Killer Abs: uhlelo lwe-abs kanye nesistimu yemisipha evela kuJillian Michaels

I-Killer Abs ingenye yokuzivocavoca uJillian Michaels ku-abs nasokhalweni. Esikhathini esithile ngemuva kokukhishwa kwe- "Flat stomach in 6 weeks" umqeqeshi usungule uhlelo olusha lokwenza umshini ophelele.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Ukuzivocavoca ngeTABATA: amasethi ayi-10 wokuzivocavoca okwehlisa isisindo
  • Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
  • Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle kanye nemithetho eyisisekelo
  • Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
  • Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
  • Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
  • Konke mayelana ne-crossfit: okuhle, ingozi, ukuzivocavoca umzimba
  • Ukwehlisa kanjani okhalweni: amathiphu nokuzivocavoca umzimba
  • Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting

Mayelana nohlelo uJillian Michaels: Killer Abs (Killing press)

Isisu nezicubu zamantombazane amaningi kuyindawo enenkinga yangempela. Kungakho uGillian enezinhlelo zakhe ezimbili ze-Arsenal zocwaningo lwalesi sitho somzimba. I-Course Killer Abs iqukethe amazinga amathathu obunzima, ngalinye lawo kumele ligcwaliswe kungakapheli izinsuku eziyishumi. Izinga lokuqala lingabonakala lilula kakhulu, kepha ingcindezi yesibili neyesithathu iyakhula. Sekukonke, isifundo senzelwe ukusebenza kwenyanga oqinisa kuso isisu bese ususa izinhlangothi. UJillian uncoma ukwenza izikhathi eziyisithupha ngesonto, ashiye usuku olulodwa aphumule.

Isikhathi sokuzivocavoca ngalunye kusuka enkambweni ethi "Ukumisa umshini" yimizuzu engama-30. Isakhiwo sesifundo sifaka izingxenye ezine. Isigaba ngasinye siqukethe izivivinyo ezinhlanu eziphindwe kabili. Ingxenye ngayinye ihlala imizuzu engu-4-6. Ukuqeqeshwa kwesekethe kuyindlela eyintandokazi kaJillian Michaels. Ingxenye enkulu yokuzivocavoca evela ku-Killer Abs inamandla emvelweni, kepha kune-cardio-exercises ukukhuphula izinga lokushaya kwenhliziyo nokushisa amafutha. Ngenxa yezakhi ze-cardio nezinguquko ezivamile zokuzivocavoca umzimba zihamba ngejubane elisheshayo.

Ukuze usebenzise izinhlelo uzodinga ama-dumbbells anesisindo esingu-1 kuya ku-4 kg ngokuya ngokulungela kwakho ngokomzimba. Sincoma ukuthi uqale ngo-1.5-2 kg isisindo esihle samantombazane wokuqina ngokomzimba okujwayelekile. Uma ufuna ukulayisha ezinyaweni kungafaka kuhlelo lwakho lokuqeqesha oluthandwa yizinhlelo eziningi zamathanga nezinqe i-Killer Buns neThinghs.

Izinzuzo zokusebenza kwe-Killer Abs:

  1. Inkambo igxila engxenyeni ethile yomzimba: isisu. Lokhu kusho ukuthi isifundo sigxile kule ndawo enenkinga.
  2. Uhlelo luqukethe amazinga amathathu ngobunzima obuqhubekayo. Ngokuthuthuka komzimba wakho kuzokhula kanye nokuqina kokuvivinya umzimba.
  3. UGillian, njengenjwayelo, ujabule ngokuzivocavoca umzimba okungasho lutho. Ngisho nalabo asebeke babamba iqhaza ezinhlelweni zayo, okunye ukunyakaza kukaKiller Abs kungaba yinto eseyintsha.
  4. Uma izinga lokuqala lilingene ngokwenani lomthwalo, khona-ke ibanga lesibili nelesithathu kufanele lijuluke.
  5. Ukusebenza kokuncipha kwendawo sekude kwabuzwa. Ngakho-ke uJillian Michaels unikeza ukuqeqeshwa komzimba wonke. Uzoqeqesha imilenze nezingalo, kepha kusetshenzisiweonUkugcizelelwa kwe-LSI kufakwa esiswini.
  6. Ukuqeqeshwa kwenzeka ngejubane, okusiza ngaphezu kokuqinisa imisipha ukushisa amafutha esiswini.

