Boikoetliso bohle le Jillian Michaels: tlhaloso e felletseng ka ho fetisisa!

Jillian Michaels ke mokoetlisi ea tummeng oa Amerika, moqapi oa lithuto tse ngata tsa video bakeng sa ho theola boima ba 'mele. Katleho ea mananeo Gillian a pakile limilione tsa balateli ba hae. O ile a tuma kamora ho koetlisa lenaneong la 'nete la' mampoli o moholo ka ho fetesisa o ileng oa phatlalatsoa linaheng tse fetang 90. Lenaneo la hona joale Jillian Michaels ke e 'ngoe ea lihlahisoa tse tsebahalang haholo tsa boikoetliso ba lapeng.

Bakeng sa koetliso lapeng re u khothaletsa hore u bale lingoliloeng:

• Mokhoa oa ho khetha Mat ea boikoetliso: mefuta eohle le litheko
• Bakoetlisi ba 50 ba holimo ho YouTube: khetho ea ho ikoetlisa ka ho fetisisa
• Kaofela ka lipetja tsa boikoetliso: ke eng le hore na u ka khetha joang
• Boikoetliso bo holimo ba 20 ho mesifa ea molumo le 'mele o nang le molumo
• Mokoetlisi oa Elliptical: melemo le likotsi tsa eng
• Koetliso ea TABATA: Lithupelo tse 10 tse lokiselitsoeng bakeng sa ho fokotsa boima ba 'mele

Melemo ea koetliso le Jillian Michaels

1. Gillian o fana ka litaba tsa thupelo tse fapaneng ka ho fetesisa: bakeng sa libaka tse nang le mathata le 'mele kaofela.
2. Katleho ea mananeo a eona e netefalitsoe ho limilione tsa balateli ba eona. E lebisitse ho sebopeho mme ba kenella papaling banana ba bangata ho pota lefatše.
3. Ho etsa le Gillian, ho ka khonahala le ho ba qalang. Qala ka lenaneo le tummeng la "Slim figure matsatsi a 30 (30 Day Shred)" 'me u etse hore' mele oa hau o be motle o be o tšoanelehe.
4. Jill o tseba hore na ke lipolelo life tse ka mo susumetsang. Ka eona o tla ba thata haholo hore o se qete ho ikoetlisa ho fihlela qetellong kapa o tele mosebetsi.
5. Koetlisa puo ea video u le hae, ha ho hlokahale hore u be le lisebelisoa tse ikhethang kapa lisebelisoa tse ling tse sa tloaelehang.
6. Motheo oa mananeo ohle Gillian ke koetliso ea nako e phahameng. Hajoale ke tsela e sebetsang ka ho fetisisa ea ho theola boima ba 'mele eo kannete e neng e le katleho ea boikoetliso ba sejoale-joale.
7. Jill hape ke lenaneo le kopaneng le etselitsoeng ho fokotsa le ho sebetsa mesifa eohle ka nako e itseng. Ha ho hlokahale hore u kopanye lihlopha ka boikemelo, mokoetlisi ea nang le boiphihlelo o se a entse moralo oa hau o phethahetseng oa koetliso.
8. Haeba u sa tsoa etsa qeto ea ho qala ho theola boima ba 'mele, u ikoetlisa le Jillian Michaels ke seo u se hlokang. Lihlopha tse hlakileng, tse fumanehang habonolo, tse fapaneng le tse itekanetseng li tla u thusa ho fihlela setšoantšo se setle.
9. Ho tsoa ho Jillian Michaels khafetsa ho tsoa le mananeo a macha: hangata makhetlo a 2 ka selemo mokoetlisi o phatlalatsa boikoetliso bo bocha. Ka mohlala, poslednyuyu Mohala le Shred, Phetoho ea 'mele ea metsotso e 10, Killer Cardio (hokahanya le tlhaloso e ka tlase).
10. Bakeng sa ho utloisisa hore na lenaneo le Jillian Michaels u le hloka joang Ho qala, etsa bonnete ba hore u bala sengoloa sena:

• Ke lenaneo lefe la ho qala Jillian Michaels: likhetho tse 7 tse ntlehali
• Workout Jillian Michaels: moralo oa selemo

Mesebetsi eohle Jillian Michaels

Gillian ke moetapele ea felletseng har'a bakoetlisi lenaneong le mananeong a mananeo a video. Ha o tobetsa lihokela (lihokela li tla bula ka fensetere e ncha), o ka bala litlhaloso tse felletseng tsa boikoetliso bo boletsoeng

Lenaneo le kopaneng bakeng sa matsatsi a 30, 60 kapa 90:

• Jillian Michaels: Setšoantšo se senyenyane ka matsatsi a 30 Jillian Michaels - 30 Day Shred (ka Serussia)
• Jillian Michaels: Fokotsa boima ba 'mele ka matsatsi a 30 Jillian Michaels - O theotsoe ka 30!
• Jillian Michaels: Phetohelo ea 'mele / Jillian Michaels - Phetohelo ea' mele
• Jillian Michaels: Ho khabisoa ha 'mele / Jillian Michaels Ho khabisa' mele

