Pulogalamu yochokera kwa Jillian Michaels ndi imodzi mwazodziwika kwambiri padziko lonse lapansi zolimbitsa thupi kunyumba. Watulutsa maphunziro angapo omwe angatsimikizidwe kuti akhale abwino. Lero tikuuzani za maphunziro omwe mungayambe nawo masewerawa, ndiye kuti, mapulogalamu a Jillian Michaels kwa oyamba kumene.
Maphunziro aliwonse amafotokozedwa mwatsatanetsatane patsamba lathu, mukadina ulalowu mutha kupeza zambiri mwatsatanetsatane pulogalamu yathanzi.
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- 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
- Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
Ndi masewera otani a Jillian Michaels omwe mungayambe novice?
1. 30 Day Shred (Chiwerengero chochepa m'masiku 30)
Pulogalamu yotchuka kwambiri ya Gillian. Ambiri amayamba kudziwana ndi maphunziro a kanema. Pulogalamuyi ndi yosavuta komanso nthawi yomweyo yothandiza kwambiri. Malinga ndi njira ya 3-2-1 (3 mphindi maphunziro mphamvu, 2 mphindi cardio ndi 1 miniti pa atolankhani) kwa mwezi wokha inu kuchotsa owonjezera mafuta ndi kusintha thupi lanu. Kuchita masewera olimbitsa thupi kumatenga mphindi 25 ndipo kumakhala ndi zovuta zitatu, ndi zida zomwe mudzafunika ma dumbbells okha. 30 Day Shred kuchokera kwa Jillian Michaels ndiyabwino kwa ogwiritsa ntchito novice omwe amangojowina olimba kwambiri.
Werengani zambiri za 30 Day Shred
2. Woyamba Shred (Pulogalamu ya Oyamba)
Ngati pulogalamuyi ndi Kuwaza Tsiku 30 zikuwoneka zolemetsa kwambiri, mutha kuyesa kulimbitsa thupi kosavuta Woyamba Kugawidwa. Makamaka m'pofunika kulabadira anthu kunenepa kwambiri kapena amene contraindicated mu kupsyinjika kwambiri. Pafupifupi palibe masewera olimbitsa thupi a cardio, kotero masewerawa sangasokoneze mafupa anu. Magawo atatu a mphindi 3 adzakuthandizani kuti thupi lanu likhale lolimba mkati mwa mwezi umodzi.
Werengani zambiri za Start Shred
3. Kung'ambika mu 30 (Kuchepetsa thupi m'masiku 30)
Kulimbitsa thupi Wodula mkati 30 ndi ofanana mumapangidwe ndi 30 tsiku Kugawidwa. Phunziroli limatenga mphindi 30, palinso chiwembu cha 3-2-1, komabe, masewera olimbitsa thupi a Jillian adatembenuka mosiyana. Ngati "Sredakh" ndi yodziwika bwino komanso yodziwika bwino, "Rip" imakhala yokongola komanso yosangalatsa. Mumayendetsa pulogalamuyi kwa mwezi umodzi, sabata iliyonse pamlingo wina uliwonse wovuta. Choyipa chokha - palibe kumasulira kwa Chirasha, koma mawu a Chingerezi akuchita.
Werengani zambiri za Ripped mu 30
4.Kickbox FastFix (Kickboxing)
Ngati mukufuna kuchita masewera olimbitsa thupi kunyumba, koma "kufulumizitsa kagayidwe kanu" 'osakwanitsa, apangitse kusankha "Kickboxing". Ngakhale simunachitepo masewera a kickboxing, sizingakhale zovuta kubwereza zolimbitsa thupi za Gillian. Pulogalamuyi imaphatikizapo makalasi a 3 (kumtunda, kumunsi, mimba), iliyonse yomwe imakhala ndi mphindi 20 zokha. Chifukwa cha maphunziro a Cardio Kickbox FastFix muthandizira ntchito zamtima, kuwonjezera kupirira kwanu ndikuwotcha zopatsa mphamvu zowonjezera.
Zambiri za Kickbox FastFix
5. Shred-It With Weights (Kuphunzitsa ndi zolemera)
Ngakhale dzina loyipa, izi pulogalamu ndi losavuta kwambiri ndi oyenera oyamba mu olimba. Pazochita zolimbitsa thupi pogwiritsa ntchito dumbbell imodzi kapena kettlebell, kulemera kwake kumasankhidwa kutengera kukonzekera kwakuthupi (2 kg). Maphunziro kumatenga mphindi 30, pamene inu ntchito minofu yonse ya thupi, koma makamaka minofu dongosolo. Pulogalamuyi imaphatikizapo magawo a 2: yambani ndi yoyamba ndi chitukuko chachiwiri.
Werengani zambiri za Shred-It With Weights
6. Thupi Lotentha, Amayi Athanzi (atabereka)
Thupi Lotentha, Amayi Athanzi ndi pulogalamu yatsopano kwambiri ya Jillian Michaels yomwe idapangidwa makamaka kuti ibwezeretse chithunzicho pambuyo pobereka. Complex imaphatikizapo zolimbitsa thupi 3 (kumtunda thupi, m'munsi thupi, mimba ndi khungwa). Katundu Wotentha Thupi m'njira yofatsa kwambiri yomwe ingalole kuti amayi achichepere aziphunzitsa popanda kuvulaza thanzi lawo. Ngakhale okondedwa a Jillian masewera olimbitsa thupi a cardio mu pulogalamuyi ndizochepa komanso zosavuta, kotero zovutazo ndizoyenera osati kwa amayi aang'ono okha komanso kwa oyamba kumene mu thupi. Kulimbitsa thupi kulikonse kumatenga mphindi 25 zokha.
Werengani zambiri za Hot Body, Healthy Mommy
Kwa oyamba kumene pulogalamu yabwino kwambiri yamakanema imatengedwa ngati "Slim figure 30 days (30 Day Shred)" pazifukwa izi:
- Zochita zomwe zilipo;
- njira yothandiza;
- kupita patsogolo pang'onopang'ono kuchokera ku mlingo kupita ku mlingo;
- nthawi yolimbitsa thupi ndi mphindi 30 zokha;
- njira ziwiri zovuta, zomwe zikuwonetsedwa ndi otenga nawo mbali pa pulogalamuyi
Kuti zikhale zosavuta kuyenda mu mapulogalamu a coach, onani: Kulimbitsa thupi Jillian Michaels: dongosolo lolimbitsa thupi kwa miyezi 12.