"Ubuncinane beentsuku ezingama-30" - uqeqesho uGillian Michaels

Yonke intokazi, kungakhathaliseki ubudala, amaphupha omfanekiso ococekileyo kwaye ontle. Kwaye phantse yonke ibusika emzimbeni kukho ukukhohlisa "indawo yokugcina". Yaye ukuba ixesha le-beach selisekude, ngoko-ke ingqondo ephantsi kwengqondo ihleli, iqhube isilondolozo somoya ngoMsombuluko, esiza kuqala imihla yokugijima nokukhupha. Yintoni enokuyenza, ukuba isiqingatha sentwasahlobo sidlulile, kodwa yintoni esele ikhona? Kule meko, umyalelo wevidiyo wombhali uGillian Michaels "Ubuncinane beentsuku ezingama-30" uya kuhlangula.

Yintoni ekujoliswe kuyo kwikhosi?

I-Video tutorial iya kunceda bonke abo banqwenela ukufumana umzimba oqinileyo kwaye balahlekelwe kwi-10 kg yesisindo esingaphezu kweenyanga 1. Inkqubo yeeyure nesiqingatha iyahlula ibe ziingxenye ezintathu kwaye iveliswe ngumlobi ngokuyinhloko kubantu abangenayo imisebenzi eyenziwa rhoqo. UGillian Michaels wadala iiprogram zevidiyo eziliqela ezenzelwe iinjongo ezahlukeneyo, kodwa uqeqesho loqeqesho "I-Slender figure" kwiintsuku ezingama-30 "kwangoko yafumana ukuthandwa kakhulu phakathi kwabantu.

Thumela amava akho

Ngobutsheni bakhe, uGillian ngokwakhe wayenomkhwa owonakalisayo wokubamba amava kwaye wayeyintombazana eninzi. Ngokuncediswa kweeklasi kumacandelo ahlukeneyo ezemidlalo, ngokukhawuleza wamzisa umzimba wakhe kwiimeko ezigqibeleleyo. Kuya kubonakala ngathi, ukufikelela kwisiphumo, kuya kunokwenzeka ukuyeka, kodwa kungekhona kwimeko kaGillian. Ukuqwashiswa kwendawo ekuyo kuyo kuya kubonakala ngokucacileyo kwaye kucacile ukuba uphuhliso lwayo lubonakala, kunye nefowuni "Ukunciphisa ubunzima kwiintsuku ezingama-30!" Ngaba kubonakala kungento engafanelekanga.

Kuwo wonke umntu othenga le khosi ekhethekileyo, kubalulekile ukuba inkqubo iphumelele iimvavanyo zayo zokuqala kumdali ngokwakhe. Xa abantu bebona phambi kwamehlo abo ukuba babe ngumzekelo wokwenene, kubanika ukuzithemba ngakumbi kunye nokukhuthaza abanye.

Uphononongo lweenkqubo zokuxilongwa

UGillian wakwazi ukuthatha indawo phakathi kwabafundisi bezempilo abahamba phambili baseMelika kuba akazange asebenze kuphela kwindawo yokuzivocavoca. Ufumene indlela edibeneyo yokuxazulula ingxaki yehlabathi. Ukuqeqeshwa yedwa akusoze kwanike umphumo oyifunayo, kungakhathaliseki ukuba sinjani kubo. Ukufundwa kombhali ngeenkqubo zokuxilisa umzimba kumncedi ukuphumeza impumelelo enkulu kunye nokuqaphela jikelele. Kukho iingcebiso ezininzi malunga nokutya, kwaye wonke umntu unokuzikhethela yena, ngokuhambelana nekhosi "Inani elincinci leentsuku ezingama-30", into ethile, ukukhethwa kwendlela yokugcoba. Ukongeza kwiikholeji zevidiyo, umqeqeshi owaziwayo uphinda ashicilele iincwadi zombhali.

Ukusebenza kwemisebenzi elula ngokubambisana nenkqubo echanekileyo

Umbhali wezifundo zevidiyo wayebambisene nabadlali abahamba phambili bexesha lakhe, basebenzise ukuqeqeshwa okulula kakhulu ekuqeqesheni kwabo. Yintoni enokuyinkcenkceshela inkqubo ukuba kuphela kwaye kuyimfuneko ukuba kubangele ubuninzi beendlela kunye nokutshintshwa kwabo kwisilinganiso esifanelekileyo. Ngoko, isicwangciso somlingo "3-2-1" saba ngumzuzu osisiseko kwiprogram "Inani elincinci leentsuku ezingama-30", apho amandla alula asebenzayo aphelileyo imizuzu emi-3, imizuzu emi-2 iyaqhubeka isebenza nge-cardio-operation kunye neyoku-1 imizuzu isetyenziswe ekuqeqesheni umshicileli.

Ulungelelaniso olunzulu

Abantu abaninzi abazama ukufikelela emgangathweni, umzimba we-taut, ngokukhawuleza bahlangana nomva wokuhluleka ngokupheleleyo. Ukuphazamiseka, ukungabikho kwenkqubela phambili eklasini kunye nomphumo obonakalayo kubangelwa ukuba abantu basuke besuka kwindlela yokutya ekhethiweyo ukuya kwelinye, ukusuka kwisigaba esisodwa sokuzivocavoca ukuya kutshatyalaliswa ngokutsha. Ngubani ongaqhelanga nale meko! Kubonakala sengathi awunamdla, kwaye kusasa kusasa uyaphuphaza, kwaye umshicileli uphakanyiswa, kwaye awukwazi ukucima ubungakanani bonyaka we -jeans .

"Inani elincinci leentsuku ezingama-30": ukuphononongwa kwabantu abagqibile ikhosi

Ngoko-ke, uqala ukuphulaphula iingcebiso zabanye abantu abacebisa oku okanye indlela yoqeqesho. Ngoko, ngokubhekiselele kubaninzi abanomdla abanomdla oye bazama amava abo kwiikholeji zevidiyo "Inani elincinci leentsuku ezingama-30", ngokwenene ngeli xesha, unokufikelela kwiziphumo ezithile.

Ngaba usetyenziselwa ukuphakama kwisikali nganye ntsasa? Musa ukothuka xa ubonakala ngathi emva kweentsuku ezi-10, ukuba amanqatha amaninzi akangxami ukushiya umzimba wakho, kwaye utolo luye lwayeka ukukhohlisa kwisalathisi sokuqala. Jonga ngokugqithiseleyo umfanekiso wakho kwisibuko. Uyabona indlela isisu esiyinyameko ngayo, indlela efanelekileyo efanelekileyo ngayo, kwaye isifuba sibonakala sihle kakhulu? Ngoko uqeqesho lwakho lunikeza umphumo obonakalayo. Kwinqanaba lokuqala kukho inkqubo yokwandisa ubunzima besisipha, ukuze umzimba ungeniswe kwi tonus. Ubunzima be-muscle bunzima kuneziphofu ezinamafutha. Amanqatha asemzimbeni asuswe emzimbeni, kodwa indawo yawo kwindawo yokubala umzimba yayiphethwe yimisipha.

Ngamanye amaxesha abantu bayaqaphela ukuba emva kokuqala kwekhosi yoqeqesho, isisindo esipheleleyo sinyuke kancinci (kwakhona ngenxa yokukhula kobunzima bomzimba). Akumangazi. Umzimba uza kufakwa ngokukhawuleza kwimeko yawo entsha, kwaye ukutshisa okusebenzayo kwamatye angaphantsi kuya kuqala. Ukongezelela, ikhosi "Inani elincinci leentsuku ezingama-30" linamalungu amathathu, okutshintshela ukuba kukho umyalelo ongenamdla, unokufumana iziphumo ezilungileyo.

Ukuqhelisela ukunyaniseka kwemithwalo

Ngoko, safumanisa ukuba iintsuku ezili-10 zokuqala azikho umlinganiselo wokutshisa kwendawo yeoli. Iminyaka elishumi yokuqala enyangeni ifundisa abantu ukuba basebenzise ukunyaniseka kwemithwalo kunye nokubukeka kuphucula isimo somzimba. Kungabonakala ngathi abanye umthwalo owenziwe kwiprogram uyaphaya. Kodwa ngemithwalo yokukhanya ayinakukwazi ukuphumeza umphumo oyifunayo kwixesha elifutshane. Ukongeza, enye inxalenye yomsebenzi wevidiyo uhlala isigxina seyure. Ewe, imizuzu engamashumi amathathu yemithwalo yemihla ngemihla, kungakhathaliseki ukuba ibukhulu kangakanani, inokukuncedwa ngumntu ongeke aqeqeshwa ngaphambili.

