Babban Gwarzo (2005): wasanni biyar tare da Jillian Michaels don asarar nauyi

Babban Mai Nasara shi ne ɗayan shirye-shiryen farko Jillian Michaels, wanda aka sake shi a cikin 2005 kafin a fito da "Slim adadi na kwanaki 30". Duk da cewa an ƙirƙiri wannan bidiyon sama da shekaru 10 da suka gabata, har yanzu bai rasa dacewa da ingancinsa ba ƙasa da horo na zamani.

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

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• Manyan 50 mafi kyau don motsa jiki
• Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
• Yadda za a zabi takalmin gudu: cikakken littafi
• Katako na gefe don ciki da kugu + zaɓuɓɓuka 10
• Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki
• FitnessBlender: shirya motsa jiki uku
• Fitness-gum - kyawawan kayan aiki ga 'yan mata

Bayanin shirin Babban Gwarzo

A cikin shirin Babban Mai Nasara Jillian Michaels yana amfani da ƙa'idar horon da'ira. Za ku haɗu da nauyin nauyi da motsa jiki don ƙone adadin kuzari da yawa da kiyaye tsokoki cikin sauti da kuma kawar da nauyin da ya wuce kima. Motsa jiki tare da dumbbells hade da tsalle, don haka zama cikin shiri don aiki tuƙuru da gumi mai kyau. “Ok mutane, bari mu fara!” - mai ban sha'awa ya ce muku Gillian.

A cikin shirin Babban Mai Nasara ya zo cikin horo 5 na mintina 30:

1. Gabatarwa Siffa: motsa jiki don kirji, kafadu, triceps, ciki da cinyoyi.
2. Siffar-Up Bayamotsa jiki don biceps, baya, ciki, gindi da ƙafa.
3. Kickbox Kickbox: motsa jiki na motsa jiki dangane da kickboxing
4. Kara girman Gaba: motsa jiki don kirji, kafadu, triceps, ciki da cinyoyi.
5. Kara girman Aiki: motsa jiki don biceps, baya, ciki, gindi da ƙafa,

Duk motsa jiki ban da motsa jiki don sautin tsokoki sun haɗa da sassan cardio. Yayin karatun, bugun zuciyar ku zai kasance koyaushe a yankin gyrosigma. Wannan zai taimaka muku don ƙona adadin kuzari da cire mai mai ƙima yadda ya kamata. Kowane motsa jiki yana da fasali na musamman, mara maimaita motsa jiki.

Yi wannan shirin sau 5 a mako, canzawa tsakanin abin da aka bayyana na rabin sa'a. Kwanakin hutu na iya zama, alal misali, sanya kanka a ranakun Laraba da Lahadi, amma idan ka fi so ka huta a wasu ranakun, za ka iya tsara lokacin da suka ga dama. Bayan wata daya bayan aji tare da Babban Mai Nasara za ku lura ba kawai canza fasalin ta ba, har ma inganta ƙarfin hali da ƙarfi.

Don azuzuwan zaku buƙaci dumbbells da dandamali na matakala. Jillian Michaels ta ba da shawarar yin amfani da dumbbell mai nauyin 1-2 kilogiram. mafi dacewa, fara da nauyi masu nauyi, a hankali ƙara nauyi. Don bidiyo Kickbox Kickbox ba a buƙatar ƙarin kayan aiki. Lura cewa Babban Mai Nasara bai dace da masu farawa kawai ba har ma ga ƙwararrun ƙwararru.

Fa'idodin shirin:

1. Aikin motsa jiki tare da sassan aerobic yana ba da matsakaicin calorie-ƙonawa da rarar nauyi a cikin ɗan gajeren lokaci.
2. Za ku yi aiki a kan dukkan wuraren matsalar: makamai, kirji, ciki, baya, gindi da ƙafafu. Motsa jiki tare da nauyi zai haifar da jijiyoyin jikinku da haɓaka ƙimar jiki.
3. Hadadden ya kunshi kusan motsa jiki 5 daban-daban! Ba za ku sami lokacin da za ku gundura ba, sauyawa tsakanin su.
4. Jillian Michaels tana amfani da kayan motsa jiki na yau da kullun don ƙungiyoyin tsoka daban-daban ba tare da rikitarwa masu rikitarwa ba: mai sauƙi amma mai tasiri sosai.
5. Kusan rabin sa'a a rana domin jan jiki bayan wata guda kawai na karatun.

Rashin dacewar shirin:

1. Wannan yana ba da motsa jiki masu tasiri waɗanda basu dace da mutane masu saurin rauni ba. Tabbatar shiga cikin sneakers kuma lura da fasahar tsalle, tsugune, gudu.
2. Yawanci, horo tare da Jillian Michaels ba ya buƙatar ƙarin kayan aiki (sai dai ma'auni na kyauta), amma a nan kuna buƙatar hawa matakin dandamali.

Idan kuna son horar da nauyin aerobic, to Babban Mai Nasara tabbas zaiyi farin ciki.

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