Kev siv sijhawm 21-hnub tawm mus ntev li 20 feeb los ntawm Julia Bognar

Tsis ntev los no, peb tau tham txog kev cob qhia Natalie ICO, uas paub los ntawm nws txoj kev koom tes nrog Jillian Michaels. Hnub no koj yuav ntsib lwm tus kws qhia los ntawm pab pawg ntawm Jillian thiab nws qhov kev tawm dag zog 21 Hnub Hloov

Anita Julia Bognar (Anita Julia Bognar), tus kws qhia qoj ib ce nto moo, tus kws qhia, tus qauv nrog ntau tshaj 15 xyoo ntawm kev paub txog kev qoj ib ce. Ntau tus neeg nco txog Anita ua tus khub Jillian Michaels, hauv ntau qhov kev pabcuam, suav nrog 30 Hnub Shred, Lub Cev Muaj Zog, Kev Pib Pib Shred, Killer Buns thiab Thighs.

Julia muaj kev ua kis las yav dhau los hauv thaj teb ntawm gymnastics thiab seev cev. Thaum kawm tiav hauv tsev kawm ntawv tiav, nws pib qhia cov chav kawm ua si (Cycling, cardio, hip hop, yoga, Bernie kev cob qhia ntawm lub rooj ntev zaum), thiab maj mam paub tias muaj zog npaum li cas hloov lub neej ntawm nws cov tub ntxhais kawm. Nws tau pab nws xaiv txoj haujlwm ntawm tus kws qhia.

Tam sim no Julia koom tes nrog GymRa thiab tsim cov kev pab cuam rau poob phaus. Xav kom koj sim nws workout 21 Day Transformation los tsim lub cev ntshiv thiab toned. Raws li lub npe ntawm video-kev cob qhia, nws hu ua Julia, yav tom ntej peb yuav hu nws tias.

21 Hnub Hloov los ntawm Julia Bognar

21 Hnub Transformation yog kev kawm luv luv, tsim rau 3 lub lis piam. Julia muab ib qho kev thauj khoom ntawm tag nrho lub cev: muab qhov hnyav thiab cardio-kev cob qhia rau hlawv rog thiab tshem tawm cov teeb meem. Cov chav kawm ib lub sij hawm luv luv, tsuas yog 15-20 feeb, tab sis muaj ntau haiv neeg thiab siv tau zoo.

Lub complex 21 Day Transformation suav nrog 10 yeeb yaj duab: ob cardio workout peb HIIT workout, workout rau ncej puab thiab pob tw, workout rau core, workout rau plab thiab pob tw, ob restorative kev cob qhia. Raws li koj tuaj yeem pom, Julia tau npaj ib qho ntau haiv neeguas yuav pab tau koj kom tau slim thiab toned lub cev.

Qhov kev zov me nyuam kav 21 hnub. Lub sijhawm ntawm cov chav kawm yog:

• Hnub 1: Hauv Tsev Fat Burning Cardio Workout Blast Fat
• Hnub 2: Qhov kawg Butt Lifting + Ab Toning Workout
• Hnub 3: Hauv Tsev Yoga Workouts Stretch Ntawm
• Hnub 4: Fat Burning HIIT Cardio Workout
• Hnub 5: Fat Burning Cardio Workout
• Hnub 6: HIIT Workout Nrog Dumbbells
• Hnub 7: Qhov Kawg Tag Nrho Lub Cev Tawm Nrog Ua Npuas Ncauj Cov Menyuam & Pob
• Hnub 8: Killer Ab Workout
• Hnub 9: Qhov kawg Hauv Tsev Butt & Thigh Workout
• Hnub 10: Qhov kawg Cardio HIIT Workout rau plab rog poob
• Hnub 11: Hauv Tsev Yoga Workouts Stretch Ntawm
• Hnub 12: Qhov kawg Butt Lifting + Ab Toning Workout
• Hnub 13: Qhov kawg Cardio HIIT Workout rau plab rog poob
• Hnub 14: Qhov Kawg Tag Nrho Lub Cev Tawm Nrog Ua Npuas Ncauj Cov Menyuam & Pob
• Hnub 15: Hauv Tsev Fat Burning Cardio Workout Blast Fat
• Hnub 16: HIIT Workout Nrog Dumbbells
• Hnub 17: Killer Ab Workout
• Hnub 18: Fat Burning Cardio Workout
• Hnub 19: Qhov kawg Hauv Tsev Pob Tawb & Thigh Workout
• Hnub 20: Fat Burning HIIT Cardio Workout
• Hnub 21: Hauv Tsev Yoga Workouts Stretch Ntawm

Raws li koj tau pom, lub lis piam lub sij hawm tsis tau hais. Tab sis 2 zaug hauv ib lub lis piam koj tos ib tug relaxing workout: Yoga thiab Stretch Qhov Kawg Tag Nrho Lub Cev Tso Tawm. Rau kev tawm dag zog koj yuav xav tau dumbbells (1-3 kg) rau ib tus neeg ua haujlwm, tab sis feem ntau ntawm cov yeeb yaj kiab raug tua yam tsis muaj cov khoom muag. Hauv ib qho program (Qhov Kawg Tag Nrho Lub Cev Tso Tawm) kuj yuav tsum muaj cov menyuam tshwj xeeb, tab sis koj tuaj yeem hloov cov yeeb yaj kiab no ntawm ncab / yoga.

