Ukuzivocavoca uJillian Michaels: uhlelo “isisindo esimaphakathi”

Uma usuvele unoqeqesho olwanele lomzimba lokwenza izinhlelo eziyinkimbinkimbi kakhulu uJillian Michaels kunokuthi uthanda i-30 Day Shred noma iRipped in 30, ngiphakamisa ukuthi ufunde le ndatshana. Ukuzivocavoca okungezansi akuklanyelwe abaqalayo, kepha akusikho ezingeni eliphakeme.

Isifundo ngasinye sichazwa ngokuningiliziwe kuwebhusayithi yethu, uma uchofoza isixhumanisi ungathola imininingwane ethe xaxa kuhlelo oluthile lokuqina.

Ngokuzivocavoca ekhaya bheka futhi izindatshana ezilandelayo:

• Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
• Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
• Ukuzivocavoca okungcono kakhulu okungama-50 kwezinqe ezinamathoni
• Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
• Ungazikhetha kanjani izicathulo zokugijima: ibhukwana eliphelele
• Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
• Ukusebenza okuphezulu kwevidiyo kwe-TABATA okuphezulu okungu-15 okuvela kuMonica Kolakowski
• Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle, imithetho nezici eziyisisekelo

Ukuzivocavoca uJillian Michaels ubukhali “obuphakathi”

1. Umzimba Wokuguquka (Umzimba Wenguquko)

Ukuvivinya umzimba sekuyintandokazi kubalandeli abaningi bakaGillian. Kuzo zonke izinhlelo zayo i-Body Revolution ithathwa njengeyehluke kakhulu futhi eyinkimbinkimbi. Ukuqeqeshwa okugcwele izinsuku ezingama-90 futhi kufaka phakathi amandla nokuzivocavoca umzimba, eshintshana kahle. Njalo emavikini amabili ukusebenza kwakho kuzoba nzima, futhi umzimba wakho uzoba mncane futhi ube mncane. Ngenyanga yokuqala ususa amafutha amaningi, qinisa imisipha yesibili neyesithathu uthuthukise, futhi uvikele imiphumela yakho.

Funda kabanzi mayelana ne-Body Revolution

2. Isonto Lesithupha-Iphakethe (Isisu esiphansi emasontweni ayisithupha)

UJillian uthembisa ukuthi uzokwenza isisu sakho sihlale ezinyangeni eziyi-1.5 kuphela. Uhlelo luqukethe amazinga amabili, ngalinye lenza amasonto ama-3. Yize iqiniso lokuthi uqeqesho lwenzelwe ikakhulukazi ukunciphisa isisu esiswini nasesinqeni, ungalindeli ukubona kulo ukusonteka okuncane. Ngeke usenze isisu esisicaba uma kukhona ungqimba lwamafutha kuso, ngakho-ke uhlelo luhamba ngesivinini esikhulu se-tempo nokuhlanza umzimba. Ukwenza uhlelo imizuzu engama-30 nsuku zonke, ezinyangeni eziyi-1.5 uzobona ama-cubes esiswini sakho.

Funda kabanzi mayelana ne-6 Week Six-Pack

3. Killer Buns kanye namathanga (Killer amathanga nezinqe)

Kwabesifazane abaningi izindawo ezinenkinga ngamathanga nezinqe. I-Program Killer Buns kanye namathanga ukunciphisa isisindo ingxenye engezansi yomzimba wakho. Isifundo sinikela ngamazinga amathathu, ukwenza njalo unikeza i-hip yakho nezinqe zibe sesimweni esihle. UGillian akanikeli izincomo eziqondile, ukuthi kufanele aqede ibanga elingakanani lohlelo ngalunye, bheka impumelelo yabo ngabodwana. Ngemiphumela esheshayo ungathenga izinsimbi zamaqakala, zizongeza ukuqina ekusebenzeni.

Funda kabanzi mayelana ne-Killer Buns kanye namathanga

4. Killer Abs (Killer cindezela)

Olunye uhlelo lwabezindaba yiKiller Abs. Kulabo aba-oda isithukuthezi "Isisu esisicaba emavikini angu-6", isazi sokuqina komzimba saseMelika silungiselele esinye isivivinyo sokuqhuma ukudala umshini ophelele. UGillian akazishintshi: lolu hlelo lugcwele izivivinyo ze-aerobic, ukuzivocavoca ezintambo nokuzivocavoca kwesisu nokhalo. Ukuqeqeshwa kwenziwa ngejubane eliphezulu, ngakho-ke ulahlekelwa amafutha amaningi futhi uqinise isisu sakho. I-Killer Abs inamazinga ama-3 imizuzu engama-30. By the way, abaningi bathanda ukuhlanganisa lolu hlelo ne "Killer amathanga nezinqe," ukwenza umzimba wonke womzimba.

Funda kabanzi mayelana Killer Abs

5. Killer Arms & Back (Killer of fat on izingalo nasemhlane)

I-Killer Arms & Back ingenye yezinhlelo zokugcina uJillian Michaels. It sigcwalisa iqoqo “killer ukusebenzisa” ezindaweni inkinga. I-Program Killer Arms & Back kuhloswe ngayo ekuthuthukiseni umzimba ophezulu. Ulinde amandla nokuvivinya umzimba ngokugxila emisipheni yamahlombe, izingalo nasemhlane. Lesi sifundo sinikeza amazinga obunzima ama-3, ukuzivocavoca ngakunye kuthatha imizuzu engama-30. I-Killer Arms & Back ingasetshenziswa ngokuhlanganiswa ne-Killer Abs ne-Killer Buns & Amathanga.

Funda Okuningi Izikhali Zokubulala Nasemuva

6.I-Extreme Shed & Shred (Extreme sredy)

Igama elithi "Ukuchitheka Okudlulele Noketshezi" lidukisa abaningi. Ngemuva kwe-30 Day Shred akuyona wonke umuntu ofuna ukuzama into eyeqisa ngempela. Ungakhathazeki, akukho okungavamile ku-syllabus. Futhi ku-30дневные sredy akayithandi. I-Extreme Shed & Shred iyinhlanganisela yokuqeqeshwa kwamandla, i-kickboxing, i-JIU-jitsu ne-yoga. Kuhlelo lwamazinga ama-2, imizuzu engama-45 ngayinye ehlala njalo. Ukuqeqeshwa akunakubizwa ngokuthi yi-mega-makali, kugxila esifundweni sekhwalithi yomzimba wakho.

Funda kabanzi mayelana ne-Extreme Shed & Shred

7.I-Yoga Meltdown (i-Yoga yokwehlisa isisindo)

UGillian unikeza izindlela ezahlukahlukene zokuthuthukisa umzimba wakho, ku-Arsenal yayo yamathuluzi, kukhona neyoga. Kodwa-ke, kubalandeli bendlela yendabuko yeyoga, kulolu hlelo ukugcizelela ekwehliseni isisindo. Yebo, uGillian usebenzisa ama-asanas akudala noma ukuma komzimba, kepha ukuqeqeshwa ku-General kwenzelwe ukushiswa kwamafutha. Ngakho-ke ungalindeli isigaba sokuphumula esigxile ekuphefumuleni nasekukhuliseni ukuguquguquka. UGillian unikela nge-yoga yamandla, ngakho-ke lungela ukuzivocavoca okunamandla kwesigamu sehora.

Funda kabanzi ngeYoga Meltdown

Uma ufuna ukwehlukanisa ukusebenzisa kwakho ekhaya bese ubheka i-athikili:

• Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
• Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni