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He mea aʻo Amerika kaulana ʻo Jillian Michaels, ka mea kākau o nā papa wikiō he nui no ka hoʻēmi kino. ʻO ka maikaʻi o nā papahana a Gillian i hōʻoia ai i miliona o kāna mau mea pā. Ua lilo ʻo ia i mea kaulana ma hope o ke aʻo ʻana i ka hōʻike maoli i ka marathon loser nui loa, i hoʻolaha ʻia ma nā ʻāina he 90 a ʻoi. ʻO ka papahana ʻo Jillian Michaels kekahi o nā huahana kaulana loa i ka home fitness.
No ka hoʻomaʻamaʻa ʻana ma ka home ua paipai mākou iā ʻoe e heluhelu i nā ʻatikala:
- Pehea e koho ai i kahi moena hoʻoikaika kino: nā ʻano like ʻole a me nā kumukūʻai
- Nā kumu aʻo kiʻekiʻe 50 ma YouTube: kahi koho o nā hoʻolālā maikaʻi loa
- ʻO nā mea āpau e pili ana i nā kūpeʻe lima hoʻoikaika kino: he aha ia a pehea e koho ai
- ʻO nā hana 20 kiʻekiʻe loa e kani i nā mākala a me ke kino i kele ʻia
- ʻO ka mea hoʻomaʻamaʻa Elliptical: he aha nā mea maikaʻi a me nā hōʻino
- Hoʻomaʻamaʻa TABATA: 10 mau hana hoʻomākaukau mākaukau no ka pohō kaumaha
Nā pōmaikaʻi o ke aʻo ʻana me Jillian Michaels
- Hāʻawi ʻo Gillian i nā ʻike like ʻole o ke aʻo ʻana: no nā wahi pilikia pākahi a no ke kino holoʻokoʻa.
- ʻO ka maikaʻi o kāna papahana i hōʻike ʻia i miliona o kāna mau ukali. Ua alakaʻi ʻia i kahi ʻano a komo i loko o ka haʻuki i nā kaikamahine he nui a puni ka honua.
- Hana pū me Gillian, hiki nō i ka mea no ka mea hoʻomaka. E hoʻomaka me ka papahana kaulana "Slim figure 30 lā (30 Day Shred)" a nani a kūpono kou kino.
- ʻIke ʻo Jill i nā huaʻōlelo e hoʻonāukiuki ai. Me ia e paʻakikī loa ʻoe ʻaʻole e hoʻopau i nā hoʻoikaika ʻana a i ka hopena a i ʻole e haʻalele i ka hana.
- E hoʻomaʻamaʻa iā ʻoe ma videocourse ma ka home, ʻaʻole pono ʻoe e loaʻa i kahi pono kūikawā a i ʻole kekahi mau mea hana maʻamau.
- ʻO ke kumu o nā papahana āpau ʻo Gillian kahi hoʻomaʻamaʻa wā waena ikaika loa. I kēia manawa ʻo ia ke ala kūpono loa e lilo ai ka paona i mea maoli breakthrough i kēia manawa olakino.
- He polokalamu hoʻohui pū ʻia ʻo Jill i hoʻolālā ʻia no ka hoʻēmi ʻana a me ka hana ʻana i waho o nā mākala āpau no kekahi manawa. ʻAʻole pono ʻoe e hoʻohui i nā papa kūʻokoʻa, ua hana mua ka mea hoʻomaʻamaʻa kūpono i kāu hoʻolālā hoʻomaʻamaʻa kūpono.
- Inā ua hoʻoholo wale ʻoe e hoʻomaka i ka lilo ʻana o ke kaupaona, ʻo ʻoe ka hoʻomaʻamaʻa me Jillian Michaels ka mea e pono ai. Maʻemaʻe, hiki, ʻokoʻa a me nā papa haʻahaʻa e kōkua iā ʻoe e hoʻokō i kahi kiʻi nani.
- Mai ʻo Jillian Michaels e puka mau me nā papahana hou: ʻo ka mea maʻamau he 2 mau manawa i kēlā me kēia makahiki e hoʻolaha ai ke kaʻi i kahi hoʻoikaika hou. ʻO kahi laʻana, poslednyuyu ʻO Tone a me Shred, 10 minuke Hoʻololi Kino, Killer Cardio (loulou i ka wehewehe ma lalo).
- I mea e maopopo ai pehea kahi papahana me Jillian Michaels e pono ai e hoʻomaka, e heluhelu pono i ka ʻatikala:
- Me ka papahana hea e hoʻomaka ai iā Jillian Michaels: nā koho koho 7 maikaʻi loa
- ʻO Jillian Michaels ka hana: kahi hoʻolālā no ka makahiki
ʻO Jillian Michaels nā hoʻolālā āpau
ʻO Gillian ke alakaʻi kūpaʻa i waena o nā kaʻi aʻo i ka helu a me nā ʻano o nā polokalamu wikiō. Ke kāomi nei i nā loulou (e wehe ana nā loulou i ka puka aniani hou), hiki iā ʻoe ke heluhelu i ka wehewehe piha o ka hoʻolālā i kuhikuhi ʻia, me nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo.
Polokalamu hoʻohui ʻia no 30, 60 a 90 paha mau lā:
- ʻO Jillian Michaels: Kahi Slim i 30 mau lā Jillian Michaels - 30 Lā Shred (ma Lūkia)
- Jillian Michaels: Lilo ka paona i 30 mau lā Jillian Michaels - Ua haehae ʻia i 30!
