Wopambana Kwambiri (2005): kulimbitsa thupi ndi Jillian Michaels kuti muchepetse kunenepa

Wopambana Kwambiri ndi imodzi mwa mapulogalamu oyambirira a Jillian Michaels, omwe adatulutsidwa mu 2005 asanatulutse "Slim figure 30 days". Ngakhale kuti kanemayu adapangidwa zaka 10 zapitazo, sanatayebe kufunika kwake komanso kuchita bwino osati kutsika poyerekeza ndi maphunziro amakono.

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

Kufotokozera kwa pulogalamu Wopambana Kwambiri

Mu pulogalamuyi Wopambana Kwambiri Jillian Michaels amagwiritsa ntchito mfundo yophunzitsira dera. Muphatikiza zolemera ndi masewera olimbitsa thupi kuti muwotche zopatsa mphamvu zambiri ndikusunga minofu mumvekedwe ndikuchotsa kulemera kopitilira muyeso. Zochita zolimbitsa thupi ndi ma dumbbells ophatikizidwa ndi kudumpha, choncho khalani okonzeka kugwira ntchito molimbika komanso thukuta labwino. "Ok guys, tiyeni tiyambe!" - zolimbikitsa amati kwa inu Gillian.

Mu pulogalamuyi Wopambana Wamkulu adabwera m'magawo ophunzitsira 5 a mphindi 30:

1. Shape-Up Front: masewera olimbitsa thupi pachifuwa, mapewa, triceps, mimba ndi ntchafu.
2. Shape-Up Backsidemasewera olimbitsa thupi a biceps, msana, pamimba, matako ndi miyendo.
3. Cardio Kickbox: kulimbitsa thupi kwa cardio kutengera kickboxing
4. Kwezani Kutsogolo Kwathunthu: masewera olimbitsa thupi pachifuwa, mapewa, triceps, mimba ndi ntchafu.
5. Onetsani Bwererani Ntchito: masewera olimbitsa thupi a biceps, msana, pamimba, matako ndi miyendo,

Zolimbitsa thupi zonse kuphatikiza ndi masewera olimbitsa thupi kuti mumveke minofu imaphatikizapo magawo a cardio. M'kalasi, kugunda kwa mtima wanu kudzakhala nthawi zonse m'dera la gyrosigma. Izi zidzakuthandizani kuwotcha ma calories ndikuchotsa mafuta ochulukirapo moyenera momwe mungathere. Kulimbitsa thupi kulikonse kumakhala ndi masewera olimbitsa thupi apadera, osabwerezabwereza.

Chitani izi kasanu pa sabata, kusinthasintha pakati pa zomwe tafotokozazi za theka la ola. Masiku opuma akhoza kukhala, mwachitsanzo, kudziyika nokha Lachitatu ndi Lamlungu, koma ngati mukufuna kupuma masiku ena, mutha kukonza momwe angafunire. Patatha mwezi umodzi mutatha kalasi ndi The Biggest Winner simudzawona kusintha kwa mawonekedwe ake, komanso kupititsa patsogolo chipiriro ndi mphamvu.

Pamakalasi mudzafunika ma dumbbells ndi nsanja. Jillian Michaels amalimbikitsa kugwiritsa ntchito dumbbell yolemera 1-2 kg. bwino, yambani ndi zolemera zopepuka, pang'onopang'ono kuwonjezera katundu. Za kanema Cardio Kickbox zida zowonjezera sizikufunika. Chonde dziwani kuti Wopambana Wamkulu Sali woyenera kwa oyamba kumene komanso kwa ophunzira odziwa zambiri.

Ubwino wa pulogalamuyi:

1. Kuchita masewera olimbitsa thupi molumikizana ndi magawo a aerobic kumapereka kutentha kwambiri kwa kalori komanso kuchepa thupi munthawi yochepa kwambiri.
2. Mudzagwira ntchito pazinthu zonse zamavuto: mikono, chifuwa, mimba, msana, matako ndi miyendo. Kuchita masewera olimbitsa thupi ndi zolemera kumapangitsa kuti minofu yanu imveke bwino komanso kuti thupi likhale labwino.
3. Zovutazi zidaphatikizanso masewera 5 osiyanasiyana! Simudzakhala ndi nthawi yotopetsa, kusinthasintha pakati pawo.
4. Jillian Michaels amagwiritsa ntchito masewero olimbitsa thupi a magulu osiyanasiyana a minofu popanda zovuta zovuta: zosavuta koma zothandiza kwambiri.
5. Basi theka la ola pa tsiku kuti kukoka thupi patangopita mwezi umodzi wa makalasi.

Zoyipa za pulogalamuyi:

1. Izi zimapereka masewera olimbitsa thupi omwe si abwino kwa anthu omwe amakonda kuvulala. Onetsetsani kuti mukuchita nawo sneakers ndikuwona njira yodumpha, squats, kuthamanga.
2. Nthawi zambiri, kuphunzitsidwa ndi Jillian Michaels sikufuna zida zowonjezera (kupatula zolemera zaulere), koma apa mudzafunika kukwera nsanja.

Ngati mumakonda masewera olimbitsa thupi a aerobic, ndiye Wopambana wamkulu adzakondwera.

Makochi TOP 50 pa YouTube: kusankha kwathu