Okuqukethwe
Olunye lwezinhlelo ezaziwa kakhulu uJillian Michaels kwaba "Slim figure 30 days (30 Day Shred)". Ukuzivocavoca lezi zifundo kwenze kwaba nesifiso sokunciphisa isisindo: ngenyanga eyodwa nje ulahla isisindo esiningi futhi wenze umzimba wakho ube muhle futhi ulingane.
Ngokuzivocavoca ekhaya sincoma ukufunda izindatshana ezilandelayo:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
Mayelana nokuzivocavoca uJillian Michaels "Slim figure 30 days (30 Day Shred)"
"Isibalo esincane ngezinsuku ezingama-30" - isifundo esikhethekile esenziwe nguJillian sabaqalayo ebungqingili nakwezemidlalo. Ukuzivocavoca kuthatha imizuzu engama-25 kuphela, lokhu kwanele inyanga ukudonsa umzimba futhi kukusize wehlise isisindo. Isigaba ngokwesiko siqala ngokuzifudumeza okufishane bese siphetha ngokushaya. Akunconywa ukuthi weqe, ngoba umzimba wakho kufanele ulungiselele umthwalo.
Ingxenye enkulu yimizuzu engama-20 kanti iyi-3-2-1. Kwenzenjani? Yindlela yokuzivocavoca esebenza kahle kakhulu evela kuJillian: Imizuzu emi-3 wenza ukuqeqeshwa kwamandla, imizuzu emibili ye-cardio neminithi elingu-2 lokuzivocavoca esiswini. Ekugcineni, uqinisa imisipha futhi ulahle isisindo esiningi.
Uhlelo “Slim figure 30 days (30 Day Shred)” luqukethe amazinga amathathu, ngalinye ulenza izinsuku eziyi-10:
- Izinga lokuqala ngu kubekezelela ubulukhuni, futhi uma kuqhathaniswa nowesibili nowesithathu bangaze bathi, kulula. Musa ukubala ukuhamba, kepha umthwalo utholakala kalula. Uyakwenza kungakapheli izinsuku eziyi-10, mhlawumbe izinsuku eziyisikhombisa ngesonto, bese uya ezingeni 2.
- Izinga lesibili iyona engathandwa kakhulu futhi enzima kunazo zonke umshado. Ngemuva kokuhamba okokuqala, izinga lesibili ngumthwalo obucayi kakhulu. Kwakuvela ezingeni lesibili uzobona ushintsho lwekhwalithi emzimbeni wakho. Musa ukuphonsa ukuqeqeshwa, noma ngabe ileveli yesibili izobonakala inzima.
- Izinga lesithathu ngu ifinyeleleka kalula kuneyesibili. Futhi umzimba wakho usuqine, imithwalo yenu ayisasabi, futhi isibuko esibukweni siyajabula. Izinsuku eziyi-10 izinga lesithathu, futhi lapha sekuvele kungenzeka ukuthi ucabange ukuthi wenzeni ngemuva kwesifundo "Sedov".
Ngakho-ke, isheduli ye-30 Day Shred yile:
- Kusukela ngosuku lokuqala kuya kwele-1: izinga lokuqala
- 11th kuya osukwini lwama-20: izinga lesibili
- Kusuka ezinsukwini ezingama-21 kuye kwezingu-30 ezingeni lesithathu
Ngisho, nsuku zonke wenza ividiyo cishe imizuzu engama-20-25. Uma ufisa ukwandisa umthwalo ukuze uzuze imiphumela esheshayo, ungangeza okunye ukusebenzisa uJillian Michaels noma ukuqeqesha abanye abaqeqeshi. Kepha uma usaqala nje, ngikweluleka ukuthi uqeqeshe inyanga yokuqala kuhlelo 30 Day Shred.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu
Buhle Amazing "Slim figure 30 days (30 Day Shred)":
- ubude bayo buyimizuzu engama-25 kuphela;
- ifanelekile ngisho nabasanda kufika kulo mdlalo;
- ubunzima bamandla, i-aerobic, kanye nokuzivocavoca i-abs kuzosiza ukushisa ngokushesha ama-calories amaningi nokuqinisa imisipha yakho;
- ngalokhu kuvivinya umzimba uyakuthanda ukuqina komzimba, uzokwazi ukuba nokutholakala okunjalo, kucace futhi kube lula.
Imibuzo nezimpendulo zokuqeqeshwa kwe- "Slim figure 30 days (30 Day Shred)"
1. Ngenza izinga lokuqala "Sedov" kungakapheli izinsuku eziyi-10. Ukuqhuba uhlelo kwakulula kunezinsuku zokuqala, kepha kusenzima. Kufanele ngiqale ibanga lesibili?
Impela kufanelekile. Izinga lesibili, ngasendleleni, liyinkimbinkimbi kakhulu, kepha ukulibazisa akudingekile. Okokuqala, lapho umzimba wakho ujwayela ukuzivocavoca kwamanje, uthola ukusebenza okuncane ekuqeqesheni. Okwesibili, akunangqondo ukwenza "endaweni yokunethezeka", ukuze ungalahli isisindo.
2. Ngenza uJillian 30 Day Klebhula. Namuhla ngilinganisile ngathola ukuthi ngithole i-1 kg! Kuvele ukuthi sengiyakhuluphala?
Cha, ngokunokwenzeka ngokuzikhandla komzimba wakho imisipha yakho iqala ukugcina amanzi. Ngemuva kwamasonto e-1-2, isisindo sizokwehla, kepha konke uzobona imiphumela ngamanani anciphile. Funda kabanzi ngalokhu ku-athikili: Yini okufanele uyenze uma isisindo sanda ngemuva kokuzivocavoca?
3. Sidinga ukwenza zonke izinsuku ezingama-30 zilandelana ngaphandle kwezinsuku zokuphumula? Ingabe kungokoqobo?
Eqinisweni, kungokoqobo impela, ikakhulukazi ngoba uqeqesho lufushane impela. Ululeka uGillian ukuthi enze zonke izinsuku ezingama-30 ngaphandle kwezinsuku zokuphumula, kepha uma wesaba ukuthi awukwazi ukubhekana nesimo, isonto elilodwa lokuphumula ngeke libaluleke.
4. Hlobo luni lwama-dumbbells oluyisivumelwano esingcono?
Kulabo abanezinga eliyisisekelo lokuqina, ungasebenzisa ama-dumbbells 0,5-1,5 kg. Okwezibalo ezi-2 noma ezi-3 ezijwayelekile. Ekuvivinyweni kwakuhilela imisipha yengalo nomzimba ongaphezulu, ukuze isisindo esinjalo sibe sikhulu.
Bona futhi:
- Ukuzivocavoca umzimba okuphumelela kakhulu okungu-50 + uhlelo lokuzivocavoca
- Ukuqeqeshwa okuphezulu kwe-15 TABATA okuvela kumqeqeshi wasePoland uMonica Kolakowski
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni