Uqeqesho kwi Dzhillian Maykls: nokubuyekezwa kunye nenkcazelo kwezi khosi kakhulu ethandwa imidlalo yokuzonwabisa

Ukuza kuthi ga ngoku, Dzhillian Maykls yenye abaqeqeshi American edumileyo nezaziwayo. izifundo zayo uqeqesho kwi diski ebezifunwa kakhulu nje kuphela US kodwa kwamanye amazwe. Zoqeqesho eziphuhliswa kuyo, ngokwenene ngokukuko abo bafuna ukuzisa umzimba ukumila kakuhle. Ngoko ke, abaninzi emangalisiwe koko ke iikhosi zoqeqesho Dzhillian Maykls. Izimvo kubo zihlalutywe kweli nqaku. Ngoko ke, nokuba umthambo nedayethi, ungenza ngokukhawuleza ubunzima bomzimba kwaye wenze umzimba ibenomtsalane?

Ngu Dzhillian Maykls Ukutya "Lahlela abatyebe": nemigaqo esisiseko

Ngelo xesha, yaye lo mfazi odumileyo ndinesifo umzimba. Ngoko ke, xa ndandikwishumi elivisayo, unina wakhe wathumela kuye Kickboxing. Ukususela ngoko waqalisa utshintsho kubomi Gillian - kule minyaka kuye nje kuphela umnikazi mzobo emangalisayo, kodwa umncedisi eluncedo bonke abo bafazi namadoda abafuna ukwenza umzimba wakho usempilweni kwaye nomtsalane ngakumbi.

inkqubo komzimba iquka macandelo ezimbini eziphambili - isondlo esifanelekileyo kunye umthambo rhoqo. Enyanisweni, Dzhillian Maykls Ukutya - oko ubomi, kungekhona nje nengqokelela iimveliso ekunciphiseni umzimba. Nazi imigaqo zalo ezisisiseko:

• Okokuqala kufuneka ukuba ukujonga uhlobo ukutya. Abantu abane nethe olukhawulezisiweyo kuyimfuneko ukungena nokutya iiprothini, lo gama abanini ukutya olucothayo bangayidlayo carbohydrate ezintsonkothileyo.
• Products kufuneka ibe luncedo kwaye zendalo - bavumelekile ukuba sidle imifuno, iziqhamo, isonka esivela ukolo, imveliso zobisi, inyama angamarhoqorhoqo, nentlanzi. Kodwa ke inani esimnandi, okroqiweyo ezinkonxiweyo nezingankonxwanga kufuneka kuphela.
• Izinga imihla mabaphakelwe kwimbiza kakumkani kufuneka umahlule ngo 4 - namatheko 5 - ndlela kuphela bunjani iinkqubo metabolic.
• Qiniseka ukuba ugcine irekhodi calories. Isiqulatho osidingayo nayiphi na imveliso kunye nokutya nakubalwa usebenzisa sokubala ekhethekileyo online. Ebudeni bemini, kufuneka ngomlilo calories ngaphezu kokuba usebenzise, kunye nokutya.
• Kwaye, kakade, yinxalenye ebalulekileyo kwiinkqubo ukwehla kobunzima bakuqeqesha. Ukuza kuthi ga ngoku, Gillian sele kukhululwa CD eziliqela yevidiyo izifundo imithambo kakhulu ngempumelelo.

"Inani Slender leentsuku ezingamashumi amathathu" yi Dzhillian Maykls: ncomo kunye nenkcazo

Le khosi ibandakanya kumanqanaba amathathu, ngokufanelekileyo, ezintathu izifundo video, ngalinye kufuneka sinikele iintsuku ezili-10. Kuba ukusebenzisa, kuza kufuneka ube emethini dumbbells. Lo msebenzi unzima kuba cishe imizuzu engama-25 kwaye ibandakanya ezishushu, inxalenye engundoqo kunye nesisila. Inxalenye engundoqo yenkqubo kunokuba engaqhelekanga:

• imizuzu emithathu uqeqesho lokukhulisa amandla;
• imizuzu emibini aerobics;
• omnye umzuzu lokuzilolonga kwi izihlunu esiswini.

Enye umthambo iqulathe ezintathu iindlela yemizuzu-6. Ukuza kuthi ga ngoku, le khosi omnye ethandwa kakhulu. Izimvo abafazi baye babonisa ukusebenza ukuzilolonga. nje kuphela ukunciphisa umzimba usebenzisa ezi imithambo, kodwa kwakhona ukomeleza izihlunu, yenza umzimba dyondzisaka.

"Thina aqhumisele ngamanqatha, ukukhawulezisa yokucolwa" - inkqubo Dzhillian Maykls: ingxelo eyakhayo kuphela

Kuba abo sele kudlule kwenkqubo ukulahleka ngokobunzima iintsuku ezingamashumi amathathu, i phambili - a uqeqesho isityebi ebizwa ngokuba "Burn amanqatha, kukhawulezisa ukutya." Le iseti loqheliso kunzima kakhulu edlulileyo kakhulu, ngoko ke nzima ezifanelekileyo abaqalayo qethe. Uqeqesho ithatha malunga 55 imizuzu. Apha kukho zombini amandla Cardio, nganye ezijolise ekolulweni izihlunu kunye sredtsa.

"A belly yeflethi kwiiveki 6" - inkqubo Dzhillian Maykls: ncomo kunye nenkcazo

Enye ikhosi zithandwa kakhulu kwi nomqeqeshi kunye negama ehlabathini lonke. Uqeqesho kuthatha 35 imizuzu kunye, njengoko kwiimeko ezidlulileyo, iquka eshushu-up, inxalenye eyintloko, kunye nokuphumla. Apha uyakwazi ukufumana uqheliso kakhulu ukuba akuyi kuphela kuqinisa izihlunu ezi abdominals, kodwa kwenza ukuba nesisu esithe kwaye ilastiki, balahle kwamafutha omzimba kwaye sinyamezele.

Kuthiwa akukho namnye Michaels ukusebenzisa ayikwazi kubizwa ngokuba lula - yonke ngcaciso kusetyenziswa kangangoko kunokwenzeka. imithambo enzima, kodwa olusebenzayo. Oku kungqinwa ncomo izigidi yabafazi. Oku kuyaqondakala. Ngapha koko, kuphela ngokusebenzisa umgudu eliphezulu, unako ukufikelela nemiphumo ekhawulezileyo.