I-BodyShred with Jillian Michaels — iwuhlelo lokufaneleka oluphelele, olukwazi izinyanga ezingu-2 ukushintsha umzimba wakho ngendlela emangalisayo. Ngokwenza imizuzu engu-30 kuphela ngosuku, uzofinyelela kumuntu omncane omuhle, okwakuyiphupho.
Ukuqeqeshwa okuqhubekayo I-BodyShred inikeza indlela ebanzi yokuthuthukisa umzimba wakho. Ukuzivocavoca okunamandla okunezisindo kuhlanganiswe nomthwalo we-cardio wesikhashana, kanye namasethi amakhulu okukhula ngaphambi kwesikhathi ahambisana nokuzivocavoca kwakudala okuvela kokufaneleka. Zilungiselele ukujima okunamandla okuzothuthukisa amandla, isivinini, ukukhuthazela, ukushesha nokuvumelana nezimo.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
- Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
- Donsa-UPS: ungafunda kanjani + amathiphu wokudonsa-i-UPS
- IBurpee: ukusebenza kahle kokushayela + izinketho ezingama-20
- Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
- Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha
Mayelana nohlelo u-Jillian Michaels BodyShred
I-Body Shred yakhelwe izinyanga ezimbili, izikhathi eziyisi-6 ngeviki nosuku olulodwa lokuphumula. Isonto ngalinye uzokwenza ukuzivocavoca kwe-aerobic oku-2 kwaziwa kahle ukuthi umthwalo we-cardio ikuvumela ukuba ushise ama-calories futhi ukhiphe amafutha ezindaweni ezinenkinga. Ezinsukwini ezi-4 ezisele ulindele ukuqeqeshwa okusebenzayo kwawo wonke amaqembu emisipha. Izikhathi ezi-2 ngesonto uzogxila ekusebenzeni emisipha yesifuba, amahlombe, i-triceps, ne-quads. Kwezinye izinsuku ezi-2 emisipha yangemuva, ama-biceps, amathanga, nemisipha ye-gluteal.
Ukuzivocavoca okusebenzayo u-Jillian Michaels wakhe i-"3-2-1" esebenza kahle kakhulu: imizuzu emi-3 yokuqeqeshwa kwamandla, imizuzu emi-2 ye-cardio kanye nomzuzu ongu-1 wama-crunches. Amakilasi e-BodyShred athatha imizuzu engama-30 nje kuphela, kodwa njengoba kuwukuqeqeshwa kwesikhashana okuphezulu, uzoshisa ama-calories aphezulu futhi ukhuphule izinga lokugaya ngisho naphakathi nalesi sikhathi.
Uhlelo luhambisana nekhalenda elenziwe ngomumo lamaseshini izinsuku ezingama-60. Ungesabi noma yiliphi igama elithile lokuqeqeshwa, ukuze uziqonde kalula. Isakhiwo sifana kakhulu ne-BodyShred Body Revolution: lapha futhi, umgomo wokuba yinkimbinkimbi okuqhubekayo. Izinga elihlongozwayo le-cardio likhuphuka njalo emavikini angu-4, isisindo njalo emavikini ama-2. Ngenxa yalokhu, umzimba wakho ngeke ube nesikhathi sokujwayela umthwalo onikeziwe.
Ngezifundo, uzodinga kuphela ama-dumbbells. Futhi uJillian ufake nokuzivocavoca okuningi ngesisindo sakhe. Kuyaphawuleka ngokushesha ukuthi I-Body Shred wuhlelo olujulile kakhulu. Cabanga ukuthi usondele kuye usuvele uzilungiselele ngokomzimba.
Izinzuzo ze-BodyShred:
- Uhlelo luhlanganisiwe, okusho ukuthi awudingi ukuhlanganisa izikhathi zokuqeqesha ezivela ezifundweni ezahlukene ukuze wenze uhlelo lokufaneleka komzimba wonke. Usevele wakhelwe izinyanga ezi-2.
- Umthwalo usatshalaliswe kahle kakhulu. Ukuqeqeshwa okusebenzayo izikhathi ezi-4 ngesonto, nciphisa ukuqeqeshwa kwe-aerobic okubili.
- Amakilasi ayashintshana usuku nosuku, futhi ngokuyisisekelo ashintsha njalo emavikini amabili. Lokhu kukuvumela ukuthi uguqule uhlelo futhi ungavumeli umzimba ukuthi uvumelane nomthwalo.
- Ngokungafani ne-Body Revolution ye-Body Shred amakilasi awadingi noma yimiphi imishini eyengeziwe ngaphandle kwama-dumbbells.
- Ukuqeqeshwa kuthatha imizuzu engama-30 kuphela, kodwa ngenxa yesu elihle, ngisho nalesi sikhathi esifushane sanele ukunciphisa umzimba futhi uzithole esimweni esihle kakhulu ezinyangeni ezi-2 kuphela.
- U-Gillian unikeza ubunzima obuqhubekayo: nguwe kuphela ozokwazi ukuvivinya umzimba okunzima kakhulu futhi uphefumule kalula, njengoba izinga lohlelo lizokhuphuka futhi.
I-Cons BodyShred:
- I-Body Shred ifana kakhulu ngesakhiwo ne-Body Revolution. U-Jillian Michaels akanikezi lutho olusha, nakuba lunzima kakhulu uhlelo.
- Uhlelo oluyinkimbinkimbi: ezingeni lokuqala umqeqeshi unikeza umfutho onzima kakhulu.
- I-Body Shred akuyona eyabantu abanempilo ebuthaka: ukugxuma okuningi, ukuphakamisa izinsimbi kanye nokuzikhandla kwenhliziyo.
Ngokuvamile, uma impilo nesimo somzimba sivuma, uhlelo lwe-BodyShred olungenawo amaphutha. Ngiphinde futhi ngibonge u-Jillian Michaels ngokuqeqeshwa okulandelayo okusebenzayo komzimba.
Funda futhi: Izinhlelo ezingama-30 zabaqalayo: ukuqala kuphi ukuqeqesha ekhaya.