Muurayi Abs: chirongwa cheiyo abs uye yemhasuru system kubva kuna Jillian Michaels

Killer Abs ndeimwe yekudzidzira Jillian Michaels pane abs uye chiuno. Imwe nguva mushure mekuburitswa kwe "Flat dumbu mumavhiki matanhatu" murairidzi akagadzira chirongwa chitsva chekugadzira muchina wakanaka.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

  • TABATA Workout: gumi seti emitambo yekudzikisira uremu
  • Wepamusoro makumi maviri akanakisa kurovedza muviri kwemaoko mashoma
  • Kumhanya mangwanani: shandisa uye kugona uye nemitemo yekutanga
  • Simba kudzidziswa kwevakadzi: chirongwa + kurovedza muviri
  • Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
  • Kurwiswa: nei tichida + makumi maviri sarudzo
  • Zvese nezve crossfit: zvakanaka, njodzi, kurovedza muviri
  • Maitiro ekudzikisa chiuno: matipi & maekisesaizi
  • Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting

Nezve chirongwa Jillian Michaels: Muurayi Abs (Kuuraya muchina)

Dumbu uye zvidimbu zvevasikana vazhinji inzvimbo chaiyo yedambudziko. Ndokusaka Gillian aine muArsenal ayo zvirongwa zviviri zvekudzidza kweichi chikamu chemuviri. Kosi Killer Abs ine matatu matanho ekuoma, rimwe nerimwe rayo rinofanirwa kupedzwa mukati memazuva gumi. Chikamu chekutanga chingaite kunge chiri nyore kwazvo, asi chechipiri uye chechitatu kumanikidza kunowedzera. Pakazara, iyo kosi yakagadzirirwa kuitisa kwemwedzi kwaunosimbisa dumbu uye kubvisa mativi. Jillian anokurudzira kuita katanhatu pavhiki, uchisiya zuva rimwe rekuzorora.

Iyo nguva yekurovedza kwega kwega kubva kukosi "Kumisa muchina" maminetsi makumi matatu. Chimiro chechidzidzo chinosanganisira zvikamu zvina. Chikamu chimwe nechimwe chine zviyero zvishanu zvinodzokororwa kaviri. Chikamu chimwe nechimwe chinogara kwemaminetsi matanhatu kusvika matanhatu. Kudzidziswa kwedunhu inzira inodiwa naJillian Michaels. Chikamu chakakura chezviitwa kubva kuKiller Abs masimba mune zvakasikwa, asi kune cardio-kurovedza muviri kukwidza kurova kwemoyo uye kupisa mafuta. Nekuda kwezvinhu zve cardio uye zvinowanzochinja shanduko yekurovedza muviri inomhanya nekumhanya nekukurumidza

Kuti uite zvirongwa iwe unozoda dumbbells anorema 1 kusvika ku4 kg zvichienderana nekugadzirira kwako kwemuviri. Tinokurudzira kuti utange ne 1.5-2 kg ndiyo huremu hwakakwana hwevasikana vemuviri wepakati kugwinya. Kana iwe uchida kutakura pamakumbo zvinogona kusanganisira mune yako chirongwa chekudzidzisa chinodiwa nemapurogiramu mazhinji ezvidya nemagaro Killer Buns uye Thinghs.

Zvakanakira zvekushanda Killer Abs:

