Qala lenaneo la ho ikoetlisa lapeng Jillian Michaels "Slim figure 30 days (30 Day Shred)". Ho rarahana hona ke mojaro o nepahetseng ka ho fetisisa le katleho ho ba qalang. Kamora likhoeli tsa koetliso ho hlahisa potso ea hore na o lokela ho etsa eng kamora "Slim figure 30 days" le Jillian Michaels?
Bakeng sa ho ikoetlisa lapeng re khothaletsa ho sheba sengoloa se latelang:
- Kaofela ka lipetja tsa boikoetliso: ke eng le hore na u ka khetha joang
- Li ikoetlisa tse 50 tse holimo bakeng sa mpa e sephara
- Libaesekopo tse 20 tse holimo tsa ho ikoetlisa ka pelo ho tsoa Popsugar
- Lieta tse 20 tse holimo ka ho fetisisa tse mathelang basali bakeng sa ho matha ka mokhoa o bolokehileng
- Kaofela ka Push-UPS: likarolo + tsa likhetho pushups
- Boikoetliso bo holimo ba 20 ho mesifa ea molumo le 'mele o nang le molumo
- Boikoetliso bo holimo ba 20 ho ntlafatsa boemo ba 'mele (linepe)
- Boikoetliso bo holimo ba 30 bakeng sa serope sa kantle
Ke lenaneo lefe leo u lokelang ho le khetha kamora "Slim figure 30 days"?
Nahana ka likhetho tse 'maloa tse ka khonehang, ho latela maikutlo a hau kamora ho phethela lenaneo.
1. Litlelase tsa "Slender figure" u fuoe ho le thata haholo, 'me ha u so itokisetse ho ea koetlisong e tsoetseng pele haholo. Khetho e khethiloeng - tsoelapele ka ho rarahana ho tšoanang ha lenaneo.
Jillian Michaels o hlophisitse lenaneo le ts'oanang le sebopeho le ho rarahana le 30 Day Shred. Haeba u batla ho ipha nako e eketsehileng ea ho ikamahanya le mojaro, leka ho Ripped in 30. Mohahong ona o na le maemo a mane, beke ka 'ngoe. Litlelase hape li ka mokhoa oa: Koetliso ea matla a metsotso e 4, metsotso e 3 ea khatello ea maikutlo le motsotso o le 2. U tsoela pele ho ntlafatsa 'mele oa hau ntle le ho senya' mele oa mojaro o feteletseng.
2. Kamora likhoeli tsa koetliso le Jillian Michaels, u ikutloa u le matla u bile u itšepa haholoanyane, ka hona u batla ho tsoelapele ho hatela pele thupelong. Seo u lokelang ho se etsa kamora "Slim figure 30 days" ntlheng ee?
Haeba u batla ho tsoelapele ho ntlafatsa sebopeho sa eona, 'me u itokiselitse mathata a ho ikoetlisa butle butle, re tla shebana le "Phetohelo ea' mele (Phetohelo ea 'mele)". Sena ke mohaho oa likhoeli tse tharo o nang le koetliso ea boikoetliso le matla. Libeke tse ling le tse ling tse peli li fana ka boikoetliso bo thata ho feta, kahoo o tla tsoela pele ka tlelaseng.
3. Na u ka rata ho tsoelapele ka lenaneo le neng le ntlafatsa likarolo tsa mathata ka bomong (mohlala, mpa kapa lirope). Hloka koetliso ka ho tsepamisa maikutlo ho karolo e itseng ea 'mele.
Haeba sebaka sa hau sa mathata - letheka, re u khothaletsa ho shebella "Killer rolls" tsa morao-rao, tse tla ntlafatsa mmele oa hau o tlase. Bakeng sa mpa ho na le sete e ts'oanang ea "Ho bolaea boralitaba". Haele hantle, leha ho le joalo, ho kenyelletsa koetliso e joalo, boikoetliso ba boikoetliso, mohlala, makhetlo a 2 ka beke Ho khetha lenaneo le loketseng ho sheba ho ikoetlisa ka pelo le Jillian Michaels.
4. U ikutloa eka ha u batle mojaro o hlahisitsoeng ho "Slim figure". 'Me joale u ntse u batla lenaneo leo u ka le etsang ho etsa sohle se matleng a rona.
Bakeng sa ba utloang monyetla oa ho ikoetlisa ka mokhoa o tsoetseng pele, bona "potlakisa metabolism ea hau" le "Ha ho na libaka tsa mathata". Mojaro oa pele oa tlhahiso ea aerobic, matla a bobeli, ka hona ba ka chenchana bakeng sa ts'ebetso e ntle.
5. Ha u rate ho ikoetlisa le Jillian Michaels 'me u khetha video ho tsoa makarecheng a mang.
Khothaletsa hore u hlahlobe rubriki ka hloko le bakoetlisi ba bang. Lenane le felletseng le fanoe karolong e nepahetseng ea sebaka sa marang-rang. Hape sheba mananeo a amanang le ona:
- le Janet Jenkins
- le Shaun T.
- le chalene Johnson
Bakoetlisi ba TOP 50 ho YouTube: khetho ea rona