Body Revolution ndi Jillian Michaels okonda masewera olimbitsa thupi atangotsala pang'ono kumasulidwa ku 2012. Pulogalamu yonse ya masiku a 90, imaphatikizapo zovuta zonse za aerobic ndi mphamvu. M'miyezi ya 3 mudzapeza Kusintha kwenikweni kwa thupi lanu.
Kuti tigwire ntchito kunyumba timalimbikitsa kuwerenga nkhani zotsatirazi:
- Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
- Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
- Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
- Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
- Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
Za pulogalamu ya Body Revolution
Program Body Revolution idapangidwa kwa miyezi itatu. Muyenera kugwira ntchito 6 pa sabata ndi tsiku limodzi lopuma. Pakati pa sabata muyenera kuchita masewera olimbitsa thupi 4 kwa magulu osiyanasiyana a minofu ndi masewera olimbitsa thupi awiri. Milungu iwiri iliyonse mlingo wa maphunziro mphamvu, ndipo aliyense 2 milungu - mlingo aerobic. Maphunziro amphamvu ogawidwa ndi magulu a minofu. Tsiku lina mumachita masewera olimbitsa thupi a mapewa, triceps, chifuwa, abs ndi quads, wina kumbuyo, biceps, mimba, matako ndi kumbuyo kwa ntchafu.
Chifukwa chake, kuchuluka kwa Body Revolution kumakhala ndi magawo atatu, nthawi ya gawo lililonse kwa masabata anayi. Mu gawo loyamba, mumawongolera metabolism ndikuwotcha mafuta; chachiwiri, limbitsani minofu ndikuwongolera thupi lanu, lachitatu - phatikizani zotsatira ndikubweretsa thupi lanu ku mawonekedwe omwe mukufuna. Kumapulogalamu amakanema a Body Revolution amaphatikizanso kalendala yatsatanetsatane yamakalasi, chifukwa chake ndiyenera kutsatira tsiku ndi tsiku kwa miyezi itatu.
Gawo loyamba likhoza kuwoneka losavuta mokwanira, kotero mutha kuyamba kukayikira kuyenera kwa pulogalamuyo. Koma mu gawo lachiwiri mudzawunika katundu woperekedwa. Ndibwino kusunga ma dumbbells angapo kuti muwasinthe malinga ndi magulu ophunzitsidwa bwino a minofu. Komanso ntchito muyenera chowonjezera chubu chapadera. Osati zomwe zimafunidwa kwambiri, zomwe sizipezeka m'mapulogalamu ena a Jillian Michaels. Komabe, zidzakhala zothandiza kwa inu pazinthu zina, kotero tikukupemphani kuti mugule.
Tubular expander: momwe mungasankhire + 30 zolimbitsa thupi
Maphunzirowa asanayambe, Jillian akulimbikitsa pakadutsa sabata kuti agwedeze kagayidwe kanu. Kodi kuchita izo? Coach amapereka masiku 7 akutsatira dongosolo lapadera lowongolera kagayidwe kanu ndikukonzekeretsa thupi kuti liphunzire kwambiri. Tsiku lililonse mumachita masewera olimbitsa thupi awiri kuyambira gawo loyamba la m'mawa - mphamvu, usiku - aerobic. Sizovuta, koma chifukwa cha kuphulika kumeneku mudzapeza kupititsa patsogolo kagayidwe kanu. Gawo lokonzekera sizokakamizidwa kuchita, mukhoza kuyamba kutsatira tingachipeze powerenga kalendala ndi sabata yoyamba.
Ubwino ndi kuipa kwa Body Revolution
Pulogalamuyi ili ndi zabwino zambiri ndipo ndi yoyenera kwa anthu omwe ali ndi thanzi labwino, ngakhale ambiri amawona molakwika kuti ndi yankhanza komanso yovuta. Komabe, ngati mukuganiza kuti ndizovuta kwa inu, ndikukulangizani kuti muwone masewera olimbitsa thupi a Jillian Michaels kwa oyamba kumene.
ubwino:
- Maphunzirowa adapangidwa kwa masiku 90, mwachitsanzo, muli ndi maphunziro okonzekera miyezi itatu;
- pulogalamuyo ndi yosiyana kwambiri: mkati mwa sabata mukuchita masewera olimbitsa thupi atatu;
- Thupi Revolution ndi kuphatikiza kwabwino kwa mphamvu ndi masewera olimbitsa thupi;
- Pulogalamuyi inaphatikizapo ndondomeko ya zakudya, kalendala ndi kufotokozera maphunziro;
- tsiku lililonse mumathera maphunziro ndi Jillian mphindi 30 zokha;
- mu Body Revolution ndikupeza kosangalatsa kwambiri: asanaphedwe, muyenera kudutsa maphunziro amphamvu a aerobic kwa sabata yomwe ingakuthandizeni kufulumizitsa kagayidwe kanu ndikukonzekeretsa thupi lanu kupsinjika;
- m'miyezi itatu yonse ya pulogalamuyo, kuchoka pamlingo wopepuka kupita pamlingo wokulirapo, mudzamva ngati mukufuna kuwongolera thupi lanu ndi mphamvu zanu.
kuipa:
- si aliyense amene angathe kupirira pulogalamu yomweyi imathamanga kwa masiku 90;
- kuti muyesere zowonjezera zowonjezera, zomwe muyenera kugula zowonjezera.
Program Body Revolution ili ndi zabwino zambiri ndipo ndizolimbitsa thupi kwathunthu. Komabe, ngati mumachita ndi Jillian nthawi ndi nthawi, ndiye kuti muyenera kusankha pulogalamu ina: Zochita zonse Jillian Michaels mu tebulo lofupikitsa!