Gillian Michaels - Akukho ndawo iyingxaki

Mhlawumbi akukho gama lomsindo kwihlabathi lokuqina kunye nokulahleka kwesisindo ngaphezu kweGillian Michaels. Wabiwa udumo ngokuthatha inxaxheba kwiintetho ezininzi kumabonwakude aseMerika ngesihloko esithile - ukulwa nokunyuka okungaphezulu.

Ngaphandle kwengxabano, iGillian Michaels ingabizwa ngokuba yingcali kwiingxaki. Emva kwakho konke, yena ngokwakhe uthanda umntu waseMerika ukuba asebenze nzima, ukuze aphumelele. Yilokho akwenzayo, ukususela ebuntwaneni wayenenkxalabo yokugqithisa kwakhe, apho wayenomdla, kwaye ngoku yena ngokwakhe ufundisa nokuxhasa abo bafumene imeko efanayo.

Ngenxa yoko, iiprogram zenkcubeko zenziwe - yinkimbinkimbi yeGillian Michaels ngesihloko esithi "Akukho Zona Zengxaki", kunye ne "edreds" ezidumileyo, eziqinisekisa ukulahleka kwesisindo kwiintsuku ezingamashumi amathathu.

Olu qeqesho, uhlobo oluthile lokuqeqesha (ukuqeqeshwa kweesetyhula). Senza imizuzu emi-3 yoqeqesho lwesisindo iGillian Michaels, imizuzu emibili yomsebenzi ngokunyamezela kwentliziyo, 1 iminithi yokushicilela . Le ndlela iyona ndlela iphumelelayo yokunciphisa umzimba kwaye ungaphuthuli nje ukunyamezela, kodwa ne-tone muscle. Ngethuba elingenamkhawulo (ukungabi nesikhathi, indawo, njl.) - le yindlela efanelekileyo yokufikelela kuzo zonke iinjongo zakho ezifunayo.

Usebenzisa iGillian Michaels - Akukho ndawo ingxaki

1. Sifaka izandla zethu emacaleni - siwawela phambi kwesifuba. Ukufuduka kubanzi kwaye kunamandla - kuyimfuneko ukufudumala izihlunu.
2. I-Windmill - enye iguquka phambili.
3. Ukuqhuma - imilenze kunye, izandla kunye nomzimba. Senza i-jump-imilenze ibanzi ububanzi begxa, izandla zingaphakamise entloko. Senza imilenze ehlangene, izandla zingaphantsi kwamacala.
4. Ukujikeleza kwezintambo - imilenze ephakamileyo kunamahlombe, izandla ezisezinqeni, amadolo e-half-bent. Sijikeleza i-pelvis kuqala ngakwesobunxele, ke ukuya ngakwesokudla, uzama ukwenza okukhulu kangako.
5. Imisongo kunye, ukuxhomekeka phambili, amadolo aphezu. Sifaka izandla zethu ngamadolo - sijikeleza ngamadolo, siguqa kwaye silungisa imilenze yethu.
6. Senza kwakhona kwakhona.
7. Squeeze - thatha indawo yokuqala ye-push-ups - ugxininiso lulo. Kubaqalayo-vuka, uguqe, ugibe emnqamlezweni ofanayo. Abantu abaninzi abaqeqeshwe - ukugxininiswa kwamanga okuklasi, ukugoba kwembombo kwii-angles ezilungileyo, kwaye ugcine intloko, iinqumlo kunye neenyawo kumgca owodwa.
8. Sithatha iidumbs - squats nge-bench press. I-IP - imilenze ibanzi ngokubanzi kunamahlombe, iingalo ziboshwe kwiindawo, iingqungquthela eziphakanyiselwe kwinqanaba lentloko. Siyakunqamka, ngoko singaguquli ngamadolo ethu, silula izandla zethu phezulu. Ukuxubha - ukukhuphaza, ukwandiswa kwezandla phezulu phezulu - ukuphuma. Kubaqalayo - asiyikusigxotha kakhulu, kwinqanaba eliphakamileyo - xa ukukrazula isangqa kufana kufane nomgangatho.
9. I-Push-ups - gxininisa ubuxoki. Siphinda umjikelezo we-push-ups.
10. Izikwele kunye noshicilelo - sithatha izibhambathiso ezandleni zethu size siphinde siqhube umzimba.
11. Ihla - phinda umzivo.
12. Ukuhlaselwa endaweni - kungekudala ukuphuka kumgangatho, imilenze kunye, izandla zifanisa ukunyakaza, njengokungathi xa ugxuma intambo.
13. Phinda usebenzise umsebenzi wesi-3 - ugxuma nge-mahami.
14. Siphinda "sihamba ngetambo lokudlula" - ukusetyenziswa. 12.
15. Silala phantsi, siqeqesha isicindezelo esiswini. Buyela emzantsi, imilenze igobile. Kubaluleke kakhulu ukuba iinqeni zilele ngokupheleleyo phantsi, ngaphandle kokubopha. Izandla emva kwentloko, ukuthatha umoya nokuphefumula ukuphakamisa umzimba ukuya emadolweni. Khangela yonke ixesha, uphakamise intloko yakho, ungaguquli intamo yakho, kodwa welula amahlombe akho phambili.
16. Ukutshitshisa emanzini, imilenze igawula phantsi, amadolo agqamile, pha kamisa imilenze yakho ngakwesokudla, inyawo kunye kunye, izandla kunye nomzimba. Ukuqhaqhazela emqolo wakhe kwaye uphakanyise iinyawo zakhe phezulu - le ntshukumo evela kumgangatho uphula i-pelvis. Kwi ntshukumo ephakamileyo, siphumelela, sibuyele kwi-bottom-inhale.
17. Sithatha iindlebe, siqeqesha umqolo wethu. Umsebenzo olandelayo ukusuka kuGillian Michaels ubizwa ngokuba "ukugubha" - imilenze i-half-bent, ehamba phambili, izandla zifana nezikhonkwane, amahlombe aqondiswe. Siyidonsa izibilini zethu njengokuba siphumelela, solulela izandla zethu ukuze siphumelele.
18. Umlenze omnye ngaphambili, okwesibini emva kwe-crochet ene-press ye-dumbbells. I-squat - umlenze womlenze wangaphambili ohambelana nomgangatho, umva emva, xa sifuna imilenze yethu, sidonsa iingalo kunye namaqhekeza emagxeni. Ukulungisa imilenze yakho, ulula izandla zakho.