Kudzidziswa naJillian Michaels zvemberi

Chirongwa Jillian Michaels zvinoshamisa zvakasiyana: pakati pavo muchawana zvidzidzo zvevanotanga uye vafambira mberi. Muchikamu chino, tinotarisa chete iwo ekurovedza muviri ayo akakodzera zvakanyanya kumberi mumunda wehutano. Kuti uwane ruzivo rwakadzama nezve chirongwa ichi, tinya pane iyi link irimo muzita rayo.

Kosi yega yega inotsanangurwa zvakadzama pawebhusaiti yedu, kana iwe ukabaya link unogona kuwana rumwe ruzivo rwakananga pane chimwe chirongwa chemuviri. Kuitira kuti zvive nyore kufamba muzvirongwa zvakawanda kubva kuna Jillian, ndinokuraira kuti uverenge chinyorwa ichi: Workout Jillian Michaels: chirongwa chehutano kwemwedzi gumi nemaviri.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
• Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
• Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
• Kurwiswa: nei tichida + makumi maviri sarudzo
• Zvese nezve Push-UPS: maficha echirongwa chechidzidzo. shanduro dzePush-UPS
• Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
• FitnessBlender: matatu akagadzirira Workout
• Simba kudzidziswa kwevakadzi vane dumbbells: kuronga + kurovedza muviri

Chirongwa Jillian Michaels chemberi

1. Muviri Wakaoma (Muviri Wakasimba)

Ivo avo vanoda kuita zvakakomba mutoro, ndeyekuita iyo yekurovedza "Yakaomarara Muviri". Chirongwa ichi chine zvikamu zviviri, asi atova pekutanga gadzirira ziya rakanaka. Workout inosanganisa zviyero uye maekisesaizi nemaekisesaizi emapoka akasiyana emhasuru. Chidzidzo chinotora maminetsi makumi mashanu nemashanu, kuitira kuitiswa kwacho kunoda dumbbells. Vamwe vanotsoropodza chirongwa ichi sekusanganiswa kwakaomarara kwekurovedza muviri izvo zvakaoma kutevedzera mune yakanyanya kurovedza muviri mutinhimira. Asi iwo "Wakaomarara Muviri" weanoshanda kune yako chimiro, hapana mubvunzo.

Verenga zvakawanda nezve Rakaoma Muviri

2. Vhiki rimwe rakapazwa (kurasikirwa nehuremu muvhiki)

Gillian ane chirongwa chakanakisa cheavo vanoda mhedzisiro yekukurumidza. Iyo yakazara svondo-refu yekudzidzira chikamu Imwe Svondo Yakabvarurwa ichakubatsira iwe kudzikisa huremu mumazuva manomwe chete. Chirongwa ichi chine zvikamu zviviri: mangwanani unoita maminetsi makumi matatu ekudzidziswa kwesimba nema dumbbells, manheru akachengetedza mhedzisiro ine 7-miniti yekurovedza muviri. Kuita maekisesaizi nezviyereso kunoita kuti tsandanyama dzako dzitaure uye zviitiko zve Cardio zvinobatsira kubvisa mafuta akawandisa.

Verenga zvimwe nezve Imwe Svondo Yakabvarurwa

3. Hapasisinazve Nzvimbo Dzinonetsa (Hapana nzvimbo dzinonetsa)

Kune avo vanofarira kurovedza muviri musimboti yemagetsi kuteerera kune "Hapana dambudziko nzvimbo". Mukati memaminetsi makumi mana nemashanu urikutoita maekisesaizi esimbi nema dumbbells uye gadzira mhasuru dzese mumuviri wako. Chirongwa ichi chine madenderedzwa manomwe, kwaunodzidzisa nharaunda dzako dzedambudziko. Jillian haasiyi asina hanya nechero chikamu chimwe chemuviri wako, iko kurovedza kunotungamira kune toni tsandanyama yemapfudzi, biceps, triceps, chipfuva, AB, musana, magaro nezvidya.

Verenga zvakawanda nezve Pasina Kunetseka Nzvimbo

4. Banish Fat, Boost Metabolism (Rasa mafuta, mhanyisa metabolism)

Kupisa-kupisa nguva yekudzidzira ndeimwe yeyakaomesesa paJillian. Maminetsi makumi mashanu nemashanu ekuputika maekisesaizi akaitirwa kupisa mafuta akawandisa uye kumhanyisa kwemetabolism. Iyi nzira inokutendera iwe kuti uve nekukurumidza kwazvo kuwana yakanaka chimiro uye yakaumbika muviri. Nei cardio kurovedza muviri ichikurudzirwa kune chero munhu anoda kuonda. Mukuwedzera, kugara uchiita "Metabolism" kunovandudza mashandiro emwoyo uye kuwedzera kusimba kwako.

Verenga zvakawanda nezve Banish Fat, Boost Metabolism

5. Muviri Unouraya (Exercise muviri wese)

Muviri Muviri hwakaomarara-unopisa simba kudzidziswa kwemuviri wese. Chirongwa ichi chinosanganisira mavhidhiyo matatu: kwechikamu chepamusoro kusvika kuchikamu chepazasi chedumbu uye kuhukura. Jillian Michaels anoshandisa kurovedza nema dumbbells uye kuonda izvo zvinobatsira iwe kusimbisa muviri uye kupisa mafuta. Kurovedza kunotora maminetsi makumi matatu uye kunoitwa pasimboti wedunhu kudzidziswa nezvikamu zvinodzokorora. Simba rekurovedza muviri rakasanganiswa eerobics uye plyometrics yekuwedzera koriori kushandiswa.

Verenga zvakawanda nezve Killer Muviri

6.MuviriShred (Akaomarara masvondo masere)

BodyShred chirongwa chemwedzi miviri chakazara chinogona kuve kuenderera kweRevolution yemuviri. Dzidzo yacho inosanganisira 8 hafu-awa yekurovedza (+1 bhonasi). Uri kuzoita pakarenda rapera mazuva matanhatu pavhiki nezuva rimwe chete rekuzorora. Vhiki yega yega iwe unowana 6 simba uye 4 aerobic yekurovedza ine chinofambira mberi chinetso. Iwo makirasi akapinda muchirongwa, akanyanya mhando mutoro, kuti iwe ugone kusvika kwavari kunyangwe kunze kwekuoma.

Verenga zvimwe nezve BodyShred

7. Yoga Inferno (Yoga Inferno)

Kunyangwe zita racho riri pachena kuti neyakareruka yoga yoga chirongwa ichi Jillian haana chekuita. Gillian anoparidza simba reyoga, iro rinovavarira kuratidza mhasuru dzako, kuwedzera kuchinjika uye kupisa mafuta akawandisa. Iyo chirongwa "Yoga Inferno," ine maviri maminetsi makumi matatu ekurovedza muviri, panguva imwechete ine simba uye yakatarisa. Gillian anodzora echinyakare static postures cardio nguva yekurovedza muviri nema dumbbells. Fans yeiyo yakasarudzika yoga, zvingave zvakaoma kutora nzira yemazuva ano yakadaro, asi chinangwa chechirongwa munzvimbo yekutanga - kudhonza muviri.

Verenga zvakawanda nezve Yoga Inferno

Kana iwe uchida kusiyanisa Workout yako, tinokukurudzira kuti utarise:

• Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
• Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
• Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri