Kwabaqalayo: Ngaphambili nangasemuva. Uhlelo Jillian Michaels Wabasaqalayo.

Ngenkathi esebenza ngokoqobo kukhombisa umjaho omkhulu we-loser marathon uJillian Michaels usungule uhlelo lwabaqalayo - Kwabaqalayo: Frontside & Backside. Ngalolu qeqesho uzofunda ukuvivinya umzimba okuyisisekelo, qinisa izindawo ezinenkinga futhi ulahle isisindo esingeqile.

Ukuxakaniseka kokuzivocavoca Kwabaqalayo: I-Frontside & Backside kusuka kuJillian Michaels kukusiza ukunciphisa isisindo, qinisa imisipha eyinhloko futhi uthuthukise isimo somzimba. Ngaphezu kwalokho, ngalolu hlelo uzofunda iningi lokuzivocavoca kusuka kokuqina komzimba.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

• Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
• Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
• Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
• Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
• Ipulangwe eliseceleni lesisu nesinqe + izinketho eziyi-10
• Ungazisusa kanjani izinhlangothi: imithetho ephezulu engama-20 yokuzivocavoca umzimba
• I-FitnessBlender: ukujima okulungele okuthathu
• I-Fitness-gum - igiya eliwusizo kakhulu lamantombazane

Incazelo yohlelo lwabaqalayo noJillian Michaels

Uhlelo lwabaqalayo: I-Frontside ne-Backside yizivivinyo ezizokuvumela ukuthi usebenze zonke izindawo eziyinkinga zomzimba. Uzoqinisa imisipha yezingalo, isisu, amathanga nezinqe, wenze umzimba wakho ube muhle futhi ube mncane. Ngaphezu kokukhululeka uzokwenza ukunyakaza okulula kwe-aerobic kokushisa ama-calories. Ngoba ukuqeqeshwa kwenzelwe abaqalayo, uJillian Michaels uchaza ngokuningiliziwe wonke ama-nuances wendlela efanele yokuzivocavoca. Ozakwethu ohlelweni babengababambiqhaza balo mbukiso umjaho omkhulu wemincintiswano yokuhlulwa, okuphinde kwafakazela ukuthi amakilasi uGillian asebenza kuwo wonke umuntu.

Lolu hlelo lubandakanya ukusebenzisa okubili:

1. Ukuzivocavoca okusemuva okuqukethe izivivinyo zengxenye yangaphambili yomzimba. Kuthatha imizuzu engama-40, lapho uzosebenza khona imisipha yakho yesifuba, amahlombe, isisu, ama-triceps nama-quads. Ukuzivocavoca uzodinga ama-dumbbells, i-Mat nesihlalo.
2. Ukuziqeqesha ngemuva, okuqukethe izivivinyo zangemuva komzimba. Kuthatha imizuzu engama-50, lapho uzosebenza khona imisipha yangemuva, izinqe, emuva kwethanga nama-biceps. UGillian uchaza ukuthi kwakuphethe ama-biceps kuleli qembu lezicubu, ngoba zihlala zisetshenziswa ngesikhathi sokuzivocavoca emuva. Ngakho-ke kungcono ukuqeqesha ama-biceps nokubuyela emuva ngosuku olulodwa. Kokuzivocavoca umzimba uzodinga ama-dumbbells, isihlalo, irothi, isandiso sesifuba nepulatifomu encane yokunyathela.

Ukuqeqeshwa kwenzeka ngejubane elithulile kanye “nokuqhuma” ngezikhathi ezithile kokuvivinya umzimba nge-aerobic. Uhlelo lwenzelwe abaqalayo, kepha luzosiza kumfundi onolwazi oluningi. Uhlala usebenza wonke amaqembu amakhulu emisipha usebenzisa izivivinyo zakudala ezivela ejimini. Okuxakile Kwabaqalayo kungahlanganiswa nokuvivinya umzimba kuphela kwe-aerobic yokwehlisa amafutha amaningi: konke ukusebenza kwe-cardio noJillian Michaels.

Izinzuzo zohlelo:

1. UJillian Michaels ufake kulolu hlelo lwabaqalayo njengezivivinyo zokuqinisa amandla emisipha yakho kanye ne-aerobic yokushisa amafutha. Inxanxathela izokusiza ulahlekelwe isisindo futhi uthuthukise ukwakheka kwazo.
2. Uhlelo Lwabaqalayo: I-Frontside ne-Backside iqukethe izivivinyo eziyisisekelo zemisipha ehlukene yomzimba. Uma usaqala, lo msebenzi uzokusiza uqinise yonke imisipha, uphinde uhlole konke ukuzivocavoca okuyisisekelo kwabo. Uma usuvele ubambe iqhaza kwezempilo, lokho kusebenza uzokuthanda futhi. Ungaphinda ukhombe ukulungisa zonke izindawo ezinenkinga.
3. Ukuqeqeshwa kwenziwa ngaphansi kokulawulwa okuqinile kukaJillian Michaels. Isibonelo, abafikayo abasuka embukisweni othi "Lost most of all" kukhombisa amaphutha ajwayelekile futhi kudonsela ukunaka kwakho ekuzivocavoca ngamasu.
4. Isikhuthazo esingeziwe kuwe ukuthi kuvidiyo, ukwenza abantu abajwayelekile abanesibalo esingaphelele hhayi ochwepheshe. Nginabo - kuzokuvelela.
5. Uhlelo lolu lwehlukaniswe ngemisebenzi emibili edinga ukwenziwa ngezinsuku ezahlukene. Ngenkathi usebenza eqenjini elilodwa lemisipha elinye liyaphumula futhi liyalulama.

Okubi kohlelo:

1. Ividiyo enhle kakhulu. Isizinda esimhlophe ngokuphelele kanye nokuntuleka komculo akulungele ukuqeqeshwa okusebenzayo.
2. Ngaphezu kwama-dumbbells nosihlalo ozinzile uzodinga i-expander nesinyathelo esincane.