Jillian Michaels 'Mazuva makumi matatu Akabvarurwa: Zvinokubatsira here Kuderedza uremu?

Zvemukati

• Inoshanda sei
• Izvo zvinobatsira kurasikirwa nekurema?
• Inotsva mangani macalorie?
• Zvimwe zvinogona kubatsira
• Inogona kutsigira tsandanyama kuwana uye hutano kukwegura
• Kuvandudzwa kwehutano hwemwoyo
• Zvichida kudzikira
• Kushaikwa kwehutungamiriri hutungamiriri
• Tarisa pane pfupi-pfupi uremu kurasikirwa
• Maekisesaizi anogona kunyanyisa kune vamwe
• Haigadzirise chiitiko chemuviri
• Unofanira kuzviedza here?
• Chinokosha

Iyo 30 Day Shred chirongwa chekurovedza muviri chakagadzirwa nemukurumbira wega mudzidzisi Jillian Michaels.

Inosanganisira zuva nezuva, maminetsi makumi maviri, kurovedza kwakasimba kunoitwa mazuva makumi matatu akateedzana uye zvinonzi zvinokubatsira kurasikirwa nemazana mapfumbamwe (9 kg) mumwedzi.

Chinyorwa ichi chinoongorora mabhenefiti uye kudzikira kweiyo 30 Mazuva Akabvarurwa, uchiongorora kana ichigona kukubatsira kurasikirwa nehuremu.

Inoshanda sei

Iwo 30 Mazuva Akabvarurwa ekurovedza mavhidhiyo anowanikwa kutengwa kune akasiyana e-commerce saiti.

Chirongwa ichi chinodawo kuti iwe uve nemaviri-kana-mashanu-pondo (1.5- kana 2.5-kg) dumbbells.

Kune matatu matatu-maminetsi, akazara-muviri kurovedzwa akagadzirirwa kufambira mberi kuburikidza nhanhatu nhanho.

Chikamu chega chega chinoitwa kwemazuva gumi, uye iwe unofanirwa kusvika nhanho 3 panopera chirongwa (1):

• Chikamu 1 (Kutanga). Iyi nhanho yakagadzirirwa vanhu vari kutanga kubuda, vakafuta zvakanyanya, kana vasina kurovedza muviri kweinopfuura mwedzi mitanhatu.
• Chikamu chechipiri (Pakati). Aya ekurovedza ndeevanhu vari kushinga mumitambo, kutamba, kana chero chiitiko chinowanzoitwa muviri kana katatu pavhiki.
• Level 3 (Yepamberi). Iyi nhanho inoitirwa avo vanoshingairira mumitambo kana vanogara vachishanda kunze kana kana pavhiki.

Iwo maekisesaizi akavakirwa paJillian Michaels '3-2-1 system system, inosanganisira maminetsi matatu esimba kurovedza, maminetsi maviri e cardio, uye miniti imwe yeab mazoezi.

Basa roga roga rinotanga neinodziya maminetsi maviri, ichiteverwa nemaseketi matatu epakati uye inotonhorera kwemaminetsi maviri.

Mimwe miitiro chaiyo inosanganisira:

• Simba: pushups, kaviri-ruoko mutsara, chipfuva nhunzi, mauto emauto
• Cardio: mabvi akareba, kusvetuka jacks, squat kusunda, skate kusvetuka
• Abs: crunches, makumbo anosimudza, kaviri crunches, plank twists

Iyo 30 Zuva Yakabvarurwa ine matatu-maminetsi makumi maviri-ekurovedza eakasiyana masimba. Yega yega yekurovedza ine matatu epakati maseketi e3 maminetsi esimba, 2 maminetsi e cardio, uye 1 miniti ye abs.

Izvo zvinobatsira kurasikirwa nekurema?

Iyo 30 Day Shred chirongwa chinonzi chinokubatsira iwe kudzikira anosvika makumi maviri emapa (9 kg) mumwedzi.

Izvo zviviri zvakakosha zvinhu zvinokonzeresa kuonda uremu macalorie kudya uye kurovedza muviri ().

Vanhu vanotanga nekuwedzera mafuta emuviri vangangoona kuwanda kuonda pamusoro pechirongwa ().

Yekutanga kurasikirwa uremu kunogona kunge kwakabatana neakadzikira carb zvitoro uye zvakapfava kuyerera kwemvura ().

