Kune Vatangi: Frontside & Kumashure. Chirongwa Jillian Michaels kune vanotanga.

Ndichiri kushanda muchokwadi ratidza iyo yakakura yekurasikirwa marathon Jillian Michaels akagadzira chirongwa chevanotanga - Kune Vanotanga: Frontside&Backside. Nekudzidziswa uku iwe uchadzidza ekutanga kusimba maekisesaizi, simbisa nzvimbo dzine dambudziko uye ubvise huremu hwakawandisa.

Iyo yakaoma yekurovedza muviri Kune Vanotanga: Frontside&Kumashure kubva kuna Jillian Michaels inokubatsira kuderedza uremu, kusimbisa mhasuru dzepakati uye kugadzirisa nzvimbo yemuviri. Uye zvakare, nechirongwa ichi iwe uchadzidza akawanda ezviitwa kubva kune yekirasi kusimba.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
• Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
• Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
• Ungasarudza sei kumhanya neshangu: bhuku rakazara
• Rutivi rwenzvimbo yedumbu uye chiuno + gumi sarudzo
• Maitiro ekubvisa mativi: epamusoro 20 mitemo 20 kurovedza muviri
• FitnessBlender: matatu akagadzirira Workout
• Kugwinya-chingamu - giya rakanyanya-rinobatsira revasikana

Tsanangudzo yechirongwa chevanotanga naJillian Michaels

Iyo purogiramu Yevanotanga: Frontside&Backside ndiwo maekisesaizi anozobvumidza iwe kuti ugadzirise ese ane dambudziko nzvimbo dzemuviri. Iwe uchasimbisa mhasuru dzemaoko, dumbu, zvidya nemagaro, zvichiita kuti muviri wako uve wakanaka uye mutete. Pamusoro pekuzorodza iwe uchaita chiedza aerobic kufamba kwekupisa macalorie. Nekuti kudzidziswa kwakagadzirirwa vanotanga, Jillian Michaels anotsanangura zvakadzama ese nuances yekwakakodzera maitiro ekuita. Vaanoshanda navo pachirongwa vaive vatori vechikamu cheshoo huru yekurasikirwa marathon, iyo zvakare inoratidza kuti makirasi Gillian pamasimba kune wese munhu.

Iyo purogiramu inosanganisira maekisesaizi maviri:

1. Frontside Workout iyo ine maekisesaizi echikamu chepamberi chemuviri. Inotora maminitsi makumi mana, panguva iyo iwe uchashanda tsandanyama dzako dzechipfuva, mapfudzi, dumbu, triceps uye quads. Kuti uite maekisesaizi iwe uchada dumbbells, Mat uye chigaro.
2. Kudzidzira Kumashure, uko kunosanganisira maekisesaizi ekuseri kwemuviri. Inotora maminitsi makumi mashanu, panguva iyo iwe uchashanda mhasuru dzemusana, matako, kumashure kwechidya uye biceps. Gillian anotsanangura kuti akatakura biceps muboka remhasuru, nekuti anogara achishandiswa panguva yekurovedza kumusana. Saka zviri nani kudzidzisa biceps uye kudzoka mune rimwe zuva. Kuti uite maekisesaizi iwe uchada dumbbells, chigaro, rug, yechipfuva yekuwedzera uye diki nhanho-kumusoro chikuva.

Kudzidzira kunoitika mukufamba kwakanyarara uye nguva nenguva "kuputika" kwekurovedza muviri. Iyo purogiramu yakagadzirirwa vanotanga, asi ichave inobatsira kune ane ruzivo mudzidzi. Iwe unogara uchishanda ese makuru emhasuru mapoka uchishandisa makirasi maekisesaizi kubva mujimu. Complex For Beginners inogona kusanganiswa neyekungoita aerobic Workout yekuwedzera mafuta kurasikirwa: ese cardio Workout naJillian Michaels.

Zvakanakira chirongwa ichi:

1. Jillian Michaels akaverengera muchirongwa chevanotanga semaekisesaizi esimba kuti utaure tsandanyama dzako uye aerobic yekupisa mafuta. Complex ichakubatsira kuderedza uremu uye kugadzirisa maumbirwo avo.
2. Chirongwa Chevanotanga: Frontside & Backside ine ekutanga maekisesaizi emamhasuru akasiyana emuviri. Kana iwe uri wekutanga, chiitiko ichi chichakubatsira iwe kusimbisa mhasuru dzese, uye kuongorora ese ekutanga maekisesaizi kwavari. Kana iwe watove nechekuita mukusimba, iwo ma-workouts iwe uchaada futi. Iwe unogona zvakare kunongedza kugadzirisa ese ane dambudziko nzvimbo.
3. Kudzidziswa kunoitwa pasi pekutonga kwakasimba kwaJillian Michaels. Semuyenzaniso, vatsva kubva pashoo "Yakarasika kupfuura zvese" inoratidza zvikanganiso zvakajairika uye inokwevera pfungwa dzako kune maitiro ekudzidzira.
4. Chimwe chinokukurudzira iwe inyaya yekuti muvhidhiyo, kuita vanhuwo zvavo vane chimiro chisina kukwana uye kwete nyanzvi. Wawana - zvichakuitira iwe.
5. Chirongwa chakakamurwa kuita maviri maworkouts anofanirwa kuitwa nemazuva akasiyana. Paunenge uchishanda pane rimwe boka remhasuru imwe iri kuzorora uye kupora.

Izvo zvinokanganisa chirongwa:

1. Vhidhiyo yakanaka kwazvo. Yakazara chena kumashure uye kushaikwa kwemimhanzi hakubatsiri kudzidziswa kunoshanda.
2. Mukuwedzera kune dumbbells uye chigaro chakagadzikana iwe uchada kuwedzera uye danho diki.