Ukubuyekezwa kwakho konke ukusebenza kwe-cardio yasekhaya noJillian Michaels

Enye yezindlela eziphumelela kakhulu zokwehlisa isisindo ekhaya ibhekwa njenge-cardio-load. Kulesi sihloko sizobheka konke ukuvivinya umzimba kwe-cardio ukushisa amanoni, okunikeza umqeqeshi odumile uJillian Michaels.

Ngayinye yalezi zinhlelo isivele icatshangwe ngokwehlukana. Ngemuva kwencazelo emfushane ungabuka incazelo ephelele neningiliziwe yenkambo ngayinye yokufaneleka kaJillian Michaels.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
  • Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
  • Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
  • Ipulangwe eliseceleni lesisu nesinqe + izinketho eziyi-10
  • Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
  • I-FitnessBlender: ukujima okulungele okuthathu
  • I-Fitness-gum - igiya eliwusizo kakhulu lamantombazane

Ukuzivocavoca kweCardio noJillian Michaels ngokushisa amafutha

1. ICardio iyingxenye ye- "One week shred"

Ingxenye yesibili yohlelo Ukuqothula isonto elilodwa ukuzivocavoca umzimba ngemizuzu engama-30. Ukuyilayisha kubucayi impela, ukuzivocavoca okuningi kweqa, ngakho-ke ukuqeqeshwa akukhona okwabantu abanamalungu amadolo agulayo. Kepha uma wenza ukunyakaza kukaJillian Michaels ngesivinini esincane futhi wenza ukuguqulwa okulula kokuzivocavoca, iningi lizokwazi ukubhekana nalokhu kuzivocavoca kwasekhaya.

Isifinyezo esifushane:

  • isikhathi esihle sokuqeqeshwa (imizuzu engama-30);
  • cishe konke ukuvivinya umzimba uhlobo lokugxuma noma lokuwela izwe, ngakho-ke uma uhlushwa amalunga emadolo, qaphela kakhulu ngalokhu kuvivinya umzimba;
  • ohlelweni izinga elilodwa, ngakho-ke akulindelekile ukwehlukahluka noma ubunzima obuya phambili.

Funda kabanzi mayelana nesonto elilodwa likhishwe

2.I-Kickboxing (i-Kickbox Fastfix)

Okunye ukuzilolonga kwasekhaya okuvela kuJillian Michaels yi- "Kickboxing". Ukuzivocavoca okuvela kulo mdlalo wezemidlalo wokulwa kuphephe kakhulu emalungeni amadolo kunokugxuma. Lolu hlelo luqukethe izivivinyo ezintathu: izandla, imilenze nesisu, okufanele kushintshwe phakathi kwabo. Ukuze usebenzise ama-dumbbells afanele, uJillian Michaels ufake ukuqeqeshwa okuncane kwesisindo kulolu hlelo.

Isifinyezo esifushane:

  • ukuqeqeshwa isikhathi esincane (imizuzu engama-20);
  • iningi lokuvivinya umzimba liyizinto ze-kickboxing kubantu abanamalungu emadolo abuthakathaka umthwalo olungile;
  • ukuzivocavoca amandla okuhlanjululwa okuncane, ngakho-ke kwe-dumbbell;
  • ekuqeqesheni i- “Kickboxing” 3 kuhloselwe izindawo ezinenkinga ezahlukahlukene;
  • lokhu kuyisivivinyo se-cardio esingabizi kakhulu sokushisa amafutha avela kuJillian Michaels, afanele njengesigaba sokuqala sokuzivocavoca umzimba.

Funda kabanzi mayelana ne- "Kickboxing"

3.I-Cardio ingxenye ye-Body Revoultion (Revolution body)

Mhlawumbe ukuzivocavoca okuphelele kwasekhaya kwe-cardio yokushisa amafutha yizivivinyo ze-aerobic ze-Body Revolution. Okokuqala, kunamazinga amathathu obunzima azokusiza ukuthi uthuthuke kusuka ekilasini uye ekilasini. Okwesibili, bahlala imizuzu engama-30, ethathwa njengesikhathi esikahle sokuqeqeshwa: ungabahlanganisa nolunye uhlelo lwesigamu sehora.

Isifinyezo esifushane:

  • isikhathi esihle sokuqeqeshwa (imizuzu engama-30);
  • ukuzivocavoca umzimba kuhlanganiswe nokunyakaza okuvela ku-kickboxing, okusiza ukuguqula izivivinyo;
  • i-cardio Workout ye-Body Revolution idlulise kalula ngokushintshana kokuzivocavoca okukhulu nokuncane;
  • kunamazinga amathathu obunzima ukuze ukwazi ukuthuthuka kusuka esifundweni kuye esifundweni.

