I-Gillian Michaels isungulwe ngokwayo, ngaphezu kwakho konke, umlindi onesisindo esiningi. Kulabo abalandeli abaningi bamanje, indlela eya emzimbeni wokuzivocavoca iqala ngamafutha ashisa. Ukuqeqesha noGilianMichaelles, ekuboneni kokuqala, ngeke kubonakale kunzima nhlobo, kodwa emva kokuzwa ngokwakho, uzoqonda ukuthi lokhu akusilo nje isihogo.
Isimiso
Ukuqeqeshwa kwesikhashana uGillian Michaels siqukethe amandla kanye ne-cardio-loading, kanye nokuzivocavoca. Isifundo sakhiwe ngokwendlela ye-3-2-1, lapho:
- Imaminithi emi-3 iyinhlangano yokuvuthwa kwe-cardio neGillian Michaels;
- Amaminithi amabili ukuqeqesha amandla noGillian Michaels;
- 1 iminithi - ukuzivocavoca kumaphephandaba.
Konke lokhu kuthatha indlela yokuqeqeshwa okuyisiyingi futhi kuphindwe izikhathi eziningana.
Kodwa ngokwanele ukuze uhlabe izilimi, sekuyisikhathi sokuqala ukuhlaziya amafutha!
Ukuzivocavoca
- Silala phansi, emhlane wethu, sibeka izandla zethu ngemuva kwamakhanda ethu, siphakamise imilenze yethu, siyancipha phansi. Siphakamisa umlenze nomzimba ngesikhathi esifanayo. Senza futhi ngomunye umlenze.
- Sithatha ama-dumbbells ngesandla, sithatha i-poser ye-archer - umlenze owodwa udonswa emuva, owesibili ugobile 90 ° ukusuka phansi. Amandla athululela ngokufana futhi awakhuphe.
- Izigcawu "i-pendulum" - ama-dumbbells ezandleni, i-squat, egoqa umlenze bese phambili, bese emuva, kuyilapho izandla zombili ziphakanyiselwa emahlombe. Izindebe zihlala esiqu.
- Yenza umsebenzi wokuzivocavoca 2 ngomlenze wesibili.
- Senza ama-squats "pendulum" emlenzeni wesibili.
- Ukujikijela ngokuphambana - izandla nezinyawo kuqondiswa ngezindlela ezihlukile, senza ukugxuma ngokuphenduka okugcwele.
- Ama-slips - awela imilenze yawo, izandla zingezansi ngaphansi kwebhande, ngokuzuma sishintsha ibha.
- Siphinde senza ukuqhuma ngokudubula.
- Senza amaslayidi.
- Silala phansi, sithume imilenze yethu, iminyango eqondile iqonde phezulu kwesifuba (ukuvivinya umzimba kuyenziwa ngaphandle kwemilenze kanye nemilenze emihlanu). Siphakamisa i-exhale ku-exhale. Sinciphisa ukuphefumulela phansi. Siphinde senze okunye ukuphakama phakathi nendawo ephezulu neyehla.
- Bafaka ama-dumbbells, banikeze ikhanda, baphakamise imilenze futhi baqhubekele emangceleni efanele. Sidonsa imilenze nomzimba komunye nomunye.
- Ukuzivocavoca "imishini yezempi bese ushaya". Isikhundla sokuqala simile, izandla ezinama-dumbbells ziboshwe ema-angles angakwesokudla. Siphakamisa umlenze ogobile ngakwesokudla, futhi ngokukhuliswa komlenze, senza ucingo lwezingqungquthela phezulu.
- Izingibe zihambisana nomunye nomunye, izimbongolo ezandleni, izingxube zithunyelwe phambili. Ukuxosha, siphakamisela izandla zethu ngama-dumbbell kuya ezingeni lamahlombe.
- Ukuzivocavoca 12 ngomlenze wesibili.
- Siphinda senza ama-squats ane-bench press (ukuzivocavoca 13).