Mhlawumbe alikho negama elizwelayo ezweni lokuzivocavoca nokulahleka kwesisindo kunamaGillian Michaels. Wadume ngokubamba iqhaza kwakhe emibonweni eminingi yenkulumo kwiThelevishini yaseMelika ngenhloko ethize - ukulwa nesisindo esiningi.
Ngaphandle kokuphikisana, uGillian Michaels angabizwa ngokuthi nguchwepheshe wezindawo ezinkingeni. Emva kwakho konke, yena ngokwakhe uqobo lwakhe uthanda umuntu waseMelika - asebenza kanzima, ukuze azuze yena. Yilokho akwenza, kusukela ebuntwaneni yena wayenenkinga yokuqhathanisa, okwakunomqondo ongokwemvelo, futhi manje yena ufundisa futhi asekela labo abazithola besesimweni esifanayo.
Ngenxa yalokho, izinhlelo zenkolo zadalwa - kuyinkimbinkimbi yeGillian Michaels ngesihloko esithi "Azikho Izindawo Zenkinga", kanye "nama-shreds" adumile, okuqinisekisa ukulahleka kwesisindo ezinsukwini ezingamashumi amathathu.
Lolu qeqesho, uhlobo oluthile lokuqeqesha (ukuqeqeshwa okuyisigidi). Senza ukuqeqeshwa kwesisindo samaminithi amathathu u-Gillian Michaels, imizuzu emibili yomsebenzi ekukhuthazeleni kwenhliziyo, ngomzuzu owodwa we- press . Lena indlela ephumelela kakhulu yokulahlekelwa isisindo futhi uthuthukise hhayi kuphela ukukhuthazela, kodwa futhi ithoni umsila. Ngethuba elinganiselwe (ukungabi nesikhathi, izindawo, njll) - lena yindlela engcono kakhulu yokufinyelela yonke imigomo yakho efisa kakhulu.
Ihlola i-Gillian Michaels - Azikho izindawo zenkinga
- Sidlulisela izingalo zethu ezinhlangothini - siwawela phambi kwesifuba. Ukuhamba kuvulekile futhi kunamandla kakhulu - kubalulekile ukufudumala imisipha.
- I-windmill - enye ingena phambili.
- Ukuqhuma - imilenze ndawonye, izandla emzimbeni. Senza i-jump - imilenze ibhekene ne-shoulder-width ngaphandle, izandla ezinhlangothini ziphakama ngaphezu kwekhanda. Senza imilenze ehlangene ndawonye, izandla ezinhlangothini zehla.
- Ukushintshaniswa kwezintambo - imilenze ibanzi kunamahlombe, izandla ezinqeni, amadolo aphezu kwesigamu. Sijikeleza isikhumba kuqala ngakwesobunxele, bese ngakwesokudla, sizama ukwenza ukulinganisa okukhulu ngangokunokwenzeka.
- Ukubambisana ndawonye, ukuxhumela phambili, amadolo aphezu kwesigamu. Sifaka izandla zethu ngamadolo ethu - sijika ngamadolo ethu, sigoqa futhi siqondisa imilenze yethu.
- Senza futhi futhi.
- Cindezela - thatha isikhundla sokuqala se-push-ups - ukugcizelela kuxhomeke. Kwabaqalayo - phakamisa phezulu, uguqe, ugibele esivumelwaneni esifanayo. Kubantu abaningi abaqeqeshwe - ukugcizelelwa kokuqamba kwamanga, ukugoba ama-bend ngakwesokudla, nokugcina ikhanda, izinqulu nezinyawo emgqeni owodwa.
- Sithatha ama-dumbbells-squats nge-bench press. I-IP - imilenze ivulekile kancane kunamahlombe, izingalo ziboshwe emahlangothini, izimbongolo ziphakanyiselwe ezingeni lekhanda. Siyaqina, bese singalahli ngamadolo ethu, sithula izingalo zethu phezulu. Ekuklanyeni - ukungena, ngokukhuliswa kwezandla phezulu phezulu - ukuphuma. Kwabaqalayo - asikwazi ukugxila ngokujulile, ngezinga eliphakeme kakhulu - uma ukuxubha isithanga cishe kufana phansi.
- Ama-push-ups - thatha ukugcizelela amanga. Siphindaphinda umjikelezo we-push-ups.
- Izigqoko ezinomshini - sithatha izimbongolo ezandleni zethu bese siphinda ukuzivocavoca 8.
- Ukuphumula - ukuphindaphinda umzimba.
- Ukuphuka endaweni - kungabikho ukuphumula phansi, imilenze ndawonye, izandla zilingisa ukunyakaza, njengokungathi uma uqaqa intambo.
- Phinda ukuvivinya umzimba 3 - ukuxhuma nge-mahami.
- Siphindaphinda "ukuqhuma ngentambo yokudlula" - ukuzivocavoca. 12.
- Silala phansi, siqeqesha umshini wesisu. Emuva phansi, imilenze igobile. Kubaluleke kakhulu ukuthi izinkalo zilele ngokuphelele phansi, ngaphandle kokubopha. Izandla ngemuva kwekhanda, ukuthatha umoya nokuphefumula uphakamise umzimba ukuya emadolweni. Bheka isikhathi sonke, uphakamise ikhanda lakho, ungabeki intamo yakho, kodwa welula amahlombe akho phambili.
- Push - ulele phansi, imilenze igxuma phansi, amadolo aguqulwe, uphakamise imilenze yakho ngakwesokudla, izinyawo ndawonye, izandla emzimbeni. Ukushelela kancane emhlane wakhe bese uphonsa izinyawo zakhe phezulu - lokhu ukunyakaza kusuka phansi kudlula isikhumba. Ekuqhunyeleni okuphezulu, siphumelela, sibuyele phansi - singene.
- Sithatha ama-dumbbells, siqeqesha iminyango yethu. Ukuzivocavoca okulandelayo kusuka kuGillian Michaels kubizwa ngokuthi "ukugoqa" - imilenze ibhekene nehafu, ihamba kancane, izandla zifana neziqhwa, amahlombe aqondiswa. Sidonsa izindlebe zethu ngokwethu njengoba sithumela, sithumela izandla zethu ukuze sizitholele.
- Umlenze owodwa ngaphambili, owesibili ngemuva kwe-crochet enomshini wezingqungquthela. I-Squat - umlenze womlenze wangaphambili ohambisana nendawo, emuva - ngokuphindaphindiwe, lapho siguqa imilenze yethu, sidonsa izingalo ngamagundane emahlombe. Ukulungisa imilenze yakho, welula izandla zakho phambili.