Dzhillian Maykls: "A esiswini flat emasontweni 6"

Maykls Dzhillian liyaziwa ekhaya layo ukusebenzisa. Ngo isiqophi yakhe amadili nge kweqembu girls abafuna uthole isesimweni ngaphandle kokuchitha imali eningi ku ukuzivocavoca kanye izingubo ezikhethekile. Ukuqeqeshwa Dzhillian Maykls 'nokhalo emasontweni 6 "libhekisela ngokunembile kule vidiyo. Inkambo kuhlanganisa umzimba, ezithinta ikakhulu imisipha besisu, kodwa kukhona lezo ukuqinisa kwezinye izindawo emzimbeni. By the way, amadoda kungabuye wahlanganyela kule vidiyo. Noma kunjalo, kungase kubonakale umthwalo kancane ezinikelwa yidolobha lase-ukuqeqeshwa.

Uyithola kanjani ukuba nokhalo oluncane?

Abaningi bangase bazibuze, ungakuthola kanjani lesi sibalo ephelele. Yini ehlanganisiwe lo mqondo? Kwabaningi-ke ihlukile. Othile othanda imisipha nempumuzo, futhi umuntu akukho imnandi kunezinyosi izingalo mncane futhi imilenze kanye ukungabikho nhlobo amanoni. Kukunye: a kwesisu flat kanye iphupho elihle ukubona cishe yonke into.

Nokho, ngokusho ukuba Dzhillian Maykls, flat esiswini - ke nje kuphela ukuqeqeshwa, kodwa futhi ukudla. Abaningi bakholelwa ukuthi into yokuqala udinga ukuqonda ukuthi ingena emzimbeni, bese kuphela ukuze sculpt umzimba wakho kanye nokuvivinya umzimba ngendlela.

By endleleni, kungenzeka ukuba sihlanganise kwathatha efanele ngokudla okunempilo nokuvivinya umzimba. Akulungile ukuthi ukuba nokhalo oluncane ingatholakala uma idwala cindezela njalo. Ngaphandle ukususa amafutha nabezindaba ngeke ubonakale nesisu abonakale okukhulu. Lokhu kungenxa yokuthi imisipha okuyinto ekugcineni yavela sibekwe ngaphansi ungqimba amafutha.

Nutrition okwesikhathi kwesisu amahle

Khuluma mayelana ukuqeqeshwa Dzhillian Maykls 'nokhalo kwamasonto ayisithupha futhi ingasaphathwa izisekelo ukudla - nje okungalungile. kakhulu Umqeqeshi uthe ngokuphindaphindiwe ukuthi ukudla kusiza noma ebambezela abantu ukuba bafinyelele umgomo wabo uma lo mgomo - ngomzimba omuhle futhi unempilo.

Isinyathelo sokuqala siwukuba ukusungula imodi ukuphuza. Kuye kwafakazela ukuthi kubalulekile ukuphuza okungenani 30 ml amakhilogramu esisindo ngayinye. Yiqiniso, uma azikho izinkinga kanye nezinso. Ukungabikho kwamanzi kungaholela edema ngisho ukuvuvukala. Konke lokhu kwenza ukubonakala amasentimitha ngokweqile okhalweni.

ukudla doti inyumbazane sithinta ukuncishiswa yamafutha amaningi emzimbeni. isinyathelo esibi zokunciphisa fat noma carbohydrate ekudleni kwabo. Kodwa ukususa iphalishi osheshayo, amasobho, ukudla okulula efana chips noma crackers ikhuthaza kwesisindo.

Kungani ngingakwazi ulahlekelwe isisindo nje esiswini sakho?

Ulahlekelwe isisindo endaweni eyodwa nje yomzimba bengayi. Yebo, noma kanjani, enye ingane ikubuka ukunciphisa ivolumu kuphela imilenze noma esifubeni, kodwa kuncike kangaki iqala kwasekuqaleni ukuya amafutha. Ukuncipha komzimba ingekho endaweni yangakini. ekuqongeleleni Fat amahlamvu ngokulinganayo noma cishe ngokulinganayo.

Ukwehluka - ezindaweni inkinga. isisindo Extra kulezi zindawo bangene baphendukela zokugcina. Kodwa njengoba Dzhillian Maykls inikeza nokhalo emasontweni 6! Iyini imfihlo? Izivivinyo, okuyinto qinisa imisipha besisu futhi ukukhuthaza kwesisindo.