Kunyangwe chirongwa ichi chichigona kupa chiitiko chakaringana chemuviri kusimudzira huremu hushoma, 20 mapaundi (9 kg) kutarisira zvisingaite kune vanhu vazhinji. Uyezve, kuraira kwekudya kunoshaya.

Zvekuwedzera kurasikirwa kwekurema, zvakakosha kuti urambe uchishanda mukati mezuva rese pane kungoita panguva yako yemaminetsi makumi maviri ().

Inotsva mangani macalorie?

Iyo huru inokonzeresa yekudzikisa huremu ndiyo huwandu hwakazara macalorie akapiswa ().

Kazhinji, munhu anorema makirogiramu anosvika zana nemana (68 kg), ari wemuviri akasimba, anogona kutarisira kupisa mazana maviri kusvika mazana matatu emakoriori pabasa nezuva re30 Day Shred. Izvi zvakaenzana anenge 2.5 mapaundi (1.1 kg) akarasika pamwedzi kubva mukurovedza muviri chete ().

Kurema kwakadii kwaunorasikirwa nako kunoenderana neyako koriori yekudyiwa uye kuita kwakawanda kuita kwekuita kunze kweiyo 30 Day Shred Workout.

Iyo 30 Day Shred chirongwa chinotaura kuti vatori vechikamu vanogona kurasikirwa kusvika makumi maviri mapaundi (9 kg) mumwedzi mumwe. Izvi zvinogona kunge zvisingaite kune vanhu vazhinji.

Zvimwe zvinogona kubatsira

Nepo kuonda kuri iko kutarisisa kwezuva re30 Kubvarurwa, kurovedza muviri kwemazuva ese kunogona kupa mamwe mabhenefiti.

Inogona kutsigira tsandanyama kuwana uye hutano kukwegura

Kuramba kudzidziswa, senge chikamu chemasimba cheMusi weSvondo 30, kunogona kubatsira kuwedzera mhasuru.

Kuwana mhasuru kunoenderana nekusimudzira mumetabolism, kuderera kwenjodzi yekukuvara, uye kudzivirira kurasikirwa kwemhasuru kunowanzoitika nekukwegura ().

Pamusoro pezvo, kudzidzira kuramba kwakabatana nehumwe mabhenefiti, kusanganisira kuwanda kwesimba remapfupa, kudzora shuga yeropa, uye kuzorora kweropa ().

Naizvozvo, kutevera chirongwa senge 30 Day Shred kunogona kutsigira kukwegura kune hutano.

Kuvandudzwa kwehutano hwemwoyo

Cardio uye maeerobic kurovedza ayo ari chikamu cheMazuva makumi matatu Akabvarurwa anogona kubatsira hutano hwemwoyo.

Kurovedza muviri kweaerobic kwakaratidzirwa kupa akawanda mabhenefiti ehutano, kusanganisira kudzikisa LDL (yakaipa) cholesterol uye BP, pamwe nekusimudzira huremu hwemuviri ().

Mukuenderana nemazano eAmerican Heart Association, iwe unofanirwa kuita maminetsi zana nemakumi mashanu ekuyera-kusimba kana maminetsi makumi manomwe neshanu esimba rekuita maekisesaizi vhiki nevhiki. Izvi zvinoenzana nemaminitsi makumi matatu, mazuva mashanu pasvondo ().

Iyo 30 Mazuva Akabvarurwa anogona kukubatsira iwe kusangana aya mazano kukurudzira hupenyu hwese.

Nepo kuonda kuri iko kutarisisa kwezuva re30 Kubvarurwa, inogona kupa zvimwe zvakanaka, senge kuvandudzwa kweshuga yeropa, LDL (yakaipa) cholesterol mazinga, uye BP.

Zvichida kudzikira

Kunyangwe iyo 30 Day Shred inogona kupa akati wandei mabhenefiti, ine zvingangoita kudzikira zvakare.

Kushaikwa kwehutungamiriri hutungamiriri

Imwe yematanho makuru ezuva re30 Day Shred ndeye kushomeka kwechirongwa kweiyo chaiyo nhungamiro nhungamiro, iyo inoita basa rakakura mukurema kwese kwekurema (,)

Nepo iwe uchikwanisa kugadzira marongero akasiyana etsika echikafu muYangu Kusimba naJillian Michaels app, ivo vanoda mubhadharo wemwedzi wega wekuwana kuzere.

Kutora huremu hwako hwazvino hwemuviri uye zvibodzwa mukufunga, iyo app inogadzira macalorie renji iwe. Hakananga kudya mazano ane chikafu chikafu anopiwa futi.

