Yakakwana abs naJillian Michaels: yakagadzirira kusimba chirongwa chemwedzi mina

Mukati

Fitness chirongwa naJillian Michaels weab uye mudumbu

Huru sarudzo yemavhidhiyo epamba dzimwe nguva inogona kundibata. Ndosaka tichikupa chirongwa chekusimbisa muviri kuti ugadzire muchina wakanaka naJillian Michaels. Zviponese kubva pakupambadza nguva uchipfuura neese ekudzidzira mukutsvaga kwakakodzera.

Kana iwe uchida, iwe unogona kugadzirisa chirongwa chemuviri kuti upfupise kana kurebesa. Bvisa chero dzidziso, kana zvinopesana nekuwedzera. Usatya kuedza uye kusanganisa zvirongwa zvakasiyana. Usasungirirwa pamabasa ekushambadzira Jillian Michaels kune vezvenhau, edza kuvabatanidza nezviitwa zvemuviri wese.

Onawo:

Maitiro ekubvisa mativi: epamusoro 20 mitemo 20 kurovedza muviri
Wepamusoro makumi mashanu ekurovedza muviri etsandanyama dzemudumbu: sungisa muchina
Wepamusoro gumi nemaviri cardio anoshanda kubva kuFitnessBlender, nekusimbisa padumbu
Wepamusoro gumi nematanhatu epfupi anoshanda ekushanda kweiyo abs kubva kuBlogilates

Fitness chirongwa naJillian Michaels weab uye mudumbu

Nekudaro, data rekusuma: iwe uri wekutanga, yako huru dambudziko nzvimbo - dumbu nehudyu. Ndeapi mapurogiramu Jillian Michaels emuchina wekudhinda waunofanira kusarudza uye, zvakanyanya kukosha, maitiro ekuasanganisa iwo pamwe nemumwe? Isu tinokupa iwe inochinjika-yemwedzi mina yekudzidzisa chirongwa, icho iwe chaungade kuchinjira ivo pachavo.

Urongwa hwakagadzirwa pahwaro hwekudzidziswa ka6 pavhiki. Asi iwe unogona kudzikisa kuwanda kwezvikamu zvinoenderana nekugona kwako. Nekudaro, cherekedza kuti kudzidziswa kunofanirwa kuve kanokwana kana pavhiki. Tichifunga nezvehurefu hwavo, uye mutoro, kuita zvisingawanzo kuita zvine musoro.

Mwedzi wokutanga

Mwedzi wekutanga unogona kunzi unochinja kana muviri uchingojairira kurovedza muviri. Yekutanga nguva haina musoro zvakanyanya kusarudza zvirongwa zvine tarisiro pane vezvenhau. Zvirinani kutanga nekurovedza muviri wese uyo unototanga: Mazuva makumi matatu Akabvarurwa kana Kubvarurwa muna 30. Iwo achabatsira muviri wako kugadzirisa, kugadzirisa metabolism uye kwemwedzi kupa yekutanga inoonekwa mhedzisiro.

Iyo chirongwa Slim inoratidzira mumazuva makumi matatu (30 Day Shred) inopa matatu mazinga ekuoma. Kufunga kupera kwevhiki rimwe nerimwe danho kunotora mazuva masere kusvika masere. Mukukamurwa mukati makumi matatu kunopa mazinga mana akaoma, kureva kuti unoenderera kune inotevera nevhiki imwe neimwe nyowani. Kwemazuva makumi matatu ekutanga iwe wajaira kutakura kubva kuna Jillian Michaels uye unozokwanisa kuenderera kune mamwe mapurogiramu akaomarara.

Zvese zvekudzidzira Jillian Michaels mutafura

Mwedzi wechipiri

Kutanga kubva pamwedzi wechipiri, iwe unofanirwa kutarisa padumbu. Saka isu tinokupa iwe chiitiko ichi: katatu pavhiki kuti Killer Abs ishande padumbu, ka3 - Kickbox Fastfix sekurovedza muviri uye ka2 - shanda pamusoro pemuviri wese. Nei zvese zvinhu zvitatu zvakakosha, verenga nhanho-nhanho mirairo yekudhinda, iyo yakanyorwa pamusoro.

MON: Muurayi Abs
W: Kickbox Fastfix (chikamu 3)
WED: Muurayi Abs
THU: Yakanyanya Shed & Shred
FRI: Muurayi Abs
SB: Kickbox Fastfix (chikamu 3)
Zuva: zuva rekuzorora

Killer Abs inopa nhanho nhatu, ugovapa zvakaenzana kumazuva ese makumi matatu. Kubva kuExtreme Shed & Shred - chikamu chechipiri, saka yega yega inoita kwemavhiki maviri. Iyo Kickboxing icho chikamu chechitatu chinoratidzira kutarisisa pamhasuru dzemudumbu, asi kana uchida iwe unogona kuita yekutanga kana yechipiri chikamu.

Mwedzi wechitatu

Mumwedzi wechitatu, chirevo chinoramba chakangofanana, asi kurovedza kwakaomesesa:

MONI: 6 vhiki nhanhatu-pack (Flat mudumbu mumavhiki matanhatu)
MITU: Cardio yeMuviri Shanduko
WED: 6 vhiki nhanhatu-pack
THU: Rimwe Svondo Rakatsemurwa (chikamu chemagetsi)
FRI: 6 vhiki nhanhatu-pack
SAT: Cardio yeMuviri Revolution
Zuva: zuva rekuzorora

Mu "Flat mudumbu mumavhiki matanhatu" inosanganisira kudzidziswa kwematambudziko maviri, kwevhiki mbiri imwe neimwe. Cardio yeMuviri Rumutsiridzo ine nhanho nhatu dzekuoma, asi zvirinani kutarisa kugadzirira kwako: kana iwe ukaita iwo mwero wakaenzana kwemwedzi, hapana chekutya nazvo. Uye kamwe chete pasvondo ita chikamu chehafu-yeawa zviine zviyero kubva kune Rimwe Vhiki Shred.

Mwedzi wechina

Kwemwedzi mitatu haungogadzirise muviri wako chete nekuvandudza kugwinya kwavo. Uye pakupedzisira, iwe wagadzirira kushushikana kwakanyanya kusanganisa iyo yawanikwa mhedzisiro.

MON: Muurayi Muviri (dumbu)
W: Deredza uremu, mhanyisa metabolism
WED: Muurayi Muviri
THU: Hapana nzvimbo dzine dambudziko
FRI: Muurayi Muviri
SB: Deredza uremu, mhanyisa metabolism
Zuva: zuva rekuzorora

Muurayi Muviri mune 3 yekurovedza muviri, uye imwe yacho ndeyeiyo abs. Zviite katatu pasvondo kuti ushandise tsandanyama dzemudumbu. Kune cardio ita zvakanyanya kurovedza muviri "mhanyisa metabolism yako." "Hapana nzvimbo dzine dambudziko" - sechirongwa chemuviri wese.