I-Winner Enkulu ingenye yezinhlelo zokuqala i-Jillian Michaels, eyakhishwa ngo-2005 ngaphambi kokukhishwa kwe- "Slim figure 30 days". Ngaphandle kokuthi le vidiyo yadalwa eminyakeni engaphezu kwengu-10 eyedlule, akakaze alahlekelwe ukuhlobana nokusebenza kahle okungekho ngaphansi koqeqesho lwesimanje.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
- Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
- Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
- Ipulangwe eliseceleni lesisu nesinqe + izinketho eziyi-10
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
- I-FitnessBlender: ukujima okulungele okuthathu
- I-Fitness-gum - igiya eliwusizo kakhulu lamantombazane
Incazelo yohlelo Umnqobi Omkhulu Kunabo Bonke
Ohlelweni Umnqobi Omkhulu Kunabo Bonke uJillian Michaels usebenzisa umgomo wokuqeqeshwa kwesifunda. Uzohlanganisa izinsimbi nokuvivinya umzimba ukuze ushise ama-calories amaningi bese ugcina imisipha ithoni futhi ulahle isisindo esiningi. Ukuzivocavoca ngama-dumbbells kufakwe ukweqa, ngakho-ke lungela ukusebenza kanzima nokujuluka okuhle. “Kulungile bafo, asiqale!” - ugqozi uthi kuwe Gillian.
Kuhlelo Umnqobi Omkhulu Kunabo bonke ungene ngezikhathi zokuqeqesha ezi-5 zemizuzu engama-30:
- I-Shape-Up Front: ukuzivocavoca kwesifuba, amahlombe, ama-triceps, isisu namathanga.
- Shape-Up Ngemuvaukuzivocavoca nge-biceps, emuva, isisu, izinqe nemilenze.
- I-Cardio Kickbox: ukusebenza kwe-cardio ngokuya nge-kickboxing
- Khulisa ingaphambili eligcwele: ukuzivocavoca kwesifuba, amahlombe, ama-triceps, isisu namathanga.
- Khulisa ukusebenza emuva: ukuzivocavoca kwe-biceps, emuva, isisu, izinqe nemilenze,
Konke ukusebenzisa ngaphezu kokuzivocavoca ukukhipha imisipha kufaka izingxenye ze-cardio. Ngesikhathi sekilasi, izinga lokushaya kwenhliziyo yakho lizohlala lisendaweni ye-gyrosigma. Lokhu kuzokusiza ukuthi ushise amakhalori futhi ususe amafutha amaningi ngokweqile ngangokunokwenzeka. Ukuvivinya ngakunye kufaka isethi yokuzivocavoca eyingqayizivele, engaphindi
Yenza lolu hlelo amahlandla ama-5 ngeviki, ushintshana phakathi kokuzivocavoca okuchazwe ngenhla kwesigamu sehora. Izinsuku zokuphumula zingaba, ngokwesibonelo, uzifake ngoLwesithathu nangeSonto, kepha uma ukhetha ukuthatha amakhefu ngezinye izinsuku, ungahlela ngokubona kwabo. Ngemuva kwenyanga ngemuva kwekilasi nge-The Biggest Winner ngeke uqaphele kuphela ukuguqulwa kokuma kwayo, kodwa futhi nokuthuthukisa ukukhuthazela namandla.
Kumakilasi uzodinga ama-dumbbells neplatform yesinyathelo. UJillian Michaels uncoma ukusebenzisa i-dumbbell enesisindo esingu-1-2 kg. kuhle, qala ngezisindo ezilula, ukhuphule umthwalo kancane kancane. Okwevidiyo I-Cardio Kickbox imishini eyengeziwe ayidingeki. Uyacelwa uqaphele ukuthi i-Winner Enkulu Kunazo Zonke ayifanele kuphela abaqalayo kepha futhi nabaqeqeshwayo abanolwazi.
Izinzuzo zohlelo:
- Ukuzivocavoca kwamandla ngokuhlangana nezingxenye ze-aerobic kunikeza ukushisa okukhulu kwekhalori nokunciphisa isisindo ngesikhathi esifushane kakhulu.
- Uzosebenza kuzo zonke izindawo ezinenkinga: izingalo, isifuba, isisu, emuva, izinqe nemilenze. Ukuzivocavoca ngezisindo kuzobangela imisipha yakho ithoni futhi kuthuthukise ikhwalithi yomzimba.
- Lesi sakhiwo sasihlanganisa ukusebenza okungaba ngu-5 okuhlukahlukene! Ngeke ube nesikhathi sokukhathazeka, ukushintshanisa phakathi kwabo.
- UJillian Michaels usebenzisa izivivinyo zakudala zamaqembu emisipha ehlukene ngaphandle kwezingcingo eziyinkimbinkimbi: elula kepha esebenzayo kakhulu.
- Ingxenye nje yehora ngosuku ukuze udonse umzimba ngemuva kwenyanga nje yamakilasi.
Okubi kohlelo:
- Lokhu kunikeza izivivinyo zomthelela ezingabafanele abantu abajwayele ukulimala. Qiniseka ukuthi uhlanganyela kumateki futhi ubheke inqubo yokugxuma, ama-squats, ukugijima.
- Imvamisa, ukuqeqeshwa noJillian Michaels akudingi zinsiza ezingeziwe (ngaphandle kwezisindo zamahhala), kepha lapha uzodinga ipulatifomu yokwengeza.
Uma uthanda ukuqeqeshwa kwesisindo se-aerobic, khona-ke uMnqobi Omkhulu ngokuqinisekile uzojabula.
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu