Mukuru Mukunda (2005): zvishanu zvekushanda pamwe naJillian Michaels wekudzikisa uremu

Mukunda Mukurusa ndeimwe yemapurogiramu ekutanga Jillian Michaels, akaburitswa muna 2005 kusati kwaburitswa "Slim nhamba mazuva makumi matatu". Kunyangwe paine chokwadi chekuti vhidhiyo iyi yakagadzirwa pamusoro pemakore gumi apfuura, haasati arasa kukosha uye kugona kwete kwakaderera pane kudzidziswa kwazvino uno.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

  • Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
  • Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
  • Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
  • Ungasarudza sei kumhanya neshangu: bhuku rakazara
  • Rutivi rwenzvimbo yedumbu uye chiuno + gumi sarudzo
  • Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
  • FitnessBlender: matatu akagadzirira Workout
  • Kugwinya-chingamu - giya rakanyanya-rinobatsira revasikana

Tsananguro yehurongwa Mukunda Mukurusa

Muchirongwa Mukuru Mukunda Jillian Michaels anoshandisa musimboti wekudzidziswa kwedunhu. Iwe uchabatanidza zviyero uye maekisesaizi eobob kuti upise max macalorie uye chengetedza mhasuru mutoni uye kubvisa huremu hwakawandisa. Maekisesaizi ane dumbbells akapindirwa nekusvetuka, saka gadzirira kushanda nesimba uye dikita rakanaka. "Ok vakomana, ngatitangei!" - kukurudzira kunoti kwauri Gillian.

Mune chirongwa Mukuru Mukuru akauya muzvikamu zvishanu zvekudzidzisa zve 5 maminetsi:

  1. Chimiro-Kumusoro Kumberi: kurovedza muviri pachifuva, mapfudzi, triceps, dumbu uye chidya.
  2. Chimiro-Kumusoro Kumashurekurovedza muviri kune biceps, musana, dumbu, magaro nemakumbo.
  3. Cardio Kickbox: cardio Workout yakavakirwa pakickboxing
  4. Wedzere Yakazara Yakatarisana: kurovedza pachifuva, mapendekete, matiki, dumbu nezvidya.
  5. Kudza Kudzoka Mukuita: kurovedza kwema biceps, musana, dumbu, magaro nemakumbo,

Kwese kurovedzwa mukuwedzera kune kurovedza matoni kune mhasuru kunosanganisira madioio zvikamu. Munguva yekirasi, moyo wako wekurova unogara uri munzvimbo yegyrosigma. Izvi zvinokubatsira iwe kupisa macalorie uye kubvisa akawandisa mafuta sekubudirira sezvazvinogona. Basa rega rega rinoratidzira rakasarudzika, risingadzokorori seti yekurovedza muviri.

Ita chirongwa ichi kashanu pavhiki, uchichinjana pakati pezvakatsanangurwa pamusoro apa hafu-awa Workout. Mazuva ekuzorora anogona kuve, semuenzaniso, zviise wega neChitatu neSvondo, asi kana iwe uchida kutora mabreak kune mamwe mazuva, iwe unogona kuronga pahungwaru hwavo. Kwapera mwedzi mushure mekirasi neuyo Mukurusa Mukuhwina iwe uchaona kwete chete shanduko yechimiro chayo, asi zvakare kugadzirisa kutsungirira uye simba.

Kwemakirasi iwe unozoda vaviri vezvidhoma uye nhanho chikuva. Jillian Michaels anokurudzira kushandisa dumbbell inorema 1-2 kg. zvine mutsindo, tanga nemaremu akareruka, zvishoma nezvishoma uchiwedzera mutoro. Zvevhidhiyo Cardio Kickbox zvimwe zvekushandisa hazvidiwe. Ndokumbira utarise kuti Mukunda Mukurusa haana kukodzera chete kune vanotanga asiwo kune vane ruzivo vadzidzi.

Zvakanakira chirongwa ichi:

  1. Iko simba rekushandisa pamwe chete nezvikamu zveaerobic zvinopa yakanyanya kupisa-kupisa uye kurema-kurasikirwa munguva pfupi.
  2. Iwe uchashanda pane ese matambudziko nzvimbo: maoko, chifuva, dumbu, musana, magaro nemakumbo. Kuita maekisesaizi nezviyereso kunoita kuti mhasuru dzako dzitaure uye nekuvandudza kunaka kwemuviri.
  3. Iyo yakaoma yaisanganisira sevazhinji sevashanu akasiyana ekurovedza! Iwe hauzove nenguva yekufinhwa, uchichinjana pakati pavo.
  4. Jillian Michaels anoshandisa zvidzitiro zvechinyakare zvemapoka akasiyana emhasuru pasina tangle dzakaomarara: yakapusa asi inoshanda kwazvo.
  5. Ingori hafu yeawa pazuva kuitira kudhonza muviri mushure memwedzi chete wemakirasi.

Izvo zvinokanganisa chirongwa:

  1. Izvi zvinopa maitiro ekukanganisa asina kukodzera kune vanhu vanowanzo kukuvara. Ive neshuwa yekupinda mune sneakers uye chengetedza hunyanzvi hwekusvetuka, squats, kumhanya.
  2. Kazhinji, kudzidziswa naJillian Michaels hakudi zvimwe zvekushandisa (kunze kwemahara emahara), asi pano iwe unozofanirwa kukwirisa chikuva.
Jillian Michaels Mukuru Mukunda DVD Kuisa: Kwiridzira - Yakazara Mberi

Kana iwe uchida aerobic uremu kudzidziswa, ipapo Mukurusa Mukundi anonyatso kufadzwa.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Leave a Reply