Dhamaan jimicsiyada Jillian Michaels: sharaxaadda ugu dhameystiran!

Jillian Michaels waa tababare caan ah oo Mareykan ah, oo ah qoraa koorsooyin fiidiyow oo fara badan oo loogu talagalay miisaanka oo yaraada. Waxtarka barnaamijyada Gillian waxay u caddeysay malaayiin taageerayaasheeda ah. Waxay caan noqotay ka dib markii ay tababbaraysey xaqiiqda show maaratoonkii ugu weynaa ee lumiya, oo laga sii daayo in ka badan 90 dal. Hadda barnaamijka Jillian Michaels waa mid ka mid ah alaabta ugu caansan ee jimicsiga guriga.

Tababbarka guriga waxaan sidoo kale kugula talineynaa inaad akhriso qodobbada:

  • Sida loo doorto Mat jimicsi: dhammaan noocyada iyo qiimaha
  • 50ka tababare ee ugu sareysa YouTube: xulashada jimicsiga ugu fiican
  • Dhammaan wixii ku saabsan jijimooyinka jimicsiga: waa maxay iyo sida loo doorto
  • Jimicsiyada 20-ka ugu sareeya si loo muruqyada u muujiyo jirka iyo culeyska jirka
  • Tababaraha Elliptical: maxay yihiin faa'iidooyinka iyo khasaaraha
  • TABATA tababarka: 10 jimicsi oo diyaar ah oo miisaan lumis ah

Faa'iidooyinka tababarka Jillian Michaels

  1. Gillian waxay bixisaa waxyaabaha ugu badan ee tababarka: meelaha dhibaatooyinka shaqsiyeed iyo jirka oo dhan.
  2. Waxtarka barnaamijyadeeda ayaa loo caddeeyay malaayiin taageerayaasheeda ah. Waxay u horseedday foom waxayna u soo gashay isboortiga gabdho badan oo adduunka ah.
  3. Si loo sameeyo Gillian, waa macquul xitaa qof bilow ah. Ka bilow barnaamijka caanka ah ee "Slim Figure 30 maalmood (30 Day Shred)" oo jirkaaga ka dhig mid quruxsan oo taam ah.
  4. Jill way ogtahay waxa weedho dhiirrigelin ah. Adiga ayay kugu noqon doontaa mid aad u adag inaadan jimicsiga dhammeyn ilaa dhamaadka ama aad ka quusato shaqada.
  5. Ku tababar tareenka guriga dhexdiisa, uma baahnid inaad haysato qalab gaar ah ama qalab dhif ah.
  6. Saldhigga dhammaan barnaamijyada Gillian waa tababar heer sare oo bareeg ah. Waqtigan xaadirka ah waa habka ugu wax ku oolka badan ee miisaanka loo lumiyo taas oo runtii ahayd guul laga gaadhay jir dhiska casriga ah.
  7. Jill sidoo kale waa barnaamij isku dhafan oo loogu talagalay in lagu yareeyo oo laga shaqeeyo muruqyada oo dhan wakhti cayiman. Uma baahnid inaad isku darto fasallada si iskiis ah, tababare karti leh ayaa horeyba u sameeyay qorshahaaga tababarka ee ugu habboon.
  8. Haddii aad hadda go'aansatay inaad miisaanka dhinto, waxaad la jimicsiga Jillian Michaels tahay waxa aad u baahan tahay. Fasallo cad, la heli karo, noocyo kala duwan leh oo dhexdhexaad ah ayaa kaa caawin doona inaad gaarto jaantus qurux badan.
  9. Laga soo bilaabo Jillian Michaels waxay si joogto ah ula soo baxdaa barnaamijyo cusub: guud ahaan 2 jeer sanadkiiba tababaraha wuxuu ku dhawaaqaa jimicsi cusub. Tusaale ahaan, poslednyuyu Tone iyo Shred, 10 daqiiqo oo isbedelka jirka, Killer Cardio (ku lifaaq sharaxaadda hoose).
  10. Si aad u fahanto sida barnaamij ee Jillian Michaels aad ugu baahan tahay si ay u bilaabaan, hubi inaad akhriso maqaalka:
  • Barnaamijkee lagu bilaabayaa Jillian Michaels: 7da ikhtiyaar ee ugu fiican
  • Tababbarka Jillian Michaels: qorshe sannadka

Dhamaan jimicsiga Jillian Michaels

Gillian waa hogaamiyaha saxda ah ee tababarayaasha tirada iyo noocyada barnaamijyada fiidiyowga. Gujinaya xiriidhada (xiriiriyeyaasha waxay furi doonaan daaqad cusub), waxaad ka akhrisan kartaa sharraxaadda buuxda ee tababarka la cayimay, oo leh talooyin iyo talooyin

Barnaamij isku dhafan 30, 60 ama 90 maalmood:

  • Jillian Michaels: Tirada khafiifka ah ee 30 maalmood Jillian Michaels - 30 Day Shred (Ruushka)
  • Jillian Michaels: Is caatow 30 maalmood gudahood Jillian Michaels - Waxaa lagu dhex jeexjeexay 30!
  • Jillian Michaels: jirka Revolution / Jillian Michaels - Kacaanka jirka
  • Jillian Michaels: Jirka ayaa burburay / Jillian Michaels Jidhka oogada

