Okuqukethwe
UJillian Michaels ungumqeqeshi odumile waseMelika, umbhali wezifundo eziningi zamavidiyo zokwehlisa isisindo. Ukusebenza kwezinhlelo uGillian kufakazelwe ezigidini zabalandeli bakhe. Waduma ngemuva kokuqeqesha embukisweni weqiniso umncintiswano omkhulu we-loser, owawusakazwa emazweni angaphezu kwama-90. Uhlelo lwamanje u-Jillian Michaels ungomunye wemikhiqizo ethandwa kakhulu ukufaneleka kwasekhaya.
Ngokuqeqeshwa ekhaya sincoma nokuthi ufunde izindatshana:
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni
- Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
Izinzuzo zokuqeqeshwa noJillian Michaels
- UGillian unikela ngokuqukethwe okuhlukahlukene kakhulu kwezokuqeqeshwa: ezindaweni ezinenkinga ngazinye nangomzimba wonke.
- Ukusebenza kwezinhlelo zayo kufakazelwe ezigidini zabalandeli bayo. Kuholele kwifomu futhi wangena emdlalweni inqwaba yamantombazane emhlabeni jikelele.
- Ukwenza noGillian, kungenzeka noma kwabaqalayo. Qala ngohlelo oludumile lwe- "Slim figure 30 days (30 Day Shred)" bese wenza umzimba wakho ube muhle futhi ulingane.
- UJill uyazi ukuthi yimiphi imishwana okufanele ayigqugquzele. Ngayo kuzoba nzima kakhulu ukungaziqedi izivivinyo kuze kube sekupheleni noma ukuyeka umsebenzi.
- Qeqesha inkulumo yevidiyo ekhaya, awudingi ukuba nemishini ekhethekile noma ezinye izinto ezingavamile.
- Isisekelo sazo zonke izinhlelo uGillian wukuqeqeshwa kwesikhawu esiphakeme. Okwamanje kuyindlela ephumelela kakhulu yokwehlisa isisindo obekungukuthuthuka kokuqina komzimba wanamuhla.
- UJill futhi uhlelo oluhlanganisiwe olwenzelwe ukunciphisa nokusebenza kuyo yonke imisipha isikhathi esithile. Awudingi ukuhlanganisa amakilasi ngokuzimela, umqeqeshi onekhono usevele wenze uhlelo lwakho oluhle lokuqeqesha.
- Uma usanda kunquma ukuqala ukunciphisa isisindo, ukuzivocavoca noJillian Michaels yilokho okudingayo. Amakilasi acacile, afinyelelekayo, ahlukahlukene futhi aphakathi azokusiza ukuthi uzuze isibalo esihle.
- KuJillian Michaels njalo kuphuma nezinhlelo ezintsha: imvamisa izikhathi ezimbili ngonyaka umqeqeshi umemezela ukuzivocavoca okusha. Isibonelo, poslednyuyu Ithoni neShred, i-10 Transformation Body, Killer Cardio (isixhumanisi sencazelo engezansi).
- Ukuze uqonde ukuthi uhlelo olunjani noJillian Michaels oludingayo ukuqala, qiniseka ukuthi ufunda i-athikili:
- Ngaluphi uhlelo lokuqala uJillian Michaels: izinketho ezi-7 ezinhle kakhulu
- Ukuzivocavoca uJillian Michaels: uhlelo lonyaka
Konke ukusebenzisa uJillian Michaels
UGillian ungumholi ophelele phakathi kwabaqeqeshi kwinani kanye nezinhlelo ezahlukahlukene zamavidiyo. Ngokuchofoza izixhumanisi (izixhumanisi zizovuleka ewindini elisha), ungafunda incazelo ephelele yokuzivocavoca okucacisiwe, ngamathiphu nezincomo
Uhlelo oluhlanganisiwe lwezinsuku ezingama-30, 60 noma ezingama-90:
- UJillian Michaels: Isibalo esincane ezinsukwini ezingama-30 uJillian Michaels - 30 Day Shred (ngesiRussia)
- UJillian Michaels: Yehlisa isisindo ezinsukwini ezingama-30 UJillian Michaels - Uklebhule ngo-30!
- UJillian Michaels: Revolution Yomzimba / Jillian Michaels - Body Revolution
- UJillian Michaels: Ukuqothula umzimba / iJillian Michaels Shred Body
Cindezela iBelly:
- UJillian Michaels: Isisu esisicaba emavikini ayisithupha UJillian Michaels - Isonto Lesithupha-Iphakethe (liseRussia)
- UJillian Michaels: Umshicileli we-Killer / uJillian Michaels - Killer Abs
Imilenze nezinqe:
- UJillian Michaels: Amathanga okubulala nezinqe / UJillian Michaels - Killer Buns kanye namathanga
Ezingalo nasemuva:
- UJillian Michaels: Amafutha abulalayo ezingalweni nasemhlane / Jillian Michaels - Killer Arms & Back
Ukuzivocavoca kweCardio:
- UJillian Michaels: Yehlisa isisindo, shesha umzimba wakho / Jillian Michaels - Banish Fat, Boost Metabolism! (ngesiRashiya)
- UJillian Michaels: Kickboxing / Jillian Michaels - Kickbox FastFix
- UJillian Michaels: Ukuzivocavoca okukhulu kwe-cardio / uJillian Michaels - Killer Cardio
Ukuzivocavoca kwe-dumbbells kuwo wonke umzimba:
- UJillian Michaels: Azikho izindawo ezinenkinga! / UJillian Michaels - Azisekho Izinkinga Zezinkinga (ngesiRashiya)
- UJillian Michaels: Umzimba oqinile / uJillian Michaels - Umzimba Onzima
- UJillian Michaels: Amafutha omzimba obulalayo / UJillian Michaels - Umzimba Wokubulala
- UJillian Michaels: Ukusebenzela izindawo ezinenkinga: UJillian Michaels - Ithoni neShred
Ukuzivocavoca umzimba ngemuva kokubeletha noma kwabaqalayo:
- UJillian Michaels: Uhlelo ngemuva kokubeletha / Umzimba oshisayo kaJillian Michaels, Umama Onempilo
- UJillian Michaels: Wabaqalayo Uhlelo / Jillian Michaels - Beginner Shred
I-Yoga noJillian Michaels:
- UJillian Michaels: IYoga yokwehlisa isisindo / iJillian Michaels - iYoga Meltdown (iseRussia)
- UJillian Michaels: I-Yoga Inferno / i-Jillian Michaels - i-Yoga Inferno
Ngokushintsha:
- UJillian Michaels: ukuqeqeshwa kwemizuzu engu-10 / uJillian Michaels - 10 Minute Body Transformation
- UJillian Michaels: I-sredi eyedlulele / i-Jillian Michaels - Ukuchitheka Okudlulele Nokucheka
- UJillian Michaels: ukuqeqeshwa ngamandla ngezisindo / uJillian Michaels - Shred-It With Weights (kuseRussia)
- UJillian Michaels: ulahlekelwe isisindo ngesonto / UJillian Michaels - Isonto elilodwa lishisiwe
Izici ukusebenzisa nge Jillian Michaels
- Bandakanya kuphela ku- amasinki! Imidlalo engafake zicathulo noma amateki ayikhuthazwa: kunengozi yokulimaza amadolo akho. Funda kabanzi: Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuqeqeshwa.
- Ezemidlalo noJill, yize zimnene, kepha zisengumdlalo, ngakho-ke kuyadingeka ukulandela inqubo yokwenza izivivinyo. Lalelisisa yonke imiyalo yomqeqeshi ukugwema ukulimala.
- Iningi lokuqeqeshwa noJillian Michaels kudinga izinsimbi zomlomo. Uma ungazenzi, zithathelwa indawo kalula ngamabhodlela epulasitiki agcwele amanzi noma isihlabathi. Funda kabanzi: Ungawakhetha kanjani ama-dumbbells: amathiphu, izeluleko, amanani.
- Uma une neprodvinutye imfanelo abantu, uzilungiselele ukuthi emva kwesifundo sokuqala ngizoba buhlungu. Akunasidingo sokuyeka ukuqeqeshwa, ngemuva kwezinsuku eziyi-3-4 ubuhlungu buzophela, futhi umzimba ujwayele imithwalo. Funda kabanzi: Ubuhlungu bemisipha ngemuva kokuzivocavoca.
- Ungesabi "ukwakha imisipha", ngama-dumbbells 2-3 kg akunakwenzeka ngokomthetho. Ukuqeqeshwa kweJill kwenzelwe ukunciphisa amafutha nokushisa amafutha, hhayi ukukhula kwemisipha.
Bona futhi:
- Konke ukusebenzisa uJillian Michaels etafuleni elilula lesifinyezo
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar