Shirye-shiryen Jillian Michaels “Flat ciki a cikin makonni 6 (6 Mako shida-fakitin)” a cikin ɗan gajeren lokaci za ku sa siririn ku mara siriri da adon adadi da siriri. Aikin motsa jiki na rabin sa'a kowace rana tare da shahararren kocin Ba'amurke don sauya jikinku cikin makonni shida kawai.
Idan kuna tunanin cewa “Flat bel” yana ƙunshe da ɓarna mara ma'ana, za ku sha mamaki. Jillian Michaels ta shirya wa magoya bayansu aikin motsa jiki na ƙona kitse inda dole ne ku yi gumi. Amma menene kuma? Dutsen da ba shi da amfani ba tare da nauyin Cardo ba: kitsen jiki ba ya zuwa ko'ina. Abin da ya sa shirin 6 Makon Shida-Pack ke gudana a madaidaiciyar hanya.
Dubi kuma:
- Manyan ayyuka 50 na tsokoki na ciki
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyau
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
Game da "Flat ciki a cikin makonni 6"
Wani ɓangare na kwas ɗin ya haɗa da horon horo guda biyu (matakin farko da na biyu), tsawon kowannensu mintina 30 ne. Makonni 3 na farko da kake yi Mataki na 1, kuma daga mako na huɗu, lokacin da jikinka zai rigaya ya shirya don ɗaukar nauyi mai yawa, zaku iya ci gaba zuwa Mataki na 2. Don yin dumbbells madaidaiciya (1-3 kilogiram) da Mat gym. Yawancin motsa jiki, waɗanda ke haɗa babba da ƙananan an yi su a ƙasa.
Horon ya kunshi motsa jiki 2: kuna yin atisaye mai karfi sannan kuma ku maimaita su. Ba a ba da shawarar darasi ga masu koyon motsa jiki ba: tare da siffofin motsa jiki ba tare da siffa ta jiki ba “tare da latanƙaramar ciki a cikin makonni shida” zai yi wahala a yi. Idan kana son rage kiba, amma yayin da ba tsunduma cikin wasanni masu motsa jiki, kalli motsa jiki tare da Jillian Michaels don masu farawa.
Ribobi na shirin:
- Shirin yana mai da hankali ne akan ciki da kugu, don haka idan wannan shine wuraren matsalar ku, horo zai zama da amfani ƙwarai.
- Yana ɗaukar minti 30 kawai: Awanni 3.5 a kowane mako kuma kun gamsu da tunaninku a cikin madubi.
- “Flat ciki a cikin makonni shida” ya haɗu sosai da motsa jiki da kuma ɗora-nauyi don rage nauyi mai nauyi.
- Gillian yana nuna takamaiman ranakun shirin (makwanni 6), sannan za ku kasance cikin sauƙin tunani don kiyaye burin ku.
Rashin dacewar shirin:
- Babban mahimmanci a cikin horo shine akan kugu da ciki, amma rasa nauyi a cikin gida kusan ba zai yuwu ba, saboda haka yana da ma'anar zaɓar cikakken shirin ga dukkan jiki.
- "Flat ciki" bai dace da masu farawa ba, nauyin koda matakin farko ya isa sosai.
- Don yin irin wannan horo har tsawon sati uku mai wuyar gaske, irin wannan ƙarfin zai iya saurin kashe duk dalilinku.
Ra'ayoyi kan “Flat ciki cikin makonni 6” daga Jillian Michaels:
Af, babban zaɓi don haɓaka ƙwarewar shirin 6 Sati shida-Pack shine canzawarsa tare da hanyar “Killer rolls”. Wata rana kuna motsa jiki don ciki, wata rana - don kwatangwalo da gindi. Na farko, zai taimaka don gujewa ƙwarin gwiwa a cikin horo. Na biyu kuma, zai zama cikakkiyar hanya don rage nauyi.
