Sethulela omunye umqeqeshi wethu u-Jillian Michaels - Waklebhula iminyaka engama-30. Lokhu kuqeqeshwa, okwadalwa nguJill ngemuva kwempumelelo emangalisayo ye-30 Day Shred. Uhlelo ludabulwe ngama-30, lukuthembisa inkululeko kusuka kumakhilogremu athe xaxa nesibalo se-trim izinyanga ezimbalwa zokuqeqeshwa.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani
- Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
Incazelo yohlelo Luklebhuke ngama-30
Imvamisa kuklebhulwe ama-30 eqala ukwenza labo asebevele bejwayele ukusebenza kwevidiyo uJillian Michaels. Lolu hlelo lutholakala emthunzini we-30 Day Shred ne-Body Revolution, kepha ukuyibiza ukuthi ayisebenzi kangako. Umgomo we- "Rippon" no- "Sedov" uyafana: Amandla emizuzu emi-3, imizuzu emi-2 i-cardio, i-abs yeminithi eli-1. Le ndlela yesikhawu izosiza ukuchitha uhhafu wehora ukuzijwayeza kusebenza kakhulu kusibalo sakho.
Inkambo iqukethe ukusebenzisa oku-4, kusuka ezingeni elilula kuya kwelinzima. Isonto lokuqala wenza izinga elilula, elesibili lithwala umthwalo onzima kakhulu esontweni lesithathu nelesine ulungiselela izithukuthuku ezinhle. Ekugcineni, ngemuva kwenyanga yezemidlalo enamandla noGillian uzokwehlisa isisindo kahle futhi ushintshe umzimba wakho.
Uhlelo luphelele kulabo abakade bebuka i- "Sredni", futhi bathuthela ekuqeqeshweni okuyinkimbinkimbi kakhulu abakakulungeli okwamanje. Ngaphezu kwalokho, isikhathi sithatha isigamu sehora ngakho-ke awudingi ukuthola isikhathi esengeziwe sokuzivocavoca. Futhi Ukudabula ngama-30 kufanelekile kwabaqalayo. Ukwanda kancane kancane komthwalo kuzokwenza isingeniso sakho kulo mdlalo sibe lula ngangokunokwenzeka.
Buhle budabulwe ngo-30:
- ukuqeqeshwa kuthatha isigamu sehora nje;
- njalo ngesonto kuqala izinga elisha: umzimba awunaso isikhathi sokujwayela umthwalo wokuqeqesha futhi awunaso isikhathi sokukhathazeka;
- nge- “RIPP” usebenza yonke imisipha emzimbeni wakho;
- inkambo ilungele ngisho nabaqalayo ebungqingili
- Akunasidingo sokwesaba ukuthi uhlelo olufanayo ne-30 Day Shred: UJillian usebenzisa ukuvivinya umzimba okusha.
Izindleko Zidwengulwe ngo-30:
- uma ngabe uke waba "nguSredy", kungenzeka ukuthi umthwalo ku-Ripped in 30 uzobonakala unganele;
- akukho ukuhumusha kwesiRashiya kwalolu hlelo ngokungafani ne-30 Day Shred.
Njengenjwayelo, ngezivivinyo zikaGillian ezemidlalo zibonisa amantombazane amabili: eyodwa ikhombisa inguqulo elula, eyesibili ithuthuke kakhulu. UJillian uncoma ukuthi wenze izikhathi ezi-5-6 ngesonto. Emakilasini adinga amasethi amabili ama-dumbbells (alula futhi asindayo), isisindo sizoya ngokuqina kwakho. Isibonelo, i-1.5 no-4 kg ithathwa njengesibalo esihle kakhulu.
"Uklebhule ngo-30" kuyinkambo enhle kubo bobabili abaqalayo kanye nokuqina okuthuthukile. Ukuqeqeshwa kugcwaliswa ngokuzivocavoca okwanele okusha, ngoba uGillian angayiguqula kahle isoftware engaphakathi kubo, ayigcwalise ngokuqukethwe okusha. Ukuxakeka kancane kancane kwezifundo isonto nesonto kuzosiza umzimba wakho kancane kancane ukujwayela umthwalo, kepha ngeke ube nesithukuthezi. Kuvidiyo ethi “Ripped in 30” uJillian ubuye walungisa uhlelo lokudla lokwehlisa isisindo okuqinisekisiwe.
Bona futhi: Ngaluphi uhlelo ozoqala ngalo uJillian Michaels: okungcono kakhulu.