Chinja muviri wako neKiller Muviri chirongwa kubva kuna Jillian Michaels

Muna Kurume 2015 chirongwa chitsva Jillian Michaels: Killer Muviri. Seti yekurovedza muviri kwemapoka ese emhasuru anotendera kuti riite basa rakagadzikana kunze kwenzvimbo dzese dzinonetsa dzemuviri wako.

Muurayi Bodу naJillian Michaels - chirongwa chakazara chinokubatsira munguva pfupi kuti uwane chimiro chakanaka. Iwe unozoshanda wega paboka rega rega remhasuru kuti uwane mhedzisiro yepamusoro uye nekuvandudza chimiro chako. Kugara zvidzidzo zvehafu-awa nemurairidzi anozivikanwa weAmerica zvichakubatsira iwe kuchinja zvakanyanya muviri wako.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

  • TABATA Workout: gumi seti emitambo yekudzikisira uremu
  • Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
  • Kumhanya mangwanani: shandisa uye kugona uye nemitemo yekutanga
  • Simba kudzidziswa kwevakadzi: chirongwa + kurovedza muviri
  • Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
  • Kurwiswa: nei tichida + makumi maviri sarudzo
  • Zvese nezve crossfit: zvakanaka, njodzi, kurovedza muviri
  • Maitiro ekudzikisa chiuno: matipi & maekisesaizi
  • Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting

Pamusoro pechirongwa Killer Muviri naJillian Michaels

Chirongwa Killer Muviri une matatu ekurovedza muviri: chikamu chepamusoro chemuviri pazasi pemuviri uye mhasuru yemudumbu. Chidzidzo chega chega chinotora maminetsi makumi matatu uye chine mana maekisesaizi ezviitwa. Kutenderera kwega kwega kunosanganisira masimba emagetsi anogara kwemasekondi makumi matatu Pakupera kwega kwega kutenderera iwe unowana ipfupi aerobic kurovedza pamwe nekureba kwemakumi masekondi makumi matanhatu. MuMuviri Muurayi, chirevo chekudzidziswa kwedzungu iro Jillian Michaels anotenda nzira inoshanda kwazvo yekudzikisa huremu.

Muviri Muurayi une matatu ekurovedza muviri:

  1. Kurovedza muviri wepamusoro. Gillian anopa kurovedza muviri kwe biceps, triceps, chifuva nemapfudzi. Uye zvakare, murairidzi anoshandisa yakawanda Push UPS munzvimbo dzakasiyana. Push-up chiitiko chakasarudzika icho panguva imwe chete chinogadzira tsandanyama dzemaoko, mapendekete, uye chipfuva. Kugadziridzwa kwakasiyana kwezviitwa izvi kunobatsira kushandisa huwandu hwesimba remhasuru.
  2. Kudzidziswa pane yepasi muviri. Kune vasikana vazhinji, makumbo uye magaro ndiyo nzvimbo yedambudziko, saka Jillian Michaels akagadzirira bvunzo chaiyo yezvikamu zvemuviri. Lunges, squats akasiyana siyana, kusvetuka, plyometric kurovedza muviri - uchave mutoro wakakomba pamaburi, kumberi, kumashure, uye mhasuru dzehudyu dzemukati. Zvese zviitwa zvinonyanya kubva panzvimbo yakamira, yakawanda yekurovedza muviri pachiyero.
  3. kusimbisa muviri nokuti tsandanyama dzemudumbu. Kune avo vakapedza chirongwa Killer Abs kana Flat dumbu mumavhiki matanhatu ekurovedza muviri zvinoita senge vanojairana. Gillian akaunganidza zviitwa zvese zvakanakisa uye akazviisa pamwechete muchidzidzo chehafu-awa. Iwo maminetsi gumi ekutanga iwe unodzidzisa yako mhasuru yemudumbu kubva panzvimbo yakamira, asi yasara maminetsi makumi maviri iwe unotarisira iwo maekisesaizi paMat.

Basa rega rega rinoitwa kaviri pasvondo, kureva iwe uchaita katanhatu pasvondo nekuzorora kwezuva rimwe. Izvo zvidzidzo zvinoitika mukumhanya kwakanyanya, uye Gillian seanogara ane simba uye achifara. Kuti udzidzise iwe unozoda kurovedza muviri Mat uye dumbbells kubva pa0.5 kusvika ku4 kg zvichienderana nezinga rako rekugwinya. Vazhinji vanomira pane yepakati vhezheni - Ganesh huremu hwe1.5 kg.

Pros Muurayi Muviri naJillian Michaels:

  1. Kushanda wega paboka rega rega remhasuru, iwe unopa muviri wese kurovedza muviri kusvika padanho repamusoro.
  2. Mapurogiramu mazhinji Jillian Michaels akavakirwa pamisimboti yekudzokorora kwezuva rimwe chete rekurovedza muviri mukati uye nezuva. Asi Muurayi Muviri uchachinjanisa pakati pe3 dzakasiyana kudzidziswa pazvikamu zvakasiyana zvemuviri izvo zvinobatsira kusiyanisa makirasi akasimba.
  3. Chirongwa ichi chakanyatsotsanangura kutevedzana kwezvidzidzo. Zvimwe pakati pemitambo mitatu kudzamara wawana zvaunoda.
  4. Muviri Muurayi unobatanidza simba uye cardio kurovedza muviri iyo inobvumidza kudzikisa huremu nekukurumidza uye zvinobudirira.
  5. Chirongwa ichi chakakamurwa zviri nyore kuita zvikamu zvemuviri. Kunyangwe kana iyo kosi izere iwe usina yaunofarira, unogona kutora kurovedza muviri kunzvimbo dzako dzezvinetso wozviita zvakasiyana.

nezvayakaipira:

  1. Mukosi Muurayi Muviri waisazove wakashata kusanganisa kungoita aerobic kurovedza kwemafuta kupisa uye kugadzirisa metabolism. Anonyanyo kuzivikanwa cardio-kudzidzisa Jillian Michaels - mhanyisa Metabolism yako.
  2. Kushaya maitiro akajairwa neepamberi nhanho yekudzidziswa. Kazhinji Jillian Michaels anopa akati wandei matanho ekuoma mumakirasi avo.
  3. Kurovedzwa hakuna kuitirwa vanotanga uye avo vachangotanga makirasi ehutano. Kana iwe uri wekutanga, tinokukurudzira kuti uzvizive nemapurogiramu Jillian Michaels kune vanotanga.

Mhinduro pachirongwa Killer Muviri kubva kuna Jillian Michaels:

Kana Jillian Michaels, uye akaisanganisira iyo yega chirongwa chekudzidzisa maeerobic, inogona kunzi yakakwana. Asi kunyangwe pasina izvi zvakachengeteka kutaura izvozvo Muviri Muviri, yakanyanya mhando mhando kurovedzwa kwemuviri wese.

Onawo:

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