I-Killer Arms & Back: uhlelo uJillian Michaels wezingalo nangemuva

NgoSepthemba 2015 uJillian Michaels udale uhlelo olusha lokuthuthukisa umzimba ongaphezulu. Izikhali Zokubulala Nasemuva - lokhu kuzivocavoca kuzokusiza ulahlekelwe isisindo futhi usebenze ngokuqinile emisipheni yezingalo nasemhlane.

UJillian Michaels ukhiphe uchungechunge lwezinhlelo ezikhishwe ngaphansi kwegama lombulali uKiller. Izakhiwo ezimbili zokuqala zabekelwa ukwakheka kwemilenze emincane nezinqe (Killer Buns & Thighs) nesisu (Killer Abs). Futhi-ke, ekugcineni, kwafika ukujika kwezingalo nokubuyela emuva. I-Program Killer Arms & Back ithembisa ukwenza ingxenye yakho engenhla ibe yincane, ibe namandla futhi ibe buthakathaka. Ngenkathi uGillian engakhohlwa ukuhlanganisa imisipha yesisu, amathanga nezinqe, ngakho-ke lokhu kuzivocavoca umzimba kuzolungela ukunciphisa umzimba ngokuphelele.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
  • Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
  • Donsa-UPS: ungafunda kanjani + amathiphu wokudonsa-i-UPS
  • IBurpee: ukusebenza kahle kokushayela + izinketho ezingama-20
  • Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
  • Konke mayelana nokuqeqeshwa kwe-HIIT: inzuzo, ukulimala, ukuthi ungenza kanjani
  • Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha

Incazelo yohlelo Killer Arms and Back

Course Killer Arms and Back ifaka ukusebenzisa amazinga amathathu obunzima. Ukuvivinya ngakunye kuthatha imizuzu engama-30 futhi kuqukethe izingxenye ezine. Esigabeni ngasinye uzokwenza izivivinyo ezi-5 eziphindaphindwe emathangeni ama-2. Kubalulekile ukuqaphela ukuthi uJillian Michaels uqeqesha imisipha yama-triceps, ama-biceps, amahlombe, isifuba, emuva hhayi ngokuzihlukanisa, kepha wenza umzimba wonke. Uzokwenza izivivinyo ezisebenzisa namathanga akho, izinqe kanye nomshini wokushicilela, ngakho-ke ukujima kuyasebenza kuzo zonke izindawo ezinenkinga.

Kulesi sakhiwo ngeke uthole amandla kuphela, kodwa ne-cardio-load. Umqeqeshi unezela ukunyakaza kwe-aerobic ukukhulisa ukushaya kwenhliziyo nokushisa amafutha. Qaphela ukuthi ngisho nezinga lokuqala lobunzima be-Killer Arms & Back alikwazi ukubizwa ngokuthi lilula. Ukuqala ukuqeqeshelwa lokhu kuyinkimbinkimbi, kuyadingeka ukuthi ube nezinga eliyisisekelo lokuqeqeshwa. Kodwa-ke, kanye nohlelo lukaJillian kunamantombazane amabili, elilodwa lawo likhombisa uhlobo olulula lomsebenzi. Ngakho-ke ungahlala uvumelanisa ukuzivocavoca komzimba wakho. Okwezigaba uzodinga isethi yama-dumbbells ne-Mat.

Ungazenza kanjani Killer Arms & Back? Ungaqedela ileveli ngalinye izinsuku eziyi-10, bese isifundo sizokwakhelwa inyanga e-1. Futhi ungahlanganisa izinhlelo ezivela ku- "Killers" phakathi kwabo, ngaleyo ndlela uqeqeshe wonke umzimba ngokuqondakalayo nangendlela efanelekile ngangokunokwenzeka. Ngokwesibonelo:

  • MON: Killer Arms & Emuva
  • W: Killer Buns & Amathanga
  • WED: Killer Abs
  • THURS: Killer Arms & Emuva
  • I-FRI: Ama-Killer Buns namathanga
  • SAT: Umbulali u-Abs
  • Ilanga: usuku lokuphumula

Izinzuzo zohlelo:

  1. Uhlelo lwekhwalithi yethoni yemisipha ezandleni, emahlombe, esifubeni nasemhlane. Uzokufeza okuncane futhi ukhiphe ingxenye ephezulu ngaphandle komphumela wemisipha "emponjiwe".
  2. Ukuzivocavoca okuhlongozwayo kufaka imisipha yezinqe, izinqe nezokucindezela. Uzosebenzela nokwakhiwa kokukhululeka komzimba wonke.
  3. Lolu hlelo lunamazinga amathathu obunzima, ngakho-ke uzoqhubeka. Ngaphezu kwalokho, ngesikhathi sekilasi kukhombisa inguqulo elula futhi eyinkimbinkimbi yokuzivocavoca: ungazikhethela okuhle kakhulu.
  4. UGillian uthola izivivinyo eziningi ezintsha nezithakazelisayo. Lokhu akunjalo, lapho ukunyakaza okufanayo kusuka kolunye uhlelo kuye kolunye.
  5. Lesi sakhiwo sifaka izivivinyo ze-cardio ukukhulisa ukushaya kwenhliziyo nokushisa kwamafutha.
  6. Lolu hlelo luzophelelisa ngempumelelo inkambo ethi "Killer" yabezindaba kanye neyezinqe nezinqe, esevele ikhishwe phambilini.

bawo:

  1. Ukugcizelelwa kusezingalweni nasemuva, ngakho-ke emantombazaneni anonxantathu no-Apple ukuzivocavoca kungadala ukungalingani emafomini.
  2. Uyacelwa uqaphele ukuthi lolu hlelo alwakhelwe ekuzivocavoca ngokuzihlukanisa kwezingalo namahlombe, nokuzivocavoca umzimba wonke ngokugcizelela engxenyeni engenhla.
UJillian Michaels Killer Arms And Back Trailer

Ukubuyekezwa kuhlelo Killer Arms & Back kusuka kuJillian Michaels:

Uhlelo olusha iJillian Michaels: Killer Arms & Back luthembisa wena ukuthi uzokwakha izingalo ezinethoni nomhlane oqinile. Umsebenzi onzulu engxenyeni engenhla yomzimba uzosiza ukusebenzisa yonke imisipha futhi kukususe esisindweni esiningi.

Bona futhi:

shiya impendulo