Horarwa tare da Jillian Michaels don ci gaba

Shirin Jillian Michaels ya banbanta da ban mamaki: a cikin su zaku sami darasi don masu farawa da na ci gaba. A cikin wannan labarin, zamuyi la'akari da waɗancan wasannin motsa jiki waɗanda suka dace da ci gaba sosai a fagen dacewa. Don samun cikakken bayani game da shirin, danna mahaɗin da ya ƙunshi sunansa.

Kowane darasi an bayyana shi dalla-dalla akan gidan yanar gizon mu, lokacin da kuka latsa hanyar haɗin yanar gizon zaku iya samun ƙarin takamaiman bayani akan shirin dacewa. Don sauƙaƙe kewaya yawancin shirye-shirye daga Jillian, ina ba ku shawara ku karanta labarin: Motsa jiki Jillian Michaels: shirin motsa jiki na watanni 12.

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

• Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
• Manyan ayyuka 50 mafi kyau don siririn ƙafafu
• Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
• Hare-haren: me yasa muke buƙatar zaɓuka + 20
• Duk game da tura-UPS: fasali na tsarin darasi. sigar tura-UPS
• Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki
• FitnessBlender: shirya motsa jiki uku
• Horar da ƙarfi ga mata tare da dumbbells: shirin + atisaye

Shirin Jillian Michaels don ci gaba

1. Hard Body (Mai karfi)

Wadanda suke son yin nauyi mai nauyi, shine suyi motsa jiki "Hard Body". Shirye-shiryen sun ƙunshi matakai biyu, amma tuni a farkon shirya kyakkyawan gumi. Motsa jiki yana haɗaka nauyi da motsa jiki tare da motsa jiki don ƙungiyoyin tsoka daban-daban. Darasin na tsawon mintuna 45, don aiwatarwar yana bukatar dumbbells. Wasu suna sukar shirin saboda yawan hadadden atisayen da suke da wahalar kwafa a cikin babban motsa jiki. Amma wannan "Hard Body" na tasiri ga adadi, babu shakka.

Kara karantawa game da Hard Body

2. Mako guda shred (rasa nauyi a cikin mako guda)

Gillian yana da kyakkyawan shiri ga waɗanda suke buƙatar sakamako mai sauri. Cikakken zaman horo na tsawon mako Daya Shred zai taimaka muku rage nauyi cikin kwanaki 7 kawai. Shirin ya kunshi sassa biyu: da safe kuna yin atisaye na mintina 30 tare da dumbbells, da yamma kun sami sakamako tare da motsa jiki na mintina 30. Motsa jiki tare da nauyi zai sa tsokokinku suyi sauti kuma ayyukan cardio zasu taimaka wajen kawar da mai mai yawa.

Kara karantawa game da Shred sati daya

3. Babu Zarin Yankunan Matsala (Babu yankunan matsala)

Ga waɗanda suka fi son motsa jiki a cikin salon sarrafawa suna ba da hankali ga "Babu yankunan da ke da matsala". A tsakanin minti 45 kuna yin atisaye mai ƙarfi tare da dumbbells kuma kuna yin dukkan tsokoki a jikinku. Shirin ya kunshi da'ira 7, inda zaku tsara wuraren da kuke matsalar. Jillian baya barin kulawa ba ga wani sashi na jikinku ba, motsa jiki yana haifar da sautin tsokoki na kafadu, biceps, triceps, kirji, AB, baya, gindi da cinyoyi.

Kara karantawa game da Babu Zarin Yankunan Matsala

4. Kire kitse, habbaka metabolism (A jefar da kitse, hanzarta saurin motsa jiki)

Horon tazarar ƙona mai na ɗayan mawuyacin hali a Jillian. Ayyukan motsa jiki masu saurin fashewa na mintina 45 ana nufin kona kitse mai yawa da hanzari na ci gaba. Wannan hanyar za ta ba ka damar hanzarta cimma kyakkyawar siffa da sifa mai siffa. Me yasa motsawar motsa jiki ke bada shawarar ga duk wanda yake son rasa nauyi. Bugu da ƙari, yin aiki na yau da kullun na "Metabolism" zai haɓaka aikin zuciya da haɓaka ƙarfin ku.

Kara karantawa game da Fataccen Fat, Bunkasar Metabolism

5. Jiki mai kisa (Motsa jiki duka)

Jikin Killer hadadden horo ne mai ƙarfin ƙona kitse ga dukkan jiki. Shirin ya hada da bidiyo 3: don na sama zuwa kasan bangaren ciki da haushi. Jillian Michaels tana amfani da atisaye tare da dumbbells da ragin nauyi wanda zai taimaka muku matse jiki da ƙona kitse. Horarwa tana ɗaukar mintuna 30 kuma ana yin ta bisa ƙa'idar horo ta kewaye tare da maimaita sassa. Exercisesarfin motsa jiki ana narkar da yanayin aerobics da plyometrics don ƙarin amfani da kalori.

Kara karantawa game da Jikin Kisa

6. BodyShred (Mai makonni 8 mai rikitarwa)

BodyShred babban shiri ne na wata biyu wanda zai iya zama ci gaban Juyin juya halin jiki. Hanya ta haɗa da motsa jiki na rabin rabin (+ kyautar 8). Za ku yi a kalandar da aka gama kwana 6 ne a mako tare da hutun kwana ɗaya. Kowane mako zaku sami iko 4 da motsa jiki na 2 tare da wahalar ci gaba. Azuzuwan da suka shiga cikin shirin, kaya ne masu inganci ƙwarai, don haka zaku iya isa gare su koda a waje ne na hadaddun.

Kara karantawa game da BodyShred

7. Yoga Inferno (Yoga Inferno)

Ko da sunan a bayyane yake cewa tare da annashuwa mai annashuwa wannan shirin Jillian bashi da abin yi. Gillian tana wa'azin ikon yoga, wanda ke nufin sautin tsokoki, haɓaka sassauƙa da ƙona mai mai mai yawa. Shirin "Yoga Inferno," ya ƙunshi motsa jiki na minti 30 na XNUMX, a lokaci guda mai kuzari da mai da hankali. Gillian tana narkar da motsawar tazarar yanayin motsa jiki tare da dumbbells. Magoya baya na yoga na gargajiya, yana iya zama da wahala a ɗauki irin wannan tsarin na zamani, amma makasudin shirin a farkon - jan jiki.

Kara karantawa game da Yoga Inferno

Idan kana son fadada aikin motsa jiki, muna baka shawarar ka kalli:

• 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
• Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki