Tse ka Hare
Re se re ngotse ka koetliso le Jillian Michaels, empa hobane har'a mananeo a eona a mangata ho bonolo ho lahleha, molemong oa hau, re hlophisitse tafole ea kakaretso ka tlhaloso e khuts'oane ea mananeo ohle a mokoetlisi oa Amerika.
Mabapi le tafole ea boikoetliso Jillian Michaels
Tafole e nyane, empa e ruta haholo. Ho tloha moo o tla tseba habonolo hore na ke lenaneo lefe Jillian Michaels le tla ba le nepahetseng bakeng sa hau. Tafole e na le likholomo tse latelang:
- "Selemo sa tokollo". Koetliso e hlophisitsoe ka selemo sa tokollo. Hape karolong ena ho na le letšoao haeba ho fanoa ka koetliso ka puo ea Serussia.
- "Lebitso la ho ikoetlisa". Lihokela tseo re ka li balang ka botlalo mabapi le koetliso, melemo le mathata a tsona, le seo re lokelang ho se sheba ha re li etsa (lihokela li tla buloa ka fensetere e ncha).
- "Tlhaloso ea lenaneo". Tlhaloso e khuts'oane ea mananeo, empa bakeng sa tlhaiso-leseling e batsi re u khothaletsa ho latela likhokahano tsa tlhaloso e felletseng
- "Nako ea ho matha". Kholomo ena e bonts'a, koetliso e telele hakae. Hape mananeo a mang (haeba a teng) a ngotsoe palo e nepahetseng ea matsatsi, a baloang ka sekhahla sa ho matha Jillian Michaels.
- "Palo ea maemo". Karolo ena e bonts'a hore na ho na le maemo a makae a bothata a amanang le lenaneo le leng kapa le leng. Hangata, Jillian Michaels ke thupelo e nang le mathata a tsoelang pele: ho tloha habonolo ho ea pele.
- "Ho rarahana". Ka tloaelo, ho ikoetlisa hohle ho arotsoe ho latela maemo a mararo: tlase, bohareng le ka thata. Haeba u nahana hore na ke lenaneo lefe la ho qala Jillian Michaels ho sheba: ke lenaneo lefe la ho qala Jillian Michaels: likhetho tse 7 tse ntlehali.
Joalokaha u tseba, bothata ke palo e nang le likhang, e atisang ho itšetleha ka maikutlo a motho ka mong.
Ka lebaka la tafole ena u ke ke ua tloaelana feela le boikoetliso bohle Jillian Michaels, empa u tla tseba ka lintlafatso tsohle tsa video tsa mokoetlisi enoa. Bonyane habeli ka selemo ho tsoa lenaneong le lecha la Jillian, ka hona o tla khona ho tlatselletsa moralo oa hau oa boikoetliso lithuto tse ncha. Lenaneo le hlophisitsoeng ka selemo ho tloha video ea khale ho ea ho e ncha. Jillian Michaels oa ho ikoetlisa o ile a tsoa morao tjena.
MOKHOA OA HO KHETHA DUMBBELL HO KOETLISOA
Tafole ea mesebetsi eohle Jillian Michaels
Ka tsela, tafole e hantle haholo. O ka hlophisa tlhaiso-leseling ka boleng ba kholomo ka 'ngoe o sebelisa metsu hloohong.
| Year | lebitso | Tlhaloso e khuts'oane ea mananeo | Duration | Nomoro maemo | Ho rarahana |
|---|---|---|---|---|---|
| 2008 (Serussia.) | Ho Qhekelloa ka Letsatsi la 30 (Setšoantšo se sese ka matsatsi a 30) | Koetliso ea matla a Aerobic | metsotso e 25 (Matsatsi a 30) | Lekala la 3 | Low |
| 2009 (Serussia.) | Ha ho sa na libaka tse nang le mathata (ha ho na libaka tsa mathata) | Koetliso ea matla a selikalikoe le li-dumbbells | metsotso e 55 | Lekala la 1 | karolelano |
| 2009 (Serussia.) | Ho thibela Fat, Boost Metabolism (potlakisa metabolism ea hau) | Ho ikoetlisa ka matla | metsotso e 55 | Lekala la 1 | High |
| 2010 (Serussia.) | E arole ka litekanyo (koetliso ea matla) | Koetliso ea matla a Aerobic ka litekanyo | metsotso e 30 | Lekala la 2 | Low |
| 2010 (Serussia.) | Beke ea botšelela ea pakete (Mala a sephara ka libeke tse 6) | Ho ikoetlisa bakeng sa mpa | metsotso e 30 (Matsatsi a 45) | Lekala la 2 | karolelano |
| 2010 (Serussia.) | Yoga Meltdown (Yoga bakeng sa boima ba 'mele) | Yoga ea matla bakeng sa ho theola boima ba 'mele | metsotso e 30 | Lekala la 2 | karolelano |
| 2011 | Killer Buns le Marope (the Killer rolls) | Ho ikoetlisa bakeng sa lirope le likoti | metsotso e 40 | Lekala la 3 | karolelano |
| 2011 | Tšollelo e Feteletseng le Shred | Ho ikoetlisa ka mojaro o tsoakaneng | metsotso e 45 | Lekala la 2 | Low |
| 2011 | Ho hahola 30 (Fokotsa boima ba 'mele ka matsatsi a 30) | Koetliso ea matla a Aerobic | metsotso e 30 (Matsatsi a 30) | Lekala la 4 | Low |
| 2012 | Phetohelo ea 'mele (Revolution body) | Matla a ho ikoetlisa ka khalendara | metsotso e 30 (Matsatsi a 90) | mehatong e 6 | karolelano |
| 2012 | Killer Abs (Ho bolaea mochini oa khatiso) | Ho ikoetlisa bakeng sa mpa le corset | metsotso e 30 | Lekala la 3 | karolelano |
| 2012 | Kickbox FastFix (Kickboxing) | Ho ikoetlisa ha 3 ho ipapisitse le kickboxing | metsotso e 20 | Lekala la 1 | Low |
| 2013 | Yoga Hell | Yoga ea matla bakeng sa ho theola boima ba 'mele | metsotso e 30 | Lekala la 2 | High |
| 2013 | 'Mele o Thata | Ho ikoetlisa ka 'mele oa dumbbells | metsotso e 45 | Lekala la 2 | High |
| 2014 | Qalang Shred (simololang) | Koetliso bakeng sa ba qalang | metsotso e 30 | Lekala la 3 | Low |
| 2014 | Ho senya beke e le 'ngoe (Fokotsa boima ba' mele ka beke) | Ho ikoetlisa ka 2: cardio le motlakase | metsotso e 35 | Lekala la 1 | High |
| 2015 | 'Mele o bolaeang | Koetliso ea matla a 3: holimo, tlase, mpeng. | metsotso e 30 | Lekala la 1 | High |
| 2015 | BodyShred | Matla a ho ikoetlisa ka khalendara | metsotso e 30 (Matsatsi a 60) | Lekala la 4 | High |
| 2016 | Killer Arms & Back | Ho ikoetlisa ka matsoho, mahetla, mokokotlo le sefuba | metsotso e 30 | Lekala la 3 | karolelano |
| 2016 | Phetoho ea 'mele ea metsotso e 10 | Koetliso e khuts'oane ea metsotso e 5 | metsotso e 10 | Lekala la 1 | High |
| 2016 | 'Mele o chesang,' Mè ea phetseng hantle (kamora 'pelehi) | Boikoetliso bo 3 kamora ho pepa: hodimo, tlase, mpa. | metsotso e 27 | Lekala la 1 | Low |
| 2017 | Tone & Shred (ka Tone it Up) | Koetliso ea matla a 3: 'mele oohle, tlase, mpa. | metsotso e 30 | Lekala la 1 | karolelano |
| 2017 | Phetoho ea 'mele ea metsotso e 10: Khatiso ea bobeli | Ho ikoetlisa ha 5 ka metsotso e 10: khatiso ea bobeli | metsotso e 10 | Lekala la 1 | High |
| 2017 | Mmolai Cardio | Ho ikoetlisa ha 2 cardio | metsotso e 25 | Lekala la 2 | karolelano |
| 2018 | Phahamisa & Shred | Koetliso ea matla a 2 | metsotso e 30 | Lekala la 2 | karolelano |
Mohlomong u ka thabela ho bala:
- Bakoetlisi ba 50 ba holimo ho YouTube: khetho ea ho ikoetlisa ka ho fetisisa
- Boikoetliso Jillian Michaels: moralo o felletseng oa boikoetliso bakeng sa selemo