Yini okudingeka ukuzijayeza

Ngoba ukuqeqesha ka Dzhillian Maykls 'nokhalo emavikini ayisithupha ", iqoqo ubuncane lezinto. Lezi zihlanganisa:

• Amateki. Ungakhetha imodeli eshibhile. Nokho, amathe kufanele azisheleli. Futhi, kungaba ngcono uma elula ngena kubo. Shoes akhethiwe ngosayizi. Ayikwazi zenziwe ngaphandle izicathulo! Kungenjalo kukhona ingozi edolweni, ukuze uthole ukuzelula kancane noma neminye imiphumela edabukisayo.
• Dumbbells. Isisindo kuncike ukuqina yabo. Ubuncane - eyodwa kilogram. Thatha kulula nje kwenza akukho mqondo. Nokho, okokuqala, yini ongayenza nge amabhodlela amanzi egcwele isihlabathi. Bazokusiza, uma ungakabi ku dumbbells izimali, noma kukhona ukwesaba ukuthi umsebenzi uyoshiywa.
• Mat. Kuyinto yokusungula ezifiselekayo, njengoba abe esiningi ukuchitha esiyilweni. Ukuze kungabi bikho umkhuhlane, kungcono ukusebenzisa ingubo. Futhi, kunzima agxumele.
• Bra esekela ebeleni. Ungasebenzisa futhi phezulu ezemidlalo. Ahambisanayo hhayi nje kwabesifazane nge shape curvy.

Kuyini enkambweni?

Dzhillian Maykls Amazing "nokhalo" siqukethe Amazinga amabili. Nokho Eyokuqala kulula, futhi akulula kakhulu Wabasaqalayo. Isigaba ngasinye ihlala amasonto amathathu. Ubude, njengoba kwakuthenjisiwe Dzhillian Maykls, ungathola nokhalo ngenyanga eyodwa nengxenye umzamo.

kakhulu Umqeqeshi uthi ngeke ukwazi ukubhekana nayo nsuku zonke. Imisipha kudingeka uthole ukuphumula. Lapho sisondela lapho ukuqeqeshwa kwenzeka nsuku zonke, imisipha ukukhula kwehle mass amafutha uzobe engasenamahloni. Ngakho-ke, kumelwe senze eyodwa kuya kwemithathu izinsuku ukuphumula ngeliviki. Ngakho, uze uwaqede izobanjezelwa.

Izinga lokuqala - kumane nje kuyisiqalo

Izincwajana zemininingwane ka Dzhillian Maykls "nokhalo" (Lizinga 1) uyisiyingi. Lokhu kusho ukuthi umzimba ngokuphindaphindiwe, ukushintsha ijubane yabo kuphela. Ngokwesibonelo, e emzuliswaneni wokuqala konke okudingayo ukuze enze kancane kancane, ngaphandle begijima. The main into - ukuba baqonde indlela okufanele kwenziwe ekusebenziseni kahle. ukusebenza engalungile kungaholela ekulimaleni.

Umbuthano sesibili sihlanganisa ngokwako izivivinyo efanayo, kodwa manje kufanele afeze ngamandla futhi ngokushesha. Omunye lizilolonga ihlala cishe imizuzu engu-35. Lena isikhathi esingcono ukuthi ungakwazi dweba phandle kancane kuwo wonke umuntu. Ngenxa ukushuba isigamu sehora kwanele kubangele izicubu ithoni. Izincwajana zemininingwane Dzhillian Maykls "flat isisu" (Lizinga 1) silungiselela ukuqhubeka a omkhulu.

A session encane Amazing liyavuleka. Kulandele umsebenzi uhlobo 'umgoqo', squats, lunges. Njengoba i-aerobic umsebenzi isaphulelo ukweqa. Noma alternation of amandla cardio awugcini nje ukwakha kwemisipha, kodwa futhi ukunciphisa amafutha emzimbeni.

Amazinga yesibili kanye lokugcina

Dzhillian Maykls Amazing "nokhalo" 2 ezingeni lapho kunzima eziningi kunezokuqala, waqhubeka eqinisa nemisipha ithoni. Lokhu izinsimbi block asetshenziswa njalo, ibuye ukwethula inombolo enkulu cardio. Lokhu kusiza ukususa amanzi emzimbeni futhi uqinise imisipha yenhliziyo.

