Gillian Michaels akazvisimbisa pachake se, pamusoro pezvose, kuwirirana nemutoro unorema. Kune vazhinji vemafunguro avo emazuva ano, nzira inoenda kune fitness yakatanga nemafuta anopisa. Kudzidzira neGilianMichaelles, pakutanga, iwe hauchaoneki wakaoma zvachose, asi pashure pokunge uzviona iwe pachako, uchaziva kuti izvi hazvisi asi gehero.
Principle
Chikamu chekudzidzisa Gillian Michaels ine simba uye cardio-loading, uyewo maitiro ekunyora. Chidzidzo chinovakwa maererano neurongwa hwe 3-2-1, iyo:
- Maminitsi matatu ibasa re cardio naGillian Michaels;
- Maminetsi maviri isimba rinodzidziswa naGillian Michaels;
- Maminitsi 1 - kurovedza muviri muhurukuro.
Zvose izvi zvinotora maitiro emukati chitenderedzwa kudzidziswa uye inodzokorora kazhinji.
Asi zvakakwana kuveura nendimi, ndiyo nguva yakakwirira yekutanga kudzokera kumafuta!
Kudzidzira
- Tinovata pasi, pasi pemisana yedu, tinoisa maoko edu kumashure kwemisoro yedu, kusimudza mitsika dzedu, tichidzikisa pasi kusvika pasi. Tinosimudza zvose gumbo nemuviri panguva imwe chete. Isu tinoitawo pane rimwe jumbo.
- Isu tinotora zvidzitiro mumaoko, tora mheta yepisheni - rimwe gumbo rinodhonza shure, rechipiri rinoteterera 90 ° kubva pasi. Maoko anotambanudza zvakafanana uye anovabudisa.
- Zvikwereti "pendulum" - dumbbells mumaoko, squat, kuputika gumbo uye mberi, ipapo shure, apo maoko ose ari kumutsirwa kumafudzi. Mabhoti anoramba ari padombo.
- Ita basa rekuita 2 muchikwata chechipiri.
- Isu tinoita squats "pendulum" pachikamu chechipiri.
- Kuramba nekuputika - maoko nemakumbo zvinotungamirirwa nenzira dzakasiyana, tinoita kuti tibve nekuzorora zvakakwana.
- Slips - yakayambuka makumbo avo, maoko haasi pasi pasi pasi bhanhire, mukukwira tinoshandura bhari.
- Zvakare tinoita kuruka nekukanganisika.
- Isu tinoita slide.
- Tinorara pasi, tadzika makumbo edu, dumbbells yakananga kumusoro kumusoro kwechifuva (chiedza chekudzidzira chinoshandiswa pasina mbiru uye nehafu-makumbo makumbo). Tinosimudza exhale pane exhale. Tinoderera pamhepo yakafuridzirwa pasi. Tinoshandura zvinyorwa zviri pakati nepakakwirira uye pasi.
- Vanoisa dumbbells, vanoisa pamusoro, misoro yakasimudzwa uye yakanamatira pamakona akanaka. Tinodhonza makumbo nemuviri kune mumwe nemumwe.
- Dzidzira "mauto ehondo uye shandisa". Nzvimbo yekutangira yakamira, maoko nema-dumbbells anonamatira pamakona akanaka. Tinosimudza gumbo rakakotama ari kurudyi, uye pamwe nekuwedzera kwegumbo, tinoita mutsara we dumbbells kumusoro.
- Misoro inofanirana kune mumwe nemumwe, zviputi mumaoko, zvisikwa zvakatungamirirwa mberi. Kusvetuka, tinosimudza maoko edu nemakumbo echibvumirano kusvika kumazinga emafudzi.
- Dzidzirai 12 muchikamu chechipiri.
- Isu tinoita zvakare squats nebhenji rekunyora (chiito chegumi chechipiri).