Raba shi da nauyi: horo mai ƙarfi tare da Jillian Michaels

"Tsarin wutar lantarki" tare da Jillian Michaels shine Horon tazara na minti 30 tare da ma'auni ko dumbbells. Yana nufin waɗannan shirye-shiryen da za su taimaka muku wajen karkatar da azuzuwan ku na gargajiya, ko ƙara nauyi a ciki.

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Game da shirin Jillian Michaels: Shred-shi tare da ma'auni

Shirin, duk da sunan Rasha, ba shi da alaƙa da horo na ƙarfin hali. Shred-shi tare da ma'auni shine horo na tazara tare da fili mai nauyi a cikin nau'i na ma'auni ko dumbbells. Azuzuwan suna gudana a matsakaita taki, darussan sun fi aiki, tare da haɗa ƙungiyoyin tsoka da yawa.

Nauyin Kettlebell da kuka zaɓa dangane da lafiyar ku da kanta, Jillian Michaels ta ba da shawarar daga 1 zuwa 4 kg. Koyaya, horo ba shi da nauyi sosai don iyakance mafi ƙarancin nauyi. An raba shirin zuwa sassa 3. Kowane bangare yana kunshe da motsa jiki uku ko hudu, maimaita zagaye biyu. Shred-shi tare da ma'auni a jikewa da inganci ba su da ƙasa da sauran shirye-shirye Jillian Michaels.

Nauyi: fa'idodin horarwa + zaɓin motsa jiki

Don haka, kwas ɗin ya ƙunshi:

1. Umarnin. Gillian yayi magana game da dabarar da ta dace na yin motsa jiki tare da nauyi. Tabbatar duba bidiyon, ba a fassara shi zuwa Rashanci ba, amma fahimtar komai.
2. Mataki na 1. Matsayin don farawa, dacewa kuma wanda bai saba da aikin jiki ba. Daga cikin mafi wahalar motsa jiki akwai tsalle-tsalle masu tsalle-tsalle, wanda ke faruwa a cikin kashi na ƙarshe. Tsawon lokaci - minti 30 dumama da tsinkaya.
3. Level 2. Wannan matakin ya fi wahala, don aiwatar da shi yana buƙatar samun isasshen ƙarfi a cikin ɓangaren sama na jikin ku. Bugu da ƙari, lokacin horo ya fi girma kuma yana yin aiki mai tsanani. Tsawon lokaci - minti 30 dumama da tsinkaya.

Gillian baya bayar da shawarwari game da adadin kwanakin da kuke buƙatar yin matakin farko da na biyu. Saboda ba za ku iya kiran shirin haɗin gwiwar "ƙararfin horo" ba, yana yiwuwa a ƙara zuwa sauran horo Jillian Michaels ko haɗa shi a cikin darasin su don canji.

TAMBAYOYI DADI: yadda ake fara mataki mataki

Fa'idodin shirin:

• motsa jiki yana da sauƙin isa (musamman matakin farko), dace da masu farawa;
• yana ɗaukar minti 30 kawai tare da dumama da haɗuwa;
• shirin yana ba da kaya akan jiki;
• Gillian tana amfani da darussan da ba a saba da su ba waɗanda ba ku gani ba a cikin sauran bidiyonta;
• motsa jiki shine hanya mafi kyau don amfani da tsokoki na corset da tsokoki na jiki na sama;
• shirin ya ƙunshi matakan wahala 2, don haka za ku sami damar ci gaba a cikin aji.
• an fassara hadaddun cikin harshen Rashanci;

Rashin dacewar shirin:

• shirin ya dace da masu farawa ko a matsayin ƙarin kaya.
• don horarwa yana da kyawawa don samun nauyi.

Don samun sakamakon da ake so, muna ba da shawarar ku yi "horon ƙarfi" sau 4-5 a mako don wata daya. Hakanan zaka iya ƙara shi zuwa azuzuwan da suke da su. Misali, wani kwas Ripped a cikin 30, amma sau ɗaya a mako don haɓaka sakamako da haɓaka ƙarfin kuzari ƙara zuwa shirin Shred-shi tare da nauyi. Kada ku ji tsoro don haɗawa, don gwadawa, don neman haɗin gwiwar horo mafi kyau.

TOP 50 masu horarwa akan YouTube: zaɓin mu