Shintsha umzimba wakho ngohlelo lwe-Killer Body kusuka kuJillian Michaels

NgoMashi 2015 uhlelo olusha iJillian Michaels: Killer Body. Ukusetha kokuzivocavoca kuwo wonke amaqembu emisipha kuzovumela umsebenzi ongaguquguquki kuzo zonke izindawo eziyinkinga zomzimba wakho.

Killer Bodу noJillian Michaels - uhlelo olunzulu oluzokusiza esikhathini esifushane ukuthola isimo esihle. Uzosebenza ngawodwana eqenjini ngalinye lemisipha ukuze uzuze imiphumela ephezulu futhi uthuthukise isibalo sakho. Ukufunda njalo uhhafu wehora nomqeqeshi odumile waseMelika kuzokusiza ukuthi ushintshe kakhulu umzimba wakho.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Ukuzivocavoca ngeTABATA: amasethi ayi-10 wokuzivocavoca okwehlisa isisindo
  • Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
  • Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle kanye nemithetho eyisisekelo
  • Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
  • Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
  • Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
  • Konke mayelana ne-crossfit: okuhle, ingozi, ukuzivocavoca umzimba
  • Ukwehlisa kanjani okhalweni: amathiphu nokuzivocavoca umzimba
  • Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting

Mayelana nohlelo Killer Body noJillian Michaels

Uhlelo olubulala umzimba luqukethe ukuzivocavoca okuthathu: ingxenye ephezulu yomzimba emisipheni yomzimba engezansi nasesiswini. Isifundo ngasinye sithatha imizuzu engama-30 futhi siqukethe imijikelezo emine yokuvivinya umzimba. Umjikelezo ngamunye uhlanganisa izivivinyo zamandla ezihlala imizuzwana engama-30. Ekupheleni komjikelezo ngamunye uzothola ukuzivocavoca okufushane kwe-aerobic okunesikhathi semizuzwana engama-60. Ku-Killer Body, umgomo wokuqeqeshwa okuyindilinga uJillian Michaels okholelwa kuyindlela ephumelela kakhulu yokwehlisa isisindo.

I-Killer Body iqukethe ukusebenza okuthathu:

  1. Ukuqeqeshwa emzimbeni ophezulu. UGillian unikeza izivivinyo zama-biceps, ama-triceps, isifuba namahlombe. Ngaphezu kwalokho, umqeqeshi usebenzisa i-Push UPS eningi ezindaweni ezahlukahlukene. I-push-up ukuzivocavoca okuyingqayizivele okwakha ngasikhathi sinye imisipha yezingalo, amahlombe nesifuba. Ukuguqulwa okuhlukahlukene kwalokhu kuvivinya umzimba kusiza ukusebenzisa inani eliphakeme lemisipha.
  2. Ukuqeqeshwa emzimbeni ongezansi. Kumantombazane amaningi, imilenze nezinqe kuyindawo enenkinga, ngakho-ke uJillian Michaels uzilungiselele isivivinyo sangempela salezi zingxenye zomzimba. Ama-lumges, ama-squats ahlukahlukene, ukugxuma, ukuvivinya umzimba nge-plyometric - uzoba ngumthwalo onzima kakhulu ezinqeni, ngaphambili, emuva, nasemisipheni yangaphakathi yethanga. Zonke izivivinyo zivame ukusukela endaweni yokuma, ukuzivocavoca okuningi kubhalansi.
  3. Ukuzivocavoca ngoba imisipha yesisu. Kulabo abaqede uhlelo Killer Abs noma isisu Flat emasontweni ayisithupha ukuzilolonga kuzozwakala kujwayelekile. UGillian uqoqe konke ukuzivocavoca okuhle kakhulu wakubeka ndawonye esifundweni esisodwa sehora. Imizuzu yokuqala eyi-6 uzoqeqesha izicubu zakho zesisu usuke umile, kepha imizuzu engama-10 esele ulindele ukuzivocavoca ku-Mat.

Ukuvivinya ngakunye kwenziwa kabili ngeviki, isib uzosebenza izikhathi eziyisithupha ngesonto ngekhefu losuku olungu-6. Izifundo zenzeka ngejubane elikhulu, kanti uGillian uhlala enamandla futhi ethokozile. Ekuqeqesheni uzodinga i-Mat ne-dumbbells yokuzivocavoca kusuka ku-0.5 kuye ku-4 kg kuye ngezinga lakho lokuqina. Iningi lima ngohlobo oluphakathi nendawo - isisindo seGanesh esingu-1.5 kg.

Izinzuzo Zokubulala Umzimba noJillian Michaels:

  1. Ukusebenza ngakunye eqenjini ngalinye lemisipha, unikeza ukujima okuphelele komzimba kufinyelele ezingeni eliphezulu.
  2. Izinhlelo eziningi uJillian Michaels zakhelwe phezu kwesimiso sokuphindaphindwa kosuku lokuzivocavoca olufanayo nosuku. Kepha i-Killer Body uzoshintsha phakathi kokuqeqeshwa okuhlukene okungu-3 ezingxenyeni ezihlukene zomzimba ezizosiza ukwehlukanisa amakilasi okuqina.
  3. Uhlelo luchaze ngokusobala ukulandelana kwezifundo. Okunye kokuzivocavoca okuthathu uze uzuze umphumela owufunayo.
  4. I-Killer Body ihlanganisa amandla nokuvivinya umzimba okuvumela ukunciphisa umzimba ngokushesha nangempumelelo.
  5. Uhlelo lolu luhlukaniswe kahle lwaba izingxenye zomzimba. Noma isifundo ungasithandi, ungathatha ukuzivocavoca izindawo zakho eziyinkinga futhi ukwenze ngokuhlukile.

bawo:

  1. Esikhathini se-Killer Body bekungeke kube kubi ukufaka ukuvivinya umzimba kwe-aerobic yokushisa amafutha nokwenza ngcono imetabolism. UJillian Michaels owaziwa kakhulu ngokuqeqeshwa kwe-cardio - asheshise iMetabolism yakho.
  2. Ukuntula indlela ejwayelekile ngokuqeqeshwa kwezinga eliphakeme. Imvamisa uJillian Michaels unikeza amazinga amaningana obunzima emakilasini abo.
  3. Ukuqeqeshwa akuklanyelwe abaqalayo nalabo abasanda kuqala amakilasi okuzivocavoca. Uma usaqala, sikukwazisa ukuthi uzijwayeze izinhlelo zeJillian Michaels zabaqalayo.
Umzimba obulalayo

Impendulo kuhlelo Killer Body kusuka kuJillian Michaels:

Ukube uJillian Michaels, futhi wafaka nohlelo lokuqeqeshwa kwe-aerobic ngayinye, kungathathwa njengokufanelekile. Kepha ngaphandle kwalokhu kuphephile ukusho lokho I-Killer Body, ukuqeqeshwa kwekhwalithi ephezulu kakhulu kuwo wonke umzimba.

Bona futhi:

shiya impendulo