Cikakken abs tare da Jillian Michaels: shirye-shiryen motsa jiki na tsawon watanni 4

Contents

Shirin lafiya tare da Jillian Michaels don ciwo da ciki

Babban zaɓi na bidiyo na gida na iya wani lokacin kama ni. Abin da ya sa muke ba ku shirin motsa jiki don ƙirƙirar madaidaiciyar jarida tare da Jillian Michaels. Adana kanku daga ɓata lokaci don wucewa duka ayyukan motsa jiki don neman dacewa.

Idan kuna so, zaku iya canza tsarin dacewa don rage shi ko tsawaita shi. Cire kowane horo, ko akasin haka don ƙarawa. Kada ku ji tsoron yin gwaji kuma ku haɗa shirye-shirye daban-daban. Kada ku rataya kan wasan motsa jiki Jillian Michaels don 'yan jarida, yi ƙoƙari ku haɗa su da motsa jiki don jikin duka.

Dubi kuma:

Yadda za a cire bangarorin: ƙa'idodi 20 na sama 20 motsa jiki
Manyan ayyuka 50 na tsokoki na ciki: ƙara ja da latsa
Wasannin motsa jiki na musamman na 12 daga FitnessBlender, tare da ƙarfafa ciki
Manyan wasannin motsa jiki na 13 mafi tsayi don rashi daga Blogilates

Shirin lafiya tare da Jillian Michaels don ciwo da ciki

Don haka, bayanan gabatarwa: kai ne mafari, babban matsalar matsalarka - ciki da kwatangwalo. Waɗanne shirye-shirye ne Jillian Michaels don 'yan jarida ya kamata ku zaɓi kuma, mafi mahimmanci, yadda ake haɗa su da juna? Muna ba ku tsarin horo na watanni huɗu masu sassauƙa, waɗanda kuke so su canza wa kansu.

An tsara shirin bisa horo sau 6 a mako. Amma zaka iya rage yawan lokutan zama gwargwadon iyawarka. Koyaya, lura cewa horo dole ne ya zama aƙalla sau huɗu a mako. Bada tsawon lokacinsu, da lodinsu, yin da wuya ya zama mai ma'ana.

Watan farko

Ana iya kiran watan farko mai dacewa yayin da jiki kawai ya saba da motsa jiki na yau da kullun. Lokaci na farko bashi da ma'anar zaɓi shirye-shirye tare da mai da hankali kan latsawa. Zai fi kyau farawa tare da motsa jiki don jiki duka waɗanda zasu ma masu farawa: 30 Day Shred or Ripped in 30. Zasu taimaki jikin ku don daidaitawa, inganta ƙarancin abinci kuma tsawon wata ɗaya don bada sakamakon farko na bayyane.

Shirye-shiryen Slim a cikin kwanaki 30 (30 Day Shred) yana ba da matakan 3 na wahala. Yin la'akari da ƙarshen mako kowane matakin zai ɗauki kwanaki 8-9. A Tsage cikin 30 yana ba da matakai 4 na wahala, watau kuna matsawa zuwa na gaba tare da kowane sabon mako. Don kwanaki 30 na farko kun saba da lodin daga Jillian Michaels kuma zaku iya ci gaba zuwa shirye-shirye masu rikitarwa.

Duk motsa jiki Jillian Michaels a tebur

Wata na biyu

Farawa daga wata na biyu, dole ne ku mai da hankali kan ciki. Don haka muna ba ku wannan aikin: sau 3 a mako don Killer Abs ya yi aiki a kan ciki, sau 2 - Kickbox Fastfix azaman motsa jiki da kuma lokaci 1 - aiki a kan dukkan jiki. Me yasa dukkanin abubuwan ukun suke da mahimmanci, karanta umarnin mataki-mataki don latsawa, wanda aka rubuta a sama.

MON: Mai kashe Abs
W: Kickbox Fastfix (kashi na 3)
AURE: Killer Abs
THU: Matsanancin Shed & Shred
FRI: Mai kashe Abs
SB: Kickbox Fastfix (kashi na 3)
Rana: ranar hutu

Killer Abs yana ba da matakan 3, rarraba su daidai zuwa duk kwanakin 30. Daga Matsanancin Shed & Shred - matakin 2, don haka kowannensu yayi sati 2. Kickboxing shi kashi na uku yana nuna mai da hankali kan tsokoki na ciki, amma idan kana so zaka iya yin kashi na farko ko na biyu.

Wata na uku

A wata na uku, ka'idar ta kasance iri ɗaya, amma horo ya fi rikitarwa:

MON: Sati 6 na sati shida (Flat ciki cikin makonni 6)
TUES: Cardio na Juyin Juya Hali
WED: 6 sati shida
THU: Makonni Shred (ɓangaren wutar lantarki)
FRI: 6 makonni shida
SAT: Cardio na Juyin Juya Hali
Rana: ranar hutu

A cikin "Flat ciki a cikin makonni 6" ya haɗa da horar da matsaloli biyu, na sati 2 kowanne. Cardio na Jikin Juyin Juya Hali yana da matakai guda 3 na wahala, amma zai fi kyau ka kalli shirye-shiryenka: idan kayi daidai da matakin tsawon watanni, babu abin damuwa. Kuma sau ɗaya a mako yi rabin sa'a tare da nauyi daga Sati Daya Shred.

Wata na huɗu

Don watanni 3 ba kawai za ku inganta jikin ku sosai ba kuma ku inganta ƙoshin lafiyarsu. Kuma a ƙarshe, a shirye kuke don tsananin damuwa mai ƙarfi don ƙarfafa sakamakon da aka samu.

MON: Jikin Kisa (ciki)
W: Rage nauyi, hanzarta kara kuzari
WED: Jikin Kisa
THU: Babu yankuna masu matsala
FRI: Jikin Kisa
SB: Rage nauyi, hanzarta saurin aiki
Rana: ranar hutu

Jiki mai kisa a cikin motsa jiki 3, kuma ɗayansu shine don ɓacin rai. Yi sau uku a mako don yin aiki da tsokoki na ciki. Don cardio yi motsa jiki mai motsa jiki mai sauri "saurin bugun ku." "Babu wuraren matsala" - azaman shirin ga dukkan jiki.