Tarisa pane pfupi-pfupi uremu kurasikirwa

Tichifunga nezve 30 Day Shred inongogara kwemwedzi chete, chinangwa chayo chekutanga chinoratidzika kunge chiri chenguva pfupi-yekurema uremu.

Nepo vamwe vanhu vachiona kudzikisira kurema panguva yechirongwa, mukana wekuwanazve huremu uhwu hukakwira kana chirongwa chapera ().

Kuchengetedza uremu kwenguva refu, zvakakosha kuti uite zvidiki, zvinowirirana shanduko nekufamba kwenguva pane kuyedza kudzikisa huremu nekukurumidza.

Maekisesaizi anogona kunyanyisa kune vamwe

Iyo 30 Day Shred inosanganisa kumwe kufamba, senge pushups uye kusvetuka squats, izvo zvinogona kuve zvakanyanyisa kune vamwe vanhu.

Pamusoro pezvo, vamwe vanhu vanogona kurwadziwa nemubatanidzwa nekuda kwekusvetuka kurovedza muviri.

Zvakadaro, yega yega Workout inopa dzimwe shanduro dzezviitwa izvo zvakagadzirirwa kuve nyore nyore. Izvi zvinogona kubatsira vanhu vanonzwa kudzidziswa kwakanyanya.

Haigadzirise chiitiko chemuviri

Ipo iyo 30 Day Shred ichipa maminetsi makumi maviri ezviitwa zvezuva nezuva zvemuviri, haina kutarisa kuve unoshanda mukati mezuva rako rese.

Kana iwe uchingopedzisa iyo makumi maviri-maminetsi ekurovedza uye unoramba usingashande neimwe nzira, mhedzisiro yako inononoka zvikuru.

Kunze kwekurovedza muviri, zvakakosha kuti urambe uchishanda mukati mezuva rose nekufamba zvakanyanya uye kugara zvishoma. Izvi zvinotsigira metabolism ine hutano uye inovandudza hutano mabhenefiti ().

Kunyangwe kupa mabhenefiti ehutano, iyo 30 Day Shred inoshaya chaiyo nhungamiro nhungamiro uye inotarisa pane pfupi-yenguva pfupi uremu.

Unofanira kuzviedza here?

Iyo 30 Day Shred inogona kunge iri sarudzo yakanaka kana uchingopinda mukurovedza muviri nguva dzose kana uri munhu anoshingaira anoda kuyedza chimwe chinhu chitsva.

Chirongwa ichi chinopa yakasimba kurovedza muviri regimen pamwe neyakavakirwa-mukati kufambira mberi.

Iko kurovedzwa kunoratidzika kunge kunopisa kwakaringana macalorie kusimudzira uremu - kunyangwe iwe uine chakakosha huwandu kuti udurure kana uri kungoedza kuve wakakwana.

Ramba uchifunga kuti chirongwa ichi chinofanirwa kuve chakabatanidzwa nechikafu chinovaka muviri, chikamu-chakadzorwa chakagadzirirwa kuzadzisa zvido zvako nezvinangwa zvekoriori.

Iyo 30 Day Shred inogona kunge iri sarudzo yakanaka kune avo vari kutsvaga kudzidza zvekutanga kurovedza muviri kana kuda kuyedza chimwe chinhu chitsva. Chirongwa ichi chingangopa mibairo irinani kana ichibatanidzwa neyakafanira hutungamiriri hutungamiriri

Chinokosha

Iyo 30 Day Shred chirongwa chinovimbisa kurasikirwa uremu hunosvika kumakumi maviri emapaunzi (9 kg) mumwedzi. Izvi zvinogona kunge zvisingaite kune vanhu vazhinji.

Kunyangwe iwo ezuva nezuva emaminetsi makumi maviri-ekurovedza angabatsira kurasikirwa nekurema uye hutano hwemwoyo, chirongwa ichi hachina hutungamiriri hwekudya, chinogona kunge chakanyanya kune vamwe, uye chinotarisa pamhedzisiro-pfupi mhedzisiro.

Nepo iyo 30 Zuva Yakabvarurwa inogona kusimudzira kupfupika-kwenguva pfupi uremu, mhedzisiro-yenguva refu inogona kuwanikwa nekutevera chikafu chese-chikafu, kuziva hukuru hwechikamu, uye zvishoma nezvishoma kuwedzera chiitiko chemuviri nekufamba kwenguva.