Jillian Michaels Slender chimiro mukati memazuva makumi matatu (30 Day Shred)

Chimwe chezvirongwa zvakakurumbira Jillian Michaels chaive "Slim nhamba mazuva makumi matatu (30 Day Shred)". Iyi kosi kurovedza yakaita kuputika mukuda kurasikirwa nehuremu: mwedzi mumwe chete iwe unobvisa huremu hwakawanda uye unoita kuti muviri wako uve wakanaka uye wakwane

Zvekudzidzira kumba tinokurudzira kuverenga zvinyorwa zvinotevera.

• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo
• Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
• Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza

Nezve Workout Jillian Michaels "Slim nhamba 30 mazuva (30 Day Shred)"

"Slim nhamba 30 mazuva" - yakakosha kosi yakagadzirwa naJillian kune vanotanga mukusimba uye mitambo. Iro Workout rinongotora chete maminetsi makumi maviri nemashanu, izvi zvinokwana kumwedzi wekudhonza muviri uye nekukubatsira kuti uderedze huremu. Iyo kirasi tsika inotanga neiyo pfupi inodziya-up uye inoguma nehureti. Hazvikurudzirwi kuvasvetuka, nekuti muviri wako unofanirwa kugadzirira mutoro.

Chikamu chikuru maminetsi makumi maviri uye chiri 20-3-2. Chii? Iyo inoshanda kwazvo nzira yekusimba kubva kuna Jillian: 3 maminetsi urikuita kudzidziswa kwesimba, 2 maminetsi cardio uye 1 miniti yemudumbu kurovedza. Mukupedzisira, iwe unosimbisa mhasuru uye unoteura huremu hwakawandisa.

Chirongwa "Slim nhamba mazuva makumi matatu (30 Day Shred)" ine matatu nhanho, imwe neimwe yaunoita kwemazuva gumi:

1. Chikamu chekutanga ndeche inotsungirira kuomarara, uye tichienzanisa neyechipiri neyechitatu vangatoti, zvakapusa. Usaverenge, hongu, zvekufamba, asi mutoro unowanikwa nyore. Unozviita mukati memazuva gumi, ndoda mazuva manomwe pavhiki, uye enda padanho rechipiri.
2. Chikamu chechipiri ndiye asingadiwe uye akaomesesa. Mushure mekufamba kwekutanga, chikamu chechipiri chakanyanya kutakura mutoro. Yaive kubva padanho repiri iwe uchaona shanduko yemhando mumuviri wako. Usarase kudzidziswa, kunyangwe kana chikamu chechipiri chingaite senge chinotyisa.
3. Chikamu chechitatu ndeche inowanikwa kupfuura yechipiri. Uye muviri wako wave wakaoma, mizhinji yako hauchisina kutya, uye kuratidzwa mugirazi kunofara. Mazuva gumi echitatu nhanho, uye pano zvatova zvinokwanisika kufunga zvekuita mushure mekosi "Sedov".

Saka, ronga 30 Zuva rakabvarurwa nderekuti:

• Kubva 1 kusvika 10 zuva: yekutanga nhanho
• 11th kusvika pazuva rechi20: chikamu chechipiri
• Kubva 21 kusvika 30 zuva rechitatu nhanho

Ndiri kureva, zuva rega rega iwe unoita vhidhiyo nezve 20-25 maminetsi. Kana iwe uchida kuwedzera mutoro kuti uwane mhedzisiro inokurumidza, unogona kuwedzera kumwe kurovedzwa Jillian Michaels kana kudzidzisa vamwe varairidzi. Asi kana uchingotanga, ini ndinokuraira iwe kuti udzidzise mwedzi wekutanga muchirongwa 30 Day Shred.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Zvakanakira kurovedza muviri "Slim nhamba 30 mazuva (30 Day Shred)":

• kureba kwayo maminetsi makumi maviri nemashanu chete;
• yakakodzera kunyange vatsva mumutambo;
• kuomarara kwesimba, maekisesaizi, uye kurovedza muviri kweiyo abs kunobatsira kukurumidza kupisa zvakawandisa macalorie uye kusimbisa mhasuru dzako;
• neichi chiitwa iwe unoda kugwinya, iwe uchave unokwanisa kuve neinosvika seiyi, yakajeka uye inoshanda.

Mibvunzo nemhinduro zvekudzidziswa kweiyo "Slim chimiro mazuva makumi matatu (30 Day Shred)"

1. Ini ndinoita yekutanga nhanho "Sedov" mukati memazuva gumi. Kumhanyisa chirongwa ichi kwaive nyore kupfuura mazuva ekutanga, asi zvakadaro zvakaoma. Ini ndinofanira kutanga yechipiri nhanho?

Chaizvoizvo zvakakosha. Chikamu chechipiri chichava, nenzira, chakanyanya kuomarara, asi kunonoka hakuna basa. Kutanga, kana muviri wako uchinge wajaira kurovedza muviri kwazvino, kushomeka kushoma kwaanowana kubva mukudzidzira. Kechipiri, hazvina musoro kuita "munzvimbo yekunyaradza", kuti urege kuonda.

2. Ndinoita Jillian 30 zuva Kubvarura. Nhasi ndakayera ndikaona kuti ndawana 1 kg! Zvinoitika, ndiri kukora?

Kwete, zvingangoitika kubva pakushanda nesimba nyama dzako dzinotanga kuchengetedza mvura. Mushure memasvondo maviri nemasere, huremu hunodzikira, asi zvese iwe uchaona mhedzisiro muhuwandu hwadzikira Verenga zvakawanda nezve izvi mune chinyorwa: Chii chekuita kana huremu huchiwedzera mushure mekurovedza muviri?

3. Tinofanira kuita mazuva ese makumi matatu akateedzana pasina mazuva ekuzorora? Ichokwadi here?

Muchokwadi, icho chaicho chaicho, kunyanya sezvo kudzidziswa kwacho kuri kupfupi. Anopa zano Gillian kuti aite mazuva ese makumi matatu asina mazuva ekuenda, asi kana iwe uchitya kuti usakwanise kurarama, vhiki rimwe chete rekuzorora harizove rakakosha.

4. Ndeupi rudzi rwezvimedu zvinyoro chibvumirano chiri nani?

Kune avo vane chiyero chekusimba, unogona kushandisa dumbbells 0,5-1,5 kg. Kune avhareji 2 kana 3 lbs. Mukurovedza muviri kwaisanganisira mhasuru dzeruoko nemuviri wepamusoro, kuitira kuti huremu hwakadai huve hwakakwana.

Onawo:

• Wepamusoro makumi mashanu anonyanya kushanda kurovedza muviri + chirongwa chekurovedza muviri
• Wepamusoro 15 TABATA kudzidziswa kubva kumudzidzisi wePoland Monica Kolakowski
• Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri