Ukuziqeqesha noJillian Michaels ngokuthuthukile

Uhlelo uJillian Michaels luyehluka ngokumangazayo: phakathi kwabo uzothola izifundo zabaqalayo nezithuthukile. Kulesi sihloko, sibheka kuphela lokho kusebenza okulungele okuthuthukile emkhakheni wokuqina. Ukuthola imininingwane enemininingwane ngohlelo, chofoza kusixhumanisi esinegama laso.

Isifundo ngasinye sichazwa ngokuningiliziwe kuwebhusayithi yethu, lapho uchofoza isixhumanisi ungathola imininingwane ethe xaxa kuhlelo oluthile lokuqina. Ukuze wenze kube lula ukuzulazula ezinhlelweni eziningi ezivela kuJillian, ngikweluleka ukuthi ufunde le ndatshana: Ukuzivocavoca uJillian Michaels: uhlelo lokuzivocavoca izinyanga eziyi-12.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

• Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
• Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
• Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
• Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
• Konke mayelana ne-Push-UPS: izici zohlelo lwesifundo. izinhlobo ze-Push-UPS
• Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu
• I-FitnessBlender: ukujima okulungele okuthathu
• Ukuqeqeshwa kwamandla kwabesifazane abane-dumbbells: ukuhlela + ukuzivocavoca umzimba

Uhlelo Jillian Michaels lokuthuthuka

1.Umzimba Onzima (Umzimba Oqinile)

Labo abafuna ukwenza umthwalo obucayi, ukwenza i-Workout "Umzimba Onzima". Lolu hlelo luqukethe amazinga amabili, kodwa kakade ekuqaleni lungela izithukuthuku ezinhle. Ukuvivinya umzimba kuhlanganisa izinsimbi nokuvivinya umzimba nge-aerobic nokuvivinya umzimba kwamaqembu emisipha ehlukene. Isifundo sithatha imizuzu engama-45, ukuqaliswa kwaso kudinga ama-dumbbells. Abanye bagxeka uhlelo ngokuba inhlanganisela eyinkimbinkimbi kakhulu yokuzivocavoca okunzima ukuyiphinda ngesigqi sokuzivocavoca okuphezulu. Kepha lowo "Mzimba Onzima" osebenza kahle kumzimba wakho, ngokungangabazeki.

Funda kabanzi ngomzimba onzima

2. Kusikwe isonto elilodwa (ukunciphisa umzimba ngesonto)

UGillian unohlelo oluhle kakhulu kulabo abadinga imiphumela esheshayo. Iseshini ephelele yokuqeqeshwa yeviki lonke I-One Week Shred izokusiza ukunciphisa umzimba ngezinsuku eziyi-7 nje. Lolu hlelo luqukethe izingxenye ezimbili: ekuseni wenza ukuqeqeshwa kwamandla kwemizuzu engama-30 ngama-dumbbells, kusihlwa uvikele umphumela ngokuzivocavoca ngemizuzu engu-30. Ukuzivocavoca ngezisindo kuzobangela imisipha yakho ithoni nemisebenzi ye-cardio izosiza ukuqeda amafutha amaningi.

Funda kabanzi nge-One Week Shred

3. Azisekho Izindawo Ezinezinkinga (Azikho izindawo ezinenkinga)

Kulabo abakhetha ukuzivocavoca ngesitayela samandla banake "Azikho izindawo ezinenkinga". Kungakapheli imizuzu engama-45 wenza izivivinyo zamandla ngama-dumbbells futhi usebenze yonke imisipha emzimbeni wakho. Uhlelo luqukethe imibuthano engu-7, lapho uqeqesha khona ngokuhlelekile izindawo zakho eziyinkinga. UJillian akashiyi ngaphandle kokunaka noma iyiphi ingxenye eyodwa yomzimba wakho, ukuzivocavoca kuholela ekukhulumeni imisipha yamahlombe, ama-biceps, ama-triceps, isifuba, i-AB, emuva, izinqe namathanga.

Funda kabanzi mayelana nezindawo ezingekho zinkinga

4.Banish Fat, Boost Metabolism (Lahla amafutha, shesha umzimba)

Ukuqeqeshwa kwesikhawu sokushisa amafutha kungenye yezinto ezinzima kakhulu kuJillian. Ukuvivinya umzimba okuqhuma i-aerobic kweminithi engu-45 kuhlose ukushisa amafutha amaningi nokushesha komzimba. Le ndlela izokuvumela ukuthi uzuze ngokushesha okukhulu isibalo esihle nomzimba omile kahle. Kungani ukuzivocavoca kwe-cardio kunconywa kunoma ngubani ofuna ukunciphisa umzimba. Ngaphezu kwalokho, ukusebenza njalo kwe- "Metabolism" kuzothuthukisa ukusebenza kwenhliziyo futhi kwandise ukuqina kwakho.

Funda kabanzi nge-Banish Fat, Boost Metabolism

5.Ukubulala umzimba (Vivinya umzimba wonke)

I-Killer Body ukuqeqeshwa okunamandla okushisa amafutha emzimbeni wonke. Lolu hlelo lubandakanya amavidiyo ama-3: engxenyeni engenhla kuye engxenyeni engezansi yesisu nokukhonkotha. UJillian Michaels usebenzisa ukuzivocavoca ngama-dumbbells nokuncipha kwesisindo okuzokusiza ukuqinisa umzimba nokushisa amafutha. Ukuqeqeshwa kuthatha imizuzu engama-30 futhi kwenziwa kumgomo wokuqeqeshwa kwesifunda ngamasegimenti aphindaphindwayo. Ukuzivocavoca amandla kuhlanjululwe ama-aerobics nama-plyometric wokusetshenziswa okwengeziwe kwekhalori.

Funda kabanzi mayelana ne-Killer Body

6.I-BodyShred (Amasonto ayisishiyagalombili ayinkimbinkimbi)

I-BodyShred wuhlelo lwezinyanga ezimbili oluphelele olungaba ukuqhubeka kweRevolution yomzimba. Inkambo ifaka ukusebenzisa okungu-8-hour-hour (+1 ibhonasi). Uzokwenzani ekhalendeni eliqediwe izinsuku ezi-6 ngeviki unosuku olulodwa lokuphumula. Masonto onke uzothola amandla ama-4 nokuzivocavoca umzimba okungu-2 ngobunzima obuqhubekayo. Amakilasi angene ohlelweni, umthwalo wekhwalithi ephezulu kakhulu, ukuze ukwazi ukufinyelela kuwo nangaphandle kwenkimbinkimbi.

Funda kabanzi nge-BodyShred

7.I-Yoga Inferno (i-Yoga Inferno)

Ngisho negama lisobala ukuthi nge-yoga elula yokuphumula lolu hlelo uJillian alunakwenza lutho. UGillian ushumayela i-yoga yamandla, ehlose ukukhipha imisipha yakho, yenyuse ukuguquguquka futhi ishise amanoni amaningi. Uhlelo oluthi “Yoga Inferno,” luqukethe ukusebenzisa imizuzu engama-30, ngasikhathi sinye okunamandla nokugxile. UGillian uhlaziya ukujwayela kwendabuko kokuma okujwayelekile kwe-cardio nge-dumbbells. Abathandi be-yoga yakudala, kungaba nzima ukuthatha indlela yesimanjemanje, kepha inhloso yohlelo kwasekuqaleni - ukudonsa umzimba.

Funda kabanzi ngeYoga Inferno

Uma ufuna ukwehlukanisa ukujima kwakho, sincoma ukuthi ubuke:

• Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
• Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
• Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni