Chirongwa kubva kuna Jillian Michaels ndevamwe vanozivikanwa kwazvo munyika yehutano hwemumba. Akaburitsa kosi dzinoverengeka dzinogona kuvimbiswa kuti dzive mune yakanaka chimiro. Nhasi tinotaura nezve kudzidziswa kwekutanga nzira yako mumutambo, ndiko kuti, zvirongwa Jillian Michaels zvevatangi.
Kosi yega yega inotsanangurwa zvakadzama pawebhusaiti yedu, kana iwe ukabaya link unogona kuwana rumwe ruzivo rwakananga pane chimwe chirongwa chemuviri.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- 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
- Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
Ndeapi maekisesaizi Jillian Michaels iwe aunogona kutanga novice?
1. 30 Zuva Yakabvarurwa (Yakatetepa nhamba mumazuva makumi matatu)
Chirongwa chakakurumbira cheGillian. Vazhinji vanotanga kujairana nekudzidziswa kwevhidhiyo. Ichi chirongwa chiri nyore kwazvo uye panguva imwechete chinoshanda kwazvo. Zvinoenderana nenzira ye3-2-1 (maminetsi matatu ekudzidziswa simba, maminetsi maviri cardio uye 3 miniti pane yekudhinda) kwemwedzi chete iwe uchabvisa mafuta akawandisa nekuvandudza muviri wako. Iko kurovedza kunotora maminetsi makumi maviri neshanu uye inove nematanho matatu ekuomerwa, uye michina iwe yauchazoda dumbbells chete. 30 Zuva Rakatsemurwa kubva kuna Jillian Michaels rakanakira vashandisi vevano bvunza avo vanongobatana nekugwinya kwakasimba
Verenga zvimwe nezve 30 Mazuva Akabvarurwa
2.Kutanga Shred (Chirongwa chevatangi)
Kana chirongwa chiri 30 Mazuva Akabvarurwa zvinoita kunge zvinorema, unogona kuyedza kurovedza muviri kuri nyore Kutanga Kubvarura. Kunyanya zvakafanira kubhadhara kuteerera kune vanhu kufutisa kana avo vari contraindicated mune zvakanyanya kushushikana. Anenge asipo zvachose kuita cardio kurovedza muviri, saka kurovedza muviri hakunetsi manhengo ako. 3 nhanho dzemaminitsi makumi maviri neshanu dzinobatsira iwe kuunza muviri wako muchimiro chakakura mukati memwedzi.
Verenga zvimwe nezve Chekutanga Shred
3. Kubvarurwa mu30 (Deredza uremu mumazuva makumi matatu)
Ita kuti zviite Akabvarurwa mukati 30 yakafanana muchimiro ne 30 zuva Kubvarura. Chidzidzo chinotora maminetsi makumi matatu, kune zvakare 30-3-2 chirongwa, zvisinei, kurovedza muviri Jillian kwakatosiyana. Kana "Sredakh" ivo vari akajairwa uye kujairana, iyo "Rip" inoshandisa zvakanyanya kunaka uye kunakidza. Iwe unomhanyisa chirongwa kwemwedzi mumwe chete, vhiki rega rega padanho rega rega rekuoma. Iyo yega yakaipa - hapana shanduro yeRussia, asi izwi reChirungu rinoshanda.
Verenga zvimwe nezve Rip muna 30
4. Kickbox FastFix (Kickboxing)
Kana iwe uchida kuita kurovedza muviri kumba, asi "mhanyisa metabolism" haugone kupa zano kusarudza "Kickboxing". Kunyangwe iwe usati wamboita kickboxing, hauzonetseki kudzokorora iko kurovedzwa kwaGillian. Chirongwa ichi chinosanganisira matatu makirasi (ekumusoro, ezasi, dumbu), imwe neimwe inongogara maminetsi makumi maviri chete. Nekuda kweiyo cardio yekudzidzira Kickbox FastFix iwe unozogadzirisa yemoyo mashandiro, wedzera kutsungirira kwako uye uchakwanisa kupisa mamwe macalorie.
Mamwe ruzivo nezve Kickbox FastFix
5. Cheka-Iyo Nezviyereso (Kudzidziswa nezviremu)
Pasinei nezita rinotyisa, izvi chirongwa chiri nyore kwazvo uye chakakodzera kwazvo kune vanotanga mukusimba. Zvekurovedza muviri uchishandisa imwe dumbbell kana kettlebell, huremu hunosarudzwa zvichienderana nekugadzirira kwazvino kwemuviri (2 kg). Kurovedza kunotora maminetsi makumi matatu, panguva iyo iwe uchazoshanda mhasuru dzese dzemuviri, asi kunyanya tsandanyama. Chirongwa ichi chinosanganisira maviri mazinga: tanga neyokutanga uye nekuvandudzwa kwechipiri.
Verenga zvimwe nezve Shred-It Ine Masimbi
6.Muviri unopisa, Amai vane hutano (mushure mekusununguka)
Mutumbi Unopisa, Amai Vane Hutano ndiyo chirongwa chitsva chaJillian Michaels icho chakanyatsogadzirirwa kudzoreredza chimiro mushure mekusununguka. Iyo yakaoma inosanganisira 3 kurovedza (muviri wepamusoro, muviri wezasi, dumbu uye kuhukura). Takura Mutumbi Wakapisa nenzira yakapfava iyo inobvumidza vanaamai vadiki kudzidzisa pasina kukuvadza kune hutano hwavo. Kunyangwe mudiwa Jillian Cardio kurovedza muviri muchirongwa ichi chakaderera kubata uye chisina kuomarara, saka iyo yakaoma haina kukodzera kwete chete kuna vanaamai vadiki asiwo kune vanotanga mukusimba. Basa rega rega rinotora maminetsi makumi maviri nemashanu chete.
Verenga zvakawanda nezve Kupisa Muviri, Amai Vane Hutano
Kune vanotanga chirongwa chakanyanya kuita vhidhiyo chinoonekwa se "Slim nhamba mazuva makumi matatu (30 Day Shred)" nekuda kwezvikonzero zvinotevera:
- zviitwa zviripo;
- nzira inoshanda;
- kufambira mberi zvishoma nezvishoma kubva padanho kuenda padanho;
- nguva yekurovedza muviri ingori maminetsi makumi matatu;
- sarudzo mbiri dzakaomarara, idzo dzinoratidzwa nevatori vechikamu vechirongwa
Kuti zvive nyore kufamba muzvirongwa zvemurairidzi, ona: Workout Jillian Michaels: chirongwa chehutano kwemwedzi gumi nemaviri.