Okuqukethwe
Sesivele sibhalile ngokuqeqeshwa noJillian Michaels, kepha ngoba phakathi kwezinhlelo zayo eziningi kulula kakhulu ukulahleka, ukuze kube lula kuwe, sihlanganise itafula elifingqiwe ngencazelo emfushane yazo zonke izinhlelo zomqeqeshi waseMelika.
Mayelana netafula lokuzivocavoca uJillian Michaels
Itafula lincane, kepha lifundisa kakhulu. Ukusuka lapho uzokwazi ukunquma kalula ukuthi yiluphi uhlelo uJillian Michaels oluzolungela wena. Ithebula liqukethe amakholomu alandelayo:
- "Unyaka wokukhululwa". Ukuqeqeshwa kuhlelwe ngonyaka wokukhululwa. Futhi kule kholomu kukhona uphawu, uma ukuqeqeshwa kunikezwa ngolimi lwesiRussia.
- “Igama lokuzivocavoca”. Izixhumanisi singafunda incazelo eningiliziwe yokuqeqeshwa, ubuhle nobubi babo, nokuthi yini okufanele siyibheke lapho siyenza (izixhumanisi zizovuleka ewindini elisha).
- “Incazelo yohlelo”. Incazelo emfushane yezinhlelo, kepha ukuthola umbono oningiliziwe sincoma ukuthi ulandele izixhumanisi zencazelo ephelele.
- "Isikhathi sokuqalisa". Le kholomu ibonisa, koqeqesho olude kangakanani. Futhi ezinye izinhlelo (uma zikhona) zibhalwa inani eliqondile lezinsuku, elibalwa ngesilinganiso sokugijima i-Jillian Michaels.
- "Inani lamazinga". Le kholamu ikhombisa ukuthi mangaki amazinga obunzima ahilela uhlelo olulodwa noma olunye. Imvamisa, uJillian Michaels uyinkambo enamazinga aqhubekayo obunzima: kusuka kokulula kuya kokuthuthukile.
- "Ukuxakaniseka". Ngokwesiqhelo, konke ukusebenza kuhlukaniswe ngokwamazinga amathathu: aphansi, aphakathi nendawo, futhi anzima. Uma ucabanga ukuthi yiluphi uhlelo ozoqala ngalo ukubuka kukaJillian Michaels: yiluphi uhlelo ozoqala ngalo uJillian Michaels: izinketho ezi-7 ezinhle kakhulu.
Njengoba wazi, ubunzima buyisimo esinempikiswano, okuvame kakhulu ukuthi kuxhomeke ekuboneni komuntu ngamunye.
Ngenxa yaleli thebula awukwazi nje ukujwayelana nakho konke ukusebenza kukaJillian Michaels, kepha uzokwazi zonke izibuyekezo zamavidiyo zalo mqeqeshi. Okungenani kabili ngonyaka aphume ohlelweni olusha i-Jillian, ngakho-ke uzokwazi njalo ukwelekelela izifundo zakho ezintsha zokuqina. Uhlelo luhlelwe unyaka nonyaka kusuka kwividiyo endala kuya kokusha kakhulu. Umsebenzi wokugcina uJillian Michaels, by the way, uphume muva nje.
INDLELA YOKUKHETHA I-DUMBBELL YOKUQEQESHWA
Itafula lakho konke ukusebenza kukaJillian Michaels
Ngendlela, itafula likhululekile kakhulu. Ungahlunga imininingwane ngenani lekholomu ngayinye usebenzisa imicibisholo kusihloko.
| Unyaka | Igama | Incazelo emfushane yezinhlelo | Ubude besikhathi | Inombolo amazinga | Inkimbinkimbi |
|---|---|---|---|---|---|
| 2008 (URus.) | Ukwehlukaniswa Kwezinsuku ezingama-30 (Isibalo esincane ezinsukwini ezingama-30) | Ukuqeqeshwa ngamandla e-aerobic | 25 imizuzu (Izinsuku ezingu-30) | Level 3 | ongaphakeme |
| 2009 (URus.) | Azisekho Izindawo Zezinkinga (Azikho izindawo ezinenkinga) | Ukuqeqeshwa kwamandla okuyindilinga ngama-dumbbells | 55 imizuzu | Level 1 | Isilinganiso |
| 2009 (URus.) | Banish Fat, Boost Metabolism (shesha umzimba wakho) | Isiyingi sokuzivocavoca okukhulu kwe-cardio | 55 imizuzu | Level 1 | High |
| 2010 (URus.) | Shred-It With Weights (ukuqeqeshwa kwamandla) | Ukuqeqeshwa ngamandla kwe-aerobic ngezisindo | 30 imizuzu | Level 2 | ongaphakeme |
| 2010 (URus.) | Isonto Lesithupha-Iphakethe (Isisu esisicaba emavikini ayisithupha) | Ukuzivocavoca kwesisu | 30 imizuzu (Izinsuku ezingu-45) | Level 2 | Isilinganiso |
| 2010 (URus.) | I-Yoga Meltdown (i-Yoga yokwehlisa isisindo) | I-yoga yamandla yokwehlisa isisindo | 30 imizuzu | Level 2 | Isilinganiso |
| 2011 | Killer Buns kanye namathanga (the Killer rolls) | Ukuzivocavoca amathanga nezinqe | 40 imizuzu | Level 3 | Isilinganiso |
| 2011 | Ukuchitheka Okudlulele Nokwabiwa | Ukuzivocavoca okunomthwalo oxubile | 45 imizuzu | Level 2 | ongaphakeme |
| 2011 | Uklebhule ngo-30 (Yehlisa isisindo ezinsukwini ezingama-30) | Ukuqeqeshwa ngamandla e-aerobic | 30 imizuzu (Izinsuku ezingu-30) | Level 4 | ongaphakeme |
| 2012 | I-Body Revolution (umzimba we-Revolution) | Amandla we-cardio asebenza ekhalendeni | 30 imizuzu (Izinsuku ezingu-90) | amazinga 6 | Isilinganiso |
| 2012 | Killer Abs (Ukubulala umshini) | Ukuzivocavoca isisu ne-corset | 30 imizuzu | Level 3 | Isilinganiso |
| 2012 | I-Kickbox FastFix (i-Kickboxing) | 3 ukusebenzisa okusekelwe kickboxing | 20 imizuzu | Level 1 | ongaphakeme |
| 2013 | I-Yoga Inferno | I-yoga yamandla yokwehlisa isisindo | 30 imizuzu | Level 2 | High |
| 2013 | Umzimba Onzima | Ukuzivocavoca ngomzimba we-dumbbells | 45 imizuzu | Level 2 | High |
| 2014 | I-Beginner Shred (oqalayo) | Ukuqeqeshelwa abaqalayo | 30 imizuzu | Level 3 | ongaphakeme |
| 2014 | Ukuqhekeka kweviki elilodwa (Yehlisa isisindo ngeviki) | Ukuzivocavoca oku-2: i-cardio nomthwalo wamandla | 35 imizuzu | Level 1 | High |
| 2015 | Umzimba obulalayo | 3 ukuqeqeshwa kwamandla: phezulu, phansi, esiswini. | 30 imizuzu | Level 1 | High |
| 2015 | I-BodyShred | Amandla we-cardio asebenza ekhalendeni | 30 imizuzu (Izinsuku ezingu-60) | Level 4 | High |
| 2016 | Izikhali Zokubulala & Emuva | Ukuzivocavoca ngezingalo, amahlombe, emuva nasesifubeni | 30 imizuzu | Level 3 | Isilinganiso |
| 2016 | Ukuguqulwa Komzimba Kweminithi | Ukusebenza okufishane okungu-5 kwemizuzu engu-10 | 10 imizuzu | Level 1 | High |
| 2016 | Umzimba Oshisayo, Umama Onempilo (emva kokubeletha) | Ukuzivocavoca oku-3 ngemuva kokubeletha: phezulu, phansi, isisu. | 27 imizuzu | Level 1 | ongaphakeme |
| 2017 | Ithoni & Shred (ngeTone it Up) | 3 ukuqeqeshwa kwamandla: umzimba wonke, phansi, isisu. | 30 imizuzu | Level 1 | Isilinganiso |
| 2017 | Ukuguqulwa komzimba kwamaminithi ayi-10 | Ukusebenza okungu-5 ngemizuzu eyi-10: uhlelo lwesibili | 10 imizuzu | Level 1 | High |
| 2017 | Umbulali Cardio | 2 ukusebenza kwe-cardio | 25 imizuzu | Level 2 | Isilinganiso |
| 2018 | Phakamisa & Shred | 2 ukuqeqeshwa kwamandla | 30 imizuzu | Level 2 | Isilinganiso |
Mhlawumbe ungaba nentshisekelo yokufunda:
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Ukuzivocavoca uJillian Michaels: uhlelo oluphelele lokuqina lonyaka