Okuqukethwe
Okwalabo abafuna ukuqeda okunamafutha amaningi emilenzeni, qinisa izinqe bese ukhohlwa nge-cellulite , kufanele unake ukuzivocavoca uJillian Michaels - Killer Buns kanye namathanga ("Killer of fat on the thocks and buttocks"). Hlela umqeqeshi odumile waseMelika uzohola iphansi lakho libe sesimweni futhi uzokwenza imilenze yakho ibe mihle futhi ibe mincane.
Njengoba kucaca esihlokweni, inkambo igxile ekupheleleni kwezinqe nezinqe zakho. UJillian Michaels ufake zonke izivivinyo eziphumelela kakhulu zomzimba ongezansi, ngakho-ke ungalindeli ukuhamba okulula. Emaminithini angama-40, okuhlala isikhathi esithile, uzozwa ukungezwani kuyo yonke imisipha yomzimba wakho. Ukuzivocavoca kwe-Plyometric namandla kuhlanganiswe nomthwalo we-aerobic kuzokunikeza imiphumela esheshayo nekhwalithi.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
- Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
- Ukusebenza okuphezulu kwe-20видео kwe-cardio kwesisindo kusuka ku-Popsugar
- Izicathulo ezihamba phambili ezingama-20 ezihamba phambili zabesifazane zokugijima okuphephile
- Konke mayelana ne-Push-UPS: izici + izinketho ze-pushups
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni
- Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma (izithombe)
- Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle
Mayelana nohlelo Killer Buns kanye namathanga
Izifundo zinikeza ukuqeqeshwa kwamazinga amathathu obunzima. Qala ngesokuqala futhi ngokuthuthuka komzimba wakho uye ezingeni lesibili, bese kuba kwesithathu. UGillian akaze anikeze umthwalo oqinile kusukela ekuqaleni, ngakho-ke izinga lokuqala liyabekezeleleka. Kepha kolwesibili nolwesithathu zilungiselele ukunikela konke ngokuphelele. Lolu hlelo lubandakanya ukuguqulwa okuhlukahlukene kwamaphaphu, ama-squats, ukugxuma nokuzivocavoca umzimba, ngakho-ke umthwalo emilenzeni ubucayi. Thatha izinga ngalinye lezinsuku eziyi-8-10, mhlawumbe ukuhlanganisa imiphumela yoqeqesho.
Kufanele ngiqhube kangaki uhlelo lweKiller Buns kanye namathanga? UJillian Michaels akayinikezi iseluleko esiqondile ngalolu daba, kodwa kungcono ukwenza izikhathi ezi-5-6 ngesonto. Ngokufanelekile, shintsha i- "Killer of fat on the thocks and buttocks" nezinye izinhlelo umqeqeshi waseMelika. Okokuqala, izokwaba ngokulinganayo umthwalo kuwo wonke umzimba. Okwesibili, imisipha emikhulu yemilenze idinga ukuphumula, ngakho-ke ukushintshana phakathi kwezinhlelo kungakuhle kakhulu.
Ngiyaphinda futhi, sicela uqaphele ukuthi uhlelo lugxile engxenyeni engezansi yomzimba wakho kuphela. Abs, izingalo, emuva cishe kungasebenzi. Ukugwema ukungalingani, uhlelo lungahlanganiswa, isibonelo, "Isisu esisicaba emavikini ayisithupha". Noma ungangeza izivivinyo ze-aerobic ekushisweni kwamafutha okuhle kakhulu nasekuqiniseni umzimba. Isibonelo, bheka ukukhetha kwethu kokuvivinya umzimba: Ukuzivocavoca umzimba okuphezulu okungaphezulu kwama-6 kuwo wonke amazinga.
Kulesi Workout uzodinga ama-dumbbells, isisindo ngokuya ngezinga lakho lokuqina kusuka ku-1 kuye ku-4 kg. futhi ungathenga izinsimbi zamaqakala, ezizothuthukisa amakilasi okukhiqiza.
Ungawakhetha kanjani ama-DUMBBELLS: amathiphu namanani
Buhle Killer Buns namathanga:
- Zonke izinhlelo zokuzivocavoca ziqondiswe emilenzeni nasezinqeni, ngakho-ke ukuqeqeshwa kuzoba wusizo kulabo okuyinkinga yabo le ndawo.
- Ukuhlanganiswa kwamandla nokuzivocavoca nge-aerobic kusiza ukufeza umphumela omuhle kakhulu nokuqeda amafutha engxenyeni engezansi yomzimba wakho.
- I-Killer Buns kanye namathanga wuhlelo, oluqukethe mhlawumbe ukuvivinya okunzima kakhulu kwemilenze. Imisipha izovutha ngomlilo, kepha umphumela ngeke uzigcine ulindile.
- Imilenze iyaziwa, ingxenye enenkani kakhulu yomzimba maqondana nokwehlisa isisindo. Yingakho lolu hlelo lwalusindisa impilo kubantu besifazane abaningi.
Nebubi futhi izici Killer Buns kanye Amathanga:
- Akukho ukuhumusha kwesiRashiya kohlelo.
- Ngesikhathi sokuqeqeshwa uzobhekana nengcindezi enkulu emadolweni, izivivinyo eziningi zizobandakanya amalunga omlenze. Zibandakanye kuphela kumateki futhi ubukele ukunyakaza kwemishini.
- Akunconyelwe ukuqeqesha abaqalayo ekuqeqesheni umzimba. Uma usanda kuqala ukudlala ezemidlalo, sikukwazisa ukuthi ufunde i-athikili: ukuzivocavoca noJillian Michaels wabaqalayo.
Impendulo ngohlelo, “Killer rolls” evela kuJillian Michaels:
Uma uthatha isinqumo sokuthatha ngokungathi sína ngemilenze yakho bese ukhazimula i-Killer Buns kanye namathanga kuzokulingana kahle. Uqinisekisiwe ukuthi uzosebenza yonke imisipha yamathanga nezinqe, ube mncane futhi uqinise ingxenye engezansi yomzimba.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu