Jiki Mai Zafi daga Jillian Michaels: Motsa jiki 3 don ragin nauyi bayan haihuwa ko don masu farawa

Hot Body, Healthy Mommy shiri ne na masu farawa Jillian Michaels, wanda aka fitar a shekara ta 2016. Hadaddiyar atisayen da suka dace da murmurewa bayan haihuwa da kuma waɗanda suka fara yi.

Jillian Michaels a kai a kai tana farantawa magoya baya rai tare da sabbin motsa jiki na DVD mai kyau. Ba da shawarar cewa ku gwada horon kwanan nan don duka jiki: Jiki mai zafi, Mama mai lafiya. Jillian ta kirkireshi musamman ga iyaye mata matasa waɗanda suke so su daidaita bayan haihuwa. Koyaya, shirin ya dace da duk wanda yake son ya rasa kiba da kuma matse jiki. Trainingaramar ƙarfin aerobic-ƙarfin horo zai taimake ka ka ƙona kitse, hanzarta metabolism, ƙarfafa tsoka da kawar da sako-sako da sagging.

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

  • Manyan mata 20 masu tsere don motsa jiki da motsa jiki
  • Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
  • Manyan ayyuka 50 mafi kyau don siririn ƙafafu
  • Elliptical trainer: menene fa'ida da rashin kyau
  • Ja-UPS: yadda ake koyon + tukwici don jan-UPS
  • Burpee: kyakkyawan aikin tuki + zaɓuɓɓuka 20
  • Manyan ayyuka 30 na cinyoyin ciki
  • Duk game da horo na HIIT: fa'ida, cutarwa, yadda ake yi
  • 10arin kayan wasanni na XNUMX mafi girma: abin da za a ɗauka don haɓakar tsoka

Shirye-shiryen bayanin Jikin Jiki, Lafiya Mama

A cikin hadadden Jikin, Mama mai lafiya ta shigo motsa jiki na 3, kowane tsawan mintuna 27 tare da ɗumi da ɗumi:

  • Makamai, Kirji da Back: don jikin sama. Canza hannayenka da kirjinka, ja kafaɗunka da baya, yin atisayen ƙarfi tare da girmamawa akan babba.
  • Bunda da cinyoyi: don ƙananan jiki. Za ku jagoranci zuwa sautin kwatangwalo, gindi zagaye, cire sagging da cellulite. Zaka sami adadi mai yawa na squats da huhu don siririn ƙananan jikin.
  • core: ga tsokar ciki da ta jiki. Ciki na daga cikin wuraren da ake samun matsala bayan haihuwa, don haka wannan yanki yana bukatar maida hankali. Za ku yi aikin motsa jiki don ƙona kitse a kan ciki da ƙarfafa tsokoki.

Aikin motsa jiki ya kasu kashi biyu, amma ba za ku yi wani atisaye ba don yankin da aka niyya. Kuna jiran haɗin motsa jiki wanda ya haɗa da aikin ƙungiyoyin tsokoki da yawa. Misali, yayin aiwatar da Makamai, Kirji da Baya kuma zaku iya horar da ciki da ƙafafu. Baya ga motsa jiki na gajerun sassan motsa jiki, amma kar ku damu. Cardio yana da araha sosai kuma yana da ƙananan tasiri.

Yi wa kowane bidiyo Sau 2 a sati tare da hutun kwana ɗaya: MON, WED - Arms; TUE, FRI - Mahimmanci; WED, SAT - Buns da Cinyoyi. Idan kanaso ka kara kaya, to zaka iya zabar ka a cikin tsarin motsa jikin ka motsa jiki. Muna ba ku shawara ku kalli: Top 20 motsa jiki na motsa jiki na gida daga Popsugar.

Don karatun za ku buƙaci dumbbells biyu (1-2 kilogiram) da tabarma a ƙasa. Shirin ya dace da matakin horo na matakin farko da sakandare, amma zaka iya rikitar da aikin, idan ka ɗauki nauyi da yawa. Yi wannan shirin na tsawon wata ɗaya kuma ci gaba zuwa ƙarin shirye-shirye masu rikitarwa Jillian Michaels.

Fa'ida da rashin fa'idar shirin Hot Body, Healthy Mommy

ribobi:

  1. Jiki mai Zafi, Mai lafiya Mommy hadadden abu ne na rage nauyi da gina kyakkyawan siririn jiki. Haɗuwa da motsa jiki da horo na nauyi zai taimaka muku ƙona adadin kuzari da haifar da sautin tsoka.
  2. Shirin cikakke ne don samun siriri bayan haihuwa. Lokacin ƙirƙirar waɗannan bidiyon Jillian Michaels ta haɗu tare da sanannen ƙwararre a fagen dacewa ga mata masu ciki (Andrea Orbeck) don ƙirƙirar mafi kyawun darussa don canjin jiki bayan ciki.
  3. Har ila yau, hadaddun ya dace daidai da masu farawa a cikin dacewa. Motsa jiki mai sauƙi tare da wadatar kayan aiki zai taimaka muku a hankali don shiga yanayin wasanni.
  4. Shirin ya hada da motsa jiki 3: babba, karamin jiki, cor. Za ku yi aiki a kan dukkan jikinku ko za ku iya mai da hankali kawai ga takamaiman yankin matsala.
  5. Gillian ta shiga shirin atisayen gargajiya ba tare da hadadden haɗuwa da haɗuwa ba. Duk da haka, kusan dukkanin motsa jiki sun ƙunshi manyan ƙungiyoyin tsoka da yawa, yana ba ku damar ƙona calories da mai.
  6. Don darussan, kawai kuna buƙatar dumbbells da Mat.

fursunoni:

  1. Tilas ya ɓata wa waɗanda ke jiran sabon bidiyo daga Jillian Michaels. An tsara shirin ne don matakin farko / na tsakiya kuma da wuya ya dace da waɗanda suka tsunduma cikin ƙoshin lafiya.
  2. Gillian ta yanke shawarar kada ta hada da wani shiri na horo na motsa jiki daban Jiki mai lafiya, Mommy mai lafiya, don haka ya zama mai sauki, amma kadan ya rage tasiri.
Jillian Michaels - Jiki mai zafi, Lafiyayyan Mama akan FitnessOnDemand™

Ra'ayoyi kan shirye-shiryen Jikin Jiki, Lafiya Mama:

Jikin Jiki, Lafiya Mommy cikakkiyar shiri ce ba kawai don dawo da kyakkyawar siffa ba bayan haihuwa. Ya dace da duk masu aiki a matakan firamare da sakandare. Hadadden abu mai dadi da dadi ga dukkan jiki zai taimake ka ka sami siriri mai siraran jiki ba tare da yankuna masu matsala ba.

Dubi kuma:

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