Fara shirin motsa jiki na gida Jillian Michaels "Slim adadi na kwanaki 30 (30 Day Shred)". Wannan hadadden shine mafi ingancin kaya da inganci ga masu farawa. Bayan watanni na horo babu makawa ya kawo batun abin da za a yi bayan “Slim adadi na kwanaki 30” tare da Jillian Michaels?
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
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- Duk game da tura-UPS: fasali + zaɓuɓɓukan turawa
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
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- Manyan atisaye 30 na cinya na waje
Wanne shirin za a zaba bayan "Slim adadi na kwanaki 30"?
Yi la'akari da wasu zaɓuɓɓuka masu yiwuwa, gwargwadon yadda kuke ji bayan kun kammala shirin.
1. Karatuttuka akan "Siririn sifa" an baku wahala sosai, kuma har yanzu baku shirya don motsawa zuwa ƙwarewar ci gaba ba. Zaɓin da aka fi so - ci gaba da irin wannan mawuyacin shirin.
Jillian Michaels ta shirya wani shiri makamancin tsari da mawuyacin hali tare da Shred Day 30. Idan kana son ba kanka ɗan lokaci kaɗan don daidaitawa da nauyin, gwada Riɓe a cikin 30. Theungiyar ta ƙunshi matakan 4, na mako guda kowane. Sake aji suna cikin yanayin: minutesarfin ƙarfin minti 3, bugun zuciya na minti 2 da latsa minti ɗaya. Kuna ci gaba da inganta jikin ku ba tare da lalata jikin kayan da ya wuce kima ba.
2. Bayan watanni na horo tare da Jillian Michaels, kuna jin ƙarfi da ƙarfin gwiwa, don haka kuna son ci gaba da ci gaba a horo. Me za'ayi bayan "Slim adadi na kwanaki 30" a wannan yanayin?
Idan kanaso kuci gaba da habbaka fasalin sa, kuma a shirye domin tarwatsewar ayyukan motsa jiki a hankali, zamu maida hankali kan "Juyin juya halin jiki (Juyin Jiki)". Wannan hadadden watanni uku ne wanda ya kunshi aerobic da kuma karfin horo. Kowane mako biyu yana ba da aikin motsa jiki mafi wahala, saboda haka koyaushe za ku ci gaba a cikin aji.
3. Shin kuna so ku ci gaba da shirin, wanda ya girmama wuraren matsalolin mutum (misali ciki ko cinya). Bukatar horo tare da mai da hankali kan takamaiman sashin jiki.
Idan yankinku na matsala - kwatangwalo, muna ba ku shawara ku kalli sabbin "Killer rolls", wanda zai inganta ƙaranku. Ga ciki akwai irin wannan saitin "Kashe latsawa". Ya fi dacewa, duk da haka, don ƙarawa zuwa irin wannan horo, motsa jiki na motsa jiki, misali, sau 2 a mako. Don zaɓar shirin da ya dace duba aikin motsa jiki tare da Jillian Michaels.
4. Kun ji cewa ba kwa son kayan da aka kawo a cikin “Slim adadi”. Kuma yanzu kuna neman shirin inda zaku iya yin iya ƙoƙarinmu.
Ga waɗanda suke jin yiwuwar ci gaba da motsa jiki, duba “hanzarta ku kumburi” da kuma “Babu wuraren matsala”. A farkon samar da kayan aerobic, iko na biyu, don haka zasu iya canzawa tsakanin su don mafi kyawun aiki.
5. Ba kwa son motsa jiki tare da Jillian Michaels kuma kun zaɓi bidiyo daga sauran masu koyawa.
Ba da shawarar ku a hankali duba rubric tare da sauran kocina. Ana ba da cikakken jerin a cikin ɓangaren dama na rukunin yanar gizon. Har ila yau duba shirye-shiryen da suka shafi:
- tare da Janet Jenkins
- tare da Shaun T
- tare da chalene Johnson
TOP 50 masu horarwa akan YouTube: zaɓin mu