Dzhillian Maykls: "A mimba lathyathyathya mu masabata 6"

Dzhillian Maykls amadziwika kunyumba workouts ake. Mu amachita ake kanema ndi gulu la atsikana amene mukufuna kupeza mu mawonekedwe popanda amacheza ndalama zambiri pa gyms ndi zovala zapadera. Maphunziro a Dzhillian Maykls 'lathyathyathya m'mimba mwa masabata 6 "amatanthauza enieni kanema. Inde kumaphatikizapo kokoka, imakhudza makamaka minofu m'mimba, koma pali anthu kuti kulimbikitsa ena a thupi. Mwa njira, anthu akhozanso kukhala pachibwenzi pa izi kanema. Komabe, iwo zingaoneke katundu pang'ono kuperekedwa maphunziro.

Momwe lathyathyathya m'mimba?

Ambiri adzadabwa, kodi kupeza chithunzi changwiro. Kodi m'gulu lingaliro ili? Kwa anthu ambiri osiyana. Munthu amene amakonda minofu ndi mpumulo, ndipo munthu Palibe chokoma kuposa woonda Manja ndi miyendo ndi kusapezeka kwa aliyense mafuta. Mmodzi mosasintha: lathyathyathya pamimba ndi maloto kwambiri kuona pafupifupi chilichonse.

Komabe, malinga Dzhillian Maykls, lathyathyathya m'mimba - si yekha maphunziro, komanso chakudya. Ambiri amakhulupirira kuti chinthu choyamba chimene muyenera kumvetsetsa kuti tikalowa m'thupi, ndiyeno kokha sculpt thupi lanu ndi thupi.

Mwa njira, n'zotheka kuphatikiza kusintha zakudya zoyenerera kuchita masewera olimbitsa thupi. N'kulakwa kuti mimba lathyathyathya akhoza analandira ngati thanthwe atolankhani nthawi zonse. Popanda ndiyotani pakuchotsa mafuta atolankhani sadzakhala looneka ndi m'mimba kuoneka yaikulu. Ichi ndi chifukwa minofu kenako anaonekera kwa adzaikidwa pansi wosanjikiza mafuta.

Zakudya kwa mimba wokongola

Kukamba za maphunziro Dzhillian Maykls 'lathyathyathya m'mimba masabata asanu' ndi osanenapo ndizosowa chakudya - chabe zolakwika. The mphunzitsi kwambiri mobwerezabwereza ananena kuti ndi chakudya kumathandiza kapena kumalepheretsa anthu kukwaniritsa zolinga zawo ngati izi cholinga - wokongola ndi thupi la thanzi.

Sitepe yoyamba ndi kukhazikitsa mode kumwa. Izo zatsimikiziridwa kuti m'pofunika kumwa osachepera 30 ml ya pa kilogalamu ya kulemera kwa thupi. Kumene, ngati palibe vuto ndi impsozo. Kupanda madzi kungachititse kuti edema ndi ngakhale bloating. Zonsezi amalenga maonekedwe a masentimita owonjezera pa m'chiuno.

chakudya zinyalala kupatulana nawonso amakhudza kuchepetsa mafuta m'thupi. Cholakwika chofunikira kuchepetsa mafuta kapena chakudya awo zakudya. Koma ndiyotani pakuchotsa yomweyo porridges, soups, zokhwasula-khwasula monga tchipisi kapena crackers amalimbikitsa kulemera imfa.

Sindingathe kuonda chabe mmimba mwanu?

Kuonda dera limodzi lokha la thupi silingaone. Inde, ndithudi, wina akufunsa kuchepetsa voliyumu yekha mu miyendo kapena pachifuwa, koma zimadalira m'mene amakonda kuyamba mu malo oyamba kupita mafuta. kuwonda zimachokeradi kwanuko. Mafuta kudzikundikira masamba wogawana kapena pafupifupi wogawana.

Kupatulapo - m'madera vuto. Owonjezera kulemera kwa malo awa kupita nayenso watha. Koma ngati Dzhillian Maykls amapereka lathyathyathya m'mimba mwa masabata 6! Kodi chinsinsi? The kokoka, amene kumangitsa minofu m'mimba ndi kulimbikitsa kuwonda.

Kodi muyenera kuchita

Pakuti chizolowezi cha Dzhillian Maykls 'lathyathyathya m'mimba masabata asanu ", osachepera ya zinthu. Njirazi ndi monga:

• Zamasewera. Inu mukhoza kusankha chotchipa chitsanzo. Komabe, yekha sayenera kuzembera. Komanso, zingakhale bwino ngati ndi yabwino kudumphira iwo. Nsapato anasankha kukula. Sangakhoze chinkhoswe popanda nsapato! Apo ayi pali chiopsezo kuvulazidwa bondo, kuti tipeze anatambasula kapena zina zotsatira zoipa.
• Dumbbells. Kulemera zimadalira olimba awo. Osachepera - kilogalamu imodzi. Tengani mosavuta chimangomupangitsa sazindikira. Koma choyamba, mungachite ndi mabotolo madzi wodzazidwa ndi mchenga. Zikuthandizaninso, ngati si koma mu dumbbells ndalama, kapena pali mantha kuti ntchito adzasiyidwa.
• Mat. Ndi zofunika kufufuza, monga kukhala ndi nthawi yambiri yocheza izo pansi. Chotero, si monga chimfine, ndi bwino ntchito pamanja. Komanso, n'zovuta kuzembera.
• Kamisolo zothandiza chifuwa. Mukhozanso ntchito masewera pamwamba. Zogwirizana osati kwa akazi ndi mawonekedwe curvy.

Kodi kuchita?

Dzhillian Maykls kulimbitsa thupi "lathyathyathya m'mimba" tichipeza m'njira ziwiri. Woyamba ndi kosavuta Komabe, si zophweka kwambiri kwa oyamba. Gawo lirilonse kumatenga masabata atatu. Total, monga zinalonjezedwa Dzhillian Maykls mukhoza lathyathyathya m'mimba mwa mwezi ndi theka khama.

The mphunzitsi kwambiri limanena kuti simungathe kuthana ndi tsiku. Minofu ayenera mpumulo. Pamene tikuyandikira maphunziro kumachitika tsiku lililonse, kukula kwa minofu ndi utachepa mafuta misa adzakhala imathetsa. Choncho, tiyenera kuchita masiku wina atatu zina pa sabata. Choncho, kwathunthu adzakhala anachedwa.

Mlingo woyamba - ndi chiyambi chabe

Sitima ya Dzhillian Maykls "lathyathyathya m'mimba" (mlingo 1) ndi lozungulira. Izi zikutanthauza kuti Zochita abwerezedwa, kusintha yekha mayendedwe awo. Mwachitsanzo, mu wozungulira woyamba wa zonse muyenera kuchita likunena, popanda mkokomo. Chinthu chachikulu - kudziwa mmene Chitani molondola. Pachithunzichi ntchito angachotsedwe choipa.

Bwalo chachiwiri zikutanthauza chokha Zochita chomwecho, koma tsopano iwo ayenera kugwira mwamphamvu ndipo mwamsanga. Limodzi maphunziro gawo kumatenga 35 Mphindi. Iyi ndi nthawi yabwino kuti mukhoza carve kunja pang'ono aliyense. Chifukwa mphamvu ya theka la ola yokwanira chifukwa minofu kamvekedwe. Phunzitsani Dzhillian Maykls "lathyathyathya m'mimba" (mlingo 1) Pakukonzekeretsa kuti apitirize zambiri tima.

A kulimbitsa thupi gawo laling'ono chikuyamba. Otsatidwa ndi zolimbitsa mtundu "bala" anyonyomala, lunges. Monga thupi zolimbitsa kuchotsera kudumpha. Kusinthana kwa mphamvu ndi cardio zimathandiza kumanga minofu, komanso kuchepetsa mafuta m'thupi.

Kuchuluka chachiwiri ndi chomaliza

Dzhillian Maykls kulimbitsa thupi "lathyathyathya m'mimba" 2 mlingo umene uli obvuta kuposa oyamba, anapitiriza kulimbitsa ndi minofu kamvekedwe. Izi miyeso chipika ntchito pafupipafupi, nawonso apereke ambiri cardio. Izi zimathandiza kuchotsa madzi m'thupi ndipo limbikitsa minofu mtima.