Saxaafadda caloosha:

  • Jillian Michaels: Calool jilicsan 6 toddobaad gudahood Jillian Michaels - 6 Usbuuc Lix-Xidhmo (waa af Ruush)
  • Jillian Michaels: Killer press / Jillian Michaels - Killer Abs

Lugaha iyo badhida:

  • Jillian Michaels: bowdyaha iyo badhida Dilaaga / Jillian Michaels - Dilaaga Buns iyo bowdyaha

Gacmaha iyo dhabarka:

  • Jillian Michaels: Dufanka dilaaga ah ee gacmaha iyo dhabarka / Jillian Michaels - Hubka & Dilaaga Dilaaga

Tababbarka wadnaha:

  • Jillian Michaels: Miisaanka iska yaree, dardar dheef-shiid kiimikaadkaaga / Jillian Michaels - Banish Baruurta, Kordhi dheef-shiid kiimikaadka (waa af Ruushka)
  • Jillian Michaels: Laadinta / Jillian Michaels - Kickbox FastFix
  • Jillian Michaels: Jimicsiga wadnaha oo xoog leh / Jillian Michaels - Killer Cardio

Dumbbells jimicsiga jirka oo dhan:

  • Jillian Michaels: Meelo dhibaato ma leh! / Jillian Michaels - Ma jiraan aagag dhib badan (waa af Ruush)
  • Jillian Michaels: Jir adag / Jillian Michaels - Jidh adag
  • Jillian Michaels: Dilka dufanka jirka / Jillian Michaels - Jirka Dila
  • Jillian Michaels: Shaqooyinka loogu talagalay aagagga dhibaatada: Jillian Michaels - Tone iyo Shred

Jimicsiga dhalmada ka dib ama kuwa bilowga ah:

  • Jillian Michaels: Barnaamijka dhalmada kadib / Jillian Michaels Hot Body, Healthy Mommy
  • Jillian Michaels: loogu talagalay bilowga Barnaamijka / Jillian Michaels - Bilowga Shred

Yoga oo ay weheliso Jillian Michaels:

  • Jillian Michaels: Yoga miisaan lumis / Jillian Michaels - Yoga Meltdown (waa af Ruush)
  • Jillian Michaels: Yoga Inferno / Jillian Michaels - Yoga Inferno

Beddel ahaan:

  • Jillian Michaels: tababarka 10-ka daqiiqo / Jillian Michaels - 10 Daqiiqad Isbadal Jirka
  • Jillian Michaels: Sredi aad u daran / Jillian Michaels - Xad dhaaf ah & Shred
  • Jillian Michaels: tababarka xoogga leh ee culeyska / Jillian Michaels - Shred-It with Miisaanka (waa af Ruushka)
  • Jillian Michaels: miisaankaaga hoos u dhig wiiggii / Jillian Michaels - Hal toddobaad ayaa burburay

Waxay kuxirantahay jimicsiga Jillian Michaels

  1. Ka qaybgal kaliya dharbaaxayaal! Isboortiga caga-cag ama kabaha kabaha isboortiga laguma dhiirrigeliyo: waxaa jira halista dhaawac jilibkaaga ah. Akhri wax dheeraad ah: Top 20 kabaha orodka haweenka ee jimicsiga iyo tababarka.
  2. Isboortiga Jill, in kastoo jilicsan yahay, laakiin weli isboorti, oo sidaas darteed waa lagama maarmaan in la raaco farsamada jimicsiga. Si taxaddar leh u dhageyso dhammaan tilmaamaha tababaraha si looga fogaado dhaawac.
  3. Inta badan tababarka Jillian Michaels ayaa u baahan dumbbells. Haddii aadan sidaas yeelin, waxaa si fudud loogu beddelayaa dhalooyin caag ah oo ay ka buuxaan biyo ama ciid. Faahfaahin dheeraad ah ka sii aqri: Sida loo doorto buurbuurrada: tilmaamaha, talooyinka, qiimaha.
  4. Haddii aad neprodvinutye dadka jirdhiska, diyaar garow in casharka koowaad ka dib aad u xanuunsan tahay. Looma baahna in tababarka la joojiyo, 3-4 maalmood ka dib xanuunku wuu iska tagaa, jidhkuna waa la qabsadaa culeyska. Faahfaahin dheeraad ah ka sii aqri: muruq xanuun Jimicsiga ka dib.
  5. Ha ka baqin inaad "dhisto murqaha", oo leh dumbbells 2-3 kg macquul maaha mabda 'ahaan. Jimicsiga jimicsiga oo loogu talagalay jilicsanaanta iyo gubista dufanka, ma ahan koritaanka murqaha.


Arag sidoo kale:

  • Dhamaan jimicsiga Jillian Michaels miis kooban oo kooban
  • 50ka tababare ee ugu sareysa YouTube: xulashada jimicsiga ugu fiican
  • Fiidiyowyada ugu sareeya 20 ee jimicsiga wadnaha ee miisaanka luminta Popsugar

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