Uhlelo Jillian Michaels “Isisu esisicaba emavikini ayisithupha (6 Week Six-pack)” esikhathini esifushane uzokwenza ukuthi okhalweni lwakho lube luncane futhi lube nesisindo futhi lube mncane. Ukuzivocavoca nsuku zonke isigamu sehora nomqeqeshi odumile waseMelika ukuguqula umzimba wakho emasontweni ayisithupha nje kuphela.
Uma ucabanga ukuthi “isisu esiphansi” sihilela izigaxa ezincane nje ezisontekile, uzomangala. UJillian Michaels ulungiselele abalandeli babo ukuzivocavoca kwangempela okunamafutha lapho kufanele ujuluke khona. Kodwa yini enye? Umshini wokucindezela i-rock ongasizi ngalutho ngaphandle kwe-Cardo-load: amanoni aphezulu emzimbeni awayi ndawo. Kungakho uhlelo lwe-6 Week Six-Pack luhamba ngejubane eliphakeme.
Bona futhi:
- Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kokuhamba phambili
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
Mayelana "Nesisu esisicaba emavikini ayisithupha"
Ingxenye yesifundo ifaka izikhathi ezimbili zokuqeqesha (izinga lokuqala nelesibili), ubude besikhathi ngasinye yimizuzu engama-30. Amaviki amathathu okuqala owenza i-Level 3, futhi kusuka ngesonto lesine, lapho umzimba wakho usuvele uzilungiselele imithwalo ebucayi, ungaqhubekela ku-Level 1. Ukuzijwayeza ama-dumbbells alungile (i-1-3 kg) ne-gym Mat. Ukuzivocavoca okuningi, okubandakanya i-abs ephezulu nengaphansi kwenziwa phansi.
Ukuqeqeshwa kuqukethe imijikelezo emi-2: wenza uchungechunge lokuzivocavoca okunamandla bese ukuphinda futhi. Isifundo asikhuthazwa ukuqina kwabaqalayo: ngokuziqeqesha okungu-zero "ngesisu esisicaba emavikini ayisithupha" kuzoba nzima ukukwenza. Uma ufuna ukunciphisa umzimba, kepha ngenkathi ungazibandakanyi nemidlalo esebenzayo, bheka ukujima noJillian Michaels wabaqalayo.
Ubuhle ohlelweni:
- Lolu hlelo lugxile esiswini nasesinqeni, ngakho-ke uma lokhu kuyizindawo eziyinkinga yakho, ukuqeqeshwa kuzosiza kakhulu.
- Kuhlala imizuzu engama-30 kuphela: amahora angu-3.5 ngeviki futhi uyakujabulela ukukhombisa kwakho esibukweni.
- "Isisu esisicaba emavikini ayisithupha" sihlanganisa kahle ukuzivocavoca umzimba kanye nomthwalo we-cardio wokunciphisa isisindo esisebenza kahle.
- UGillian ukhombisa izinsuku ezithile zohlelo (amasonto ayisithupha), khona-ke uzoba lula ngokwengqondo ukukugcina kumgomo wakho.
Okubi kohlelo:
- Ukugcizelelwa okukhulu ekuqeqesheni kusokhalweni nasesiswini, kepha ukwehlisa isisindo endaweni cishe akunakwenzeka, ngakho-ke kunengqondo ukukhetha uhlelo olunzulu lomzimba wonke.
- "Isisu esisicaba" asibafanele abaqalayo, umthwalo ngisho nezinga lokuqala uphakeme ngokwanele.
- Ukwenza ukuqeqeshwa okufanayo amasonto amathathu kunzima kakhulu, ukuzimela okunjalo kungabulala ngokushesha konke ukukhuthazeka kwakho.
Ukubuyekeza ku- "Flat stomach in 6 weeks" kusuka kuJillian Michaels:
Ngendlela, inketho enhle yokwenza ngcono ukusebenza kahle kohlelo 6 Isonto Lesithupha-Iphakethe ukushintshana kwalo nenkambo "Killer rolls". Ngelinye ilanga wenza izivivinyo zesisu, ngolunye usuku - okhalweni nasezinqeni. Okokuqala, kuzosiza ukugwema ukuzimela lapho uqeqeshwa. Futhi okwesibili, kuzoba yindlela ephelele yokwehlisa isisindo.
