Jillian Michaels Siririn hoto a cikin kwanaki 30 (30 Day Shred)

Ɗaya daga cikin shahararrun shirye-shiryen Jillian Michaels shine "Slim Figure 30 days (30 Day Shred)". Wannan darasi na darasi ya bazu cikin son rage kiba: wata daya kacal zaka kawar da kiba mai yawa kuma ka sanya jikinka yayi kyau da dacewa.

Don motsa jiki a gida muna ba da shawarar karanta labarai masu zuwa:

• Manyan mata 20 masu tsere don motsa jiki da motsa jiki
• Yadda za a zabi dumbbells: tukwici, shawara, farashi
• Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
• Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
• Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi

Game da motsa jiki Jillian Michaels "Slim Figure 30 days (30 Day Shred)"

"Slim Figure 30 days" - wani kwas na musamman wanda Jillian ya kirkira don farawa a cikin motsa jiki da wasanni. Aikin motsa jiki yana ɗaukar mintuna 25 kawai, wannan ya isa ga wata ɗaya don cire jiki kuma ya taimaka muku rasa nauyi. A al'adance ana farawa ajin tare da ɗan dumi kuma ya ƙare da tsinke. Ba a ba da shawarar tsallake su ba, saboda jikin ku ya shirya don ɗaukar nauyi.

Babban sashi shine mintuna 20 kuma shine 3-2-1. Menene? Yana da ingantacciyar hanyar motsa jiki daga Jillian: Minti 3 kuna yin horon ƙarfi, minti 2 cardio da minti 1 na motsa jiki na ciki. A ƙarshe, kuna ƙarfafa tsoka kuma kuna zubar da nauyi mai yawa.

Shirin "Slim Figure 30 days (30 Day Shred)" ya ƙunshi matakai uku, kowanne daga cikinsu yana yin kwanaki 10:

1. Matakin farko shine mai jure wa rikitarwa, kuma idan aka kwatanta da na biyu da na uku na iya cewa, mai sauƙi. Kada ku ƙidaya, ba shakka, don yawo, amma kayan yana samuwa cikin sauƙi. Kuna yin shi a cikin kwanaki 10, zai fi dacewa kwana bakwai a mako, kuma ku je mataki na 2.
2. Mataki na biyu shi ne wanda ba a so kuma mafi wahala ya fi tsunduma. Bayan tafiya na farko, matakin na biyu ya fi girma nauyi. Ya kasance daga mataki na biyu za ku lura da canje-canje masu inganci a jikin ku. Kada ku jefa horo, ko da matakin na biyu zai yi kama da ban tsoro.
3. Mataki na uku shine mafi m fiye da na biyu. Kuma jikinka ya zama mai tauri, nauyinka ba sa jin tsoro, kuma tunani a cikin madubi yana farin ciki. Kwanaki 10 na matakin uku, kuma a nan yana yiwuwa a yi tunanin abin da za a yi bayan hanya "Sedov".

Don haka, jadawalin 30 Day Shred shine:

• Daga 1st zuwa 10th rana: matakin farko
• 11th zuwa ranar 20th: matakin na biyu
• Daga kwanaki 21 zuwa 30 don matakin na uku

Ina nufin, kowace rana kuna yin bidiyo game da mintuna 20-25. Idan kuna son ƙara nauyi don samun sakamako mai sauri, zaku iya ƙara wasu motsa jiki Jillian Michaels ko horar da wasu masu horarwa. Amma idan kun fara farawa, Ina ba ku shawara ku horar da watan farko a cikin shirin 30 Day Shred.

TOP 50 masu horarwa akan YouTube: zaɓin mu

Ayyukan motsa jiki "Slim Figure 30 days (30 Day Shred)":

• tsayinsa mintuna 25 ne kawai;
• dace da ko da sababbin shiga cikin wasanni;
• hadaddun iko, aerobic, da motsa jiki don abs zasu taimaka da sauri ƙona adadin kuzari da ƙarfafa tsokoki;
• tare da wannan motsa jiki da kuke son dacewa, za ku iya samun irin wannan damar, bayyananne da inganci.

Tambayoyi da amsoshi don horar da "Slim Figure 30 days (30 Day Shred)"

1. Na yi matakin farko "Sedov" a cikin kwanaki 10. Don gudanar da shirin ya fi sauƙi fiye da kwanakin farko, amma har yanzu yana da wuyar gaske. Shin zan fara matakin na biyu?

Tabbas yana da daraja. Mataki na biyu zai, ta hanyar, ya fi rikitarwa, amma jinkirta ba lallai ba ne. Na farko, yayin da jikin ku ya saba da aikin motsa jiki na yanzu, ƙananan tasirin da yake samu daga horo. Abu na biyu, ba shi da ma'ana don yin "a cikin yankin ta'aziyya", don haka kada ku rasa nauyi.

2. Ina Jillian 30 Rana Shiga. A yau na auna na gano cewa na sami 1 kg! Ya zamana, ina yin kitso?

A'a, mai yiwuwa daga aikin jiki tsokoki sun fara riƙe ruwa. Bayan makonni 1-2, nauyin zai ragu, amma duk za ku lura da sakamakon da aka rage. Kara karantawa game da wannan a cikin labarin: Menene za a yi idan nauyi ya ƙaruwa bayan motsa jiki?

3. Muna buƙatar yin duk kwanaki 30 a jere ba tare da hutu ba? Da gaske ne?

A gaskiya ma, yana da gaske sosai, musamman tun da horon gajere ne. Ta shawarci Gillian da ya yi duk kwanaki 30 ba tare da hutu ba, amma idan kun ji tsoron kada ku jimre, hutun mako 1 ba zai zama mai mahimmanci ba.

4. Wane irin dumbbells ne ya fi dacewa?

Ga wadanda ke da matakin dacewa na asali, zaka iya amfani da dumbbells 0,5-1,5 kg. Don matsakaita 2 ko 3 lbs. A cikin motsa jiki ya haɗa da tsokoki na hannu da na jiki na sama, don haka irin wannan nauyin zai zama mafi kyau.

Dubi kuma:

• Manyan motsa jiki 50 mafi inganci na motsa jiki + tsarin motsa jiki
• Babban horo na 15 TABATA daga kocin Poland Monica Kolakowski
• Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki