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Ib qho ntawm cov kev pabcuam nrov tshaj plaws Jillian Michaels yog "Daim duab yuag 30 hnub (30 Hnub Txo)". Qhov kev tawm dag zog hauv chav no ua rau kev sib txig ntawm qhov kom poob phaus: tsuas yog ib hlis koj yuav tshem tawm qhov hnyav tshaj thiab ua rau koj lub cev zoo nkauj thiab haum.
Rau kev tawm dag zog hauv tsev peb pom zoo kom nyeem cov kab lus hauv qab no:
- Sab saum toj 20 tus poj niam khiav khau rau qoj thiab ua haujlwm
- Yuav xaiv cov dumbbells li cas: cov lus qhia, cov lus qhia, cov nqi
- Yuav ua li cas xaiv ib qhov kev sib tw Mat: txhua yam thiab tus nqi
- Top 50 tus qhia hauv YouTube: kev xaiv ntawm qhov zoo tshaj plaws workouts
- Txhua txog kev txhawb nqa lub cev: nws yog dab tsi thiab yuav ua li cas xaiv
Txog workout Jillian Michaels “Daim duab yuag 30 hnub (30 Hnub Txo)”
"Daim duab luv luv 30 hnub" - chav kawm tshwj xeeb uas tsim los ntawm Jillian rau cov neeg pib hauv kev tawm dag zog thiab kis las. Qhov kev ua hauj lwm tsuas kav ntev li 25 feeb xwb, qhov no txaus rau ib hlis mus rub lub cev thiab pab koj poob phaus. Cov chav kawm ib txwm muaj pib nrog kev hnav khaub ncaws luv luv thiab xaus nrog lub hitch. Nws tsis pom zoo kom hla lawv, vim tias koj lub cev yuav tsum npaj rau lub nra.
Lub ntsiab lus yog 20 feeb thiab yog 3-2-1. Dab tsi yog nws? Nws yog txoj kev tawm dag zog tau zoo los ntawm Jillian: 3 feeb koj tab tom qoj ib ce muaj zog, 2 feeb cardio thiab 1 feeb ntawm kev mob plab. Thaum kawg, koj ntxiv dag zog rau cov leeg thiab los nyhav tshaj.
Qhov "Txo daim duab 30 hnub (30 Hnub Txo)" muaj peb qib, uas koj ua rau 10 hnub:
- Qib thawj yog haum siab dav ntawm qhov tsis yooj yim, thiab hauv kev sib piv nrog qhov thib ob thiab thib peb yuav txawm hais tias, yooj yim. Tsis txhob suav, tau mas, taug kev, tab sis lub nra muaj tau yooj yim. Koj ua nws tsis pub dhau 10 hnub, nyiam dua xya hnub hauv ib asthiv, thiab mus rau theem 2.
- Qib qib ob yog feem ntau unloved thiab feem ntau nyuaj tshaj plaws ua. Tom qab taug kev thawj zaug, qib thib ob yog tus nqi hnyav dua. Nws yog los ntawm qib ob koj yuav pom qhov hloov zoo hauv koj lub cev. Tsis txhob cob qhia kev kawm, txawm hais tias qib thib ob yuav zoo li txaus ntshai.
- Qib peb yog ntau mus siv cuag dua li tus thib ob. Thiab koj lub cev tau dhau los ua nyuaj, cov khoom thauj ntawm koj tsis ntshai ntxiv lawm, thiab qhov xav hauv daim iav zoo siab. 10 hnub qib peb, thiab ntawm no nws yog qhov tsim nyog los xav tias yuav ua licas tom qab kev kawm “Sedov”.
Yog li, teem sijhawm 30 Hnub Caij yog:
- Txij hnub 1st mus rau 10 hnub: qib ib
- 11 txog rau hnub 20: theem ob
- Los ntawm 21 txog 30 hnub rau qib peb
Kuv txhais tau tias, txhua txhua hnub koj ua cov vis dis aus txog 20-25 feeb. Yog tias koj xav nce lub nra kom ua tiav cov txiaj ntsig tau sai dua, koj tuaj yeem ntxiv lwm qhov kev sib tw Jillian Michaels lossis kev cob qhia lwm tus kws qhia. Tab sis yog tias koj tab tom pib tawm, Kuv qhia koj kom cob qhia thawj lub hlis hauv qhov kev zov me nyuam 30 Hnub Raug Tsoo.
SAUM 50 tus qhia hauv YouTube: peb xaiv
Pros workout "Slim daim duab 30 hnub (30 Hnub So)":
- nws ntev yog tsuas 25 feeb;
- haum rau txawm tias tus neeg tshiab nyob hauv kev ua si nawv;
- cov nyom ntawm lub zog, aerobic, thiab kev qoj ib ce rau abs yuav pab kom sai sai hlawv cov calories thiab ua rau koj cov leeg khov;
- nrog rau kev tawm dag zog no koj nyiam kev tawm dag zog, koj yuav muaj peev xwm muaj kev nkag tau zoo li no, meej thiab muaj txiaj ntsig.
Cov lus nug thiab cov lus teb rau qhov kev cob qhia ntawm "Slim daim duab 30 hnub (30 Hnub Shred)"
1. Kuv ua thawj theem "Sedov" hauv 10 hnub. Los khiav qhov kev pab cuam yooj yim dua li thawj hnub, tab sis tseem nyuaj. Kuv yuav tsum pib theem thib ob?
Mas nws yeej tsim nyog. Qib theem ob yuav, los ntawm txoj kev, yog qhov ntau dua, tab sis kom ncua nws tsis tsim nyog. Ua ntej, ntau koj lub cev siv rau kev tawm dag zog tam sim no, qhov tsawg dua qhov nws tau txais los ntawm kev cob qhia. Qhov thib ob, nws ua rau tsis muaj peev xwm ua "hauv thaj chaw xis", yog li koj tsis poob phaus.
2. Kuv ua Jillian 30 Hnub TaubCov. Hnub no kuv hnyav thiab pom tias kuv nce 1 kg! Nws hloov tawm, Kuv tau txais rog?
Tsis yog, feem ntau yuav los ntawm kev tawm dag zog rau koj lub cev koj cov leeg pib ua kom dej. Tom qab 1-2 lub lis piam, qhov hnyav yuav poob qis, tab sis txhua yam koj yuav pom tias ua rau cov khoom ploj zuj zus. Nyeem ntxiv txog qhov no hauv kab lus: Yuav ua li cas yog tias qhov hnyav nce ntxiv tom qab ua haujlwm?
3. Peb yuav tsum ua txhua yam 30 hnub hauv hnub uas tsis muaj hnub so? Puas yog nws tiag?
Qhov tseeb, nws yog qhov tiag tiag, tshwj xeeb tshaj yog vim qhov kev cob qhia yog luv heev. Nws qhia Gillian ua txhua yam 30 hnub yam tsis muaj hnub so, tab sis yog tias koj ntshai tias ua tsis tau, 1 lub lis piam tawm yuav tsis yog qhov tseem ceeb.
4. Dab tsi ntawm dumbbells yog qhov zoo dua?
Rau cov neeg uas muaj qhov theem pib ntawm kev nyab xeeb, koj tuaj yeem siv dumbbells 0,5-1,5 kg. Rau qhov nruab nrab 2 lossis 3 lbs. Hauv kev tawm dag zog koom nrog cov leeg ntawm caj npab thiab lub cev sab saud, kom lub cev nyhav no yuav pom zoo.
Saib kuj:
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