Patapita zachidule zochangamutsa kenakonso zosiyanasiyana zokambirana, monga KUKHALA zokwera ndi kupiringizika. Malinga ndi mphunzitsi, ndi ogwira mtima kokha kwa minofu m'mimba, koma kuchepetsa ambiri kulemera. Komanso pa mlingo zambiri lunges, anyonyomala ena - onse zolemera kapena popanda iwo. Wa cardio - "njinga" ndi ena.

awiri chimake

maphunziro onse ndi Dzhillian Maykls ndi kusankha. Kuwonjezera pa mphunzitsi pa kanema pali anthu awiri. Choyamba, Maddie, timasonyeza Mabaibulo opepuka lililonse thupi. Koma sitiyenera kupusitsa tokha. Easy, iwo sadzatero. Mwachidule kubwereza ake, inu simutero kotero kwambiri anyonyomala, kudumpha si kwambiri, ndi zina zotero. N. Komanso pa mlingo pansi Maddie pafupifupi anatenga dumbbell zimene mungachite ndi atsopano.

Mtsikanayo chachiwiri, Bashir amapereka njira patsogolo kwambiri. Kubwereza ake, n'zotheka kupereka katundu wamkulu. Kuti mtsikana ameneyu anyonyomala kwambiri, nthawi zimatengera dumbbell chidwi kulemera ndi kuchita zonse mosathamanga mofulumira.

Mlingo pafupifupi waima Dzhillian Maykls. "Lathyathyathya m'mimba" (ndemanga maphunziro yekha zabwino) chichita chipiriro. Atsikana ambiri, choyamba kubwereza pambuyo Maddie, mpaka kumapeto a mlingo wa zitsulo kusunga ndi Bashir. Limanenanso osati kukonza kupirira, komanso kuti minofu anayamba ntchito.

maphunziro ena ndi Michaels

Monga tanenera kale, Gillian yokha amatchedwa wabwino kunyumba mphunzitsi. Mu kanema wake amatenga atsikana ambiri. Ndipo mungapeze kulimbitsa thupi kuti ndi oyenera anthu amene akufuna kuonda ndi mlingo uliwonse wa maphunziro.

Njira yotchuka kwambiri ndi mphunzitsi - ". Ang'ono chithunzi m'masiku 30" N'zochititsa chidwi kuti angapezeke mu anatembenuzidwa Russian. Amakhala ndi atatu milingo khumi, aliyense amene kumatenga pafupifupi ola limodzi. Maziko a maphunziro zozungulira. Apa cholinga ndi ntchito cholimbikitsa, maphunziro a mtima, kokoka m'mimba.

Komanso chidwi za maphunziro umalimbana mbali imodzi ya thupi. Zikuphatikizapo kuphatikizapo "lathyathyathya m'mimba mwa masabata 6." Komanso pali kanema kugwirizana ndi chilengedwe cha matako wokongola manja ndi mpumulo.

kulimbitsa thupi kuphatikiza chiyani?

Ambiri apitirize miyezi ingapo zolimbitsa thupi limodzi lokha zikuwoneka kosangalatsa. Choncho, Dzhillian Maykls kulimbitsa thupi zimene amalonjeza mimba wokongola, nthawi zonse anali kuphatikiza ndi Maphunzirowa "Slaughter ndi matako." Izi zimathandiza kulimbitsa thupi pomwepo ndi pamimba ndi kutsikira.

Kuyenera Njira maphunziro Mwachitsanzo, tsiku lina - m'mimba, ndi zina - ndi matako. Koma onetsetsani kuti chimodzi tsiku kuchoka pa sabata. Apo ayi, minofu yokha asatope, ndipo mungafune kutaya chilichonse konse.

Mukhozanso kuphatikiza maphunziro ndi zokambirana komanso manja. Inde amatchedwa "wakupha Zida".

Kulimbitsa thupi ndi Dzhillian Maykls - njira yabwino kumangitsa thupi lanu. Komabe, tiyenera kukumbukira kuti mimba lathyathyathya - makamaka zakudya yoyenera. Kulanda masikono thupi, n'zovuta kukhala ndi chithunzi chokongola. Komabe, mothandizidwa ndi kuphunzitsa "lathyathyathya m'mimba mwa masabata 6" akhoza kuthandiza thupi kuwotcha mafuta mofulumira. Ngati mwaganiza kuonda, kamodzi kwa nthawi zonse, kumbukirani kuti limodzi ndi kuchuluka zolimbitsa thupi n'kofunika kwambiri kutsatira zakudya zoyenerera.