Mutumbi Unopisa kubva kuna Jillian Michaels: 3 kurovedza muviri yekuremerwa uremu mushure mekusununguka kana kwevanotanga

Muviri Unopisa, Amai Vane Hutano chirongwa chevatangi vekutanga naJillian Michaels, icho chakaburitswa muna 2016. Iyo yakaoma yekurovedza muviri inokodzera kupora mushure mekuzvara uye avo vari kutanga kuita.

Jillian Michaels anogara achifadza vateveri vayo neDVD mhando yekudzidzira kumba. Taura kuti iwe uedze iko kuchangobva kurovedzwa kwemuviri wese: Hot Muviri, Amai Vakagwinya. Jillian akagadzira iyo kunyanya kune vanaamai vadiki vanoda kuwana chimiro mushure mekubereka. Zvisinei, chirongwa chakakodzera chose munhu wese anoda kuonda uye kuomesa muviri. Hunhu aerobic-simba rekudzidzisa richakubatsira iwe kupisa mafuta, mhanyisa metabolism, simbisa mhasuru uye kubvisa kusununguka uye kusagging.

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
  • Zvese nezve HITIT-kudzidziswa: kubatsirwa, kukuvara, maitiro ekuita
  • Wepamusoro gumi mitambo inowedzera: chii chekutora kuti mhasuru ikure

Tsananguro yechirongwa Muviri unopisa, Amai vane Hutano

Mune yakaoma Inopisa Muviri, Amai Vane Hutano vakauya mukurovedza katatu, imwe neimwe inogara maminetsi makumi maviri nemanomwe nekudziya uye sunga:

  • Maoko, Chest uye shure: yemuviri wepamusoro. Chinja maoko ako uye chipfuva, dhonza mapfudzi ako neshure, uchiita maekisesaizi esimba nekusimbisa kwomuviri wepamusoro.
  • Mabhanzi uye Zvidya: yemuviri wezasi. Iwe unozotungamira kune toni chiuno chako, kutenderera matako, kubvisa sagging uye cellulite. Iwe unowana yakawanda hombe squats uye mapapu kutetepa ezasi muviri.
  • moyo: yemhasuru dumbu nemuviri. Dumbu nderimwe rematambudziko makuru mushure mekusununguka, saka nzvimbo ino inoda kutariswa. Uchaita chiitiko chakabatanidzwa kupisa mafuta padumbu uye nekusimbisa mhasuru.

Kudzidzira kwakakamurwa nenhengo dzemuviri, asi iwe hauzoite zvimisikidzo zvakasarudzika kwenzvimbo yakanangwa. Iwe wakamirira kurovedza kwakabatana uko kunosanganisira basa remapoka akati wandei etsandanyama. Semuenzaniso, panguva yekuitwa kwemaArms, Chest uye Back iwe zvakare unoshingairira kudzidzisa dumbu nemakumbo. Pamusoro pekurovedza muviri zvidimbu zvidimbu zveeerobic kurovedza muviri, asi usazvidya moyo. Cardio inodhura kwazvo uye yakaderera maitiro.

Ita vhidhiyo yega yega 2 nguva pasvondo nezuva rimwe chete rekuzorora: MON, WED - Arms; HERE, FRI - Core; WED, SAT - Buns uye Zvidya. Kana iwe uchida kuwedzera mutoro, saka unogona kuita sarudzo muhurongwa hwako hwekusimbisa cardio Workout. Tinokukurudzira kuti utarise: Wepamusoro makumi maviri epamba cardio Workout kubva kuPopsugar.

Kwemakirasi iwe unozoda peya yeanogumburisa (1-2 kg) uye Mat ari pasi. Chirongwa ichi chakakodzera chikamu chekutanga uye chechipiri chekudzidzisa, asi unogona kuomesa iko kurovedza, kana iwe ukatora dumbbells huremu hwakawanda. Ita chirongwa ichi kwemwedzi mumwe uye enda kune mamwe mapurogiramu akaomarara Jillian Michaels.

Izvo zvakanaka nezvakaipa zvechirongwa Kupisa Muviri, Amai Vane Hutano

zvayakanakira:

  1. Muviri unopisa, Amai vane hutano hwakaomarara pakurema uye kuvaka muviri wakanaka mutete. Iko kusanganiswa kweaerobic uye uremu kudzidziswa kunobatsira iwe kupisa makoriyori uye kutungamira kune mhasuru toni.
  2. Chirongwa chakanakira kuwana chimiro chitete mushure mekusununguka. Paakagadzira aya mavhidhiyo Jillian Michaels akabatana nenyanzvi inozivikanwa mumunda wehutano hwevakadzi vane nhumbu (Andrea Orbeck) kugadzira zvidzidzo zvinonyanya kushandurwa kwemuviri mushure mekubata.
  3. Iyo yakaoma zvakare yakakodzera zvakakwana kune vanotanga mukusimba. Kurovedza muviri kuri nyore nemutoro uripo kunokubatsira zvinyoro nyoro kupinda mumitambo yemitambo.
  4. Chirongwa ichi chinosanganisira 3 kurovedza muviri: wepamusoro muviri, wezasi muviri, cor. Iwe unozoshanda pamusoro pemuviri wako wese kana unogona kutarisa chete pane yakatarwa dambudziko nzvimbo.
  5. Gillian akapinda muchirongwa chemitambo yechinyakare pasina kusanganisa kwakaomarara uye mitsipa. Kunyangwe zvakadaro, angangoita ese maekisesaizi anosanganisira akati wandei makuru masuru mapoka, achikubvumidza iwe kupisa macalorie nemafuta.
  6. Kune izvo zvidzidzo, iwe unongoda chete zvidhoma uye Mat.

nezvayakaipira:

  1. Kumanikidzwa kuodza moyo avo vaitarisira mavhidhiyo matsva kubva kuna Jillian Michaels. Chirongwa ichi chakagadzirirwa yekutanga / yepakati chikamu uye hachina kukodzera kune avo vanga vachiita kugwinya kwemba.
  2. Gillian akafunga kusaisa chakaparadzaniswa chirongwa che cardio chekudzidzisa Muviri Unopisa, Amai Vane Hutano, nekudaro zvichiita kuti zviwanikwe, asi zvishoma kushanda.
Jillian Michaels - Muviri Unopisa, Amai Vane Utano paFitnessOnDemand™

Mhinduro pachirongwa Kupisa Muviri, Amai Vane Hutano:

Kupisa muviri, Amai vane hutano chirongwa chakaringana kwete chete chekudzoreredza chimiro chakanaka mushure mekusununguka. Iyo inokodzera kune vese vanoshanda muzvikamu zvepuraimari uye zvechipiri. Iyo nyoro uye inonakidza yakaoma kune iyo muviri wese ichakubatsira iwe kuwana mutete mutete mutumbi pasina dambudziko nzvimbo.

Onawo:

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