Uhlelo oluvela kuJillian Michaels luphakathi kwezinto ezithandwa kakhulu emhlabeni wokuqina kwekhaya. Ukhiphe izifundo eziningi ezingaqinisekiswa ukuthi zizithola zisesimweni esihle. Namuhla siyatshela mayelana noqeqesho ongaqala ngalo indlela yakho kwezemidlalo, okungukuthi, izinhlelo zikaJillian Michaels zabaqalayo.
Isifundo ngasinye sichazwa ngokuningiliziwe kuwebhusayithi yethu, uma uchofoza isixhumanisi ungathola imininingwane ethe xaxa kuhlelo oluthile lokuqina.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani
- Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
Yikuphi ukuvivinya umzimba kukaJillian Michaels ongaqala ngakho?
1. 30 Day Shred (Isibalo esincane ezinsukwini ezingama-30)
Uhlelo oludume kakhulu lweGillian. Abaningi baqala ukujwayela ukuqeqeshwa kwevidiyo. Uhlelo lulula kakhulu futhi ngesikhathi esifanayo lusebenza kahle kakhulu. Ngokwendlela ye-3-2-1 (ukuqeqeshwa ngamandla kwemizuzu emi-3, imizuzu emibili ye-cardio neminithi elingu-2 emaphephandabeni) inyanga eyodwa nje uzosusa amafutha amaningi futhi uthuthukise umzimba wakho. Ukuzivocavoca kuthatha imizuzu engama-25 futhi kuqukethe amazinga amathathu obunzima, nemishini oyodinga ama-dumbbells kuphela. I-30 Day Shred evela kuJillian Michaels ilungele abasebenzisi be-novice abajoyina kuphela ukuqina okukhulu.
Funda kabanzi mayelana ne-30 Day Shred
2.I-Beginner Shred (Uhlelo lwabaqalayo)
Uma uhlelo lukhona Ukuqothulwa Kwezinsuku ezingama-30 kubonakala kusinda kakhulu, ungazama ukuzivocavoca okulula kakhulu Isiqalo Klebhula. Ikakhulukazi kuyadingeka ukunaka abantu abakhuluphele noma labo abaphikisanayo ekucindezelekeni okukhulu. Cishe akukho ukuzivocavoca kwe-cardio, ngakho-ke ukuzivocavoca umzimba ngeke kukukhathaze amalunga akho. Amazinga ama-3 emizuzu engama-25 azokusiza ukuletha umzimba wakho esimweni esihle kungakapheli inyanga.
Funda kabanzi mayelana ne-Beginner Shred
3.Ukudwengulwa ngo-30 (Yehlisa isisindo ezinsukwini ezingama-30)
Zivocavoce Ungene ngaphakathi 30 iyafana ngesakhiwo ne 30 Day Klebhula. Isifundo sithatha imizuzu engama-30, kukhona nohlelo lwe-3-2-1, kepha, ukuzivocavoca uJillian kuphenduke kwehluke kakhulu. Uma i- "Sredakh" ejwayelekile futhi ejwayelekile, i- "Rip" izivocavoca inhle kakhulu futhi iyathandeka. Uqhuba uhlelo inyanga eyodwa, njalo ngesonto ezingeni ngalinye elisha lobunzima. Okuwukuphela kokubi - akukho ukuhumusha kwesiRussia, kepha izwi lesiNgisi elisebenza.
Funda kabanzi mayelana neRipped in 30
I-Kickbox FastFix (i-Kickboxing)
Uma ufuna ukwenza umsebenzi we-cardio ekhaya, kodwa "usheshise umzimba wakho" awunamandla, phakamisa ukukhetha i- "Kickboxing". Noma ungakaze wenze i-kickboxing, ngeke kube nzima ukuphinda ukuzivocavoca kukaGillian. Lolu hlelo lubandakanya amakilasi ama-3 (aphezulu, aphansi, isisu), ngalinye elihlala imizuzu engama-20 kuphela. Ngenxa yokuqeqeshwa kwe-Cardio Kickbox FastFix uzothuthukisa ukusebenza kwenhliziyo, wandise ukukhuthazela kwakho futhi uzokwazi ukushisa ama-calories angaphezulu.
Imininingwane engaphezulu ngeKickbox FastFix
5.Yiklebhule Ngezisindo (Ukuqeqeshwa ngezisindo)
Ngaphandle kwegama elibi, lokhu Uhlelo lulula kakhulu futhi lufanelekile kakhulu kubaqalayo ekuzimeni komzimba. Kokuzivocavoca usebenzisa i-dumbbell eyodwa noma i-kettlebell, isisindo sikhethiwe ngokuya ngokulungela kwamanje ngokomzimba (2 kg). Ukuqeqeshwa kuthatha imizuzu engama-30, lapho uzosebenza yonke imisipha yomzimba, kepha ikakhulukazi uhlelo lwemisipha. Uhlelo lufaka amazinga ama-2: qala ngeyokuqala nangokuthuthuka kwesibili.
Funda kabanzi mayelana ne-Shred-It With Weights
6.Umzimba oshisayo, umama ophilile (ngemuva kokubeletha)
Umzimba Oshisayo, Umama Onempilo wuhlelo olusha sha iJillian Michaels olwenzelwe ngqo ukubuyisa isibalo ngemuva kokubeletha. Inkimbinkimbi ifaka ukusebenza oku-3 (umzimba ophezulu, umzimba ophansi, isisu namagxolo). Layisha Umzimba Oshisayo ngendlela emnene kakhulu ezovumela omama abasebasha ukuthi baziqeqeshe ngaphandle kokulimaza impilo yabo. Ngisho noJillian oyintandokazi ukuvivinya umzimba kwe-Cardio kumthelela ophansi walolu hlelo futhi akulula, ngakho-ke okuyinkimbinkimbi akulungele kuphela omama abasebancane kepha futhi nabaqalayo ebungqingili. Ukuzivocavoca ngakunye kuthatha imizuzu engama-25 kuphela.
Funda kabanzi ngomzimba oshisayo, umama ophilile
Kwabaqalayo uhlelo lwevidiyo olulunge kakhulu lubhekwa njenge- “Slim figure 30 days (30 Day Shred)” ngenxa yezizathu ezilandelayo:
- izivivinyo ezitholakalayo;
- indlela ephumelelayo;
- inqubekela phambili ehamba kancane isuka ezingeni iye ezingeni;
- isikhathi sokuzivocavoca imizuzu engama-30 kuphela;
- izinketho ezimbili zobunzima, ezikhonjiswa ngabahlanganyeli bohlelo
Ukuze wenze kube lula ukuzulazula ezinhlelweni zomqeqeshi, bona: Ukuzivocavoca uJillian Michaels: uhlelo lokuzivocavoca izinyanga eziyi-12.