UGillian Michaels uzinzile ngokwakho, ngaphezu kwakho konke, umqhubi onobunzima obukhulu. Kwabaninzi abalandeli balo, indlela eya kwilizwe lokuzilolonga yaqala ngokutshisa amafutha. Ukuqeqeshwa kunye neGilianMichaelles, ekuqalekeni, akuyi kubonakala kunzima kuzo zonke, kodwa emva kokuba uziva kuwe, uya kuqonda ukuba oku akusiyo isihogo.
Siseko
Ukuqeqeshwa kwexesha loqeqesho uGillian Michaels liqukethe amandla kunye ne-cardio-loading, kwakunye nokuzivocavoca. Isifundo sakhiwe ngokwecwangciso 3-2-1, apho:
- Imizuzu engama-3 i-cardio workout neGillian Michaels;
- Imizuzu emi-2 ngumqeqeshi wamandla kunye noGillian Michaels;
- 1 iminithi - sebenzisa kumaphephandaba.
Konke oku kuthatha uhlobo lwexesha lokuqeqeshwa kweesetyhula kwaye liphindwaphindwa kaninzi.
Kodwa ngokwaneleyo ukuhlamba iilwimi, lixesha eliphakamileyo lokuqalisa ukuhlaselwa kwamafutha!
Ukuzivocavoca
- Silala phantsi, emacaleni ethu, sibeka izandla zethu emva kweentloko zethu, ziphakamisa imilenze yethu, zinciphise ezantsi. Siphakamisa umlenze nomzimba ngexesha elifanayo. Senza nangomnye umlenze.
- Sithatha iidumbbells ngesandla, thabatha i-poser's pose - umlenze omnye uhanjiswe, okwesibini i-90 ° ukusuka kumgangatho. Izandla zolulela ngokufanayo kwaye ziyakhupha.
- Izikwele "i-pendulum" - iimbumbulu ezandleni, i-squat, ukugoba umlenze uze phambili, emva koko, ngelixa izandla zombini ziphakanyiselwa kumahlombe. Iibhokhwe zihlala kwisiqu.
- Yenza umsebenzi wesi-2 ngomlenze wesibili.
- Senza i-squats "pendulum" emlenzeni wesibini.
- Ukuhlahlela ngokuphambana - izandla kunye neenyawo zijoliswe kwindlela eyahlukileyo, senza ukuzula ngokujika.
- I-Slips - iwela imilenze, izandla azihlazi ngaphantsi kwebhanti, ngokusuka sitshintsha ibha.
- Saphinda senza ukuxuma ngokuphazamisa.
- Senza i slayidi.
- Salala phantsi, solule imilenze yethu, i-dumbbells iqonde phezulu ngaphaya kwesifuba (umsebenzo olula owenziwe ngaphandle kwemilenze kunye nemilenze ene-half-bent). Siphakamisa i-exhale kwi-exhale. Sinciphisa ukuphefumlela ngaphantsi. Siphakamisa ukuphakama phakathi kwinqanaba kunye nokuhla.
- Bayibeka iidumbbells, banikezele ngentloko, imilenze iphakanyiswe kwaye igobile ngeengalo ezilungileyo. Sidonsa imilenze nomzimba komnye nomnye.
- Ukuzivocavoca "umshicileli wezempi uze uphakamise". Isikhundla sokuqala simile, izandla kunye nezidumbane ziboshwe kwii-angles ezilungileyo. Siphakamisa umlenze ogobile ngecala elifanelekileyo, kwaye kunye nokwandiswa komlenze, senza umshicileli wee-dumbbells phezulu.
- Imilenze ihambisana nomnye nomnye, iimbumbulu ezandleni, iindlovu ezithunyelwe phambili. Ukuqhankqalaza, siphakamisa izandla zethu kunye nezidumbulu ukuya kwinqanaba lamahlombe.
- Ukuzivocavoca 12 ngomlenze wesibili.
- Saphinda senza izikwere ngeenkcenkcazo zebhentshi (ukusetyenziswa kwe-13).