Ukuqeqeshwa kusukela Dzhillian Maykls: ukubuyekezwa kanye incazelo ethandwa kakhulu ividiyo izifundo

Kuze kube manje, Dzhillian Maykls ingenye edume kakhulu futhi ethandwa American ukuqina abaqeqeshi. izifundo zokuqeqesha yayo phezu amadiski bayindlala kakhulu hhayi kuphela e-US, kodwa nakwamanye amazwe. Yaqeqeshwa akhiwa ke, ngempela ephumelela kunazo kulabo abafuna ukuletha umzimba shape. Ngakho-ke, abaningi bezibuza ukuthi kukhona izifundo zokuqeqesha Dzhillian Maykls. Izibuyekezo babo ihlaziye kulesi sihloko. Ngakho, kungakhathaliseki ukuthi ngokusebenzisa umzimba nokudla, ungakwazi masinyane unciphise umzimba futhi wenze umzimba ezikhangayo?

Ngu Dzhillian Maykls Okudla "Phonsa ukhuluphele": izimiso eziyisisekelo

Ngaleso sikhathi, futhi lona wesifazane odumile wahlushwa isisindo okweqile. Ngakho-ke, njengoba ingane, unina wamthumela isibhakela sokukhahlela. Kusukela ngaleso sikhathi waqala izinguquko empilweni Gillian - eminyakeni sekuyinto hhayi kuphela umnikazi sibalo emangalisayo, kodwa futhi umsizi esisemqoka bonke kulabo besilisa nabesifazane abafuna ukwenza umzimba wakho enempilo futhi kukhanga ngokwengeziwe.

kwesisindo uhlelo siqukethe izingxenye ezimbili eziyinhloko - ukudla okufanele nokuvivinya umzimba njalo. Eqinisweni, Dzhillian Maykls Ukudla - kungcono indlela yokuphila, hhayi nje iqoqo imikhiqizo neminye. Nazi izimiso zalo eziyisisekelo:

• Okokuqala udinga ukucacisa uhlobo umzimba. Abantu ne umzimba esasizosheshisa kuyadingeka ukuze ungene ekudleni amaprotheni, kuyilapho abanikazi umzimba kancane ungadla carbohydrate ayinkimbinkimbi.
• Imikhiqizo kumele lube usizo futhi yemvelo - avunyelwe udle imifino, izithelo, isinkwa esivela okusanhlamvu, imikhiqizo yobisi, inyama engenamafutha nenhlanzi. Kodwa inani amnandi, okuthosiwe futhi okusemathinini kufanele kungagcini.
• Izinga nsuku zonke ukudla kufanele ihlukaniswe nge 4 - 5 reception - indlela kuphela kulesetayelekile umzimba izinqubo.
• Qiniseka ukugcina irekhodi kilojoule. Calorie okuqukethwe noma yimuphi umkhiqizo ngisho ukudla bungabalwa usebenzisa wokubala ekhethekile inthanethi. Emini kumelwe usebenzise ama-kilojoule angaphezu kuka uke wasebenzisa, kanye nokudla.
• Futhi-ke, ingxenye ebalulekile kwesisindo izinhlelo baqeqesha. Kuze kube yimanje, Gillian isivele ezikhishwe CD eziningana nge video izifundo izivivinyo ephumelela kunazo.

"Sibalo Slender kwezinsuku ezingamashumi amathathu" by Dzhillian Maykls: ukubuyekezwa kanye incazelo

Le course siqukethe Amazinga amathathu, ngokufanele, video izifundo ezintathu, ngamunye okuyinto kudingeka achithe izinsuku ezingu-10. Ukuze ukusebenzisa, uzodinga ecansini futhi dumbbells. Ukusebenzisa eziyinkimbinkimbi ihlala cishe 25 imizuzu futhi siqukethe efudumele, the main okuyingxenye futhi streamer. The main ingxenye uhlelo engavamile:

• imizuzu emithathu yokuqeqeshwa amandla;
• amaminithi amabili aerobics;
• iminithi omunye umsebenzi izicubu besisu.

Omunye umsebenzi lakhiwe ngemalunga lamatsatfu ngomzuzu-6 izindlela. Kuze kube manje, kulesi sifundo ingenye ethandwa kakhulu. Izibuyekezo abesifazane baye babonisa ukusebenza ukuzilolonga. hhayi kuphela ungalahlekelwa isisindo usebenzisa lezi umzimba, kodwa futhi ukuze uqinise imisipha, wenze umzimba enetjhuguluko.

"Thina ashise amanoni, ukusheshisa umzimba" - uhlelo Dzhillian Maykls: okubuyayo kuphela

Kulabo abaye sivele sidlulile uhlelo of kwesisindo lokuhlambuluka izinsuku ezingamashumi amathathu, kuliragelo - ukuqeqeshwa ocebile kwathiwa "Burn amanoni, ukusheshisa umzimba." Lokhu iqoqo umzimba kunzima odlule okuningi, ngakho-ke neze efanelekayo Wabasaqalayo in ukuqina. Ukuqeqeshwa ihlala cishe imizuzu engu-55. Lapha kukhona kokubili amandla cardio, ngasinye sazo kuhloswe ngazo ukuqinisa imisipha kanye sredtsa.

"A esiswini flat emasontweni 6" - uhlelo Dzhillian Maykls: Izibuyekezo kanye nencazelo

Enye Yiqiniso zithandwa phezu Umqeqeshi nge idumela emhlabeni wonke. Ukuqeqeshwa kuthatha imizuzu 35 futhi, njengoba ezimweni langaphambilini, siqukethe elifudumele-up, main okuyingxenye, futhi aziphumulele. Lapha ungathola izivivinyo ephumelela kunazo ukuthi ngeke nje ukuqinisa imisipha le abdominals, kodwa benza ukuba nokhalo oluncane futhi nokunwebeka, ukuqeda fat umzimba futhi unike ukukhuthazela.

Kuthiwa ayikho Michaels ukusebenzisa akakwazi ngokuthi lula - njalo ngeminithi isetshenziswa ngangokunokwenzeka. umzimba eziyinkimbinkimbi, kodwa eziphumelelayo. Lokhu kufakazelwa Izibuyekezo ezigidi abesifazane. Lokhu kuyaqondakala. Phela, kuphela ngokusebenzisa imizamo esiphezulu, ungakwazi sifinyelele nomphumela okusheshayo.