Canja jikinka tare da shirin Jiki na kisa daga Jillian Michaels

A cikin Maris 2015 sabon shirin Jillian Michaels: Jikin Mutuwa. Saitin motsa jiki ga dukkan ƙungiyoyin tsoka zai ba da izini don daidaitaccen aiki a duk wuraren matsalolin jikinku.

Killer Bodу tare da Jillian Michaels - cikakken shiri ne wanda zai taimaka muku a cikin gajeren lokaci don samun kyakkyawan yanayi. Zakuyi aiki daban-daban akan kowane rukuni na tsoka don samun sakamako mafi yawa da haɓaka adadi. Darussan rabin awa na yau da kullun tare da sanannen kocin Ba'amurken zai taimaka muku sosai don canza jikinku.

Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:

  • Motsa jiki TABATA: Shirye-shiryen motsa jiki guda 10 domin rage kiba
  • Top 20 mafi kyawun motsa jiki don siriri makamai
  • Gudun safe: amfani da inganci da ƙa'idodin ƙa'idodi
  • Horar da ƙarfi ga mata: shirin + atisaye
  • Motsa motsa jiki: fa'ida da rashin amfani, tasiri don slimming
  • Hare-haren: me yasa muke buƙatar zaɓuka + 20
  • Komai game da gicciye: mai kyau, haɗari, motsa jiki
  • Yadda ake rage kugu: tukwici & motsa jiki
  • Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe

Game da shirin Kashe Jiki tare da Jillian Michaels

Jiki mai kashe jiki ya ƙunshi motsa jiki uku: ɓangaren sama na jiki akan ƙananan jiki da tsokoki na ciki. Kowane darasi yana ɗaukar minti 30 kuma ya ƙunshi motsa jiki huɗu na motsa jiki. Kowane zagaye ya haɗa da atisayen wuta wanda zai ɗauki tsawon sakan 30. A ƙarshen kowane zagaye zaka sami ɗan gajeren aikin motsa jiki tare da tsawon dakika 60. A cikin Killer Body, ka'idar horo madauwari da Jillian Michaels tayi imanin mafi inganci hanyar rage kiba.

Jikin Killer ya ƙunshi motsa jiki uku:

  1. Horarwa akan babba. Gillian tana ba da atisaye don biceps, triceps, kirji da kafaɗu. Bugu da kari, kocin yana amfani da tura UPS da yawa a wurare daban-daban. Turawa motsa jiki motsa jiki ne na musamman wanda ke haɓaka tsokoki na hannu, kafaɗu, da kirji a lokaci guda. Sauye-sauye iri-iri na wannan atisayen yana taimakawa amfani da mafi yawan tsokoki.
  2. Horarwa akan ƙananan jiki. Ga 'yan mata da yawa, ƙafa da gindi sune yankin matsalar, don haka Jillian Michaels ta shirya ainihin gwaji ga waɗannan sassan jikin. Huhu, wurare daban-daban, tsalle-tsalle, motsa jiki na plyometric - za ku zama nauyi mai tsanani a kan gindi, gaba, baya, da kuma tsokokin cinya na ciki. Duk darussan galibi suna daga tsaye, yawan motsa jiki akan daidaito.
  3. Darasi domin tsokoki na ciki. Ga waɗanda suka kammala shirin Killer Abs ko Farfin ciki a cikin makonni 6 na motsa jiki zai zama sananne sosai. Gillian ta tattara duka mafi kyawun motsa jiki kuma ta haɗa su cikin darasi na rabin sa'a. Mintuna 10 na farko zaku horar da jijiyoyin ciki daga tsaye, amma sauran mintuna 20 kuna tsammanin atisayen akan Mat.

Kowane motsa jiki ana yin sa sau biyu a mako, watau zaka magance sau 6 a sati tare da hutun kwana 1. Darussan suna faruwa cikin sauri, kuma Gillian kamar koyaushe mai kuzari da fara'a ne. Don horo zaku buƙaci dakin motsa jiki Mat da dumbbells daga 0.5 zuwa 4 kilogiram gwargwadon yanayin lafiyar ku. Yawancin tsayawa a matsakaiciyar siga - Ganesh nauyin 1.5 kilogiram.

Jikin Kisa tare da Jillian Michaels:

  1. Yin aiki daban-daban akan kowane rukuni na tsoka, kuna ba da jimlar motsa jiki gabaɗaya zuwa matsakaicin matakin.
  2. Yawancin shirye-shirye an gina Jillian Michaels bisa ƙa'idar maimaitawar motsa jiki iri ɗaya a rana da rana. Amma Killer Jikin zaku canza tsakanin horo daban-daban 3 akan sassa daban-daban na jiki wanda zai taimaka wajen haɓaka azuzuwan motsa jiki.
  3. A shirin an fayyace jerin darussan. Sauya tsakanin motsa jiki uku har sai kun sami sakamakon da kuke so.
  4. Killer Jiki yana haɗa ƙarfi da motsa jiki wanda ke ba da damar rage nauyi cikin sauri da tasiri.
  5. An rarraba shirin cikin sauƙi zuwa ɓangarorin jiki. Kodayake kwas ɗin gabaɗaya bakada abin da kake so ba, zaka iya motsa jiki don wuraren matsalar ka kuma aiwatar da shi daban.

fursunoni:

  1. A wannan lokacin Jikin Killer ba zai zama da damuwa ba don haɗawa da motsa jiki na motsa jiki don ƙona mai da inganta kuzari. Sanannen sanannen horo na zuciya-Jillian Michaels - hanzarta tsarin aikin ku.
  2. Rashin hanyar da aka saba da shi tare da matakin ci gaba. Yawancin lokaci Jillian Michaels tana ba da matakai da yawa na wahala a ajinsu.
  3. Ba a tsara horon don masu farawa da waɗanda suka fara koyon motsa jiki kwanan nan. Idan kai ɗan farawa ne, muna baka shawara da ka san kanka da shirye-shiryen Jillian Michaels don masu farawa.

Bayani kan shirin Killer Jiki daga Jillian Michaels:

Idan Jillian Michaels, kuma ya haɗa da kowane mutum horo horo na aerobic, ana iya ɗaukar sa cikakke. Amma ko da ba tare da wannan ba lafiya za a faɗi hakan Jiki mai kashewa, horo mai inganci sosai ga dukkan jiki.

Dubi kuma:

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