Funda kabanzi mayelana ne-Body Revolution

4. ICardio iyingxenye yeBodyShred

I-BodyShred ingathathwa njengokuqhubeka kweRevolution yomzimba. Ngalesi sikhathi kuphela ulinde isigaba esigcwele kakhulu nesinamandla. I-BodyShred eyinkimbinkimbi ifake ukusebenza oku-2 kwe-cardioUmlilo Up futhi Ignite), ehluke kakhulu ebunzimeni komunye nomunye. Uma Umlilo Up ilungele cishe noma ngubani kusuka ezingeni eliphakathi nangaphezulu, ividiyo Ignite ilungele kuphela abantu abaqinile kakhulu.

Isifinyezo esifushane:

  • isikhathi esihle sokuqeqeshwa (imizuzu engama-30);
  • amazinga amabili obunzima, ngakho-ke kukhona ithuba lokuqhubeka;
  • I-Fire Up i-Workout etholakala kalula ezolungela wonke umuntu kusuka ezingeni eliphakathi nangaphezulu;
  • Ignite - mhlawumbe uhlelo oluyinselele kakhulu lwe-cardio uJillian Michaels, okuthi ngaphezu kwejubane elikhulu lunikeze ukuguqulwa kokuzivocavoca okuyinkimbinkimbi kakhulu.
  • Kuzo zombili lezi zinhlelo izivivinyo eziningi ze-plyometric.

Funda kabanzi nge-BodyShred

5. Burn fat ngokweqile, shesha umzimba wakho

Enye yezinto ezinzima kakhulu ekhaya ukusebenzisa i-cardio kubhekwa "ukusheshisa imetabolism yakho" evela kuJillian Michaels. Lungela imizuzu engama-45 ukugijima ugxume okungapheli, ukushisa amakhalori nokusheshisa imetabolism. Akuwona wonke umuntu owenza lo msebenzi okokuqala ngqa, ozokwazi ukukudlulisa. Isifundo esisodwa sishise ama-calories angama-400-500, akhombisa umthwalo omkhulu kakhulu.

Isifinyezo esifushane:

  • lena yinde kunazo zonke izinhlelo ze-Cardio Gillian (imizuzu engama-55);
  • ohlelweni izingxenye eziyisikhombisa zesikhawu: i-kickboxing, i-plyometrics, i-aerobics, izivivinyo zaphansi, i-kickboxing, i-plyometrics, i-aerobics;
  • cishe zonke izivivinyo uhlobo lweqa noma lokuwela izwe, ngakho-ke abantu abanamalungu emadolo abuthakathaka kudingeka baqaphele kakhulu ekwenzeni lolu hlelo;
  • ohlelweni izinga elilodwa, ngakho-ke akulindelekile ukwehlukahluka noma ubunzima bokuqhubeka;
  • lokhu kungenye yezinto ezinzima kakhulu zokuzivocavoca ekhaya.

Funda kabanzi mayelana "nokusheshisa imetabolism yakho"

6. Umbulali Cardio

Ngo-2017 kwafika uhlelo olwalulindwe isikhathi eside ngokuzivocavoca nge-cardio okuvela kuJillian Michaels - Killer Cardio. Kubandakanya izikhathi ezimbili zokuqeqeshwa zemizuzu engama-2 yabaqalayo ukuthuthuka. Ukuzivocavoca umzimba kufaka phakathi ukuzivocavoca umzimba ngokushisa ama-calories nokususa amafutha amaningi. Imishini eyengeziwe ayidingekile, izivivinyo zenziwa ngesisindo somzimba wakhe.

Isifinyezo esifushane:

  • lolu hlelo lubandakanya izivivinyo ezi-2 zezinga eliyisisekelo nelithuthukile;
  • ukujima okufushane (imizuzu engama-20);
  • ukuzivocavoca kwenziwa ngokwendlela yokusebenza kwemizuzwana engama-20, ukuphumula kwemizuzwana engu-10;
  • ngenxa yezikhathi ezimfushane zomsebenzi nokuphumula ngemuva kokuzivocavoca ngalunye, uhlelo ludluliswa kalula ngokwanele;
  • ungahlanganisa ukusebenzisa imizuzu emibili engama-20 ukukhulisa umthwalo nokuqeqeshwa okufanele imizuzu engama-40.

Funda kabanzi mayelana Killer Cardio

Uma ufuna ukuzivocavoca nge-aerobic kubucayi kakhulu, khona-ke ukusebenza kwe-cardio yasekhaya yokulahleka kwamafutha kuzokufanelekela uhlelo lweSean Ti. Inikeza amakilasi ayinselele futhi athuthukile azokusiza ukuthi uthuthukise amakhono akho ezemidlalo.

Bona futhi:

  • Ukuzivocavoca umzimba okuphezulu okungama-20 kwesisindo kwesiteshi se-youtube iPopsugar
  • Ukuzivocavoca kweCardio ekhaya: uhlelo lokuzivocavoca +
  • Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu

shiya impendulo