Chirongwa Jillian Michaels: Flat dumbu mumavhiki matanhatu

Chirongwa Jillian Michaels "Flat mudumbu mumavhiki matanhatu (6 Svondo Six-pack)" munguva pfupi iwe unozogadzira chiuno chako chiine mutete uye toni chimiro uye mutete. Kubata zuva nezuva kwehafu yeawa nemurairidzi ane mukurumbira wekuAmerica kugadzirisa muviri wako mumavhiki matanhatu chete.

Kana iwe uchifunga kuti iyo "Flat dumbu" inosanganisira chete zvidiki zvekumonyanisa crunches, iwe unozoshamisika. Jillian Michaels akagadzirira vateveri vavo mafuta chaiwo ekutsvaira kwaunofanira kutuka. Asi chii chimwe? Mushando wedombo wokutsikirira usina Cardo-mutoro: epamusoro mafuta mafuta haasi kuenda chero kupi. Ndokusaka chirongwa cheSvondo Svondo Chitanhatu-Paketi ichimhanya zvine hunyanzvi hwepamusoro.

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• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri

Nezve "Dumbu rakatsetseka mumavhiki matanhatu"

Chikamu cheiyo kosi inosanganisira maviri ekudzidzira zvikamu (yekutanga uye yechipiri nhanho), iyo nguva yeimwe neimwe maminetsi makumi matatu. Mavhiki ekutanga matatu iwe urikuita Chikamu 30, uye kubva pavhiki rechina, apo muviri wako unenge watogadzirira kutakura zvakanyanya, unogona kuenderera kusvika paNhanho 3. Kudzidzira akakodzera dumbbells (1-3 kg) uye yekurovedza Mat. Zvakawanda zvekurovedza muviri, izvo zvinobata zvepamusoro uye zvepasi abs zvinoitwa pasi.

Iko kudzidziswa kunosanganisira maviri macircuit: iwe unoita akateedzana eakanyanya maekisesaizi uye wozodzokorora iwo zvakare. Chidzidzo hachikurudzirwe kune vanotanga kugwinya: ne zero kudzidziswa muviri "nedumbu reFlat mumavhiki matanhatu" zvichanetsa kuita. Kana iwe uchida kudzikira uremu, asi asi usati uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita isingabvumirwe mumitambo inokatyamadza naJillian Michaels kune vanotanga.

Zvakanakira yepurogiramu:

1. Chirongwa ichi chinotarisa padumbu uye chiuno, saka kana iri nzvimbo yako yedambudziko, kudzidziswa kunobatsira kwazvo.
2. Iyo inongotora chete maminetsi makumi matatu: maawa 30 pavhiki uye unofara nekuratidzira kwako mugirazi.
3. Iyo "Flat dumbu mumavhiki matanhatu" inobatanidza zvakakwana kurovedza muviri uye cardio-mutoro weanoshanda zvakanyanya kuonda.
4. Gillian anoratidza iwo chaiwo mazuva echirongwa (mavhiki matanhatu), uyezve uchave nyore zvepfungwa kuchengeta kuchinangwa chako.

Izvo zvinokanganisa chirongwa:

1. Iko kusimbiswa kukuru mukurovedza kuri pachiuno uye padumbu, asi kudzikisa huremu munharaunda hazviite, saka zvine musoro kusarudza chirongwa chakazara chemuviri wese.
2. "Flat dumbu" haina kukodzera kune vanotanga, mutoro kunyangwe danho rekutanga rakakwira zvakakwana.
3. Kuti uite kudzidziswa kumwechete kwevhiki nhatu zvakaoma kwazvo, monotony yakadaro inogona kukurumidza kuuraya zvese zvako kukurudzira.

Ongororo pa "Dumbu rakatsetseka mumavhiki matanhatu" kubva kuna Jillian Michaels:

Nenzira, sarudzo huru yekuvandudza mashandiro echirongwa 6 Svondo Chitatu-Rongedza ndiko kuchinjika kwayo nekosi "Killer rolls". Rimwe zuva iwe unoita maekisesaizi emudumbu, rimwe zuva - rehudyu nemagaro. Kutanga, zvinobatsira kudzivirira monotony mukudzidzira. Uye chechipiri, ichave iri nzira yakazara yekudzora uremu.