BodyShred naJillian Michaels - chirongwa chakazara chemuviri, chinokwanisa kwemwedzi miviri kuti uchinje muviri wako zvakanyanya. Ukaita chete maminetsi makumi matatu pazuva, iwe unosvika kune yakanakisa yakatetepa chimiro, yaive kurota.
Kufambira mberi kwekudzidziswa BodyShred inopa yakazara nzira yekuvandudza muviri wako. MaDynamic masisitimu ane zvirema zvakasanganiswa neyakaganhurana cardio mutoro, uye makuru-seti e prematurity anoenda padivi pamwe neyakajairika maekisesaizi kubva kugwinya. Gadzirira kugadzirira kwakasimba kunozovandudza simba, mhanyisa, kutsungirira, kugona uye kushanduka.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
- Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
- Dhonza-UPS: maitiro ekudzidza + matipi ekudhonza-UPS
- Burpee: yakanaka yekutyaira kuita + makumi maviri sarudzo
- Wepamusoro makumi matatu emitambo yekudzidzira mukati mezvidya
- Wepamusoro gumi mitambo inowedzera: chii chekutora kuti mhasuru ikure
Nezve chirongwa ichi Jillian Michaels BodyShred
Muviri Shred yakagadzirirwa kwemwedzi miviri, yezvikamu zvitanhatu pavhiki riine zuva rimwe chete rekuzorora. Vhiki yega yega iwe uchaita 2 aerobic Workout inozivikanwa kuti cario-mutoro inokutendera iwe kupisa macalorie uye kubvisa mafuta munzvimbo dzine dambudziko. Mumazuva mana asara iwe wakamirira kudzidziswa kunoshanda kwemapoka ese emhasuru. 4 nguva pasvondo iwe unenge wakasimbiswa kuti ushande pamhasuru dzechipfuva, mapendekete, triceps, uye quads. Mune mamwe mazuva maviri pane mhasuru dzekumashure, biceps, zvidya, uye gluteal mhasuru.
Basa rinoshanda Jillian Michaels akavaka super-inoshanda "3-2-1": maminetsi matatu ekudzidziswa kwesimba, 3 maminetsi cardio uye 2 miniti yemakonzo. BodyShred makirasi anotora maminetsi makumi matatu chete, asi sezvo iri yakanyanya kukwirisa nguva yekudzidziswa, iwe uchapisa akakwira macalorie uye wedzera metabolic chiyero kunyangwe panguva ino yenguva.
Chirongwa ichi chinofambidzana neakagadzirira-yakagadzirwa kalendari yezvikamu zvemazuva makumi matanhatu. Usatya chero zita chairo rekudzidziswa, kuti unzwisise zviri nyore. Maumbirwo acho akafanana chaizvo neBodyShred Muviri Shanduko: pano zvakare, musimboti wekufambira mberi kuomarara. Iyo yakatarwa nhanho ye cardio inowedzera yega yega mavhiki mana, huremu wega mavhiki maviri. Nekuda kweizvi, muviri wako hauzove nenguva yekujairira mutoro wakapihwa.
Kune izvo zvidzidzo, iwe unongoda chete zvidhoma. Zvakare Jillian akasanganisira yakawanda yekurovedza ine huremu hwahwo. Izvo zvinobva zvaziva kuti Muviri Shred chirongwa chakanyanya kwazvo. Fungidzira kuti iwe wakasvika kwaari atove akagadzirira panyama.
Zvakanakira MuviriShred:
- Chirongwa chakabatanidzwa, zvinoreva kuti haufanire kubatanidza zvikamu zvekudzidzira kubva kumakosi akasiyana kuti uite chirongwa chemuviri chemuviri wese. Akatogadzirirwa kwemwedzi miviri.
- Mutoro unogoverwa chaizvo. Inoshanda kurovedza kanokwana kavhiki, sanganisa maviri zvakanyatsonaka eerobic kudzidziswa.
- Makirasi anochinja zuva nezuva, uye zvinonyanya kuchinja mavhiki maviri ega ega. Izvi zvinokutendera iwe kusiyanisa chirongwa uye zvakare kusatendera muviri kujairana nemutoro.
- Kusiyana neMuviri Wekumukira kweMakirasi Akabvarurwa Makirasi haadi chero mimwe michina yekuwedzera kunze kwemabhero.
- Kudzidziswa kunotora maminetsi makumi matatu chete, asi nekuda kwehunyanzvi hunyanzvi, kunyangwe ino pfupi nguva yakakwana yekudzora huremu uye kuzviisa iwe mune yakanakisa chimiro mumwedzi miviri chete.
- Gillian anopa kuenderera mberi kunetsekana: iwe chete ndiwe unozogona kugona kwakaomesesa kurovedza muviri uye kufema zvakapusa, sezvo danho repurogiramu richakwira zvakare.
Cons MuviriShred:
- Muviri Shred wakafanana chaizvo muchimiro neiyo Muviri Shanduko. Jillian Michaels haapi chero chinhu chitsva, kunyangwe ichiomesesa chirongwa ichi.
- Chirongwa chakaomarara: padanho rekutanga mudzidzisi anopa kusimba kwakanyanya.
- Muviri Shred hausi wevanhu vane hutano husina kusimba: kusvetuka kwakawanda, kusimudza uremu uye kushanda nesimba kwemoyo.
Muzvizhinji, kana hutano uye mamiriro epanyama achibvumidza, chirongwa cheBodyShred chisina kana chakakanganisa. Kamwe zvakare tenda Jillian Michaels kune anotevera mega-inoshanda kudzidziswa kwemuviri.
Verenga zvakare: Wepamusoro 30 zvirongwa zvevatangi: kupi kwekutanga kudzidzisa kumba.