I-abs ephelele eno-Jillian Michaels: uhlelo lokufaneleka olulungile lwezinyanga ezi-4

Okuqukethwe

Uhlelo lokufaneleka no-Jillian Michaels lwe-abs nesisu

Ukukhethwa okukhulu kwamavidiyo asekhaya kwesinye isikhathi kungangifica ngingalindele. Kungakho sikunikeza uhlelo lokufaneleka ukuze udale umshini wokunyathelisa ophelele no-Jillian Michaels. Zisindise ekumosheni isikhathi udlula kukho konke ukujima ufuna okulungile.

Uma ufisa, ungalungisa uhlelo lokufaneleka ukuze ulufinyeze noma ululule. Susa noma yikuphi ukuqeqeshwa, noma ngokuphambene nokwengeza. Ungesabi ukuzama futhi uhlanganise izinhlelo ezahlukene. Ungagxili ekusebenzeni kukaJillian Michaels kwabezindaba, zama ukukuhlanganisa nokuzivocavoca umzimba wonke.

Bona futhi:

Ungazisusa kanjani izinhlangothi: imithetho ephezulu engama-20 yokuzivocavoca umzimba
Izivivinyo eziphezulu ezingu-50 zemisipha yesisu: qinisa umshini wokunyathelisa
Ukusebenza okuphezulu kwe-12 kwe-cardio kusuka ku-FitnessBlender, ngokugcizelela esiswini
Ukusebenza okuphezulu okufushane okuphezulu okungu-13 okuphuma kuma-Blogilates

Uhlelo lokufaneleka no-Jillian Michaels lwe-abs nesisu

Ngakho-ke, idatha yesingeniso: ungumqali, indawo yakho eyinhloko yenkinga - isisu nezinqulu. Yiziphi izinhlelo uJillian Michaels zabezindaba okufanele uzikhethe futhi, okubaluleke kakhulu, ukuthi ungazihlanganisa kanjani? Sikunikeza uhlelo lokuqeqeshwa lwezinyanga ezine oluguquguqukayo, ongafuna ukuzishintsha lona.

Uhlelo lwenziwa ngokwesisekelo sokuqeqeshwa izikhathi eziyisi-6 ngesonto. Kodwa unganciphisa imvamisa yamaseshini ngokuya nekhono lakho. Nokho, phawula ukuthi ukuqeqeshwa kufanele kube okungenani izikhathi ezine ngesonto. Uma kunikezwe isikhathi sabo, nomthwalo wabo, ukwenza kuyaqabukela kunengqondo.

Inyanga yokuqala

Inyanga yokuqala ingabizwa ngokuthi i-adaptive uma umzimba ujwayele ukuvivinya umzimba njalo. Isikhathi sokuqala akwenzi mqondo ongako ukukhetha izinhlelo ngokugxila emaphephandabeni. Kungcono ukuqala ngokuzivocavoca umzimba wonke okuzokwenza ngisho nabaqalayo: 30 Day Shred noma Ripped in 30. Bazosiza umzimba wakho ukuba uvumelane, uthuthukise imetabolism kanye nenyanga ukunikeza imiphumela yokuqala ebonakalayo.

Uhlelo lwe-Slim figure ezinsukwini ezingu-30 (30 Day Shred) lunikeza amazinga angu-3 obunzima. Ukucabangela izimpelaviki izinga ngalinye lizohlala izinsuku ezingu-8-9. I-Ripped in 30 inikeza amazinga obunzima angu-4, okungukuthi udlulela kwelilandelayo ngeviki ngalinye elisha. Ezinsukwini zokuqala ezingu-30 ujwayela imithwalo evela ku-Jillian Michaels futhi uzokwazi ukuqhubekela ezinhlelweni eziyinkimbinkimbi.

Konke ukusebenzisa uJillian Michaels etafuleni

Inyanga yesibili

Kusukela ngenyanga yesibili, kufanele ugxile esiswini. Ngakho-ke sikunikeza lo mkhuba: izikhathi ezi-3 ngeviki ukuze i-Killer Abs isebenze esiswini, izikhathi ezi-2 - i-Kickbox Fastfix njengokuzivocavoca kwe-aerobic kanye nesikhathi esingu-1 - ukusebenza phezu komzimba wonke. Kungani zonke izingxenye ezintathu zibalulekile, funda imiyalelo yesinyathelo ngesinyathelo emaphephandabeni, eyabhalwa ngenhla.

MON: Killer Abs
W: Kickbox Fastfix (ingxenye 3)
WED: Killer Abs
THU: Extreme Shed & Shred
MAHHALA: Killer Abs
SB: I-Kickbox Fastfix (ingxenye 3)
Ilanga: usuku lokuphumula

I-Killer Abs inikeza amazinga ama-3, uwasabalalise ngokulinganayo kuzo zonke izinsuku ezingama-30. Kusuka ku-Extreme Shed & Shred — ileveli 2, ngakho ngayinye yazo yenza amaviki angu-2. I-Kickboxing iyingxenye yesithathu iphakamisa ukugxila emisipha yesisu, kodwa uma ufuna ungenza ingxenye yokuqala noma yesibili.

Inyanga yesithathu

Ngenyanga yesithathu, isimiso sihlala sinjalo, kodwa ukuqeqeshwa kuyinkimbinkimbi kakhulu:

MON: Amaviki ayi-6 amaphakethe ayisithupha (Isisu esiphansi emavikini ayi-6)
IZIQINISEKISO: I-Cardio of Body Revolution
WED: 6 amaviki six-pack
THU: Iviki Elilodwa Shred (ingxenye yamandla)
I-FRI: Amaviki angu-6 iphakethe lesithupha
I-SAT: I-Cardio ye-Body Revolution
Ilanga: usuku lokuphumula

"Esiswini se-Flat emavikini angu-6" kuhlanganisa ukuqeqeshwa kwezinkinga ezimbili, amaviki angu-2 ngamunye. I-Cardio of Body Revolution inamazinga angu-3 obunzima, kodwa kungcono ukubheka ukulungela kwakho: uma wenza izinga elifanayo izinyanga, akukho lutho lokukhathazeka ngalo. Futhi kanye ngeviki yenza iseshini yehora lesigamu ngezisindo kusuka ku-One Week Shred.

Inyanga yesine

Izinyanga ezi-3 ngeke nje uthuthukise kakhulu umzimba wakho futhi uthuthukise ukuqina kwawo ngokomzimba. Futhi ekugcineni, usukulungele ukucindezeleka okukhulu kwangempela ukuhlanganisa imiphumela etholiwe.

MON: Umzimba Obulalayo (isisu)
W: Yehlisa isisindo, sheshisa imetabolism
WED: Umzimba Wokubulala
THU: Azikho izindawo eziyinkinga
FRI: Umzimba Wokubulala
SB: Yehlisa isisindo, usheshise imetabolism
Ilanga: usuku lokuphumula

I-Killer Body ekusebenzeni oku-3, futhi okukodwa kwakho okwe-abs. Kwenze kathathu ngeviki ukuqinisa imisipha yesisu. Ukuze uthole i-cardio yenza ukuzivocavoca okukhulu kwe-aerobic "kusheshise umzimba wakho." "Azikho izindawo eziyinkinga" - njengohlelo lomzimba wonke.