Perfect Abs le Jillian Michaels: moralo o itokiselitseng ho ikoetlisa bakeng sa likhoeli tse 4

Tse ka Hare

Morero oa boikoetliso le Jillian Michaels bakeng sa abs le mpa

Likhetho tse ngata tsa livideo tsa lapeng ka linako tse ling li ka nkhahla. Ke ka lebaka leo re u fang leano la boikoetliso ho theha khatiso e phethahetseng le Jillian Michaels. Ipoloke hore u se ke ua senya nako ha u ntse u ikoetlisa u batla tse loketseng.

Haeba o lakatsa, o ka fetola moralo oa boikoetliso ho o khutsufatsa kapa ho o lelefatsa. Tlosa koetliso efe kapa efe, kapa ho fapana le ho eketsa. Se ke oa tšaba ho leka le ho kopanya mananeo a fapaneng. Se ke oa fanyeha ho ikoetlisa Jillian Michaels bakeng sa boralitaba, leka ho li kopanya le boikoetliso ba 'mele oohle.

Sheba hape:

Mokhoa oa ho tlosa mahlakore: melao e 20 e holimo ea boikoetliso ba 20
Boikoetliso bo holimo ba 50 bakeng sa mesifa ea mpeng: thatafatsa tobetsa
Ho ikoetlisa ka holimo ho 12 ho tsoa ho FitnessBlender, ka ho hatisa mpa
Ho ikoetlisa ka bokhutšoaane ho 13 bakeng sa bao e seng ba Blogilates

Morero oa boikoetliso le Jillian Michaels bakeng sa abs le mpa

Kahoo, lintlha tsa kenyelletso: u sa le mocha, bothata ba hau bo boholo - mpa le letheka. Ke mananeo afe Jillian Michaels bakeng sa boralitaba ao u lokelang ho a khetha, 'me, ho bohlokoa ka ho fetisisa, hore na o ka a kopanya joang? Re u fa moralo oa thupelo oa likhoeli tse 'ne oo u ka batlang ho iphetola ona.

Morero o entsoe ka lebaka la koetliso makhetlo a 6 ka beke. Empa o ka fokotsa makhetlo a mananeo ho latela bokhoni ba hau. Leha ho le joalo, hlokomela hore koetliso e tlameha ho ba bonyane makhetlo a mane ka beke. Ho fanoe ka bolelele ba nako, le mojaro, ho etsa seoelo hoa utloahala.

Khoeling ea pele

Khoeli ea pele e ka bitsoa e feto-fetohang ha 'mele o tloaela ho ikoetlisa khafetsa. Lekhetlo la pele ha ho utloahale ho khetha mananeo a tsepamisitse maikutlo ho boralitaba. Ho molemo ho qala ka ho ikoetlisa bakeng sa 'mele oohle o tla qala esita le ba qalang: Matsatsi a 30 a Hahiloe kapa a Hahiloe ka 30. Li tla thusa mmele oa hau ho ikamahanya le maemo, ho ntlafatsa metabolism le ka khoeli ho fana ka liphetho tsa pele tse bonahalang.

Lenaneo Slim le na le matsatsi a 30 (30 Day Shred) le fana ka maemo a 3 a bothata. Ho ela hloko mafelo-beke mohato ka mong ho tla nka matsatsi a 8-9. Ho Ripped in 30 ho fana ka maemo a thata a 4, ke hore o fetela ho e latelang ka beke e ngoe le e ngoe e ncha. Matsatsing a 30 a pele o tloaela mejaro e tsoang ho Jillian Michaels mme o tla khona ho fetela mananeong a rarahaneng ho feta.

Boikoetliso bohle Jillian Michaels tafoleng

Khoeli ea bobeli

Ho qala ka khoeli ea bobeli, o tlameha ho tsepamisa maikutlo mpeng. Kahoo re u fa tloaelo ena: makhetlo a 3 ka beke hore Killer Abs e sebetse mpeng, makhetlo a 2 - Kickbox Fastfix joalo ka boikoetliso ba 'mele le nako e le' ngoe - sebetsa 'meleng oohle. Hobaneng ha likarolo tsohle tse tharo li le bohlokoa, bala litaelo tsa mehato le mehato bakeng sa boralitaba, tse ngotsoeng kaholimo.

MY: Killer Abs
W: Kickbox Fastfix (karolo ea 3)
WED: Killer Abs
THU: Shed e Feteletseng le Shred
LITABA: Killer Abs
SB: Kickbox Fastfix (karolo ea 3)
Letsatsi: letsatsi la phomolo

Killer Abs e fana ka litekanyetso tse 3, e li aba ka ho lekana matsatsing ohle a 30. Ho tloha Shed & Shred e feteletseng - boemo ba 2, ka hona e mong le e mong oa bona o etsa libeke tse 2. Kickboxing ke karolo ea boraro e fanang ka maikutlo a ho tsepamisa maikutlo ho mesifa ea mpa, empa haeba u batla u ka etsa karolo ea pele kapa ea bobeli.

Khoeli ea boraro

Ka khoeli ea boraro, molao-motheo o ntse o tšoana, empa koetliso e thata le ho feta:

MONYANE: Libeke tse tšeletseng tsa libeke tse tšeletseng (Flat mala ka libeke tse 6)
LITLHAKISO: Cardio ea Phetohelo ea 'mele
WED: Libeke tse 6 pakete e tšeletseng
THU: Beke e le 'ngoe e arotsoe (karolo ea motlakase)
LITABA: Beke ea 6 beke e tšeletseng
SAT: Cardio ea Phetohelo ea 'mele
Letsatsi: letsatsi la phomolo

Ka "Flat mala ka libeke tse 6" ho kenyelletsa koetliso ea mathata a mabeli, bakeng sa libeke tse 2 ka 'ngoe. Cardio of Body Revolution e na le mathata a 3, empa ho molemo ho sheba ho itokisa ha hao: haeba u etsa boemo bo tšoanang ka likhoeli, ha ho na letho le ka tšoenyang. Mme hang ka beke etsa thuto ea halofo ea hora ka litekanyo tsa beke e le 'ngoe.

Khoeli ea bone

Bakeng sa likhoeli tse 3 u ke ke ua ntlafatsa mmele oa hau feela mme wa ntlafatsa mmele oa bona o phetseng hantle. Mme qetellong, o ikemiselitse ho ba le khatello ea maikutlo e tebileng ho kopanya liphetho.

MON: 'Mele o bolaeang (mpa)
W: Fokotsa boima ba 'mele, potlakisa metabolism
WED: Mmele o bolaeang
THU: Ha ho na libaka tse nang le bothata
FRI: 'Mele o bolaeang
SB: Fokotsa boima ba 'mele, potlakisa metabolism
Letsatsi: letsatsi la phomolo

'Mele o bolaeang ka makhetlo a mararo,' me e 'ngoe ea tsona ke ea abs. E etse makhetlo a mararo ka beke ho sebetsa mesifa ea mpa. Bakeng sa ho ikoetlisa ka matla, "potlakisa metabolism ea hau." "Ha ho na libaka tsa mathata" - joalo ka lenaneo la 'mele oohle.