ʻO Jillian Michaels - Shed keu (Extreme Shed & Shred)

ʻO ka polokalamu Jillian Michaels Extreme Shed & Shred e kōkua iā ʻoe e lilo i kaupaona a loaʻa i ke ʻano maikaʻi. ʻO ka hoʻomaʻamaʻa ʻana, ʻoiai ka inoa "ʻoi loa", ʻaʻole hiki ke kapa ʻia ʻoi loa, no laila kūpono ia no ka pae waena o ka hoʻoikaika kino. Inā he novice ʻoe i ke olakino, e nānā i kā mākou koho o nā hoʻoikaika kino no nā poʻe hoʻomaka i ka home.

No nā hoʻomaʻamaʻa ma ka home ke paipai mākou e nānā i ka ʻatikala aʻe:

  • Hoʻomaʻamaʻa TABATA: 10 mau hana hoʻomākaukau mākaukau no ka pohō kaumaha
  • ʻO 20 wikiō kiʻekiʻe o ka hana cardio no ka pohō kaumaha mai Popsugar
  • ʻO ka mea hoʻomaʻamaʻa Elliptical: he aha nā mea maikaʻi a me nā hōʻino
  • Pehea e hoʻoneʻe ai i ka ʻaoʻao: 20 mau lula nui + 20 haʻuki ʻoi loa
  • ʻO nā 20 mau wahine e holo nei i nā kāmaʻa no ka holo palekana
  • FitnessBlender: ʻekolu mākaukau hoʻomākaukau
  • ʻO ka ʻaoʻao no ka ʻōpū a me ka pūhaka + 10 mods (kiʻi)
  • Hoʻomaʻamaʻa ikaika no nā wahine: ke hoʻolālā + hoʻolālā
  • Paikikala hoʻoikaika kino: ʻo ka maikaʻi a me ka maikaʻi ʻole, ka maikaʻi no ka hoʻēmi

E pili ana i ka papahana Jillian Michaels Extreme Shed & Shred

ʻAʻole pili ka papahana i ka hoʻomaʻamaʻa kaulana 30 Day Shred, ʻaʻole pono ka weliweli o ka like o nā inoa. ʻO kahi Extreme Shed & Shred kahi hana me kahi ʻano ʻokoʻa loa, akā naʻe, ʻaʻole i emi iki ka maikaʻi ma mua o ka "Sredakh" maʻamau. Kūkulu ʻia ka papahana ma ke kumu o nā hoʻoikaika kino mai ka kickboxing, JIU-jitsu a me yoga me ka hoʻohui ʻia o nā mea maʻamau o ka hoʻomaʻamaʻa ikaika. ʻO nā hoʻolālā aerobic hoʻi ma aneʻi, akā ʻaʻole ia ke kumu o ka papahana, no laila ʻaʻole e luhi ka hana ʻo Extreme sredy.

Aia nā papa i ʻelua mau papa, ʻaʻole paʻakikī ka mea mua i hiki ke hana, a me nā mea hoʻomaka i ke olakino. ʻO ka pae mua he 40 mau minuke, ʻo ka lua i ʻoi aku ka lōʻihi - ma kahi o 50 mau minuke. No kahi hoʻolālā pono ʻoe i nā dumbbells wale nō mai 1 a 5 kg ma muli o kou olakino. Hāʻawi ʻo Gillian i nā ʻōlelo koi no ka lōʻihi o ka holo ʻana o ka papahana, akā paipai mākou e hoʻololi i kahi pae ʻoi aku ka paʻakikī ke ʻike ʻoe he maʻalahi loa ka pae mua.

ʻO nā haawe e hāʻawi nei iā Jillian Michaels Extreme Shed & Shred, ʻaʻole hiki ke kapa ʻia nāwaliwali. Ma kahi maʻalahi, akahai a ʻoi aku ka ikaika ma mua o ka ʻike ʻana i kāna papahana hoʻoikaika kino. E pili ana i ka hoʻomaʻamaʻa e like me ka ʻōlelo ʻana, “noʻonoʻo” a kaulike ke hana ʻole ʻoe i ka hou o ka luhi, akā ʻike ʻoe i ke kau ʻana i kēlā me kēia mākala o kou kino. Inā kānalua ʻoe i ka maikaʻi o "Extreme sredy", e hoʻāʻo e hoʻohui me kahi papahana ʻē aʻe ʻo Jillian Michaels a koho paha i kahi ʻoi aku koʻikoʻi koʻikoʻi.

Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho

ʻO nā mea maikaʻi o ka papahana:

  • ma o ka hoʻohana ʻana i nā mea o yoga, kickboxing, a me ka papahana JIU-jitsu i loko o nā hana maoli hoihoi
  • mālama ʻia ka haʻawina ma kahi haʻahaʻa, no laila ʻo ka poʻe makemake ʻole i ka lele nui ʻana, makemake ʻo Extreme Shed & Shred
  • aia nā hana hoʻolālā a me ke kaulike, e ʻae ai iā ʻoe e hoʻomohala i ka maʻalahi a me ka noʻonoʻo
  • hoʻomaʻamaʻa "hoʻolei i kahi keu" hoʻopau i ke kino, no laila hiki iā ʻoe ke ukali iā ia a hiki i ke kakahiaka ma mua o ka hana, no ka laʻana.

Nā maikaʻi ʻole o ka papahana:

  • ʻo kekahi mau hui pū ʻana o nā hoʻoikaika kino he kumu mua loa ia a paʻakikī hoʻi no nā hana hou ʻana;
  • ʻaʻohe mana i ka ʻōlelo Lūkia
  • Hoʻonohonoho hou ʻia ka papahana no ka "noʻonoʻo" a me ka ukana ʻole ikaika, no laila e maʻalahi a maikaʻi ʻole paha kekahi (ʻoiai ka pae mua).

ʻO kēlā aʻo e like me Extreme Shed & Shred he mea pono loa ia no kou kino. ʻAʻole lākou e kōkua iā ʻoe e puhi i ka nui o nā calorie i loko o kahi manawa pōkole a i ʻole kahi haʻalulu wikiwiki. Akā e ʻae lākou iā ʻoe e lawe i kou leo ​​i kou puʻupuʻu, hoʻomaikaʻi i kou loli, e mākaʻikaʻi i nā hiʻohiʻona kumu hou a e leʻaleʻa wale i kahi papahana hoʻoikaika kaulike.

E hoihoi paha ʻoe i nā ʻatikala aʻe:

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