Yambitsani pulogalamu yolimbitsa thupi kunyumba Jillian Michaels "Chiwerengero chochepa masiku 30 (Matsiku 30 Ophwanyidwa)". Chovuta ichi ndiye katundu wabwino kwambiri komanso wogwira ntchito kwa oyamba kumene. Pambuyo pa maphunziro a miyezi ingapo amadzutsa funso loti achite "Slim figure 30 days" ndi Jillian Michaels?
Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:
- Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
- Zochita zabwino kwambiri 50 pamimba mosabisa
- Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
- Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
- Zonse zokhudzana ndi Push-UPS: zimawonekera + ma pushups
- Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu
- Zochita 20 zapamwamba zokulitsa kukhazikika (zithunzi)
- Zochita 30 zapamwamba za ntchafu yakunja
Ndi pulogalamu iti yomwe mungasankhe pambuyo pa "Slim figure 30 days"?
Ganizirani zingapo zomwe mungachite, kutengera momwe mumamvera mukamaliza pulogalamuyo.
1. Maphunziro a "Slender figure" munapatsidwa ovuta kwambiri, ndipo simunakonzekere kupita ku maphunziro apamwamba. Njira yomwe mumakonda - pitilizani ndi zovuta zomwezo za pulogalamuyo.
Jillian Michaels adakonza pulogalamu yofanana ndi kapangidwe kake komanso zovuta ndi 30 Day Shred. Ngati mukufuna kudzipatsa nthawi yochulukirapo kuti mugwirizane ndi katunduyo, yesani Ripped mu 30. Zovutazo zimakhala ndi magawo 4, kwa sabata iliyonse. Makalasi alinso munjira: 3 mphindi zolimbitsa thupi, mphindi 2 za cardio ndi 1 miniti yosindikiza. Mukupitiriza kukonza thupi lanu popanda kuwononga thupi la katundu wochuluka.
2. Pambuyo pa miyezi yophunzitsidwa ndi Jillian Michaels, mumamva kuti ndinu amphamvu komanso odalirika, kotero mukufuna kupitirizabe kupita patsogolo mu maphunziro. Zoyenera kuchita pambuyo pa "Slim figure 30 days" mu nkhani iyi?
Ngati mukufuna kupitiriza kusintha mawonekedwe ake, ndi kukonzekera zovuta zolimbitsa thupi pang'onopang'ono, tiyang'ana pa "Revolution of the body (Body Revolution)". Iyi ndi miyezi itatu yovuta yomwe imakhala ndi maphunziro a aerobic ndi mphamvu. Masabata awiri aliwonse amapereka masewera olimbitsa thupi ovuta kwambiri, kotero mumapita patsogolo nthawi zonse m'kalasi.
3. Kodi mungakonde kupitiriza ndi pulogalamuyo, yomwe inakulitsa vuto lililonse (monga mimba kapena ntchafu). Amafunika kuphunzitsidwa moganizira mbali inayake ya thupi.
Ngati malo anu ovuta - m'chiuno, tikukulimbikitsani kuti muwone zaposachedwa "Killer rolls", zomwe zidzasintha thupi lanu lapansi. Kwa m'mimba pali seti yofanana ya "Kupha atolankhani". Momwemo, komabe, kuwonjezera pa maphunzirowa, masewera olimbitsa thupi, mwachitsanzo, 2 pa sabata. Kuti musankhe pulogalamu yoyenera yang'anani masewera olimbitsa thupi a Cardio ndi Jillian Michaels.
4. Mukuwona kuti simukufuna katundu womwe waperekedwa mu "Slim figure". Ndipo tsopano mukuyang'ana pulogalamu yomwe mungachite kuti muchite zonse zomwe tingathe.
Kwa iwo omwe akuwona kuthekera kochita masewera olimbitsa thupi apamwamba, onani "kufulumizitsa kagayidwe kanu" ndi "Palibe madera ovuta". Mu woyamba akufuna aerobic katundu, yachiwiri mphamvu, kotero iwo akhoza taphunzira pakati pawo bwino ntchito.
5. Simukonda kulimbitsa thupi ndi Jillian Michaels ndipo mumasankha kanema kuchokera kwa makochi ena.
Tikukulangizani kuti muwunikenso mosamala rubriki ndi makochi ena. Mndandanda wathunthu umaperekedwa kumanja kwa tsambalo. Onaninso mapulogalamu ogwirizana nawo:
- ndi Janet Jenkins
- ndi Shaun T
- ndi chalene Johnson
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