Musa ukunyanzelisa imicimbi

Abanye abantu ababenamava emidlalo, kholelwa ukuba ukuba uzimisele ngokukhawuleza kwiiyure kunye neyesigamu zokusebenza kwansuku zonke, umphumo uya kuba ukhawuleza ngakumbi. Akunjalo. Ungabi nentshiseko uze uhambe ukuze uzicwilise ekuqeqesheni. Umzimba awuyi kuwuxabisa. Ngokuchasene noko, uya kuba namandla okulwa naye. Le khosi ekhethekileyo yenzelwe iinkcukacha ezincinci. Into eyona nto kukuzibeka, ukuba xa umzimba ophelileyo wenziwa, "isibalo esincinci seentsuku ezingama-30" siya kuhlala sisinceda rhoqo kunye nokufundisa ukuba ungayi kuphinda uvumele ukulahla iipounds.

Amanqanaba obunzima

UGillian Michaels unikezela abalandeli bakhe ukuzivocavoca okulula, baqokelelwe kumanqanaba amathathu obunzima. Siyakhumbula ukuba akusiyo yonke into efunekayo ukuqala ukusuka kumgangatho olula kwaye ufikelele kunzima kakhulu. Unamanye amanqanaba ngeentsuku njengoko sibona kufanelekile. Umntu ngamnye unempawu. Ngamanye amaxesha ishedyuli yeeklasi, esifanelekileyo, enye iya kuba luncedo kumlinganiselo omncinci. Enye into ebonakalayo yinkxalabo yinto ebonakalayo kukubandakanyeka ekusebenziseni onke amaqela omzimba ngaphandle kokungafani. Musa ukuyihoxisa i-muscle ehamba phambili yomzimba kwaye ube ngumncinci imihla ngemihla! Injongo yeGillian Michaels.

Ezinye izicathulo

Ubungakanani bemithwalo ecetywayo, nokuba ngaba bahlala kuphela imizuzu engama-30 ngosuku, abahlali bakwazi ukujamelana nabantu abanokungaqhelekanga kwinkqubo ye-musculoskelet. Ukuba, emva kokuqeqeshwa, iintlungu kumalungu okanye ezinye iimpawu ezingahambelani nokwakha izicubu zesisu ziyabonwa, kungcono ukudibana nogqirha ngeengcebiso. Ewe, intlungu ye-muscle phakathi kwabantu abanomdla ngokuqhelekileyo banokuqhutywa ngamafutha okufudumala.

Imigomo neMeko

Ukuze uqalise uqeqesho, akuyimfuneko ukuba ube ne-gym yokuxhobisa ekhaya. Ukusebenzisa izixhobo ezilula kodwa eziyimpumelelo oza kuyidinga isikhala esincinci eklasini apho ungayifaka khona imishini yokuzivocavoca kunye neesibini zeempawu ezinokuthi zitshintshwe kalula. Kwindima yee-dumbbells ezenziwe ngokwabo, izilwanyana zeeplastiki ezizaliswe ngamanzi zihlala zisebenza.

Isimo sengqondo

Khumbula, kungakhathaliseki ukuba ilungelelwano olunzima kangakanani, alukwazi ukusebenza ngokufanelekileyo xa umntu engathembeki ngesiphumo sokugqibela kwangaphambili. Ngaphezu koko, kuyimfuneko ukubandakanya kuphela ngesimo sengqondo kunye nokumomotheka ebusweni bakhe. Yona ndlela yokuqhuba imisebenzi kufuneka ifane, kwaye ingabi yinto efunekayo. Ukongezelela, ukuba ubonakala ngokucacileyo phambi kwamehlo akho ofuna ukuzwakalisa kwindawo efanelekileyo, ubuninzi obuncinane kwiintsuku ezingama-30, umzimba omhle kunye nokubukeka kwimihlobo yabahlobo kunye nabamkeli bemfihlo bayinikezelwa kuwe.