Qhov kev pab cuam yog tsim rau kev kawm theem nrab. Feem ntau ntawm cov kev tawm dag zog yog ua tau thiab cov neeg pib tshiab, tab sis qee qhov kev tawm dag zog aerobic thiab plyometric tseem tsis tau tsim rau qib pib. Yog tias koj xav ua kom nyuaj rau cov chav kawm, tsuas yog ua ob qho yeeb yaj kiab ib hnub, sib txuas lub zog cardio load.

Qhov kev pab cuam 21 Hnub Hloov Hloov

1. Hauv Tsev Fat Burning Cardio Workout Blast Fat (18 feeb)

Cardio-kev cob qhia, uas yog ua raws cov ntsiab lus ntawm martial arts. Koj tab tom tos cov punches thiab ncaws kom nce koj lub plawv dhia thiab rog rog. Qhov kev zov me nyuam tau nruab nrog kev tawm dag zog yooj yim los ntawm classic aerobics. Cov khoom muag tsis xav tau.

2. Qhov kawg Butt Lifting + Ab Toning Workout (16 feeb)

Complex functional ce tsom rau cov leeg ntawm lub pob tw thiab lub plab mog. Julia muaj cov kev tawm dag zog qub heev rau cov leeg nqaij ua haujlwm siab tshaj plaws thiab daws teeb meem thaj chaw. Cov khoom muag tsis xav tau.

3. Hauv Tsev Yoga Workouts Stretch Ntawm (16 feeb)

Qhov no yog ib qho zoo stretching workout yuav pab koj so kom txaus cov leeg tom qab qoj ib ce. Los ntawm yoga hauv qhov kev pab cuam no me ntsis, feem ntau koj yuav ua haujlwm ntawm ncab cov leeg. Cov khoom muag tsis xav tau.

4. Fat Burning HIIT Cardio Workout (23 feeb)

Ib txheej ntawm kev tawm dag zog nrog rau qhov tseem ceeb ntawm lub cev qis. Koj mam li hloov plyometric xyaum xyaum thiab qoj ib ce ntawm Mat kom tone lub duav thiab pob tw. Cov khoom muag tsis xav tau.

5. Fat Burning Cardio Workout Tsis Muaj Khoom Siv (20 feeb)

Qhov no cardio workout rau rog hlawv thiab poob phaus. Koj tab tom tos kom yooj yim dhia, tab sis qhov kub siab yuav nyob twj ywm rau 20 feeb. Cov khoom muag tsis xav tau.

6. HIIT Workout Nrog Dumbbells (22 feeb)

Muaj HIIT-workout uas alternates cardio thiab lub zog ce nrog dumbbells. Cov chav kawm dynamic, tab sis muaj rau kev ceev. Koj yuav xav tau dumbbells.

7. Killer Ab Workout (18 feeb)

Daim vis dis aus no yog npaj rau kev kho mob ntawm tag nrho cov leeg nqaij. Julia muaj kev tawm dag zog hauv kev sawv, dag thiab nyob rau hauv txoj hauj lwm ntawm lub bar. Nws yuav pab ua kom cov leeg nqaij hauv plab, nraub qaum thiab sab nraub qaum. Xav tau ib nkawm dumbbells.

8. Qhov kawg Hauv Tsev Pob Tawb & Thigh Workout (18 feeb)

Kev cob qhia zoo rau cov leeg ntawm lub duav thiab pob tw yuav pab koj kom ua haujlwm zoo ntawm qhov qis ntawm lub cev. Thawj ib nrab ntawm kev tawm dag zog yog sawv tos koj: squats, lunges thiab plyometrics. Hauv ib nrab thib ob koj yuav ua Pilates ce ntawm Mat. Cov khoom muag tsis xav tau.

9. Qhov kawg Cardio HIIT Workout rau plab rog poob (20 feeb)

Bosu workout rau poob phaus thiab cov leeg nqaij. Koj yuav alternating plyometric thiab lub zog ce nrog dumbbells, tso cai rau koj hlawv calories thiab txhim kho lub cev zoo. Xav tau ib nkawm dumbbells.

10. Qhov kawg Tag Nrho Lub Cev Tso Tawm Nrog Ua Npuas Ncauj Cov Menyuam & Pob (40 feeb)

Qhov kev tawm dag zog no los ntawm lwm tus kws qhia Kelsey nrog cov menyuam tshwj xeeb los zaws thiab so cov leeg. Yog tias koj tsis muaj zaj yeeb yaj kiab no, tsuas yog hloov daim vis dis aus ntawm ncab lossis yoga. Piv txwv li, saib qhov kev pab cuam, 3 Lub Limtiam Yoga Retreat.

21 Day Transformation program yog tsim nyog rau ntau yam kev lag luam. Koj tuaj yeem sim cov teeb no yog tias tau so ntev los ntawm tsev kawm lossis nyuam qhuav pib kawm tom tsev.

Saib ntxiv: BeFiT Siv: ua HIIT-workouts rau tag nrho lub cev.