Mochine oa Belly:

• Jillian Michaels: Mala a sephara ka libeke tse 6 Jillian Michaels - Libeke tse 6 tsa Pakete (e teng ka Serussia)
• Jillian Michaels: Mohatelli oa 'molai / Jillian Michaels - Killer Abs

Bakeng sa maoto le marao:

• Jillian Michaels: Killer lirope le maraong / Jillian Michaels - Killer Buns le lirope

Bakeng sa matsoho le morao:

• Jillian Michaels: Mafura a bolaeang matsohong le ka morao / Jillian Michaels - Killer Arms & Back

Ho ikoetlisa ha Cardio:

• Jillian Michaels: Fokotsa boima ba 'mele, potlakisa metabolism ea hau / Jillian Michaels - Banish Fat, Boost Metabolism! (ke ka Serussia)
• Jillian Michaels: Kickboxing / Jillian Michaels - Kickbox FastFix
• Jillian Michaels: Ho ikoetlisa ka matla / Jillian Michaels - Killer Cardio

Boikoetliso ba li-dumbbells bakeng sa 'mele oohle:

• Jillian Michaels: Ha ho na libaka tsa mathata! / Jillian Michaels - Ha ho sa na Libaka tsa Mathata (ke ka Serussia)
• Jillian Michaels: 'Mele o matla / Jillian Michaels -' Mele o Thata
• Jillian Michaels: Mafura a 'mele a bolaeang / Jillian Michaels - Mmele o bolaeang
• Jillian Michaels: Ho ikoetlisetsa libaka tsa mathata: Jillian Michaels - Tone le Shred

Ho ikoetlisa kamora ho beleha kapa bakeng sa ba qalang:

• Jillian Michaels: Lenaneo kamora ho pepa / 'Mele o Chesang oa Jillian Michaels, Mme ea phetseng hantle
• Jillian Michaels: bakeng sa ba qalang Lenaneo / Jillian Michaels - Beginner Shred

Yoga le Jillian Michaels:

• Jillian Michaels: Yoga bakeng sa boima ba 'mele / Jillian Michaels - Yoga Meltdown (e ka Serussia)
• Jillian Michaels: Yoga Inferno / Jillian Michaels - Yoga Inferno

Bakeng sa phetoho:

• Jillian Michaels: koetliso ea metsotso e 10 / Jillian Michaels - 10 Minute Body Transformation
• Jillian Michaels: Sredi e feteletseng / Jillian Michaels - Shed e Feteletseng le Shred
• Jillian Michaels: koetliso ea matla le litekanyo
• Jillian Michaels: theola boima ba 'mele ka beke / Jillian Michaels - Ho qeta beke e le' ngoe

E fana ka likarolo tsa ho ikoetlisa le Jillian Michaels

1. Kopanela feela ho sneakers! Lipapali tse sa roaloang lieta kapa liteki ha li khothaletsoe: ho na le kotsi ea ho lematsa mangole a hau. Bala haholoanyane: Lieta tsa basali tse 20 tse holimo bakeng sa boikoetliso le boikoetliso.
2. Lipapali le Jill, leha li le bonolo, empa e ntse e le papali, ka hona ho hlokahala ho latela mokhoa oa ho ikoetlisa. Mamela ka hloko litaelo tsohle tsa mokoetlisi ho qoba kotsi.
3. Boholo ba koetliso le Jillian Michaels bo hloka li-dumbbells. Haeba u sa e sebelise, li nkeloa sebaka habonolo ke libotlolo tsa polasetiki tse tletseng metsi kapa lehlabathe. Bala haholoanyane: Mokhoa oa ho khetha li-dumbbells: malebela, likeletso, litheko.
4. Haeba u neprodvinutye batho ba phetseng hantle, itokisetse seo kamora thuto ea pele ke tlo ba bohloko. Ha ho na lebaka la ho tlohela koetliso, kamora matsatsi a 3-4 bohloko bo tla fela, 'me' mele o tloaelane le meroalo. Bala haholoanyane: Bohloko ba mesifa kamora ho ikoetlisa.
5. U se ke ua tšaba ho "haha mesifa", ka li-dumbbells 2-3 kg ho ke ke ha khoneha ka molao-motheo. Boikoetliso ba Jill bo etselitsoe mafura a fokolang le a tukang, eseng kholo ea mesifa.

Sheba hape:

• Boikoetliso bohle Jillian Michaels tafoleng e akaretsang
• Bakoetlisi ba 50 ba holimo ho YouTube: khetho ea ho ikoetlisa ka ho fetisisa
• Libaesekopo tse 20 tse holimo tsa ho ikoetlisa ka pelo ho tsoa Popsugar