Kulimbitsa thupi Jillian Michaels: pulogalamuyi "kulemera kwapakati"

Ngati muli ndi masewera olimbitsa thupi okwanira kuchita mapulogalamu ovuta kwambiri a Jillian Michaels kuposa ngati 30 Day Shred kapena Ripped in 30, ndikukulangizani kuti muwerenge nkhaniyi. Zochita pansipa sizinapangidwe kwa oyamba kumene, koma sizomwe zili zapamwamba.

Maphunziro aliwonse amafotokozedwa mwatsatanetsatane patsamba lathu, mukadina ulalowu mutha kupeza zambiri mwatsatanetsatane pulogalamu yathanzi.

Pochita zolimbitsa thupi panyumba onaninso nkhani zotsatirazi:

• Momwe mungasankhire Mat olimba: mitundu yonse ndi mitengo
• Zochita zabwino kwambiri 50 pamimba mosabisa
• Zochita zabwino kwambiri 50 zamatako okhala ndi matani
• Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
• Momwe mungasankhire nsapato zothamanga: buku lathunthu
• Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa
• Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
• Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino, malamulo oyambira ndi mawonekedwe

Kulimbitsa thupi Jillian Michaels mwamphamvu "wapakatikati"

1. Body Revolution (Thupi la Revolution)

Zolimbitsa thupi zakhala zokondedwa ndi mafani ambiri a Gillian. Mwa mapulogalamu ake onse Thupi la Kusintha limaonedwa kuti ndi losiyana kwambiri komanso lovuta. Maphunziro athunthu ndi masiku 90 ndipo amaphatikiza mphamvu ndi masewera olimbitsa thupi, zomwe zikusintha moyenera. Masabata awiri aliwonse kulimbitsa thupi kwanu kumakhala kovuta, ndipo thupi lanu limakhala locheperako komanso locheperako. Kwa mwezi woyamba mumachotsa mafuta ochulukirapo, kumangitsa minofu yachiwiri ndi yachitatu kusintha, ndikuteteza zotsatira zanu.

Werengani zambiri za Body Revolution

2. 6 Sabata Yachisanu ndi Chimodzi (Lathyathyathya m'masabata 6)

Jillian akulonjeza kupangitsa mimba yako kukhala yolimba m'miyezi 1.5 yokha. Pulogalamuyi imakhala ndimigulu iwiri, iliyonse yomwe mumachita masabata atatu. Ngakhale kuti maphunziro amapangidwira kuchepa m'mimba ndi m'chiuno, musayembekezere kuti azingopindika pang'ono. Simungapange chimbudzi ngati pali mafuta, chifukwa chake pulogalamuyo imayenda nthawi yayitali komanso yochita masewera olimbitsa thupi. Kuchita pulogalamu mphindi 30 tsiku lililonse, m'miyezi 1.5 mudzawona ziwalozo m'mimba mwanu.

Werengani zambiri za 6 Sabata Lachisanu-Paketi

3. Kupha Mabanzi ndi Ntchafu (Kupha ntchafu ndi matako)

Kwa amayi ambiri malo ovuta ndi ntchafu ndi matako. Mapulogalamu Opha Mapulogalamu ndi Ntchafu ndikuti muchepetse gawo lakumunsi la thupi lanu. Maphunzirowa amapereka magawo atatu, mosasinthasintha pochita kuti muthandize m'chiuno ndi matako. Gillian sakupereka malingaliro enieni, kutalika kwake kuti mumalize gawo lililonse la pulogalamuyi, kuyang'ana pazabwino zawo. Kuti mupeze zotsatira mwachangu mutha kugula zolemera zamakolo, zithandizira kulimbitsa thupi.

Werengani zambiri za Killer Buns ndi Ntchafu

4. Killer Abs (Wakupha atolankhani)

Pulogalamu ina yosindikizira ndi Killer Abs. Kwa iwo omwe amayitanitsa "Mimba yathyathyathya m'masabata 6", katswiri wazolimbitsa thupi waku America wakonzekereranso zolimbitsa thupi kuti apange atolankhani abwino. Gillian sasintha: pulogalamuyi ili yodzaza ndi masewera olimbitsa thupi, zolimbitsa thupi mu kachingwe ndi zolimbitsa thupi pamimba ndi m'chiuno. Maphunziro amachitika mothamanga kwambiri, chifukwa chake mumataya mafuta owonjezera ndikukhwimitsa m'mimba. Killer Abs ili ndi magawo atatu kwa mphindi 3. Mwa njira, ambiri amakonda kuphatikiza pulogalamuyi ndi "Kupha ntchafu ndi matako," kuti apange thupi lonse.

Werengani zambiri za Killer Abs

5. Kupha Zida & Kubwerera (Wakupha mafuta m'manja ndi kumbuyo)

Kupha Zida & Kubwerera ndi imodzi mwamapulogalamu omaliza a Jillian Michaels. Imakwaniritsa "zolimbitsa thupi zakuthambo" zamavuto. Program Killer Arms & Back cholinga chake ndikupanga thupi lapamwamba. Mukuyembekezera zolimbitsa thupi komanso zolimbitsa thupi moyang'ana minofu ya mapewa, mikono ndi kumbuyo. Maphunzirowa amapereka magawo atatu azovuta, zolimbitsa thupi zilizonse zimatha mphindi 3. Killer Arms & Back itha kugwiritsidwa ntchito limodzi ndi Killer Abs ndi Killer Buns & Ntchafu.

Werengani Zambiri Kupha & Kubwerera

6.Kokhetsedwa Kwambiri & Kupyapyala (Kwambiri sredy)

Dzinalo "Kukhetsa Kwambiri & Kuwaza" kumasocheretsa ambiri. Pambuyo pa 30 Day Shred sikuti aliyense amafuna kuyesa china chake chovuta kwambiri. Osadandaula, palibe chachilendo mu silabasi. Ndipo pa 30дневные sredy sakonda. Kwambiri Shed & Shred ndikuphatikiza kwamphamvu yophunzitsa, masewera a nkhonya, JIU-jitsu ndi yoga. Pulogalamu ya magawo awiri, mphindi 2 zilizonse. Maphunziro sangatchedwe kuti ndi owopsa, koma amayang'ana kwambiri maphunziro apamwamba a thupi lanu.

Werengani zambiri za Shed & Shred

7.Kusungunuka kwa Yoga (Yoga yochepetsa thupi)

Gillian amapereka njira zosiyanasiyana zokulitsira thupi lanu, mu zida zake za Arsenal, palinso yoga. Komabe, kwa okonda njira zachikhalidwe za yoga, pulogalamuyi amalimbikitsidwa kuchepetsa kunenepa. Inde, Gillian amagwiritsa ntchito asanas kapena mawonekedwe apamwamba, koma maphunziro a General adapangidwa kuti azitentha mafuta. Chifukwa chake musayembekezere gulu lopumula lomwe likuyang'ana kupuma ndikukhala osinthasintha. Gillian amapereka yoga yamphamvu, choncho konzekerani zolimbitsa thupi theka la ola.

Werengani zambiri za Yoga Meltdown

Ngati mukufuna kusiyanitsa kulimbitsa thupi kwanu panyumba onani nkhaniyo:

• Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
• Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu