Shred-it with weights: simba kudzidziswa naJillian Michaels

"Simba rekudzidzisa" naJillian Michaels ndeye Ye 30-maminetsi enguva yekudzidzira nehuremu kana dumbbells. Iye anoreva kune iwo mapurogiramu ayo achakubatsira iwe kudzikisira ako echinyakare makirasi, kana kuwedzera mutoro mairi.

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Nezve chirongwa ichi Jillian Michaels: Shred-it ine zviyereso

Chirongwa, kunyangwe iri zita reRussia, hachinei nechekuita nesimba rekudzidzira. Kuipaza-nezviyereso kudzidziswa kwepakati nepakati nehuremu hunorema muchimiro chezviyereso kana zvidhoma. Makirasi anomhanya paavhareji kumhanya, iwo maekisesaizi ari kunyanya kushanda, pamwe nekubatanidzwa kwemazhinji emapoka etsandanyama.

Kettlebell uremu hwaunosarudza zvichienderana nekugwinya kwako, Jillian Michaels anokurudzira kubva pa1 kusvika ku4 kg. Nekudaro, kudzidziswa hakuremi zvakanyanya kudzikisira huremu hushoma. Chirongwa chakakamurwa kuita zvikamu zvitatu. Chikamu chimwe nechimwe chine matatu kana mana maekisesaizi, anodzokororwa maviri kutenderera. Shred-it ine zviyero pakuzadza uye kugona hazvisi zvakaderera kune mamwe mapurogiramu Jillian Michaels.

Kurema: mabhenefiti ekudzidzira + kurovedza muviri

Saka, kosi yacho inosanganisira:

1. Mirayiridzo. Gillian anotaura nezvehunyanzvi hwekuita maekisesaizi nezviyereso. Ive neshuwa yekuona vhidhiyo, haina kushandurirwa muchiRussia, asi intuitively nzwisisa zvese.
2. Chikamu 1. Iyo nhanho yevatangi, inokodzera uye haina kujaira kuita zvemuviri. Pakati pekurovedza muviri kwakaoma pane squat kusvetuka, kunoitika muchikamu chekupedzisira. Nguva yakareba - maminetsi makumi matatu kudziya-uye sunga.
3. Level 2. Iyi nhanho yakanyanya kuoma, nekuti kuitiswa kwayo kunofanirwa kuve nesimba rakakwana muchikamu chepamusoro chemuviri wako. Uye zvakare, iyo tempo yekudzidzira yakakwira zvakanyanya uye inorovedza zvakakomba. Nguva yakareba - maminetsi makumi matatu kudziya-uye sunga.

Gillian haapi kurudziro nezvehuwandu hwemazuva panguva yaunofanirwa kuita yekutanga uye yechipiri nhanho. Nekuti haugone kudaidza "simba rekudzidzisa" chirongwa chakabatanidzwa, zvinokwanisika kuwedzera kune kumwe kudzidziswa Jillian Michaels kana kuzvisanganisira muchidzidzo chavo chekuchinja.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Zvakanakira chirongwa ichi:

• kurovedza muviri kuri nyore zvakakwana (kunyanya danho rekutanga), rakakodzera vatangi;
• inongotora maminetsi makumi matatu chete ne warmup uye sunga;
• chirongwa chinopa mutoro pamusoro pemuviri;
• Gillian anoshandisa akawanda asina kujairika kurovedza muviri iwe ausina kuona mune ake mamwe mavhidhiyo;
• kurovedza muviri ndiyo nzira yakanakisa yekushandisa corset mhasuru uye mhasuru yemuviri wepamusoro;
• chirongwa ichi chinosanganisira maviri mazinga ekuomerwa, saka iwe unozokwanisa kufambira mberi mukirasi.
• iyo yakaoma inoshandurwa mumutauro weRussia;

Izvo zvinokanganisa chirongwa:

• chirongwa chakakodzera kune vanotanga kana semutoro wekuwedzera.
• pakurovedza zvinodikanwa kuve nehuremu.

Kuti uwane mhedzisiro yaunoda, tinokukurudzira kuti uite "kudzidziswa kwesimba" 4-5 nguva pasvondo kwemwedzi. Iwe unogona zvakare kuiwedzera kune atovepo makirasi. Semuenzaniso, kosi Yakabvarurwa muna makumi matatu, asi kamwe chete pasvondo kusimudzira mhedzisiro uye kuwedzera kusimba kuwedzera kuchirongwa Shred-it ine zviyereso. Usatya kusanganisa, kuyedza, kutsvaga iyo yakakwana kusangana kwekudzidzira.

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