Kuuraya Maoko & Kudzoka: chirongwa Jillian Michaels wemaoko neshure

MunaSeptember 2015 Jillian Michaels akagadzira chirongwa chitsva chekuvandudza muviri wepamusoro. Kuuraya Maoko uye Kudzoka - uku kurovedza kuchakubatsira iwe kuonda uye kushanda nesimba pamhasuru dzemaoko neshure.

Jillian Michaels aburitsa akateedzana zvirongwa zvakaburitswa pasi pemhondi zita Killer. Iwo maviri ekutanga eakaomeswa akakumikidzwa mukuumbwa kwemakumbo akaonda uye magaro (Killer Buns & Zvidya) uye mudumbu (Killer Abs). Uyezve, pakupedzisira, kwakauya kutendeuka kwemaoko uye kumashure. Chirongwa Killer Arms & Back anovimbisa kuita yako yepamusoro chikamu yakatetepa, yakasimba uye taut. Ipo Gillian asingakanganwe kubatisa mhasuru dzemudumbu, zvidya uye magaro, saka iko kurovedzwa kunokodzera kuwonda kwemuviri wese.

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 yehurongwa Killer Arms uye Kudzoka

Kosi Killer Arms uye Kudzoka kunosanganisira kurovedzwa matatu akaomarara mazinga Basa rega rega rinotora maminetsi makumi matatu uye riine zvikamu zvina. Muchikamu chimwe nechimwe uchaita zviitwa zvishanu zvinodzokororwa mumakumbo maviri. Izvo zvakakosha kuti uzive kuti Jillian Michaels anodzidzisa mhasuru dzetriceps, biceps, mapfudzi, chifuva, kumashure kwete muchivande, asi chinobata muviri wese. Iwe unozoita maexercise anoshandisa ako zvakare zvidya, magaro uye mhanya, saka iko Workout inoshanda kune ese matambudziko matambudziko.

Mune ino yakaoma haugone kuwana simba chete, asi cardio-mutoro. Murairidzi anowedzera kufamba kweaerobic kukwidza kurova kwemoyo uye kupisa mafuta. Ziva kuti kunyangwe iyo yekutanga nhanho yekuomarara Killer Arms & Back haigone kunzi yakapusa. Kutanga kudzidziswa kweichi chinetso, zvinodikanwa kuve neyakaenzana nhanho yekudzidzira. Nekudaro, pamwe nechirongwa chaJillian vane vasikana vaviri, mumwe wavo anoratidza yakapusa vhezheni yechiitwa. Saka unogona kugara uchichinjisa kurovedza muviri kwehuremu hwako. Kwemakirasi iwe unozoda seti yemadhibheri uye Mat.

Maitiro ekuita Killer Arms & Kudzoka? Unogona kupedzisa yega yega nhanho kwemazuva gumi, uyezve kosi yacho ichagadzirirwa mwedzi mumwe chete. Uye iwe unogona kusanganisa zvirongwa kubva kune "Vaurayi" pakati pavo, nekudaro uchidzidzisa muviri wese zvakanyatsonaka uye nekubudirira sezvazvinogona. Semuyenzaniso:

  • MON: Kuuraya Maoko & Kudzoka
  • W: Kuuraya Mabhanzi & Zvidya
  • WED: Muurayi Abs
  • ZVINOKOSHA: Kuuraya Maoko & Kudzoka
  • FRI: Kuuraya Buns & Zvidya
  • SAT: Muurayi Abs
  • Zuva: zuva rekuzorora

Zvakanakira chirongwa ichi:

  1. Iyo yemhando chirongwa chetsandanyama toni mumaoko, mapendekete, chifuva uye musana. Iwe unozadzisa iyo yakatetepa uye toni yepamusoro chikamu pasina mhedzisiro ye "pumped" mhasuru.
  2. Iko kurongedzerwa kurovedza kunosanganisira mhasuru dzehudyu, magaro uye muchina. Iwe zvakare urikuenda kunoshanda pakuumbwa kwekusununguka kwemuviri wese.
  3. Iyo purogiramu ine matatu matanho ekuomerwa, saka iwe uchafambira mberi. Uye zvakare, panguva yekirasi inoratidza yakapusa uye yakaoma vhezheni yechiitwa: unogona kusarudza zvakanakira iwe.
  4. Gillian anowana akawanda matsva uye anonakidza kurovedza. Izvi hazvisizvo, kana kufamba kumwe chete kuchibva pane chimwe chirongwa kuenda pane chimwe.
  5. Iyo yakaoma inosanganisira Cardio Exercises yekuwedzera kurova kwemoyo uye kupisa mafuta.
  6. Chirongwa ichi chinobudirira kuzadzikisa kosi "Muurayi" yevekutsikirira uye yehudyu nemagaro, akatoburitswa kare.

nezvayakaipira:

  1. Iko kusimbiswa kuri pamaoko uye kumashure, saka kune vasikana vane chimiro chetriangle uye Apple kurovedza muviri kunogona kukonzera kusaenzana mumafomu.
  2. Ndokumbira utarise kuti chirongwa ichi hachina kuvakwa pane zvekuzviparadzanisa nemaoko nemapfudzi, uye kurovedza muviri wese nekusimbisa pachikamu chepamusoro.
Jillian Michaels Killer Maoko Uye Back Trailer

Ongororo pane chirongwa Killer Arms & Kudzoka kubva kuna Jillian Michaels:

Ichi chirongwa chitsva Jillian Michaels: Killer Arms & Back anovimbisa iwe kuti uvake toni maoko uye yakasimba musana. Basa rakasimba pachikamu chepamusoro chemuviri chinobatsira kushandisa mhasuru dzese uye kubvisa iwe wakawandisa huremu.

Onawo:

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