Maphunziro kuchokera Dzhillian Maykls: ndemanga ndi malongosoledwe a maphunziro wotchuka kanema

Pakali pano, Dzhillian Maykls ndi imodzi yotchuka kwambiri ndi otchuka American olimba aphunzitsi. maphunziro ake maphunziro pa mbale ndi mu ankafuna kwambiri osati mu US komanso m'mayiko ena. Maphunziro mwakuchita izo, kwenikweni ndi yothandiza kwambiri kwa anthu amene akufuna kubweretsa thupi mawonekedwe. Choncho, ambiri akudabwa kodi maphunziro maphunziro Dzhillian Maykls. Reviews a iwo kusanthula m'nkhani ino. Choncho, kaya kudzera zolimbitsa thupi ndi zakudya, inu mwamsanga kuonda ndi kupanga thupi wokongola?

Ndi Dzhillian Maykls Zakudya "ponya onenepa": mfundo

Pa nthawiyo, ndipo mkazi wotchuka anadwala kulemera owonjezera. Choncho, monga wachinyamata, mayi ake apitenso masewera a nkhonya. Kuyambira nthawi imeneyo anayamba kusintha pa moyo wa Gillian - zaka chakhala osati mwini wa munthu wodziwika chodabwitsa, komanso kuthandiza yofunika kwambiri kwa akazi onse ndipo anthu amene akufuna kuti thupi lanu wathanzi ndi wokongola kwambiri.

kuwonda dongosolo tichipeza zigawo zikuluzikulu ziwiri - zakudya moyenera komanso kuchita masewera olimbitsa thupi. Ndipotu, Dzhillian Maykls Zakudya - ndi moyo, osati gulu mankhwala slimming. Nazi mfundo zake zikuluzikulu:

• Choyamba muyenera kudziwa mtundu wa kagayidwe. Anthu ndi kagayidwe mofulumira n'kofunika kulowa zakudya zomanga thupi, pamene eni kagayidwe pang'onopang'ono akhoza kudya chakudya zovuta.
• Zamgululi ayenera kukhala zothandiza ndi masoka - saloledwa kudya masamba, zipatso, mkate lonse mbewu, mkaka, nyama Taphunzira ndi nsomba. Koma chiwerengero cha wokoma, yokazinga ndi zam'chitini ayenera okha.
• Tsiku ndi tsiku mlingo wa chakudya ayenera kugawidwa ndi 4 - 5 madyerero - njira yokhayo matenda njira kagayidwe kachakudya.
• Onetsetsani kuti mbiri ya zopatsa mphamvu. Kalori okhutira ndi mankhwala ena alionse ndipo ngakhale chakudya mukhoza kuziwerenga ntchito yapadera Intaneti Chiwerengero. Masana, inu azitentha zopatsa mphamvu kuposa inu ntchito, pamodzi ndi chakudya.
• Ndipo, ndithudi, mbali ya kachitidwe kuwonda akuphunzira. Kuti zimenezi zitheke, Gillian kale anamasulidwa CD zingapo ndi maphunziro kanema Zochita yabwino kwambiri.

"Wochepa chithunzi cha masiku makumi atatu" ndi Dzhillian Maykls: ndemanga ndi kufotokoza

Inde tichipeza magulu atatu ndi moyenera, maphunziro atatu video, omwe muyenera kuthera masiku 10. Pakuti workouts, inu Mufunika mphasa ndi dumbbells. Ntchito zovuta kumatenga pafupifupi mphindi 25 ndipo imakhala yofunda, gawo lalikulu ndi streamers. Mbali yaikulu ndi dongosolo chochititsa:

• mphindi zitatu za maphunziro mphamvu;
• mphindi ziwiri othamangitsa;
• miniti imodzi zolimbitsa thupi pa minofu m'mimba.

zolimbitsa thupi limodzi imakhala njira zitatu 6 mphindi. Pakali pano, kuchita zimenezi mmodzi wa anthu otchuka. Reviews akazi asonyeza mphamvu ya maseŵerowo. zikhoza kuonda ntchito Zochita izi, komanso kulimbikitsa minofu, kupanga thupi mosavuta.

"Ife kuwotcha mafuta, imathandizira kagayidwe" - dongosolo Dzhillian Maykls: yekha ndemanga yothandiza

Kwa anthu amene kale kachitidwe ka kuwonda kwa masiku makumi atatu, ndi kupitiriza - masewera wachuma uja anatchedwa "M'moto mafuta, kufulumizitsa kagayidwe." akonzedwa Izi zokambirana ndi ovuta kwambiri m'mbuyomu, choncho si oyenera oyamba mu olimba. Maphunziro kumatenga pafupifupi 55 Mphindi. Apa pali onse mphamvu ndi cardio, omwe umalimbana kulimbitsa minofu ndi sredtsa.

"A mimba lathyathyathya mu masabata 6" - dongosolo Dzhillian Maykls: ndemanga ndi kufotokoza

Wina ambiri akuitsatira ndithu pa mphunzitsi ndi mbiri lonse. Maphunziro limatenga 35 Mphindi, ndiponso monga milandu yapita, imakhala zochangamutsa, gawo lalikulu, ndi zosangalatsa. Apa mungapeze Zochita yabwino kwambiri kuti osati kulimbikitsa minofu ya abdominals a, komanso kupanga lathyathyathya m'mimba ndi zotanuka, kuchotsa mafuta thupi ndi kupereka kupirira.

Akuti palibe Michaels workouts sitinganene kuti yosavuta - miniti iliyonse ntchito ngati kuli kotheka. ovuta, koma ogwira Zochita. Izi zikuonekera bwino ndi ndemanga za akazi ambiri. Izi ndi zomveka. Ndipotu yekha kutsatira khama pazipita, mungathe kukwaniritsa zotsatira mofulumira.