Nebubi Amazing killer Abs:

  1. I-Killer Abs inikeza izivivinyo ezimfushane, ezishintsha kaningi. Lokhu kudala impikiswano kulolu hlelo.
  2. Uzoqeqesha wonke umzimba, kepha mhlawumbe uzodlula umthwalo ocindezelekile emisipheni yesisu.
UJillian Michaels - I-trailer ye-Killer Abs Workout

Yini engcono kune-Killer Abs noma i- "Flat stomach in 6 weeks"?

Kokubili ukusebenzisa inhloso eyodwa ukusebenza isisu sakho kanye nesinqe. Kodwa-ke kukhona umehluko othile. Kukholakala ukuthi uGillian uthathe isinqumo ngokudala i-Killer Abs ngemuva kokubuyekezwa okuxubile kohlelo lwakhe lokuqala. Amasu we "Isisu esisicaba emavikini ayisithupha" asikisela ukuzivocavoca okuhambisana nokushaya ngamandla. Ukuqeqeshwa kufaka ukuzivocavoca okukhulu kwe-aerobic, ngakho-ke kwenzeka ngejubane elikhulu kakhulu. Empeleni, lokhu kuyaqondakala, ngoba amafutha esiswini ngeke ahlanze ama-crunches ajwayelekile ngaphandle kokuzivocavoca nge-cardio.

I-Killer Abs ikhululeke kakhudlwana, yize kunjalo futhi nejubane lamantombazane. UJillian ufake ukuvivinya umzimba okuningi komzimba wonke, okungabandakanyi imisipha yesisu kuphela kepha nemisipha yomzimba wonke. Ngesinye isikhathi ungabonakala kunzima kakhulu ukuqeqesha imilenze nezingalo. Kodwa-ke ingxenye enkulu yokuzivocavoca ifaka phakathi ingxenye yomzimba.

Ngaphezu kwalokho, a ”Isisu esisicaba” kanye “Nokumisa umshini wokunyathelisa” zinesakhiwo esihlukile sokuqeqeshwa. Njengoba sekushiwo ngenhla, i-Killer Abs ihlukaniswe yaba yizingxenye ezi-4, lapho imibuthano emibili izivivinyo ezi-5 ezahlukahlukene. UGillian "esiswini esiphansi" uhlukanise lonke uhlelo lwaba izingxenye ezimbili: engxenyeni yesibili phinda izivivinyo ezivela engxenyeni yokuqala. Futhi abaningi bamane abanawo amandla okwenza kahle umjikelezo wesibili wokuqeqeshwa.

Hlola ngokusobala ukuthi yiluphi uhlelo olusebenza kangcono Umbulali Abs or a ”Isisu esisicaba emavikini ayisithupha” akunakwenzeka. Ngakho-ke kungcono ukukhetha ngokuya ngokuthanda kwabo. Ungazama nokuzishintsha phakathi kwalezi zifundo ezimbili. Okokuqala, awunaso isikhathi sokukhathazeka noma esisodwa noma esinye isenzo. Futhi okwesibili, izinhlelo ezahlukahlukene zizosiza ukubandakanya okusetshenziswe kakhuluoninani elikhulu kakhulu lemisipha.

Sincoma ukuthi ufunde lo mbhalo: I-abs ephelele noJillian Michaels: uhlelo lokulungela ukulungela izinyanga ezi-4.

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