Kuphunzitsa ndi Jillian Michaels kuti apite patsogolo

Program Jillian Michaels modabwitsa mosiyanasiyana: pakati pawo mupeza maphunziro kwa oyamba kumene komanso kupita patsogolo. M'nkhaniyi tikungoganizira zolimbitsa thupi zokha zomwe ndizoyenera kupitilira patsogolo kulimbitsa thupi. Kuti mudziwe zambiri za pulogalamuyi, dinani ulalo womwe uli ndi dzina lake.

Maphunziro aliwonse amafotokozedwa mwatsatanetsatane patsamba lathu, mukadina ulalowu mutha kupeza zambiri mwatsatanetsatane pulogalamu yathanzi. Kuti musavutike kugwiritsa ntchito mapulogalamu angapo a Jillian, ndikukulangizani kuti muwerenge nkhaniyi: Kulimbitsa thupi Jillian Michaels: dongosolo lolimbitsa thupi kwa miyezi 12.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

• Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
• Zochita zabwino kwambiri 50 zamiyendo yaying'ono
• Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
• Zowukira: chifukwa chiyani tikufunika zosankha + 20
• Zonse zokhudzana ndi kukankha-UPS: mawonekedwe am'maphunziro. mitundu ya Kankhani-UPS
• Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20
• FitnessBlender: masewera olimbitsa thupi atatu
• Kuphunzitsa kwamphamvu kwa azimayi omwe ali ndi ma dumbbells: kukonzekera + masewera olimbitsa thupi

Pulogalamu Jillian Michaels kuti apite patsogolo

1. Lolimba Thupi (Lolimba thupi)

Iwo omwe akufuna kuchita katundu wambiri, ndikuchita kulimbitsa thupi "Thupi Lolimba". Pulogalamuyi ili ndi magawo awiri, koma poyamba konzekerani thukuta labwino. Kuchita masewera olimbitsa thupi kumaphatikiza zolemera komanso zolimbitsa thupi ndi masewera olimbitsa thupi osiyanasiyana. Phunziroli limatenga mphindi 45, kuti likwaniritse limafunikira ma dumbbells. Ena amatsutsa pulogalamuyi chifukwa chokhala ndi zovuta zolimbitsa thupi zomwe ndizovuta kutero polimbitsa thupi. Koma "Thupi Lolimba" limenelo lothandiza kwa chithunzi chanu, mosakayikira.

Werengani zambiri za Thupi Lolimba

2. Kumeta sabata imodzi (kuonda sabata limodzi)

Gillian ali ndi pulogalamu yabwino kwambiri kwa iwo omwe amafunikira zotsatira zachangu kwambiri. Gawo lokwanira sabata limodzi la Sabata Limodzi Shred lidzakuthandizani kuti muchepetse thupi m'masiku 7 okha. Pulogalamuyi ili ndi magawo awiri: m'mawa mumachita masewera olimbitsa thupi kwa mphindi 30 ndi ma dumbbells, madzulo mumateteza zotsatira zake ndi masewera olimbitsa thupi a mphindi 30. Kuchita masewera olimbitsa thupi ndi zolemera kumapangitsa minofu yanu kutulutsa mawu ndipo zochitika za Cardio zidzakuthandizani kuchotsa mafuta owonjezera.

Werengani zambiri za Sabata Limodzi Kugawanika

3. Sipadzakhalanso Madera Ovuta (Palibe malo ovuta)

Kwa iwo omwe amakonda kulimbitsa thupi ndimayang'anidwe ku "Palibe malo ovuta". Pakadutsa mphindi 45 mukuchita zolimbitsa thupi ndi ma dumbbells ndikuthana ndi minofu yonse mthupi lanu. Pulogalamuyi ili ndi mabwalo 7, pomwe mumakonzekeretsa zovuta zomwe mwakumana nazo. Jillian samasiya osasamala mbali iliyonse ya thupi lanu, zolimbitsa thupi zimabweretsa kutulutsa minofu ya mapewa, ma biceps, ma triceps, chifuwa, AB, kumbuyo, matako ndi ntchafu.

Werengani zambiri za Malo Opanda Mavuto

4. Kuletsa Mafuta, Kukulitsa Kagayidwe (Kutaya mafuta, kufulumizitsa kagayidwe)

Maphunziro owotcha mafuta ndi amodzi mwamphamvu kwambiri ku Jillian. Zochita zolimbitsa thupi zama miniti a 45 cholinga chake ndikuwotcha mafuta owonjezera komanso kupititsa patsogolo kagayidwe. Njira iyi ikuthandizani kuti mukwaniritse mawonekedwe okongola komanso thupi labwino. Chifukwa chiyani masewera olimbitsa thupi amalimbikitsidwa kwa aliyense amene akufuna kuonda. Kuphatikiza apo, magwiridwe anthawi zonse a "Metabolism" amathandizira kugwira ntchito kwamtima komanso kukulitsa mphamvu.

Werengani zambiri za Banish Fat, Boost Metabolism

5. Thupi lakupha (Chitani masewera olimbitsa thupi lonse)

Thupi lakupha ndimaphunziro ovuta amafuta owotcha thupi lonse. Pulogalamuyi imaphatikizapo makanema atatu: gawo lakumtunda mpaka kumunsi kwa mimba ndi khungwa. Jillian Michaels amagwiritsa ntchito zolimbitsa thupi ndi ma dumbbells ndikuchepetsa zomwe zingakuthandizeni kulimbitsa thupi ndikuwotcha mafuta. Maphunziro amatenga mphindi 30 ndipo amachitika mothandizidwa ndi magawo oyenda mobwerezabwereza. Mphamvu zolimbitsa thupi zimachepetsa ma aerobics ndi ma plyometric kuti azigwiritsa ntchito kalori yambiri.

Werengani zambiri za Killer Body

6. BodyShred (Masabata asanu ndi atatu ovuta)

BodyShred ndi pulogalamu yathunthu ya miyezi iwiri yomwe ingakhale kupitiliza kwa Kusintha kwa thupi. Maphunzirowa akuphatikizapo 8 theka la ola (1 bonasi). Mukuchita pa kalendala yomalizidwa ndi masiku 6 pa sabata ndikupuma tsiku limodzi. Sabata iliyonse mupeza mphamvu 4 ndi ma 2 olimbitsa thupi ndi zovuta zopita patsogolo. Makalasi omwe adalowa pulogalamuyi, ndiokwera kwambiri kwambiri, kuti mutha kuwapeza ngakhale kunja kwa zovuta.

Werengani zambiri za BodyShred

7. Hell Yoga (Hell Yoga)

Ngakhale dzinalo ndiwodziwikiratu kuti ndi yoga yopumula pang'ono pulogalamuyi Jillian alibe chochita. Gillian amalalikira yoga yamphamvu, yomwe cholinga chake ndi kutulutsa minofu yanu, kukulitsa kusinthasintha ndikuwotcha mafuta owonjezera. Pulogalamu ya "Yoga Inferno," ili ndi zolimbitsa thupi mphindi 30, nthawi yomweyo yamphamvu komanso yolunjika. Gillian amachepetsa machitidwe azikhalidwe zolimbitsa thupi ndi ma dumbbells. Amuna a yoga achikale, zitha kukhala zovuta kutenga njira zamakonozi, koma cholinga cha pulogalamuyo poyamba - kukoka thupi.

Werengani zambiri za Yoga Inferno

Ngati mukufuna kusiyanitsa kulimbitsa thupi kwanu, tikukulimbikitsani kuti muwone:

• Makochi 50 apamwamba pa YouTube: kusankha ntchito zabwino kwambiri
• Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
• Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu