Tanga chirongwa chekudzidzira pamba Jillian Michaels "Slim nhamba mazuva makumi matatu (30 Day Shred)". Iyi yakaoma ndiyo yakanyanya kunaka mutoro uye kugona kwevanotanga. Mushure memwedzi yekudzidziswa zvinomutsa mubvunzo wekuita mushure me "Slim nhamba mazuva makumi matatu" naJillian Michaels?
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
- Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
- Wepamusoro makumi maviri akanakisa emadzimai anomhanyisa shangu dzekumhanya kwakachengeteka
- Zvese nezve Push-UPS: maficha + sarudzo pushups
- Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
- Wepamusoro makumi maviri emitambo yekuvandudza mamiriro (mapikicha)
- Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze
Ndeipi chirongwa chekusarudza mushure me "Slim nhamba mazuva makumi matatu"?
Funga zvishoma zvingasarudzwa, zvinoenderana nemanzwiro ako kana wapedza chirongwa.
1. Makirasi pane "Slender figure" iwe yawakapihwa yakaoma kwazvo, uye hausati wagadzirira kuenda kune yakanyanya kumberi dzidziso. Sarudzo inosarudzwa - enderera nekuoma kwakafanana kwechirongwa.
Jillian Michaels akagadzirira chirongwa chakafanana muchimiro uye kuomarara neiyo 30 Day Shred. Kana iwe uchida kuzvipa iwe yakati rebei imwe nguva yekujairana nemutoro, edza Kubvarurwa mukati makumi matatu. Iyo yakaoma ine zvikamu zvina, kwevhiki imwe neimwe. Makirasi zvakare ari mune iyo modhiyo ye: 30 maminetsi esimba kudzidziswa, 4 maminetsi cardio uye 3 mineti yekudhinda. Iwe unoramba uchivandudza muviri wako pasina kukuvadza muviri weakawandisa mutoro.
2. Mushure memwedzi yekudzidziswa naJillian Michaels, unonzwa uine simba uye uine chivimbo, saka unoda kuramba uchifambira mberi mukudzidziswa. Chii chekuita mushure me "Slim nhamba 30 mazuva" mune ino kesi?
Kana iwe uchida kuenderera mberi nekuvandudza chimiro chayo, uye kugadzirira kunetseka zvishoma nezvishoma kwezviitwa, isu tichaisa pfungwa pa "Shanduko yemuviri (Muviri Wekumukira)". Iyi yakaoma-yemwedzi mitatu yakaoma ine aerobic uye simba rekudzidziswa. Vhiki mbiri dzoga dzoga dzinopa basa rakaoma, saka iwe unogara uchifambira mberi mukirasi.
3. Ungade kuenderera mberi nechirongwa, icho chakakudza nzvimbo dzedambudziko rega (semuenzaniso dumbu kana zvidya). Unoda kudzidziswa nekutarisa pane chaicho chikamu chemuviri.
Kana nzvimbo yako yedambudziko - chiuno, tinokurudzira kuti utarise yazvino "Killer rolls", inozovandudza muviri wako wepasi. Zvemudumbu pane yakafanana seti ye "Kuuraya muchina". Sezvineiwo, zvisinei, kuwedzera pakudzidziswa kwakadai, kurovedza muviri, semuenzaniso, kaviri pavhiki. Kusarudza yakakodzera chirongwa tarisa cardio Workout naJillian Michaels.
4. Iwe unonzwa kuti haudi mutoro wakakurudzirwa mu "Slim figure". Uye ikozvino uri kutsvaga chirongwa kwaunogona kuita kuti tiite zvatinogona.
Kune avo vanonzwa mukana wekuwedzera kufambiswa kwekushanda, ona "mhanyisa metabolism" uye "Hapana dambudziko nzvimbo". Mune yekutanga yakarongedzwa aerobic mutoro, simba rechipiri, saka vanogona kuchinjanisa pakati pavo kuita kwakanyanya kuita.
5. Iwe haufarire kurovedzwa naJillian Michaels uye unosarudza vhidhiyo kubva kune vamwe makochi.
Kurudzira iwe nyatso kuongorora rubriki nevamwe makochi. Rondedzero izere inopihwa mune chaiyo chikamu chesaiti. Uyezve tarisa zvakabatana zvirongwa:
- naJanet Jenkins
- na Shaun T.
- na chalene Johnson
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