Qala uhlelo lokuzivocavoca ekhaya uJillian Michaels "Slim figure 30 days (30 Day Shred)". Lokhu kuyinkimbinkimbi umthwalo omkhulu nokusebenza kahle kwabaqalayo. Ngemuva kwezinyanga eziningi zokuqeqeshwa kuphakamisa umbuzo wokuthi yini okufanele uyenze ngemuva "kweSlim figure 30 days" noJillian Michaels?
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
- Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Izicathulo ezihamba phambili ezingama-20 ezihamba phambili zabesifazane zokugijima okuphephile
- Konke mayelana ne-Push-UPS: izici + izinketho ze-pushups
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni
- Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma (izithombe)
- Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle
Yiluphi uhlelo okufanele ulukhethe ngemuva kwe- "Slim figure 30 days"?
Cabanga ngezindlela ezimbalwa ongakhetha kuzo, kuya ngemizwa yakho ngemuva kokuqeda uhlelo.
1. Amakilasi ku- "Slender figure" unikezwe ubunzima obukhulu, futhi awukakulungeli ukuthuthela ekuqeqesheni okuthuthukile. Inketho ekhethwayo - qhubeka nobunzima obufanayo bohlelo.
UJillian Michaels walungiselela uhlelo olufana nolwakhiwo nobunzima nge-30 Day Shred. Uma ufuna ukuzinika isikhathi esithe xaxa sokuzivumelanisa nomthwalo, zama Ukuqaqa ngama-30. Lesi sakhiwo siqukethe amazinga amane, isonto ngalinye. Amakilasi futhi asemodini yoku: ukuqeqeshwa kwamandla kwemizuzu emi-4, imizuzu emi-3 ye-cardio nomshini wokucindezela o-2. Uyaqhubeka nokwenza ngcono umzimba wakho ngaphandle kokulimaza umzimba wokulayisha ngokweqile.
2. Ngemuva kwezinyanga uqeqeshwa noJillian Michaels, uzizwa unamandla futhi uzethemba, ngakho-ke ufuna ukuqhubeka nokuthuthuka ekuqeqesheni. Yini okufanele uyenze ngemuva kwe- "Slim figure 30 days" kuleli cala?
Uma ufuna ukuqhubeka nokwenza ngcono ukwakheka kwawo, futhi ukulungele ukubhekana nokuvivinya umzimba kancane kancane, sizogxila ku- “Revolution of the body (Body Revolution)”. Le yinkimbinkimbi yezinyanga ezintathu equkethe ukuqeqeshwa kwe-aerobic namandla. Njalo emavikini amabili kunikezwa ukuzivocavoca okunzima kakhulu, ngakho-ke uzoqhubeka njalo ekilasini.
3. Ungathanda ukuqhubeka nohlelo, olucacisa izindawo ezinenkinga ngazinye (isib. Isisu noma amathanga). Udinga ukuqeqeshwa ngokugxila engxenyeni ethile yomzimba.
Uma indawo yakho enenkinga - okhalweni, sincoma ukuthi ubuke i- "Killer rolls" yakamuva, ezothuthukisa umzimba wakho ophansi. Okwesisu kukhona isethi efanayo yokuthi "Ukubulala abezindaba". Ngokufanelekile, kepha, ukwengeza kuqeqesho olunjalo, ukuzivocavoca umzimba, ngokwesibonelo, amahlandla ama-2 ngesonto. Ukukhetha uhlelo olufanele bheka ukuzivocavoca kwe-cardio noJillian Michaels.
4. Uzwa sengathi awufuni umthwalo ophakanyiswe ku- “Slim figure”. Futhi manje ufuna uhlelo lapho ungenza khona ukuze senze konke okusemandleni ethu.
Kulabo abazizwa benamandla okusebenza okuthuthukile kakhulu, bona "shesha umzimba wakho" futhi "Azikho izindawo ezinenkinga". Kumthwalo wokuqala we-aerobic ohlongozwayo, amandla wesibili, ukuze bakwazi ukushintshana phakathi kwabo ukuze basebenze kahle.
5.Awukuthandi ukuzivocavoca noJillian Michaels bese ukhetha ividiyo kwabanye abaqeqeshi.
Ncoma ukuthi ubuyekeze irubrikhi ngokucophelela nabanye abaqeqeshi. Uhlu oluphelele lunikezwa engxenyeni efanele yesayithi. Futhi buka izinhlelo ezihlobene:
- noJanet Jenkins
- noShaun T.
- no chalene Johnson
Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu