Mukati
Jillian Michaels mudzidzisi ane mukurumbira wekuAmerican, munyori weakawanda mavhidhiyo makosi ekudzikisa uremu. Kubudirira kwezvirongwa Gillian kwakaratidza kumamiriyoni evateveri vake. Akave nemukurumbira mushure mekurairidza mune chaicho chinoratidza chakakunda marathon marathon, ayo akatepfenyurwa munyika dzinopfuura makumi mapfumbamwe. Ikozvino chirongwa Jillian Michaels ndechimwe cheanonyanya kufarirwa zvigadzirwa kumba kusimba.
Zvekudzidziswa kumba tinokukurudzirawo kuti uverenge zvinyorwa:
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
- Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
- Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
- TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
Zvakanakira kudzidziswa naJillian Michaels
- Gillian anopa izvo zvakasiyana siyana zvemukati zvekudzidziswa: kune yega dambudziko nzvimbo uye nemuviri wese.
- Kubudirira kwezvirongwa zvayo kwakaratidza kumamiriyoni evateveri vayo. Izvo zvakatungamira kune fomu uye kupinda mumutambo yakawanda yevasikana kutenderera pasirese.
- Kuita naGillian, zvinokwanisika kunyangwe kune anotanga. Tanga nechirongwa chakakurumbira "Slim nhamba 30 mazuva (30 Day Shred)" uye ita kuti muviri wako uve wakanaka uye wakwane.
- Jill anoziva mitsara yekukurudzira. Nayo uchave wakanyanya kuomarara kuti usapedzise kurovedza muviri kusvika kumagumo kana kusiya basa.
- Dzidzisa videocourse iwe kumba, haufanire kunge uine michina yakakosha kana zvimwe zvishandiso zvisingawanzo.
- Hwaro hwezvirongwa zvese Gillian ndeye yakakwira-yakasimba nguva yekudzidzira. Parizvino ndiyo nzira inoshanda kwazvo yekudzikisa huremu chaihwo hwaive budiriro mukusimba kwazvino.
- Jill zvakare chirongwa chakabatanidzwa chakagadzirirwa kutetepa uye kushanda kunze kwemhasuru dzese kune imwe nguva yenguva. Iwe haufanire kusanganisa makirasi zvakazvimiririra, anokwanisa murairidzi atoita yako yakakwana yekudzidzisa chirongwa.
- Kana iwe uchangobva kusarudza kutanga kuonda, iwe unoshanda naJillian Michaels ndizvo zvaunoda. Makirasi akajeka, anowanikwa, akasiyana uye ane mwero anobatsira iwe kuzadzisa chimiro chakanaka.
- Kubva kuna Jillian Michaels anogara achibuda nezvirongwa zvitsva: kazhinji ka2 pagore murairidzi anozivisa yekudzidzira kwatsva. Semuenzaniso, poslednyuyu Toni uye Shred, 10 miniti Shanduko yeMuviri, Muurayi Cardio (batanidza nerondedzero pazasi).
- Kuti unzwisise kuti chirongwa naJillian Michaels chaunoda kutanga, ive shuwa kuti uverenge chinyorwa ichi:
- Iine chirongwa chei chekutanga Jillian Michaels: iwo manomwe akanakisa sarudzo
- Workout Jillian Michaels: chirongwa chegore
Zvese zvekushandisa Jillian Michaels
Gillian ndiye mhedzisiro mutungamiri pakati pevarairidzi muhuwandu uye akasiyana mapurogiramu evhidhiyo. Kudzvanya pane zvinongedzo (zvinongedzo zvichavhura muhwindo idzva), unogona kuverenga rondedzero izere yeiyo yakarovedzwa Workout, nemazano uye mazano
Yakabatanidzwa chirongwa chemazuva makumi matatu, makumi matanhatu kana makumi mapfumbamwe:
- Jillian Michaels: Slim nhamba mumazuva makumi matatu Jillian Michaels - 30 Zuva Shred (paRussia)
- Jillian Michaels: Deredza uremu mumazuva makumi matatu Jillian Michaels - Akabvarurwa nemakumi matatu!
- Jillian Michaels: muviri Revolution / Jillian Michaels - Muviri Wekumukira
- Jillian Michaels: Muviri wakabvamburwa / Jillian Michaels Muviri Wakatsemurwa
Dzvanya yeBelly:
- Jillian Michaels: Flat mudumbu mumavhiki matanhatu Jillian Michaels - 6 Svondo Six-Pack (iri muchiRussia)
- Jillian Michaels: Muurayi muchina / Jillian Michaels - Muurayi Abs
Kwemakumbo uye magaro:
- Jillian Michaels: Muurayi zvidya uye magaro / Jillian Michaels - Muurayi Mabhanzi uye Mahudyu
Zvemaoko uye kumashure:
- Jillian Michaels: Anouraya mafuta pamaoko uye kumashure / Jillian Michaels - Anouraya Maoko & Kudzoka
Cardio Workout:
- Jillian Michaels: Deredza uremu, mhanyisa metabolism yako / Jillian Michaels - Banish Fat, Boost Metabolism! (iri muchiRussia)
- Jillian Michaels: Kickboxing / Jillian Michaels - Kickbox FastFix
- Jillian Michaels: Yakanyanya cardio Workout / Jillian Michaels - Muurayi Cardio
Dumbbells Workout yemuviri wese:
- Jillian Michaels: Hapana nzvimbo dzine dambudziko! / Jillian Michaels - Hapasisina Nzvimbo Dzinonetsa (iri muchiRussia)
- Jillian Michaels: Simba rakasimba / Jillian Michaels - Muviri Wakaoma
- Jillian Michaels: Muurayi muviri mafuta / Jillian Michaels - Muurayi Muviri
- Jillian Michaels: Kushanda kwenzvimbo dzedambudziko: Jillian Michaels - Toni uye Shred
Rovedza muviri mushure mekubereka kana kwevanotanga:
- Jillian Michaels: Chirongwa mushure mekusununguka / Jillian Michaels Mutumbi Unopisa, Amai Vane Hutano
- Jillian Michaels: kune vanotanga Chirongwa / Jillian Michaels - Kutanga Shred
Yoga naJillian Michaels:
- Jillian Michaels: Yoga yehuremu / Jillian Michaels - Yoga Kuparara (kuri muchiRussia)
- Jillian Michaels: Yoga Inferno / Jillian Michaels - Yoga Inferno
Yekuchinja:
- Jillian Michaels: iyo maminetsi gumi-ekurovedza / Jillian Michaels - 10 Minute Muviri Shanduko
- Jillian Michaels: Yakanyanya sredi / Jillian Michaels - Yakanyanya Shed & Shred
- Jillian Michaels: kudzidziswa kwesimba nezviyereso / Jillian Michaels - Shred-It Nehuremu (iri muchiRussia)
- Jillian Michaels: kurasikirwa uremu pavhiki / Jillian Michaels - Vhiki rimwe shred
Inoshandisa kushanda naJillian Michaels
- Bata chete mu sneakers! Mitambo isina shangu kana mumabhutsu haina kukurudzirwa: kune njodzi yekukuvadza mabvi ako. Verenga zvimwe: Vakuru makumi maviri vakadzi shangu dzekumhanyisa kugwinya uye kudzidziswa.
- Mutambo naJill, kunyangwe uri munyoro, asi uchiri mutambo, uye saka zvakafanira kutevedzera maitiro ekurovedza muviri. Teerera nokungwarira kune ese mirairo kumurairidzi kuti udzivise kukuvara
- Mazhinji ekudzidziswa naJillian Michaels anoda dumbbells. Ukasadaro, zvinotsiviwa zviri nyore nemabhodhoro epurasitiki akazadzwa nemvura kana jecha. Verenga zvimwe: Ungasarudza sei dumbbells: matipi, kuraira, mitengo.
- Kana iwe neprodvinutye kugwinya vanhu, gadzirira izvo mushure mekutanga chidzidzo ndinenge ndarwadziwa. Hapana chikonzero chekusiya kurovedzwa, mushure memazuva 3-4 marwadzo achapera, uye muviri unowanzojairira iyo mitoro. Verenga zvimwe: mhasuru kurwadziwa mushure mekurovedza muviri.
- Usatya "kuvaka mhasuru", ine dumbbells 2-3 kg hazvigoneke musimboti. Jill Workout yakagadzirirwa kutsvaira uye kupisa mafuta, kwete mhasuru kukura.
Onawo:
- Zvese zvekudzidzira Jillian Michaels mune iri nyore pfupiso tafura
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar