Ukuzivocavoca okukhulu uJillian Michaels: Ukwehlisa isisindo, kusheshise imetabolism

"Yehlisa isisindo, shesha umzimba wakho (i-Banish Fat, Boost Metabolism)" ithathwa njengenye yezinhlelo ezinzima kakhulu uJillian Michaels. Akuhloselwe abaqalayo ukuba nobungqabavu futhi yenzelwe umuntu oqeqeshiwe vele. Yini eyeqisayo ngalomkhuba futhi lapho kungenzeka khona?

Ngokuzivocavoca ekhaya sincoma ukufunda izindatshana ezilandelayo:

  • Ukuqeqeshwa okuphezulu kwe-15 TABATA kokwehlisa isisindo kusuka kuMonica Kolakowski
  • Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani
  • Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
  • Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
  • Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
  • Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi

Mayelana "nokusheshisa imetabolism yakho (Banish Fat, Boost Metabolism)"

Ngakho-ke, "ukusheshisa imetabolism yakho" yisikhathi sokuqeqeshwa kwe-cardio, okwenziwa ngejubane elikhulu futhi lihlala imizuzu engama-40. Ngalesi sikhathi uzokweqa, weqe, ujuluke futhi uqalekise uJillian ngokuqeqeshwa kwakhe. Zonke izivivinyo zihlose ukusheshisa isigqi senhliziyo ukusheshisa imetabolism nokunciphisa isisindo ngokushesha. Kwamakilasi "I-Metabolism" ayidingi noma iyiphi enye imishini, noma ama-dumbbells, wenza kuphela ngesisindo sakho.

Lonke uhlelo luhlukaniswe ngezigaba ezilandelayo:

  • Kulungele - imizuzu emihlanu. Ngalesi sikhathi esifushane kufanele ufudumale umzimba wakho futhi uwulungiselele ukuqeqeshwa okunamandla.
  • Ukuqeqeshwa okuyisisekelo - imizuzu engama-45. Ihlukaniswe izingxenye eziyisikhombisa, ingxenye ngayinye cishe imizuzu engama-7. Ukuqeqeshwa kuhlala ngokungapheli, cishe ngaphandle kokuphumula. Kepha i-intervalnode nokushintsha kwejubane ungasekela uhlelo kusuka ekuqaleni kuze kube sekugcineni. Izingxenye zikule ndlela: i-kickboxing, i-plyometrics, i-aerobics, izivivinyo zaphansi, i-kickboxing, i-plyometrics, i-aerobics.
  • Bophela - imizuzu emihlanu. Buyisela ukuphefumula nokushaya kwenhliziyo ngemuva kokuzivocavoca.

Abaqalayo kulo mdlalo bazoba nzima ukumelana nokuqeqeshwa okunjalo, ngakho-ke kungcono ukuthi ungaqali ukuhlola amandla omzimba wakho. Ukuhlola ukulungela kwakho uhlelo “Ukwehlisa isisindo, ukusheshisa imetabolism yakho,” zama ukwenza okokufundisa okulula kakhulu kuJillian Michaels - Kickbox FastFix. Lezi zikhathi ze-cardio ezingama-20 zemizuzu, ungasho, ukuqeqeshwa okulungiselela ukuvivinya umzimba okunzima kakhulu. Futhi phakamisa ukuthi uzijwayeze ngawo wonke ama-home cardio Workout avela kuJillian Michaels.

Kufanele ngiluthathe kangaki uhlelo "lusheshise imetabolism yakho"? Gxila kuwe, ukuthi uzimisele ukukhokhela ezemidlalo izinsuku ezingaki, kepha ukuthola imiphumela esheshayo nekhwalithi, kunconywa ukuthi uvivinye umzimba izikhathi ezingama-5-6 ngesonto. Kodwa-ke, usuku ngalunye lokukhipha i- "Metabolism" alwenzi mqondo, futhi le monotony ingakhathaza, abaningi balushintsha lolu hlelo ngokuqeqesha amandla.

TOP 30 engcono cardio umzimba wonke amazinga

Amathiphu wokuqeqeshwa ohlelweni "shesha umzimba wakho"

  1. Uma uzizwa ukuthi awukwazi ukumelana nejillian enikeziwe ijubane, yehlisa ijubane. Kepha ungami ngokuphelele, vele wehlise ijubane ukwenziwa. Isikhathi ngasinye esilandelayo ukukhuthazela kwakho kuzoba ngaphezulu.
  2. Uhlelo luhlanganisa ukweqa okuningi. Ngakho-ke qiniseka ukuthi uhlanganyela kumateki, ungawunaki lo mthetho olula. Uma ukhathazekile ngomakhelwane ngezansi, lala phansi Mat noma Mat.
  3. Uma ungeke uqede ukuzivocavoca kuze kube sekupheleni, zama ukwenza ukukhohlisa okulandelayo. Hambisa ibhulokhi ngokuzivocavoca okwenziwa phansi, ekugcineni kwesifundo, phambi kwe-hitch. Ngakho-ke kuzoba lula ukwenza ukuqeqeshwa kusukela ekuqaleni kuze kube sekugcineni.
  4. Ungadluli! Isikhathi esihle sokwehlisa ijubane, ukwehlisa ijubane, kunokuquleka. Ukuzivocavoca okukhulu kwe-cardio kunika ubunzima obukhulu enhliziyweni, ngakho-ke akufanelekile ukukwenza ukubola nemibuthano emnyama phambi kwamehlo ami.
  5. Uma kunokwenzeka, thenga isilawuli sokushaya kwenhliziyo. Kuzosiza ukugcina ukushaya kwenhliziyo yakho endaweni ye-gyrosigma futhi ngaleyo ndlela kwandise ukusebenza kahle koqeqesho.
  6. Yehlulekile ukusebenzisa uhlelo futhi kusukela okokuqala? Ungakhathazeki, lesi yisimo esijwayelekile. Umzimba ujwayela imithwalo, futhi ngemuva kwezikhathi ze-4-5, uzozwa ukuthi uhlelo olunikezwa lula kakhulu.
UJillian Michaels: Banish Fat Boost Metabolism - Isiqeshana

Ukusebenza kokuzivocavoca "Yehlisa isisindo, shesha umzimba wakho"

Njengoba kwenzeka njalo, lapho kunzima - kukhona futhi kusebenza kahle kakhulu. Umphumela ngemuva kohlelo "ukusheshisa imetabolism yakho" uyabonakala ngemuva kwamaviki ama-2 amakilasi ajwayelekile futhi kwasekuqaleni kuyabonakala ngenani lomzimba wakho. Ngaphezu kwalokho, ukuqeqeshwa kuzoqinisa inhliziyo yakho futhi kukulungiselele imithwalo ebucayi kakhulu. Ngemuva kwezinyanga ezingu-2-3 zamakilasi avamile "I-Metabolism", ungaqala ukuzivocavoca okukhulu, njenge-Insanity.

Impendulo kuhlelo, Yehlisa isisindo, shesha umzimba wakho, kusuka kuJillian Michaels:

Sincoma futhi ukuthi ufunde:

shiya impendulo