Ngemva emfushane gaphambi kulandele ezihlukahlukene umzimba, ezifana Hlala-ups nge twist. Ngokwe-Umqeqeshi, kuyaphumelela hhayi nje ngobe kutawutfutfukisa imisipha besisu, kodwa jikelele isisindo ukunciphisa. Futhi kule level eziningi lunges, squats nezinye - kokubili ezinesisindo noma ngaphandle kwabo. Of cardio - "ibhayisikili" nabanye.

amabili samuntu

Zonke ukuqeqeshwa ne Dzhillian Maykls banelungelo lokuzikhethela. Ngaphezu umqeqeshi kuvidiyo kukhona babili. Okokuqala, Maddie, ubonisa izinguqulo engasindi umsebenzi ngamunye. Kodwa akufanele badukise thina. Easy Basaba ngeke. Vele ngokuphinda wakhe, ngeke squats ngokujulile ngakho, ukweqa akuyona okusezingeni eliphezulu ngakho, njalo njalo. N. Futhi ezingeni phansi Maddie cishe ucosha a dumbbell ongakwenza futhi kulezi zifiki.

Intombazane yesibili, uBashir inikeza Yiqiniso okuthuthukile. Ukuphinda yakhe, kungenzeka ukunikeza umthwalo omkhulu. Ukuthi le ntombazane squats ngokujulile, kuthatha njalo dumbbell isisindo umxhwele futhi wenza zonke ngesivinini.

Izinga isilinganiso imele Dzhillian Maykls. "Isisu Flat" (izibuyekezo ukuqeqeshwa okuhle kuphela) siveza ukukhuthazela. Amantombazane amaningi ayakhathazeka, uphinda lokuqala ngemva Maddie, kuya ekupheleni ezingeni steel ukuhambisana Bashir. It ukhuluma hhayi kuphela ekuthuthukiseni sokukhuthazela, kodwa futhi ukuthi imisipha usuqalile ukusebenza.

Okunye ukuqeqeshwa ne Michaels

Njengoba sekushiwo, Gillian ngokwaso njengoba ikhaya nomqeqeshi omuhle waziwa. Ngo isiqophi wakhe uthatha amantombazane amaningi. Futhi ungathola Amazing okungukuthi efanelekayo kulabo abafisa ngokuhlala isisindo nanoma yimuphi izinga lokuqeqeshwa.

Inkambo kakhulu i Umqeqeshi - ". Sibalo Slim ezinsukwini ezingu-30" Kuyaphawuleka ukuthi ingatholakala ukuhumusha Russian. Siqukethe ezintathu eziyishumi-amazinga, ngamunye ozobakhona cishe ihora. Ngesisekelo ukuqeqeshwa isiyingi. Lapha kugxilwa emisebenzini eqinisa, ukuqeqeshwa kwenhliziyo, umzimba besisu.

Futhi yabakhanga ukuqeqeshwa okuhloswe ngaso ingxenye ezithile zomzimba. Lezi zihlanganisa kuhlanganise "nokhalo emasontweni 6." Futhi kukhona ividiyo ehambisana ukudalwa izibunu amahle izandla impumuzo.

Yini sihlanganise Amazing?

Abaningi aqhubeke izinyanga eziningana one kuphela kubonakala isidina. Ngakho-ke, Dzhillian Maykls Amazing ukuthi uthembisa isisu enhle, ngokuvamile kuhlangene Yiqiniso "Hlabani izibunu." Kuyasiza ukuba kuvelwe umzimba ngokushesha futhi esiswini ephansi.

Kufanele alternate ukuqeqeshwa, isibonelo, ngosuku olulodwa - esiswini, omunye - ezinqeni. Kodwa qiniseka ukuthi ashiye okungenani usuku olulodwa off ngeliviki. Kungenjalo, imisipha nje usukhathele, futhi ungase ufune ukuba baphonse konke nhlobo.

Ungakwazi sihlanganisa le ukuqeqeshwa zokuvivinya umzimba nezandla. Inkambo ubizwa ngokuthi "Killer Arms".

Amazing nge Dzhillian Maykls - kuyindlela enhle qinisa umzimba wakho. Nokho, kuwufanele ukukhumbula ukuthi ukuba nokhalo oluncane - ngokuyinhloko ukudla okufanele. Ukuthatha itshe umsebenzi imiqulu, kunzima ukulondoloza sibalo enhle. Nokho, ngosizo ukuqeqeshwa "nokhalo emasontweni 6" kungasiza umzimba wakho ushise amanoni ngokushesha. Uma unquma ukuba ulahlekelwe isisindo kanye qha kwenela, khumbula ukuthi kanye nemsebenti lotsintsa umtimba anda kubaluleke kakhulu ukuba banamathele umsoco ofanele.