Juyin Juya Hali tare da Jillian Michaels sun kama masu sha'awar motsa jiki kusan nan da nan bayan fitowar ta a cikin shekarar 2012. Cikakken shirin na kwanaki 90, ya hada da dukkanin hadadden yanayin motsa jiki da horo mai karfi. Cikin watanni 3 zakaga da gaske Juyin Jikinka.
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
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
Game da shirin Juyin Jiki
Shirin Juyin Jiki an tsara shi don watanni 3. Yi aiki sau 6 a mako tare da hutun kwana ɗaya. A cikin mako dole ne ku yi horo na nauyin 4 don ƙungiyoyin tsoka daban-daban da motsa jiki na 2. Kowane makonni biyu matakin horon iko, da kowane mako 4 - matakin aerobic. Trainingarfin horo wanda ƙungiyoyin tsoka suka raba. Wata rana kuna yin atisaye don kafadu, triceps, kirji, abs da quads, wani kuma don baya, biceps, abdominals, gindi da bayan cinya.
Don haka, yawan Juyin Juya Hali ya ƙunshi matakai 3, tsawon kowane lokaci na sati 4. A cikin farkon lokaci, kuna inganta metabolism da ƙona kitse; a cikin na biyu, ƙarfafa tsokoki da haɓaka jikinku, a na uku - haɓaka sakamako kuma ku kawo jikinku zuwa siffar da ake so. Zuwa shirye-shiryen bidiyo Jikin Juyin Juya Halin ya kunshi cikakken kalandar azuzuwan karatu, don haka ya cancanci a bi shi kowace rana har tsawon watanni uku.
Mataki na farko na iya zama da sauki, don haka ma kuna iya fara shakkar dacewar shirin. Amma a kashi na biyu zaku kimanta nauyin da aka gabatar. Zai fi kyau adanawa akan pan dumbbells don bambanta su gwargwadon rukunin tsoka da aka horar. Hakanan don aikin yi zaku buƙaci wani bututu na musamman mai fadadawa. Ba mafi yawan kayan buƙatun buƙata ba, wanda kusan ba a samun shi a cikin wasu shirye-shiryen Jillian Michaels. Koyaya, zai zama da amfani a gare ku don sauran ayyukan, don haka muna ba ku shawarar ku saya.
Tubular expander: yadda za a zabi + motsa jiki 30
Kafin fara karatun, Jillian ta ba da shawarar a cikin mako guda don girgiza abin da ke faruwa. Yaya za ayi? Koci yana ba da kwanaki 7 biyo bayan shiri na musamman don inganta haɓakar ku da kuma shirya jiki don horo mai ƙarfi. Kowace rana kuna yin motsa jiki biyu daga farkon safiya - iko, dare - aerobic. Ba su da wahala, amma saboda wannan nauyin fashewar za ku sami hanzari na aikin ku. Lokacin shiryawa ba farilla bane don aiwatarwa, zaku iya fara bin kalandar gargajiya tare da makon farko.
Fa'ida da rashin fa'idar Juyin Juya Hali
Shirye-shiryen yana da fa'idodi da yawa kuma ya dace da mutane cikin yanayin yanayin jiki, kodayake mutane da yawa suna kuskuren ɗaukarsa mai tsauri da wahala. Koyaya, idan kuna tsammanin wannan yana da wahala a gare ku, ina ba ku shawara da ku tuntubi zaɓi na wasan motsa jiki Jillian Michaels don masu farawa.
ribobi:
- an tsara hanya don kwanaki 90, watau kun riga kun shirya shirye-shiryen darasi na tsawon watanni 3;
- shirin ya bambanta sosai: a cikin mako guda kuna yin motsa jiki daban-daban 3;
- Juyin Jiki yana da kyau haɗuwa da ƙarfi da motsa jiki mai motsa jiki;
- zuwa shirin ya hada da shirin abinci mai gina jiki, kalanda da bayanin horo;
- kowace rana kuna ciyar da horo tare da Jillian mintuna 30 kawai;
- a cikin Juyin Juyin Halitta abu ne mai ban sha'awa sosai: kafin a kashe shi, dole ne ku ɗauki horo na aerobic na tsawon mako wanda zai taimaka don saurin kuzarin ku da shirya jikin ku don damuwa;
- a duk tsawon shirin na watanni uku, motsawa daga matakin haske zuwa wannan mai ƙarfi, zaku ji daɗin inganta jikin ku da ƙarfin ku.
fursunoni:
- ba kowa bane zai iya jurewa shirin daya gudana tsawon kwanaki 90;
- don aiwatar da madaidaicin fadada, wanda wataƙila zaku sayi ƙarin.
Shirye-shiryen Juyin Jiki yana da fa'idodi da yawa kuma hakika cikakken motsa jiki ne. Koyaya, idan kuna yin tare da Jillian lokaci-lokaci, to watakila yakamata ku zaɓi wani shirin daban: Duk motsa jiki Jillian Michaels a cikin tebur mai taƙaitawa mai dacewa!