Mukati
Body Revolution naJillian Michaels vakafarira vanofarira kugwinya nguva pfupi yapfuura mushure mekuburitswa muna 2012. Chirongwa chakazara kwemazuva makumi mapfumbamwe, chinosanganisira kuwanda kwese kwekurovedza muviri nekusimba. Mukati memwedzi mitatu iwe unowana chaiko Chimurenga chemuviri wako.
Zvekudzidzira kumba tinokurudzira kuverenga zvinyorwa zvinotevera.
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
Nezve chirongwa Muviri Kumukira
Chirongwa Muviri Shanduko chakagadzirirwa kwemwedzi mitatu. Unofanira kushanda katanhatu pavhiki nezuva rimwe chete rekuzorora. Pakati pevhiki iwe unofanirwa kuita 6 kurema kudzidziswa kwemapoka akasiyana emhasuru uye 4 cardio Workout. Mavhiki maviri ega ega iwo mwero wekudzidziswa kwesimba, uye mamwe mavhiki mana - chikamu cheerobic. Simba kudzidziswa kwakakamurwa nemapoka emhasuru. Rimwe zuva iwe unoita maekisesaizi pamapfudzi, triceps, chifuva, abs uye quads, imwe yekumashure, biceps, dumbu, magaro uye kumashure kwehudyu.
Nekudaro, iyo chiyero cheMuviri Chimuko chine zvikamu zvitatu, iyo nguva yechikamu chega chega chevhiki ina. Muchikamu chekutanga, iwe unovandudza metabolism uye kupisa mafuta; mune yechipiri, simbisa mhasuru uye nekuvandudza muviri wako, pane wechitatu - simbisa mhedzisiro uye uunze muviri wako kuchimiro chaunoda. Kumavhidhiyo mapurogiramu Muviri Rumutsiridzo yaisanganisira yakazara khalendari yemakirasi, saka zvakangofanirwa kuitevedzera zuva nezuva kwemazuva matatu.
Chikamu chekutanga chingaite senge chiri nyore zvakakwana, saka unogona kutotanga kusahadzika nezvakakodzera chirongwa ichi. Asi muchikamu chechipiri uchaongorora mutoro wakatarwa. Zvirinani kuisa pane akati wandei maviri emadhibhuru ekusiyanisa iwo zvichienderana nemapoka akadzidziswa emhasuru. Zvakare zvebasa iwe zvauchazoda yakakosha chubhu expander. Kwete iyo inonyanya kudiwa yekutsvaga, iyo isingawanzo kuwanikwa mune mamwe mapurogiramu Jillian Michaels. Nekudaro, zvinobatsira iwe kune zvimwe zviitiko, saka tinokurudzira kuti utenge.
Tubular expander: sei kusarudza + 30 kurovedza muviri
Pamberi pekutanga kwedzidzo, Jillian anokurudzira mukati mevhiki kuzunza metabolism yako. Ungazviita sei? Murairidzi anopa mazuva manomwe anotevera chirongwa chakakosha chekuvandudza metabolism yako uye kugadzirira muviri kunyatsodzidziswa. Mazuva ese iwe unoita maviri ekurovedza muviri kubva kuchikamu chekutanga chemangwanani - simba, husiku - aerobic. Izvo hazvina kuoma, asi nekuda kweiyi putika mutoro iwe unozadzisa kukurumidza kwemetabolism yako. Chikamu chekugadzirira hazvisi zvekumanikidza kuti uite, unogona kutanga kutevedzera yekarenda karenda nevhiki rekutanga.
Izvo zvakanaka nezvakaipa zveMuviri Shanduko
Chirongwa ichi chine zvakawanda zvakanakira uye chakanakira vanhu vari pakati nepakati mamiriro emuviri, kunyange vazhinji vachikanganisa vachiona seyakaomarara uye yakaoma. Zvisinei, kana iwe uchifunga kuti zvakaoma kwauri, ndinokukurudzira kuti ubvunze sarudzo yekushanda Jillian Michaels kune vanotanga.
zvayakanakira:
- iyo kosi yakagadzirirwa kwemazuva makumi mapfumbamwe, kureva kuti iwe unotova nezvakagadzirirwa-zvakagadzirirwa zvirongwa zvedzidzo kwemwedzi mitatu;
- chirongwa ichi chakasiyana kwazvo: mukati mevhiki urikuita 3 dzakasiyana kurovedzwa;
- Muviri Shanduko musanganiswa wakanaka wesimba uye aerobic kurovedza muviri;
- kuchirongwa kwaisanganisira chirongwa chekudya zvinovaka muviri, karenda uye tsananguro yekudzidziswa;
- mazuva ese iwe unopedza kudzidziswa naJillian maminetsi makumi matatu chete;
- MuMuviri Rumutsiridzo kutsvaga kunonakidza: asati aurayiwa, unofanira kupfuura vhiki-refu kurovedzwa-kwesimba simba izvo zvinobatsira kukurumidza metabolism yako uye kugadzirira muviri wako kunetseka;
- mukati mehurongwa hwemwedzi mitatu, uchibva pachiyero chakareruka uchienda kune ichi chakasimba, iwe unozonzwa sekuvandudza muviri wako nesimba rako.
nezvayakaipira:
- havazi vese vanogona kumira zvakafanana chirongwa chinomhanya kwemazuva makumi mapfumbamwe;
- kudzidzira chaiyo expander, izvo zvingangodaro uchafanirwa kutenga zvimwe.
Chirongwa Muviri Shanduko ine zvakawanda zvakanakira uye chaizvo iko kuzere kurovedza muviri. Nekudaro, kana iwe ukaita naJillian nguva nenguva, saka pamwe iwe unofanirwa kusarudza rakasiyana chirongwa: Zvese zvekudzidzira Jillian Michaels mune iri nyore pfupiso tafura!