Limbikitsani minofu ndikuwotcha mafuta ndi Hard Body Jillian Michaels

Mu 2013 adabwera omwe amayembekezeredwa kwa nthawi yayitali kwa mafani a Jillian Michaels Hard Body Workout ("Thupi Lamphamvu"). Mphunzitsi wotchuka adachita bwino kwambiri pamaphunziro otchuka "kufulumizitsa kagayidwe kake," "Palibe malo ovuta" ndi "Flatmimba m'masabata 6" ndipo inali pafupifupi pulogalamu yabwino kwambiri yopangira thupi laling'ono komanso lokongola.

Hard Body ndi masewera olimbitsa thupi amphamvu kwambiri omwe angapangitse thupi lanu kukhala locheperako komanso lowoneka bwino munthawi yojambulidwa. Ichi ndi chimodzi mwamapulogalamu ochepa omwe amaphatikiza mwaluso mphamvu ndi masewera olimbitsa thupi. Komabe, zosintha zovuta zolimbitsa thupi zimachepetsedwa pang'ono kutchuka kwa Hard Body kuchokera ku mafani olimbitsa thupi ndi Jillian Michaels.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
  • Zochita zabwino kwambiri 50 zamatako okhala ndi matani
  • Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
  • Momwe mungasankhire nsapato zothamanga: buku lathunthu
  • Mbali yammbali yamimba ndi m'chiuno + zosankha 10
  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
  • FitnessBlender: masewera olimbitsa thupi atatu
  • Cholimbitsa thupi - zida zothandiza kwambiri kwa atsikana

Za pulogalamu Jillian Michaels - Hard Body

Kulimbitsa thupi molimbika, komwe kumaphatikiza mphamvu ndi masewera olimbitsa thupi. Mumawonjezera kugunda kwa mtima wanu limodzi ndi mayendedwe odutsa dziko ndi kudumpha, ndipo liwiro lalikulu mumachita masewera olimbitsa thupi ndi ma dumbbell. Pulogalamuyi si ya oyamba kumene, komanso kwa iwo omwe akungolimbitsa thupi mwezi umodzi ndi Jillian Michaels. Muyenera kukhala ophunzitsidwa mwamphamvu kwambiri komanso kulimba mtima.

Pazochita masewera olimbitsa thupi mudzafunika ma dumbbells olemera 1 mpaka 4 lbs. Bwino ngati muli awiriawiri awiri dumbbells, chifukwa minofu osiyana amafuna katundu osiyana. Pamodzi ndi zochitika za Jillian wonetsani atsikana anayi omwe amapereka njira zosiyanasiyana zovuta. Yang'anirani momwe mukupitira patsogolo popanga pulogalamu yoyamba ndi chiwembu chopepuka ndikuyisokoneza pang'onopang'ono.

Pulogalamuyi, Gillian amagwiritsa ntchito chiwembu chomwe amachikonda kwambiri cha "3-2-1" (mphamvu ya mphindi 3, masewera olimbitsa thupi mphindi 2, 1 kuchotsera atolankhani). Maphunziro agawidwa mu mabwalo 2, pa mfundo yofanana ndi "Lathyathyathya mimba mu masabata 6". Kotero pa gawo lachiwiri la gawoli, ambiri alibe mphamvu zokwanira zakuthupi. Komabe, kuphunzira kuchita bwino popanda kupuma.

ZOKHUDZA KWAMBIRI: kuwunikiranso mwatsatanetsatane

Maphunziro ali ndi magawo awiri:

  1. Gawo loyamba. Mulingo woyamba pambuyo pa kutentha kwayamba kung'amba mayendedwe omwe si onse omwe ali nawo pamapewa. Ngati mukuwona kuti ndizovuta kwa inu, yesetsani kuchita masewera olimbitsa thupi m'njira yosavuta. Gillian, monga nthawi zonse amasangalala kwambiri ndipo amakupangitsani kulimbana ndi kunenepa kwambiri. Kutalika kwa mphindi 45.
  2. Mlingo wachiwiri. Mulingo wachiwiri ndi wovuta kwambiri kuposa woyamba. Ndipo sikungolemetsa ntchito, komanso kusinthidwa kovutirapo kwa zochitikazo. Kuphatikizika kovuta kwa mayendedwe sikukonda aliyense, kotero ndemanga za Hard Body zimatsutsana kwambiri. Langizo: musanachite gawo lachiwiri ndikofunikira kuyang'ana kanemayo mosamala ndikuyesera kubwereza zolimbitsa thupi kwa mphunzitsi. Kutalika kwa mphindi 50.

Kangati kuchita Hard Body? Yesetsani kuchita 5-6 pa sabata, osaiwala 1 nthawi pa sabata kuti mupumule thupi lanu. Jillian Michaels amalimbikitsa kuchita maphunziro kwa miyezi 1.5 kwa milungu itatu pamlingo uliwonse. Mawuwa ndi osasinthasintha, choncho yang'anani thanzi lanu ndi zotsatira zake. Ngati mukuwona kuti simunakonzekere kusamukira kumlingo wovuta kwambiri, ndikotambasula pulogalamuyo kwa nthawi yayitali.

Ubwino wa pulogalamu ya Hard Body:

  • Kulimbitsa thupi kumaphatikiza aerobic ndi mphamvu, komanso njira yabwino kwambiri yosinthira mawonekedwe.
  • Pulogalamuyi ndi yamphamvu, kotero muwona zotsatira pambuyo pa masabata a 2 ophunzitsidwa nthawi zonse.
  • Thupi Lolimba limapereka katundu pamagulu onse a minofu popanda kupatula.
  • Maphunzirowa amatchedwa kuphatikiza koyenera kwa maphunziro a "kufulumizitsa kagayidwe kanu" ndi "Palibe madera ovuta". Tsopano simuyenera kusinthana ndikuphatikiza mapulogalamu osiyanasiyana: Gillian ndi masewera olimbitsa thupi a Hard Body adakuchitirani.

Pulogalamu Yowonongeka Kwambiri:

  • The Hard Body imapereka katundu wovuta kwambiri, kotero siwoyenera kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi.
  • Maphunzirowa amagwiritsa ntchito masewera olimbitsa thupi ambiri osagwirizana, mitolo yovuta komanso kuphatikiza zovuta. Sikuti aliyense ali ndi zomwe amakonda.
  • Ambiri amadandaula za kugunda kwachidule, kotero ngati zikuwoneka kwa inu nthawi yosakwanira, tikukulimbikitsani kuti mutenge gawo lomaliza la pulogalamu ina Jillian Michaels.
  • Palibe kumasulira mu Chirasha, ngakhale nthawi ino sikungakhale kofunikira. Kuyenda kovuta kwambiri koperekedwa ndi mphunzitsi.

Nsapato zazikazi za 20 zapamwamba zathanzi

Siyani Mumakonda