Jillian Michaels - Kutanga Shred (Workout yevatangi)

Muna 2014, Jillian Michaels akaburitsa kosi yevanotanga Beginner Shred. Chirongwa ichi chakanakira kwete chete kune avo vari kunyanya kuita zvemitambo. Asi zvakare kune avo vane huremu hwakanyanya kana vachangopora kubva pakubereka.

Kana iwe uchitsvaga mutoro wemuviri mutoro, chirongwa Chekutanga Shred chichava chako chakakwana mhinduro. Kudzidziswa kunogadzirira zvakakwana muviri wako kuita zvemuviri, kusimbisa mhasuru nekusimbisa muviri. Kubata maminetsi makumi maviri chete pazuva, iwe uchavandudza fomu yavo mushure memwedzi wekudzidzira.

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
• Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo
• 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

Nezve chirongwa ichi Jillian Michaels - Kutanga Shred

Kutanga Shred ndiko kutanga kukuru kwenzira yako kune yakanaka chimiro. Chirongwa ichi chakagadzirirwa ivo vanotanga, saka usatya kuzviedza, kunyangwe iwe usati wambotamba zvemitambo kana kumbotora nguva refu uchiita zvekuita. Kune makirasi iwe uchazoda ejimini Mat uye dumbbells. Kurema kwema dumbbells aunosarudza zvichienderana nekudzidzira kwako. Yakakurudzirwa kutanga ne 0.5-1 kg, nekuti mamwe maekisesaizi pamaoko nemapfudzi zvakanyatso kuomera kune vanotanga.

Ichi chirongwa chine matatu matanho ekuoma. Chikamu chega chega chine mazuva anosvika gumi, mushure meizvozvo unoenderera padanho rinotevera rekutambudzika. Ita Anotanga Kubvarura katanhatu pavhiki, rimwe zuva rega nyama dzako dzizorore. Chaizvoizvo, kana iwe uine mafungiro, unogona kudzidzisa mazuva manomwe pasvondo, zvakanyanya kukosha, kuverenga masimba. Mushure memwedzi wezvidzidzo iwe unogona kusarudza imwe chirongwa Jillian Michaels.

Kurovedza kwakakamurwa kuita zvikamu zvitatu. Chikamu chimwe nechimwe chinosanganisira maitiro mashanu akadzokororwa ka5. Chinyakare Jillian wedunhu kudzidziswa anogara achishanda muswe wese mumuviri wako. Pamwe chete nemurairidzi, maekisesaizi anoratidzwa nevasikana vaviri: imwe inoratidza vhezheni yakaoma, yechipiri - yakapusa. Inosanganisirwa mukudzidziswa uye kurerutsa maekisesaizi, asi ivo vanosevenzesa basa rekufananidzira.

Zvayakanakira Mutangi Akatsemurwa:

1. Chirongwa ichi chinopa mutoro wakapfava, saka iwe unozokwanisa kusanganisa zvishoma nezvishoma mumutambo mutambo.
2. Nguva yekudzidzira nguva ndeye maminetsi makumi maviri chete.
3. Iyo kosi yakakamurwa kuita matatu nhanho, saka paunofambira mberi kuomarara kwekudzidziswa kuchawedzera.
4. Maekisesaizi akareruka, asi anoshanda. Jillian haatombopa mutoro chete boka rimwe retsandanyama. Semuenzaniso, iwe panguva imwechete unodzidzisa mapfudzi ako uye quadriceps yemakumbo.
5. Kubatsira kukuru kwechirongwa kunowanikwa se cardio-mutoro. Kana mamwe mapurogiramu chimwe chezvipingamupinyi zvebasa chikave chinhu chinorema kushamisika kusvetuka, iyo Yekutanga Shred inopa iri nyore kwazvo kurovedza muviri.
6. Chirongwa ichi chakanakira vasikana vachangozvara uye kune avo vakafuta zvakanyanya.

Cons Mutangi Akatsemurwa:

1. Basa racho rakanyanya kusimba, kurovedza muviri kunongokodzera kune vazhinji vanotanga. Ndokumbira utarise kune zvimwe kudzidzisa Jillian Michaels kune vanotanga.
2. Chirongwa ichi hachina kushandurirwa mumutauro wechiRussia kusiyana nezvimwe zvakawanda zvivakwa Gillian, saka unofanirwa kuve neruzivo rweChirungu zvishoma kuti unzwisise mirairo yemurairidzi.

Vanhu vazhinji vanobvunza kuti ndeipi vhidhiyo zvirinani kuita iyo Yekutanga Mazuva makumi matatu Kubvarura kana Kupaza ("Slim nhamba 30 mazuva"). Izvo zvinofanirwa kucherechedzwa kuti Kutanga Shred iri chiedza - vhezheni yeiyo 30 Zuva Yakabvarurwa, saka yakagadzirirwa avo vanongogadzirisa kushushikana kwepanyama.. Kana iwe wagadzirira kuenda kuhutano uye usiri kutya cardio-mitoro, tora iyo 30 Day Shred. Chirongwa ichi chakanyanya kuomarara, asi chinoshanda.