Uhlelo lweJillian Michaels Extreme Shed & Shred luzokusiza ukuthi wehlise isisindo futhi ube sesimweni esihle. Ukuqeqeshwa, naphezu kwegama "eleqile", akunakubizwa ngokweqile, ngakho-ke kufanelekile ezingeni eliphakathi lokuqina komzimba. Uma ungumuntu osemusha ngokuqina, hlola ukukhetha kwethu izivivinyo zabasaqalayo ekhaya.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
- Izicathulo ezihamba phambili ezingama-20 ezihamba phambili zabesifazane zokugijima okuphephile
- I-FitnessBlender: ukujima okulungele okuthathu
- Ipulangwe eliseceleni lesisu nesinqe + ama-mods ayi-10 (isithombe)
- Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
- Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
Mayelana nohlelo Jillian Michaels Extreme Shed & Shred
Uhlelo aluhlangene nakancane noqeqesho oludumile lwe-30 Day Shred, ukufana kwamagama akufanele kwethuse. I-Extreme Shed & Shred iyindlela yokuzivocavoca enendlela ehluke ngokuphelele, kepha, ayisebenzi kangako kune- "Sredakh" yakudala. Lolu hlelo lwakhiwe ngesisekelo sokuzivocavoca kusuka ku-kickboxing, i-JIU-jitsu ne-yoga ngokufakwa kwezinto ezijwayelekile zokuqeqeshwa kwamandla. Ukuzivocavoca umzimba kwe-Aerobic nalapha, kepha akusona isisekelo sohlelo, ngakho-ke i- "Extreme sredy" ayiyona imithambo ekhathazayo.
Inkambo inamazinga amabili, eyokuqala ayinzima kangako ukuthi ingakwazi ukwenza, kanye nabaqalayo ebungqingili. Izinga lokuqala lihlala imizuzu engama-40, elesibili lide kancane - cishe imizuzu engama-50. Ngokuzivocavoca umzimba udinga kuphela ama-dumbbells kusuka ku-1 kuye ku-5 kg ngokuya ngokuqina komzimba wakho. UGillian unikeza izincomo eziqondile zokuthi lolu hlelo luzosebenza isikhathi esingakanani, kepha sincoma ukuthi ushintshele ezingeni elinzima kakhudlwana ngokushesha lapho ubona ukuthi izinga lokuqala lilula kakhulu.
Umthwalo ohlinzeka ngeJillian Michaels Extreme Shed & Shred, awunakubizwa ngokuthi ubuthakathaka. Esikhundleni salokho, kumnene futhi akubi kakhulu kunokuba sijwayele ukubona ezinhlelweni zakhe zokuqina komzimba. Mayelana nokuqeqeshwa okufana nokuthi, “uyacabanga” futhi ulinganisela kahle uma ungajuluki ngenxa yokukhathala, kodwa uzizwa unengcindezi kuyo yonke imisipha yomzimba wakho. Uma ungabaza ukusebenza kwe- "Extreme sredy", zama ukukuhlanganisa nolunye uhlelo uJillian Michaels noma ukhethe ukuzivocavoca okunzima kakhulu.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu
Izinzuzo zohlelo:
- ngokusebenzisa izinto ze-yoga, i-kickboxing, kanye nohlelo lwe-JIU-jitsu liqukethe izivivinyo zokuqala ezithokozisayo
- isifundo senzeka ngejubane eliphansi, ngakho-ke labo abangathandi ukugxuma okuningi, i-Extreme Shed & Shred bazothanda
- kukhona ukuzivocavoca nokwelula, okuzokuvumela ukuthi uthuthukise ukuguquguquka nokugxila
- ukuqeqeshwa "Phonsa okwengeziwe" qeda umzimba, ukuze ukwazi ukulandela noma ekuseni ngaphambi komsebenzi, isibonelo.
Okubi kohlelo:
- inhlanganisela ethile yokuzivocavoca ingeyangempela futhi iyinselele ngokwanele ekuphindaphindeni;
- ayikho inguqulo ngolimi lwesiRussia
- uhlelo lwenzelwe "ukucabangela" hhayi umthwalo omkhulu, ngakho-ke umuntu angabonakala elula futhi engasebenzi kahle (ikakhulukazi izinga lokuqala).
Ukuqeqeshwa okunje nge-Extreme Shed & Shred kuyasiza kakhulu emzimbeni wakho. Vele ngeke kukusize ukuthi ushise inani eliphakeme lama-khalori esikhathini esifushane noma ukushukuma komzimba okusheshayo. Kepha kuzokuvumela ukuthi ulethe ithoni yakho yemisipha, uthuthukise ukuguquguquka kwakho, ukuze uhlole izici ezintsha zangempela futhi ujabulele uhlelo lokulinganisela lokuqina.
Ungaba nentshisekelo kulezi zihloko ezilandelayo:
- UJillian Michaels - Azikho izindawo ezinenkinga
- UJillian Michaels - shesha umzimba wakho
- UJillian Michaels - Isibalo esincane ezinsukwini ezingama-30
- Umzimba kaJillian Michaels Revolution (Body Revolution)