Mukati
Tinokupai kutarira mumwe mudzidzisi Jillian Michaels - Akabvarurwa muna 30. Kudzidziswa uku, kwakagadzirwa naJill mushure mekubudirira kunoshamisa 30 Day Shred. Chirongwa chakabvarurwa muna makumi matatu, chinokuvimbisa rusununguko kubva pamamwe mapaundi uye trim nhamba chete mwedzi yekudzidzira.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo
- Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
Tsananguro yechirongwa Yakabvarurwa muna 30
Kazhinji Akabvarurwa muna 30 achitanga kuita avo vatove vanoziva nevhidhiyo yekurovedza Jillian Michaels. Chirongwa ichi chiri mumumvuri weanonyanya kunakidza 30 Day Shred uye Muviri Rumutsiridzo, asi kuidana isingashande kwete. Nheyo ye "Rippon" uye "Sedov" yakafanana: 3 maminetsi simba, 2 maminetsi cardio, 1 miniti abs. Iyi nzira yepakati ichabatsira kushandisa hafu yeawa uchidzidzira inoshanda kwazvo kune yako nhamba.
Iyo kosi ine 4 yekurovedza, kubva padanho riri nyore kusvika kunonetsa. Vhiki rekutanga iwe unoita yakapusa nhanho, yechipiri inotora mutoro wakakomba pane yechitatu neyechina vhiki gadzirira ziya rakanaka. Mukupedzisira, mushure memwedzi wemitambo yakasimba naGillian iwe unozodzora huremu zvakanaka uye nekuchinja muviri wako.
Chirongwa chakakwana kune avo vanga vachiona "Sredni", uye fambai kune kudzidzisa kwakaomarara kusati kwagadzirira izvozvi. Uyezve, chikamu chinongotora hafu yeawa saka haufanire kuwana imwe nguva yekurovedza muviri. Zvakare Yakabvarurwa mu30 yakakwana kune vanotanga. Kuwedzera zvishoma nezvishoma mumutoro kuchaita kuti sumo yako kumutambo ive yakapfava sezvinobvira.
Pros Akabvarurwa muna 30:
- iko kudzidziswa kunotora kwehafu yeawa chete;
- vhiki yega yega inotanga nhanho nyowani: muviri hauna nguva yekujairira mutoro wekudzidzira uye hauna nguva yekufinhwa;
- ne "RIPP" urikushanda tsandanyama dzose mumuviri wako;
- iyo kosi yakakodzera kunyangwe kune vanotanga mukusimba
- hapana chikonzero chekutya kuti chirongwa chakafanana neiyo 30 Zuva Shred: Jillian anoshandisa chiitiko chitsva.
Cons Yakabvarurwa muna 30:
- kana iwe wanga uri "Sredy", zvinokwanisika kuti mutoro uri muRipped muna makumi matatu uchaita seusina kukwana;
- hapana shanduro yeRussia yechirongwa ichi kusiyana ne30 Day Shred.
Semazuva ese, naGillian kurovedza mitambo inoratidza vasikana vaviri: imwe inoratidza yakapusa vhezheni, yechipiri yakanyanya kumberi. Jillian anokurudzira kuti iwe uite ka5-6 kavhiki. Kune makirasi anoda maviri ma dumbbells (akareruka uye anorema), huremu hunobva pane kugwinya kwako. Semuenzaniso, 1.5 ne4 kg inoonekwa semunhu akanakisa.
"Kubvarurwa mukati makumi matatu" inzira yakanaka kune vese vanotanga uye yehutano hwemberi. Kurovedza kwakazara neakakwana matsva ekurovedza muviri, nekuti Gillian anogona kunyatso shandura software mukati mavo, achizadza iwo nezvinyorwa zvitsva. Zvishoma nezvishoma kuomesa kwezvidzidzo kubva pasvondo kusvika pasvondo zvinobatsira muviri wako zvishoma nezvishoma kujairana nemutoro, asi hauzofinhwa. Kune vhidhiyo "Ripped in 30" Jillian akagadzirirawo chirongwa chekudya chechokwadi chekudzikisa uremu.
Onawo: Ine chirongwa chei chekutanga Jillian Michaels: zvakanakisa.