I-BodyShred noJillian Michaels: uhlelo olunzulu olunzulu

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:

  1. Uhlelo luhlanganisiwe, okusho ukuthi awudingi ukuhlanganisa izikhathi zokuqeqesha ezivela ezifundweni ezahlukene ukuze wenze uhlelo lokufaneleka komzimba wonke. Usevele wakhelwe izinyanga ezi-2.
  2. Umthwalo usatshalaliswe kahle kakhulu. Ukuqeqeshwa okusebenzayo izikhathi ezi-4 ngesonto, nciphisa ukuqeqeshwa kwe-aerobic okubili.
  3. Amakilasi ayashintshana usuku nosuku, futhi ngokuyisisekelo ashintsha njalo emavikini amabili. Lokhu kukuvumela ukuthi uguqule uhlelo futhi ungavumeli umzimba ukuthi uvumelane nomthwalo.
  4. Ngokungafani ne-Body Revolution ye-Body Shred amakilasi awadingi noma yimiphi imishini eyengeziwe ngaphandle kwama-dumbbells.
  5. 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.
  6. U-Gillian unikeza ubunzima obuqhubekayo: nguwe kuphela ozokwazi ukuvivinya umzimba okunzima kakhulu futhi uphefumule kalula, njengoba izinga lohlelo lizokhuphuka futhi.

I-Cons BodyShred:

  1. I-Body Shred ifana kakhulu ngesakhiwo ne-Body Revolution. U-Jillian Michaels akanikezi lutho olusha, nakuba lunzima kakhulu uhlelo.
  2. Uhlelo oluyinkimbinkimbi: ezingeni lokuqala umqeqeshi unikeza umfutho onzima kakhulu.
  3. I-Body Shred akuyona eyabantu abanempilo ebuthaka: ukugxuma okuningi, ukuphakamisa izinsimbi kanye nokuzikhandla kwenhliziyo.
UJillian Michaels BODYSHRED

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.

shiya impendulo