Hauv 2014, Jillian Michaels tau tso tawm chav kawm rau cov pib tshiab Shred. Txoj haujlwm no zoo kawg nkaus tsis yog tsim rau cov neeg uas koom nrog kis las. Tab sis kuj tseem rau cov neeg uas rog dhau lossis nyuam qhuav rov qab los ntawm kev yug menyuam.
Yog tias koj tab tom nrhiav qhov hnyav ntawm lub cev sib luag, qhov kev pab cuam Pib Shred yuav yog rau koj qhov kev hais haum zoo meej. Kev cob qhia yuav ua tiav npaj koj lub cev rau kev ua haujlwm hauv lub cev, ntxiv dag zog cov leeg thiab zawm lub cev. Kev ntes tsuas yog 20 feeb nyob rau ib hnub, koj yuav txhim kho lawv daim ntawv tom qab ib hlis kev kawm.
Rau kev tawm dag zog hauv tsev peb pom zoo kom saib kab lus hauv qab no:
- Sab saum toj 20 tus poj niam khiav khau rau qoj thiab ua haujlwm
- Top 50 tus qhia hauv YouTube: kev xaiv ntawm qhov zoo tshaj plaws workouts
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- Tus kws qhia Elliptical: dab tsi yog qhov zoo thiab kev pom zoo
- Rub-UPS: yuav kawm li cas + cov lus qhia rau rub-UPS
- Burpee: qhov kev tsav tsheb zoo + 20 kev xaiv
- Sab saum toj 30 ce rau sab hauv ncej puab
- Txhua txog HIIT-kev cob qhia: tau txais txiaj ntsig, kev phom sij, yuav ua li cas
Txog cov programme Jillian Michaels - Pib Shred
Beginner Shred yog qhov pib zoo rau koj txoj kev mus rau daim duab zoo nkauj. Txoj haujlwm tau tsim rau cov pib tshiab, yog li tsis txhob ntshai sim nws, txawm tias koj tsis tau ua kis las lossis tau ua si ib ncua ntev ntawm kev tawm dag zog. Rau cov chav kawm koj yuav xav tau chav ua si Mat thiab dumbbells. Qhov hnyav ntawm lub dumbbells koj xaiv nyob ntawm koj qhov kev kawm. Pom zoo kom pib nrog 0.5-1 kg, vim tias ib ce muaj zog ntawm caj npab thiab xub pwg yog qhov nyuaj heev rau cov pib tshiab.
Txoj kev zov me nyuam muaj peb qib nyuaj. Txhua qib qib muaj txog li 10 hnub, tom qab ntawv koj nce mus rau qib tom ntej ntawm kev nyuaj. Koom Tes Pib Ua Si 6 zaug hauv ib lub lis piam, ib hnub cia koj cov leeg ua so. Hauv paus, yog tias koj muaj tus cwj pwm, koj tuaj yeem qhia xya hnub ib lim tiam, qhov tseem ceeb tshaj plaws, los laij cov rog. Tom qab ib hlis ntawm kev qhia koj tuaj yeem xaiv lwm txoj kev pabcuam Jillian Michaels.
Kev cob qhia tau muab faib ua 3 ntu. Txhua ntu muaj 5 ce rov ua 2 zaug. Kev xyaum ua Jillian Circuit ib txwm ua haujlwm txhua lub leeg hauv koj lub cev. Nrog rau kev qhia, kev tawm dag zog tau ua los ntawm ob tug ntxhais: ib qho qhia ntau hom, qhov thib ob - yooj yim. Hauv kev qhia ua haujlwm thiab kev tawm dag zog aerobic, tab sis lawv ua lub luag haujlwm kom paub lub luag haujlwm.
Pros Pib Pib Shred:
- Qhov kev pab cuam muaj qhov nrawm heev, yog li koj yuav tau maj mam koom ua ke rau hauv kev ntaus pob ncaws pob.
- Lub sijhawm cob qhia tsuas yog 20 feeb xwb.
- Cov chav kawm raug muab faib ua 3 qib, yog li koj qhov ua tau zoo ntawm qhov kev cob qhia yuav nce.
- Kev tawm dag zog yog yooj yim heev, tseem siv tau. Jillian yeej tsis muab khoom thauj tsuas yog ib pab pawg ntawm cov leeg. Piv txwv li, koj yuav tuaj yeem cob qhia koj lub xub pwg thiab plaub fab sib ceg.
- Qhov loj zoo ntawm cov kev pab cuam yog muaj raws li cardio-load. Yog tias lwm cov kev pabcuam ib qho kev khuam siab rau kev ua haujlwm yuav dhau los ua ib qho kev poob siab hnyav, Beginner Shred muab kev tawm dag zog kom yooj yim.
- Qhov kev kawm no zoo rau cov menyuam ntxhais uas nyuam qhuav yug menyuam thiab rau cov uas rog nyhav dhau heev.
Cons Pib Shred:
- Lub sijhawm ua haujlwm yog qhov tsis muaj zog heev, ce yuav tsuas yog haum rau feem ntau cov pib. Thov xa mus rau lwm yam kev kawm Jillian Michaels rau cov pib tshiab.
- Qhov kev kawm tsis tau muab txhais ua lus Lavxias tsis zoo li ntau lwm cov kev nyuaj Gillian, yog li koj yuav tsum muaj tsawg kawg yog paub lus Askiv kom nkag siab txog cov lus qhia ntawm tus kws qhia.
Ntau tus neeg nug seb daim vis dis aus nws zoo dua los ua Hnub Pib 30 Hnub Shred lossis Shred ("daim duab luv 30 hnub"). Nws yuav tsum raug sau tseg ntawd Beginner Shred yog lub teeb - version ntawm 30 Hnub Shred, yog li nws yog tsim rau cov neeg uas tsuas yoog rau kev ntxhov siab ntawm lub cevCov. Yog tias koj npaj mus rau kev tawm dag zog thiab tsis ntshai kev mob cardio-loads, tau txais 30 Hnub Tuaj. Qhov kev kawm no nyuab dua, tab sis txuag tau zoo dua.