Waxaan horeyba u qornay wax ku saabsan tababarka Jillian Michaels, laakiin sababtoo ah barnaamijyadeeda badan ayaa aad u fudud in lumo, adiga dartiis, waxaan diyaarinay miis kooban oo leh sharaxaad kooban dhammaan barnaamijyada tababaraha Mareykanka.
Ku saabsan miiska jimicsiga Jillian Michaels
Jadwalka wuu yaryahay, laakiin waa macluumaad badan. Halkaas waxaad si fudud uga ogaan kartaa barnaamijka Jillian Michaels ee adiga kugu habboon. Jadwalku wuxuu ka kooban yahay tiirarka soo socda:
- "Sanadka sii deynta". Tababbarka waxaa loo kala saaraa sanadka la sii daayo. Sidoo kale khaanaddan waxaa ku yaal calaamado, haddii tababar lagu bixiyo luqadda Ruushka.
- “Magaca tababarka”. Xidhiidhada aan ka aqrin karno sharaxaad faahfaahsan oo ku saabsan tababarka, faa'iidooyinkooda iyo qasaarooyinkooda, iyo waxa la raadinayo marka la fulinayo (xiriiriyeyaasha waxay ka furmi doonaan daaqad cusub)
- "Sharaxaadda barnaamijka". Sharax kooban oo ku saabsan barnaamijyada, laakiin dulmar guud oo faahfaahsan waxaan kugula talineynaa inaad raacdo xiriiriyeyaasha sharaxaad buuxda.
- "Waqtiga orodka". Tiirkani wuxuu soo bandhigayaa, muddada tababarka. Sidoo kale barnaamijyada qaar (haddii la heli karo) waxaa lagu qoraa tirada saxda ah ee maalmaha, waxaa lagu xisaabiyaa heerka orodka Jillian Michaels.
- "Tirada heerarka". Tiirkani wuxuu muujinayaa inta heerar ee dhibku ku lug leeyahay mid ama barnaamij kale. Badanaa, Jillian Michaels waa koorso leh heerar horumarineed oo dhib ah: laga bilaabo fudud ilaa heer.
- "Kakanaanta". Caadi ahaan, dhammaan jimicsiga ayaa loo qaybiyaa iyadoo loo eegayo saddex heer: hoose, dhexdhexaad, iyo adag. Haddii aad u malaynayso barnaamijkee laga bilaabayaa Jillian Michaels aragtida: waa maxay barnaamijka lagu bilaabayo Jillian Michaels: 7da ikhtiyaar ee ugu fiican.
Sidaad ogtahay, dhibaatadu waa wax muran badan, oo had iyo jeer kuxiran aragtida shaqsiyeed.
Thanks to miiskan ma baran kartid oo kaliya jimicsiga Jillian Michaels, laakiin waxaad ka warqabtaa dhammaan casriyeynta fiidiyowga ee tababarkan. Ugu yaraan laba jeer sanadkii barnaamijka Jillian ee cusub, markaa waxaad marwalba awoodi doontaa inaad Kordhiso qorshahaaga jimicsiga daraasado cusub. Barnaamijka waxaa lagu kala soocayaa sanadba fiidiyaha ugu da'da weyn uguna cusub. Jillian Michaels oo ah jimicsi ugu dambeeyay, habka, dhawaan ayuu soo baxay.
SIDEE LOOGU DOORAN KARAA QURBAHA LOOGU TALAGALAY TABABARKA
Shaxda dhammaan jimicsiyada Jillian Michaels
By habka, miiska waa mid aad u raaxo leh. Waad ku kala sooci kartaa macluumaadka qayb kasta qiimihiisa adoo adeegsanaya fallaaraha ku jira madaxa.
| Year | magaca | Sharax kooban oo ku saabsan barnaamijyada | Duration | Tirada heerarka | Kakanaanta |
|---|---|---|---|---|---|
| 2008 (Ruush.) | 30 Day Shred (Jaantus caato ah maalmaha 30) | Tababbarka xoogga jimicsiga | 25 daqiiqo (Maalmaha 30) | Heerka 3 | Low |
| 2009 (Ruush.) | Ma Jiro Aagag Dhibaato Badan (Meelo dhibaato ah malahan) | Tababar xoog wareeg ah oo leh dumbbells | 55 daqiiqo | Heerka 1 | Celceliska |
| 2009 (Ruush.) | Banish Fat, Metabolism (Kordhi dheef-shiid kiimikaadkaaga) | Jimicsiga wadnaha oo wareegsan | 55 daqiiqo | Heerka 1 | Sare |
| 2010 (Ruush.) | Shred-It with Miisaanka (tababarka xoogga) | Tababar jimicsi oo jimicsi leh | 30 daqiiqo | Heerka 2 | Low |
| 2010 (Ruush.) | 6 Usbuuc Lix-Xidhmo (Calool Fudud 6 toddobaad gudahood) | Tababarka caloosha | 30 daqiiqo (Maalmaha 45) | Heerka 2 | Celceliska |
| 2010 (Ruush.) | Yoga Meltdown (Yoga miisaan lumis) | Awood yoga miisaan lumis | 30 daqiiqo | Heerka 2 | Celceliska |
| 2011 | Hanjabaadaha dilaaga iyo bowdyaha | Tababarka bowdyaha iyo badhida | 40 daqiiqo | Heerka 3 | Celceliska |
| 2011 | Xadgudub & Shired | Tababbarka oo leh culeys isku dhafan | 45 daqiiqo | Heerka 2 | Low |
| 2011 | La jeexjeexay 30 (Miisaan lumiya 30 maalmood) | Tababbarka xoogga jimicsiga | 30 daqiiqo (Maalmaha 30) | Heerka 4 | Low |
| 2012 | Kacaanka jirka (Kacaanka jirka) | Jimicsiga wadnaha ee xoogga kalandarka | 30 daqiiqo (Maalmaha 90) | heerarka 6 | Celceliska |
| 2012 | Killer Abs (Saxaafadda dilka) | Jimicsi u samee caloosha iyo maqaarka | 30 daqiiqo | Heerka 3 | Celceliska |
| 2012 | Kickbox FastFix (Kickboxing) | 3 jimicsi oo ku saleysan kickboxing | 20 daqiiqo | Heerka 1 | Low |
| 2013 | Yoga Jahannamo | Awood yoga miisaan lumis | 30 daqiiqo | Heerka 2 | Sare |
| 2013 | Jidh Adag | Jimicsiga oo leh jirka dumbbells | 45 daqiiqo | Heerka 2 | Sare |
| 2014 | Bilow Shred (bilow) | Tababar bilowga ah | 30 daqiiqo | Heerka 3 | Low |
| 2014 | Hal usbuuc ayaa burburay | 2 jimicsi: wadnaha iyo korontada | 35 daqiiqo | Heerka 1 | Sare |
| 2015 | Jirka dila | 3 tababarka xoogga: sare, hoose, caloosha. | 30 daqiiqo | Heerka 1 | Sare |
| 2015 | BodyShred | Jimicsiga wadnaha ee xoogga kalandarka | 30 daqiiqo (Maalmaha 60) | Heerka 4 | Sare |
| 2016 | Hubka dilaaga & gadaal | Tababarka gacmaha, garbaha, dhabarka iyo laabta | 30 daqiiqo | Heerka 3 | Celceliska |
| 2016 | 10 Daqiiqo Beddel Jidh | 5 jimicsi gaagaaban oo 10 daqiiqo ah | 10 daqiiqo | Heerka 1 | Sare |
| 2016 | Jidh kulul, Hooyo Caafimaad qabta (umusha kadib) | 3 jimicsi dhalmada kadib: kore, hoose, caloosha. | 27 daqiiqo | Heerka 1 | Low |
| 2017 | Tone & Shred (oo leh Tone it Up) | 3 tababarka xoogga: jirka oo dhan, hoose, caloosha. | 30 daqiiqo | Heerka 1 | Celceliska |
| 2017 | 10 Daqiiqad Isbedelka Jirka: Daabacaaddii 2aad | 5 jimicsi 10 daqiiqo: daabacaadda labaad | 10 daqiiqo | Heerka 1 | Sare |
| 2017 | Dilaaga Cardio | 2 jimicsi wadnaha ah | 25 daqiiqo | Heerka 2 | Celceliska |
| 2018 | Qaad & Shixnad | 2 tababar xoog ah | 30 daqiiqo | Heerka 2 | Celceliska |
Waxaa laga yaabaa inaad xiiseyneyso inaad aqriso:
- 50ka tababare ee ugu sareysa YouTube: xulashada jimicsiga ugu fiican
- Tababbarka Jillian Michaels: qorshaha jimicsiga oo dhameystiran sanadka