulingo uliwonse kumatha masiku 3-8. Mukung'ambika mu 9 kumapereka magawo anayi ovuta, mwachitsanzo, mupita kumapeto ndi sabata iliyonse yatsopano. Kwa masiku 30 oyambilira mumazolowera katundu wochokera ku Jillian Michaels ndipo mudzatha kupitiliza mapulogalamu ovuta kwambiri.

Zochita zonse Jillian Michaels patebulopo

Mwezi wachiwiri

Kuyambira mwezi wachiwiri, muyenera kuyang'ana m'mimba. Chifukwa chake timakupatsirani chizolowezi ichi: katatu pa sabata kuti Killer Abs agwire pamimba, kawiri - Kickbox Fastfix ngati masewera olimbitsa thupi ndi nthawi imodzi - gwirani ntchito thupi lonse. Chifukwa chiyani zigawo zitatuzi ndizofunikira, werengani malangizo mwatsatanetsatane kwa atolankhani, omwe adalembedwa pamwambapa.

MON: Kupha Abs
W: Kickbox Fastfix (gawo 3)
WED: Wakupha Abs
THU: Kukhetsa Kwambiri & Kupyola
WACHISANU: Kupha Abs
SB: Kickbox Fastfix (gawo 3)
Dzuwa: tsiku lopuma

Killer Abs imapereka magawo atatu, igawireni iwo wogawana masiku onse 3. Kuchokera Kokhetsedwa Kwambiri & Shred - mulingo wachiwiri, kotero aliyense wa iwo amachita masabata awiri. Kickboxing ndilo gawo lachitatu likuwonetsa kulunjika pamimba yam'mimba, koma ngati mukufuna mutha kuchita gawo loyamba kapena lachiwiri.

Mwezi wachitatu

M'mwezi wachitatu, mfundoyi imasinthabe, koma maphunziro ndi ovuta:

MWEZI: Sabata 6-paketi isanu ndi umodzi (Mmimba wamataya m'masabata 6)
MFUNDO: Cardio of Body Revolution
WED: 6 sabata isanu ndi umodzi paketi
THU: Sabata Limodzi Kugawanika (gawo lamagetsi)
WACHISANU: Sabata 6 sabata-paketi
SAT: Cardio Yosintha Thupi
Dzuwa: tsiku lopuma

Mu "Flat m'mimba m'masabata 6" mumaphatikizapo kuphunzitsa zovuta ziwiri, kwa milungu iwiri iliyonse. Cardio of Body Revolution ili ndimavuto atatu, koma ndibwino kuti muyang'ane kukonzekera kwanu: ngati mungachite chimodzimodzi kwa miyezi, palibe chodandaula. Ndipo kamodzi pa sabata pangani gawo la theka la ola ndi zolemera zochokera ku Sabata Limodzi.

Mwezi wachinayi

Kwa miyezi itatu simudzangolimbitsa thupi lanu komanso kukhala athanzi. Ndipo pamapeto pake, mwakonzeka kupsinjika kwenikweni kuti muphatikize zomwe zapezeka.

MON: Thupi lakupha (mimba)
W: Kuchepetsa thupi, kufulumizitsa kagayidwe kake
WED: Thupi lakupha
THU: Palibe malo ovuta
ZOFUNA: Thupi lakupha
SB: Kuchepetsa thupi, kufulumizitsa kagayidwe kake
Dzuwa: tsiku lopuma

Thupi lakupha mukulimbitsa thupi katatu, ndipo imodzi mwazo ndi za abs. Chitani izi katatu pamlungu kuti mugwiritse ntchito minofu yam'mimba. Kuti thupi lanu lizichita masewera olimbitsa thupi kwambiri "imathandizira kuti thupi liziyenda bwino." "Palibe malo ovuta" - monga pulogalamu ya thupi lonse.