- ʻO Jillian Michaels: kino Revolution / Jillian Michaels - Kūkākūkā Kino
- ʻO Jillian Michaels: Kaha kino / Jillian Michaels Kino Kino
Kaomi kaomi:
- ʻO Jillian Michaels: ʻO ka ʻōpū papaha i 6 mau pule ʻO Jillian Michaels - 6 Week ʻEono Peke (aia ma Lūkia)
- ʻO Jillian Michaels: Kaomi paʻi / Jillian Michaels - Killer Abs
No nā wāwae a me nā puʻupuʻu:
- ʻO Jillian Michaels: ʻO nā ʻūhā a me nā ʻūhā / Jillian Michaels - nā mea pepehi a me nā ʻūhā
No nā lima a me ke kua:
- ʻO Jillian Michaels: Killer momona ma nā lima a me hope / Jillian Michaels - Killer Arms & Back
ʻO ka hana a Cardio:
- ʻO Jillian Michaels: Lilo ka paona, hoʻonui i kāu metabolism / Jillian Michaels - Banish Fat, Boost Metabolism! (ma Lūkia)
- ʻO Jillian Michaels: Kickboxing / Jillian Michaels - Kickbox FastFix
- ʻO Jillian Michaels: ʻO ka hana cardio ikaika / Jillian Michaels - Killer Cardio
Hana Dumbbells no ke kino holoʻokoʻa.
- Jillian Michaels: ʻAʻohe wahi pilikia! / Jillian Michaels - ʻAʻohe wahi pilikia hou (aia ma Lūkini)
- ʻO Jillian Michaels: Kino ikaika / Jillian Michaels - Kino Paʻa
- ʻO Jillian Michaels: Killer kino momona / Jillian Michaels - Killer Kino
- ʻO Jillian Michaels: Nā hana no nā wahi pilikia: Jillian Michaels - Tone a me Shred
Hoʻomaʻamaʻa ma hope o ka hānau ʻana a i ʻole no nā mea hoʻomaka:
- ʻO Jillian Michaels: ka Polokalamu ma hope o ka lawe ʻana / Jillian Michaels Kino Hot, Mommy Ola
- ʻO Jillian Michaels: no ka Polokalamu Hoʻomaka / Jillian Michaels - Mea Hoʻomaka Shred
ʻO Yoga me Jillian Michaels:
- ʻO Jillian Michaels: Yoga no ka pohō kaumaha / Jillian Michaels - Yoga Meltdown (aia ma Lūkini)
- ʻO Jillian Michaels: Yoga Inferno / Jillian Michaels - Yoga Inferno
No kahi hoʻololi:
- ʻO Jillian Michaels: ka hoʻolālā 10 mau minuke / Jillian Michaels - 10 Minute Kino Hoʻololi
- ʻO Jillian Michaels: sredi / Jillian Michaels - Kaumaha nui & Shred
- ʻO Jillian Michaels: hoʻomaʻamaʻa ikaika me nā kaupaona / Jillian Michaels - Shred-It me nā kaupaona (aia ma Lūkia)
- ʻO Jillian Michaels: lilo i ka paona i kēlā me kēia pule / Jillian Michaels - Hoʻokahi hebedoma shred
Hōʻike i nā hana me Jillian Michaels
- Komo wale i loko nā sneakers! ʻAʻole paipai ʻia ka haʻuki wāwae wāwae a i ʻole nā sneakers: aia kahi pilikia e hōʻeha i kou mau kuli. E heluhelu hou: ʻO nā kāmaʻa holo wahine 20 kiʻekiʻe loa no ka hoʻoikaika kino a me ka hoʻomaʻamaʻa.
- ʻO Sport me Jill, ʻoiai he akahai, akā he haʻuki nō ia, a no laila he mea pono e ukali i ke ʻano o ka hana ʻana i nā hana. E hoʻolohe pono i nā ʻōkuhi a pau a ke kaʻi e hōʻalo ai i ka hōʻeha.
- ʻO ka hapa nui o ka hoʻomaʻamaʻa me Jillian Michaels e koi ai dumbbells. Inā ʻaʻole ʻoe e hana, hoʻololi maʻalahi lākou iā lākou me nā hue ea piha i ka wai a me ke one. E heluhelu hou aʻe: Pehea e koho ai i nā dumbbells: ʻōlelo aʻoaʻo, ʻōlelo aʻoaʻo, nā kumukūʻai.
- Inā ʻoe neprodvinutye poʻe hoʻoikaika kino, e mākaukau ma hope o ka haʻawina mua e ʻeha ana. ʻAʻole pono e haʻalele i ka hoʻomaʻamaʻa, ma hope o 3-4 mau lā e hala ka ʻeha, a maʻa ke kino i nā ukana. E heluhelu hou aʻe: ʻehaʻeha muscle ma hope o ka hoʻoikaika kino.
- Mai makaʻu e "kūkulu i nā mākala", me nā dumbbells 2-3 kg ʻaʻole hiki i ke kumu. Hoʻolālā ʻia ka hana Jill no ka hoʻoliʻiliʻi a me ka momona momona, ʻaʻole ka ulu ʻana o nā mākala.
E nānā i kekahi:
- ʻO Jillian Michaels nā hoʻolālā āpau i kahi papa hōʻuluʻulu kūpono
- Nā kumu aʻo kiʻekiʻe 50 ma YouTube: kahi koho o nā hoʻolālā maikaʻi loa
- ʻO 20 wikiō kiʻekiʻe o ka hana cardio no ka pohō kaumaha mai Popsugar