  1. Iyo kosi inotarisa pane chaiyo chikamu chemuviri: dumbu. Izvi zvinoreva kuti chidzidzo chakanangana nenzvimbo yedambudziko iyi.
  2. Ichi chirongwa chine matatu matanho ane chinofambira mberi chinetso. Nekuvandudzwa kwehutano hwako kuchakura uye kusimba kwekurovedza muviri.
  3. Gillian, senguva dzose, akafadzwa nekuita kwayo kusiri kudiki. Kunyangwe avo vakapinda muzvirongwa zvaro, kumwe kufamba kweKiller Abs kwaizove kutsva.
  4. Kana iyo yekutanga nhanho iri yakanaka nepakati maererano nemutoro, saka yechipiri neyechitatu zvirokwazvo vanofanira kudikitira.
  5. Kubudirira kwekutsvedza kwenzvimbo kwave nenguva kubvunzwa. Saka Jillian Michaels anopa kudzidziswa kwemuviri wese. Iwe unodzidzisa makumbo nemaoko, asi kushandiswaonKusimbiswa kweLSI kunoiswa padumbu.
  6. Kurovedza kunoitika nekukurumidza, izvo zvinobatsira mukuwedzera pakusimbisa mhasuru kupisa mafuta emimba.

Nezvayakanakira Workout Killer Abs:

  1. Killer Abs inopa zviitwa zvipfupi, zvinoshanduka kazhinji. Izvi zvinogadzira kumwe kupokana muchirongwa.
  2. Iwe unozodzidzisa muviri wese, asi pamwe iwe uchapfuura zvakaringana mutoro pane dumbu mhasuru.
Jillian Michaels - Killer Abs Workout trailer

Chii chiri nani pane Killer Abs kana "Flat mudumbu mumavhiki matanhatu"?

Ose maviri kurovedza chinangwa chimwe ndechekushanda dumbu rako uye chiuno. Zvisinei pane mimwe misiyano. Zvinotendwa kuti Gillian akaita danho rekugadzira Killer Abs mushure mekuwongorora kwakasanganiswa kwechirongwa chake chekutanga. Iyo hunyanzvi ye "Flat dumbu mumavhiki matanhatu" inoratidza kurovedza pamwe pamwe nehurefu hwekupomba. Kurovedza kunosanganisira kurovedza muviri zvakanyanya, saka kunoitika mukumhanya kwakanyanya. Mukutaura, izvi zvinonzwisisika, nekuti mafuta edumbu haazochenese akajairwa crunches asina cardio Workout

Killer Abs yakanyanya kusununguka, kunyange iriwo vasikana mitambo yemitambo. Jillian akasanganisira akawanda maekisesaizi emuviri wese, ayo anosanganisira kwete chete mhasuru dzemudumbu asiwo mhasuru dzemuviri wese. Pane imwe nguva iwe ungatomboita kunge wakaomesesa iwe kudzidzisa makumbo nemaoko. Asi zvakadaro chikamu chikuru chekurovedza muviri chinosanganisira chikamu chepakati chemuviri.

Pamusoro pe, a ”Flat mudumbu” uye “Kumisa muchina” vane chimiro chakasiyana chekudzidzisa. Sezvatotaurwa pamusoro apa, Killer Abs yakakamurwa kuita zvikamu zvina, uko madenderedzwa maviri ari mashanu akasiyana maekisesaizi. "Flat dumbu" Gillian akapatsanura chirongwa chose muzvikamu zviviri: muchikamu chepiri dzokorora zviitwa kubva muchikamu chekutanga. Uye vazhinji vanongova vasina simba rekuita nemazvo chikamu chechipiri chekudzidzisa.

Nyatsoongorora kuti ndechipi chirongwa chinonyanya kushanda Muurayi Abs or "Flat mudumbu mumavhiki matanhatu" hazvigoneke. Naizvozvo zviri nani kusarudza zvinoenderana nezvavanoda ivo. Iwe unogona kunyange kuyedza kusiyanisa pakati pezvidzidzo zviviri izvi. Kutanga, iwe hauna nguva yekufinhwa kana imwe kana imwe yechiitwa. Uye chechipiri, zvirongwa zvakasiyana zvinobatsira kuita zvakanyanya kushandiswaonnhamba yakakura kwazvo yemhasuru.

Tinokukurudzira kuti uverenge chinyorwa: Yakakwana abs naJillian Michaels: yakagadzirira fitness chirongwa kwemwedzi mina.

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