Idan kun riga kun sami cikakken horo na jiki don aiwatar da shirye-shirye masu rikitarwa Jillian Michaels fiye da 30 Day Shred ko Ripped a cikin 30, Ina ba ku shawara ku karanta wannan labarin. Ba a tsara atisayen da ke ƙasa don farawa ba, amma ba sa cikin matakin ci gaba.
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 kan shirin dacewa.
Don motsa jiki a gida ga kuma waɗannan labarai masu zuwa:
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan 50 mafi kyau don motsa jiki
- Manyan 50 mafi kyau don motsa jiki
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- Yadda za a zabi takalmin gudu: cikakken littafi
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- Gudun safe: amfani da inganci, ƙa'idodin dokoki da fasali
Workout Jillian Michaels “matsakaici” mai tsanani
1. Juyin Jiki (Juyin juya hali)
Motsa jiki ya zama abin da yawancin masoyan Gillian suka fi so. Daga cikin dukkanin shirye-shiryenta Juyin Juya Halin jiki yana dauke da mafi banbanci da rikitarwa. Cikakken horo shine kwanaki 90 kuma ya haɗa da ƙarfi da motsa jiki, waxanda suke da kyau alternating. A kowane sati 2 atisayenku zai yi wuya, kuma jikinku zai zama siriri da siriri. A watan farko ka kori kitse mai yawa, ka ɗaura tsokar na biyu da na uku, ka kuma tabbatar da sakamakonka.
Kara karantawa game da Juyin Jiki
2. Mako shida-fakiti (Flat ciki cikin makonni 6)
Jillian tayi alƙawarin gyara cikin cikin cikin watanni 1.5 kacal. Shirin ya ƙunshi matakai biyu, kowane ɗayan ku kuna yi makonni 3. Duk da cewa horo an tsara shi ne da farko don slim a cikin ciki da kugu, kada ku yi tsammanin ganin ciki kawai karkatacciyar hanya. Ba za ku yi ruɓaɓɓen ciki ba idan a kansa akwai ɗarɗar mai, saboda haka shirin yana gudana a wani babban lokaci da motsa jiki na motsa jiki. Yin aikin minti 30 kowace rana, a cikin watanni 1.5 za ku ga kwalliyar cikin ku.
Kara karantawa game da Makon Shida-shida
3. Killer Buns da Cinyoyi (Killer cinyoyi da gindi)
Ga mata da yawa wuraren matsalar sune cinyoyi da gindi. Shirye-shiryen Killer Buns da Cinya shine rage nauyi ƙananan ɓangaren jikinku. Hanya tana ba da matakai guda uku, koyaushe kuna yin hakan don ba da kwankwaso da gindi yadda ya kamata. Gillian ba ya bayar da cikakkun shawarwari, tsawon lokacin da za a kammala kowane matakin shirin, duba kan nasarorin da suka samu. Don sakamako mai sauri zaka iya siyan nauyin ƙafa, zasu ƙara ƙarfin motsa jiki.
Kara karantawa game da Killer Buns da Cinyoyi
4. Killer Abs (Killer latsa)
Wani shirin na manema labarai shine Killer Abs. Ga wadanda suka yi umarnin gundura "Flat ciki a cikin makonni 6", masanin lafiyar lafiyar Amurka ya shirya wani motsa jiki mai fashewa don kirkirar ingantattun 'yan jarida. Gillian ba ta canza kanta ba: shirin cike yake da atisayen motsa jiki, atisaye a madauri da atisaye na ciki da kugu. Horarwa ana yin sa ne cikin babban hanzari, saboda haka ka rasa mai mai yawa da kuma matse cikin ka. Killer Abs ya ƙunshi matakai 3 na mintina 30. Af, da yawa suna son haɗuwa da wannan shirin tare da "Cinya da gindi mai kisa," don kawo fasali ga dukkan jiki.
Kara karantawa game da Killer Abs
5. Makamai & Baya na kisa (Mai kisa a hannaye da baya)
Killer Arms & Back shine ɗayan shirye-shiryen ƙarshe Jillian Michaels. Yana haɓaka saitin "motsa jiki na kisa" don yankunan matsala. Shirye-shiryen Killer Makamai & Baya yana nufin ci gaban ɓangaren sama. Kuna jiran ƙarfi da motsa jiki masu motsa jiki akan tsokoki na kafadu, makamai da baya. Wannan kwas ɗin yana ba da matakan wahala guda 3, kowane motsa jiki yana ɗaukar minti 30. Za a iya amfani da Makamai da Baya na Killer a haɗe tare da Killer Abs da Killer Buns & Cinyoyi.
Karanta msarin Makamai & Baya
6. Matsanancin Sheds & Shred (Extreme sredy)
Sunan "Extreme Shed & Shred" yana yaudarar mutane da yawa. Bayan 30 Day Shred ba kowa yana son gwada wani abu mai tsananin gaske ba. Kada ku damu, babu wani abu mai ban mamaki a cikin tsarin karatun. Kuma a kan 30дневные sredy ba ta son. Extreme Shed & Shred haɗuwa ne da ƙarfin horo, buga wasan ƙwallo, JIU-jitsu da yoga. A cikin shirin na matakan 2, kowane yana ɗaukar mintuna 45. Ba za a iya kiran horo a matsayin mai tsananin ƙarfi ba, yana mai da hankali ne kan ƙimar ilimin jikinku.
Kara karantawa game da Extreme Shed & Shred
7. Yoga narkewa (Yoga ga nauyi asara)
Gillian tana ba da hanyoyi da yawa don haɓaka jikinku, a cikin Arsenal na kayan aikin, har ma da yoga. Koyaya, don magoya bayan tsarin gargajiya don yoga, a cikin wannan shirin girmamawa akan rage nauyi. Ee, Gillian yana amfani da asanas na gargajiya ko matsayi, amma horarwa a cikin Janar an tsara shi don ƙona mai. Don haka kada ku yi tsammanin aji mai daɗi mai da hankali kan numfashi da haɓaka sassauƙa. Gillian tana ba da yoga, don haka shirya don motsa jiki na rabin sa'a mai ƙarfi.
Kara karantawa game da Yoga Meltdown
Idan kana son fadada ayyukan motsa jiki a gida to duba labarin:
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki