Workout Jillian Michaels: iyo chirongwa "avhareji uremu"

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kudzidziswa zvakakwana kuita mapurogiramu akaomarara, Jillian Michaels kupfuura senge 30 Zuva Yakabvarurwa kana Kubvarurwa muna 30, ini ndinokurudzira kuti uverenge chinyorwa ichi. Izvo zviitwa pazasi hazvina kugadzirirwa vatangi, asi hazvisi zveiyo yepamusoro nhanho.

Kosi yega yega inotsanangurwa zvakadzama pawebhusaiti yedu, kana iwe ukabaya link unogona kuwana rumwe ruzivo rwakananga pane chimwe chirongwa chemuviri.

Zvekudzidzira kumba ona zvakare zvinotevera zvinyorwa:

• Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
• Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
• Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
• Ungasarudza sei kumhanya neshangu: bhuku rakazara
• TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri
• Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
• Kumhanya mangwanani: kushandisa uye kugona, iyo yakakosha mitemo uye maficha

Workout Jillian Michaels "ari pakati" kuomarara

1. Chitubu chemuviri (Chimurenga muviri)

Kurovedza muviri kwave kufarirwa nevazhinji vateveri veGillian. Pamapurogiramu ayo ese Muviri Revolution inoonekwa seakasiyana uye akaomarara. Kudzidziswa kwakazara mazuva makumi mapfumbamwe uye kunosanganisira simba uye maekisesaizi eerobic, izvo zviri kuchinjika nemazvo. Mavhiki maviri ega ega kurovedza kwako kunenge kwakaoma, uye muviri wako unozoita mutete uye mutete. Kwemwedzi wekutanga iwe unobvisa mafuta akawandisa, sungisa mhasuru yechipiri neyechitatu kuvandudza, uye chengetedza mhedzisiro yako.

Verenga zvimwe nezve Muviri Shanduko

2. 6 Vhiki Sitanhatu-Rongedza (Flat mudumbu mumavhiki matanhatu)

Jillian anovimbisa kugadzira dumbu rako rakadzika mumwedzi 1.5 chete. Chirongwa ichi chine zvikamu zviviri, chimwe nechimwe chaunoita mavhiki matatu. Kunyangwe paine chokwadi chekuti kurovedzwa kunonyanya kugadzirirwa kutetepa mudumbu uye muchiuno, usatarisira kuona mukati mayo kungomonyoroka kushoma. Iwe haugadzi kugadzika dumbu kana pairi paine rukoko rwemafuta, saka chirongwa ichi chinomhanya pane yakanyanya tempo uye yakasanganiswa cardio kurovedza muviri. Kuita chirongwa maminetsi makumi matatu pazuva, mukati memwedzi 30 uchaona macube padumbu rako.

Verenga zvimwe nezve 6 Vhiki Sitanhatu-Rongedza

3. Killer Mabhanzi neZvidya (Killer zvidya nemagaro)

Kune vakadzi vazhinji nzvimbo dzinonetsa idya zvidya nemagaro. Chirongwa Killer Mabhanzi uye Zvidya ndiko kudzikira uremu chikamu chepazasi chemuviri wako. Iyo kosi inopa matatu nhanho, uchigara uchiita izvo iwe kuti unopa chiuno chako uye magaro kuita chimiro chakakura. Gillian haapi chaiwo kurudziro, kwenguva yakareba sei kupedzisa yega yega chikamu chechirongwa, tarisa pane kwavo kubudirira. Pamhedzisiro mhedzisiro iwe unogona kutenga zviyero zvemakumbo, ivo vanowedzera kukwirisa kune kurovedza.

Verenga zvakawanda nezve Killer Buns uye Zvidya

4. Killer Abs (Killer muchina)

Chimwe chirongwa chemuchina uyu ndiKiller Abs. Kune avo vanoraira kufinhwa "Dumbu rakapetwa mumavhiki matanhatu", iyo nyanzvi yemuviri wemuAmerica yakagadzirira kumwe kurovedza kwekuputika kuti igadzire yakanyatsodhindisa. Gillian haazvishandure pachayo: chirongwa ichi chizere nemaeerobic kurovedza, kurovedza mu tambo uye kurovedza kwedumbu uye chiuno. Kurovedza kunoitwa pakumhanya kwakanyanya, saka unorasikirwa nemafuta akawandisa uye simbisa dumbu rako. Kuuraya Abs kunosanganisira matatu mazinga kwemaminitsi makumi matatu. Nenzira, vazhinji vanofarira kusanganisa chirongwa ichi ne "Kuuraya zvidya nemagaro," kuunza chimiro muviri wese.

Verenga zvakawanda nezve Killer Abs

5. Killer Arms & Back (Muurayi wemafuta pamaoko neshure)

Kuuraya Maoko & Kudzoka ndeimwe yemapurogiramu ekupedzisira Jillian Michaels. Iyo inozadza seti ye "kuuraya kurovedza" kwenzvimbo dzedambudziko. Chirongwa Killer Arms & Kudzoka kunoitirwa kusimudzira kwemuviri wepamusoro. Iwe uri kumirira simba uye maekisesaizi eerobic uchitarisa pamhasuru dzemapfudzi, maoko uye musana. Iyi kosi inopa matatu matanho ekuomerwa, yega yega yekurovedza muviri inotora makumi matatu maminetsi. Killer Arms & Back inogona kushandiswa mukubatana neKiller Abs uye Killer Buns & Zvidya.

Verenga Zvakawanda Kuuraya Maoko & Kudzoka

6. Zvakanyanya Shed & Shred (Yakanyanya sredy)

Zita rekuti "Zvakanyanya Shed & Shred" rinotsausa vazhinji. Mushure meiyo 30 Zuva Shred haazi munhu wese anoda kuyedza chimwe chinhu chakanyanyisa. Usatombo kunetseka, hapana chinoshamisa mune syllabus. Uye pa30дневные sredy haadi. Yakanyanya Shed & Shred mubatanidzwa wesimba kudzidziswa, kickboxing, JIU-jitsu uye yoga. Muchirongwa chematanho maviri, imwe neimwe inogara maminetsi makumi mana nemashanu. Kudzidziswa hakugone kunzi mega-kwakasimba, kunotarisa pakunzwisisa kwemuviri wako.

Verenga zvimwe nezve Yakanyanya Shed & Shred

7.Yoga Kunyungudika (Yoga yehuremu)

Gillian anopa nzira dzakasiyana siyana dzekuvandudza muviri wako, muArsenal yayo yezvishandiso, kune kunyange iyo yoga. Nekudaro, kune vateveri vetsika maitiro eyoga, muchirongwa ichi kusimbiswa kuri kudzikisa huremu. Ehe, Gillian anoshandisa echinyakare asanas kana mamiriro, asi kudzidziswa muGeneral yakagadzirirwa mafuta kupisa. Saka usatarisira kirasi inozorodza inotarisa pakufema nekukudziridza mukana wekuchinja. Gillian anopa yoga yoga, saka gadzirira kushanda nesimba kwehafu yeawa.

Verenga zvimwe nezve Yoga Meltdown

Kana iwe uchida kusiyanisa kurovedza kwako kumba wobva watarisa chinyorwa ichi:

• Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
• Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri