Jillian Michaels 'One-Minute Workout yeMami Akabatikana

Zvemukati

• Svetuka Jack squat
• Skaters
• Squat Jacks
• Ongorora Get-Ups
• Everest Climber
• Yekupedzisira Burpees
• Ongororo ye

Reality TV star uye murairidzi wekusimba Jillian Michaels ndiamai zvakare, zvinoreva kuti anonzwisisa kuti zvinogona kunetsa kukwana mukurovedza muviri kwakanaka. Murairidzi wepachedu akagovana kurovedza muviri kupfupi, kwakanyanya-kusimba neshamwari dzedu paParents.com, uye yakanakira kupisa macalorie, kuwedzera metabolism, uye kukurumidza kugadzirisa muviri kana uine nguva pfupi.

"Isu tese tinoziva amai havana nguva yekutambisa," Michaels anodaro. "Tinofanira kushandisa nguva yedu zvakanaka sezvinobvira, uye ndosaka kudzidzira nehunyanzvi hwesimba kunowana mibairo yakanaka kana ipfupi nenguva."

Michaels 'Workout, kubva kuJillian Michaels app, inoshandisa musanganiswa wezvikamu zveHIIT uye akawanda masekisheni emitambo, ayo "anovaka musimboti simba, kugadzikana, kugona, kumhanya, simba, uye simba-izvo zvinoda amai vese," anodaro.

Tevera pamwe nevhidhiyo uye uzviedze iwe pachako!

Svetuka Jack squat

Iyo yekusvetuka jack squat yakanaka kune yemoyo mamiriro, yakaderera muviri simba (glutes uye quads), uye calori kupisa.

A. Mira netsoka dzako pamwe chete wozozvisvetukira kunze zvakapamhamha kupfuura chiuno chekunze chinhambwe.

B. Squat pasi nemusana wakananga uye bata pasi nemazano eminwe yako.

C. Svetukira kumusoro uchiunza tsoka dzako pamwechete uchiombera maoko pamusoro.

Ita vakawanda reps sezvinobvira (AMRAP) kwemasekonzi gumi.

Skaters

Skaters akanakira kugadzirisa kwemoyo, kudzikamisa kwepakati, simba remuviri rakaderera (glutes uye quads), uye kupisa macalorie.

A. Svetukira kurudyi, uchimhara patsoka yako yerudyi nekuruboshwe uchibata pasi kuseri kwekurudyi kwako.

B. Tevedzera chinzvimbo chekukweva nemaoko ako achisimudzira kuruboshwe pamusoro pemuviri wako.

C. Dzokorora kuruboshwe (nemaoko ako uchidzungudza kurudyi).

D. Ramba uchidzokorora kubva kune rumwe rutivi.

Ita AMRAP kwemasekonzi gumi.

Squat Jacks

Squat jacks inonakidza kune yemoyo vascular condition, yakaderera simba remuviri (quads nemhuru), uye macalorie ekupisa.

A. Mira netsoka dzako pamwechete.

B. Squat pasi muchigaro pose, kumashure yakananga, chiuno shure.

C. Kugara wakaderera, svetuka tsoka dzako kunze mune squat chinzvimbo.

D. Dzokera kuchigaro chechigaro.

Ita AMRAP kwemasekondi gumi.

Ongorora Get-Ups

Ongororo yekumuka-kusimuka inhanho huru yekuchinja kwemoyo, musimboti, chipfuva, pfudzi, triceps, uye quads. Uye ivo vanopisa akawanda macalorie.

A. Kubva wakamira, rova ​​pasi zvakarerekera sepazasi kusunda-kumusoro chinzvimbo.

B. Svetuka uchidzokera pasi muchikamu chakatsemurwa nemabvi akakotama sekunge uri kusvetukira pabhodhi repamhepo.

C. Wobva wadzikisa pasi pasi uye dzokorora kufamba kwese kune iro divi rakatarisana.

Ita AMRAP kwemasekondi gumi.

Everest Climber

Everest vanokwira vakanakira yemoyo mamiriro, musimboti, chifuva, bendekete, triceps, uye quads. Vanopisawo macalorie akawanda.

A. Tanga mune puranga chinzvimbo.

B. Svetuka chinja rutsoka rwako rwerudyi kunze kwekunze kweruoko rwako rwerudyi.

C. Dzokera kupuranga.

D. Svetuka chinja rutsoka rwako rweruboshwe uchienda kunze kweruoko rwako rweruboshwe.

E. Dzokera kupuranga.

F. Enderera kune rimwe divi.

Ita AMRAP kwemasekonzi gumi.

Yekupedzisira Burpees

Yekupedzisira burpees inonakidza kune yemoyo mamiriro, musimboti, chifuva, bendekete, triceps, uye quads. Iwo zvakare kufamba kukuru kwekupisa macalorie.

A. Hunza maoko ako pasi.

B. Svetuka tsoka mbiri kunze.

C. Dzokera kunzvimbo yekutanga.

D. Svetuka kumusoro.

E. Dzokorora kune rimwe divi.

Ita AMRAP kwemasekondi gumi.

Usakanganwa kuzvitarisira iwe usati uye mushure mekudzidzira kwako!

"Ini ndinogara ndichikurudzira kukurumidza kwemaminetsi matatu kusvika mashanu-yemoyo yekudziya-iwe unogona kumhanya uchitenderedza chivharo, kusvetuka tambo, kumhanya uchikwira nekudzika masitepisi ako, nezvimwewo," Michaels anodaro. "Static kutambanudza kwakanaka kune kutonhora-pasi, asi foam rolling yakanakira. Iva nechokwadi chekutambanudza kana roll quads, glutes, hamstrings, psoas, mapepa, triceps, chest, uye pasi pasi."

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