Hoʻomaka i kahi papahana hoʻoikaika kino home Jillian Michaels "Slim figure 30 lā (30 Day Shred)". ʻO kēia paʻakikī ka ukana ʻoi loa a me ka maikaʻi no nā mea hoʻomaka. Ma hope o nā mahina o ka hoʻomaʻamaʻa ʻana e hāpai pono i ka nīnau no ka mea e hana ai ma hope o "Slim figure 30 lā" me Jillian Michaels?
No nā hoʻomaʻamaʻa ma ka home ke paipai mākou e nānā i ka ʻatikala aʻe:
- ʻO nā mea āpau e pili ana i nā kūpeʻe lima hoʻoikaika kino: he aha ia a pehea e koho ai
- ʻO nā hoʻoikaika kino kiʻekiʻe he 50 no ka ʻōpū palahalaha
- ʻO 20 wikiō kiʻekiʻe o ka hana cardio no ka pohō kaumaha mai Popsugar
- ʻO nā 20 mau wahine e holo nei i nā kāmaʻa no ka holo palekana
- ʻO nā mea āpau e pili ana i ka push-UPS: nā hiʻohiʻona + nā pushups koho
- ʻO nā hana 20 kiʻekiʻe loa e kani i nā mākala a me ke kino i kele ʻia
- Nā hana 20 kiʻekiʻe e hoʻomaikaʻi ai i ke kūlana (kiʻi)
- Nā hoʻolālā 30 kiʻekiʻe no ka ʻūhā o waho
ʻO ka papahana hea e koho ai ma hope o ka "Slim figure 30 lā"?
E noʻonoʻo i kekahi mau koho kūpono, kaukaʻi ʻia i kou mau manaʻo ma hope o kou hoʻopau ʻana i ka papahana.
1. Nā papa ma "Slender figure" hāʻawi ʻia ʻoe i ka paʻakikī loa, a ʻaʻole ʻoe mākaukau e neʻe i kahi hoʻomaʻamaʻa holomua hou aku. Koho i makemake ʻia - hoʻomau me ka paʻakikī like o ka papahana.
Ua hoʻomākaukau ʻo Jillian Michaels i kahi papahana e like me ka hanana a me ka paʻakikī me ka 30 Day Shred. Inā makemake ʻoe e hāʻawi iā ʻoe iho i kahi manawa hou e hoʻopili ai i ka ukana, e hoʻāʻo iā Ripped i ka 30. ʻO ka paʻakikī kahi o nā pae 4, no hoʻokahi pule i kēlā me kēia. Aia nā papa i ke ʻano o: 3 mau minuke hoʻomaʻamaʻa hoʻoikaika, 2 mau minuke cardio a me kaomi kaomi 1 minuke. Ke hoʻomau nei ʻoe e hoʻomaikaʻi i kou kino me ka ʻole o ka hōʻino ʻana i ke kino o ka nui o ka ukana.
2. Ma hope o nā mahina hoʻomaʻamaʻa me Jillian Michaels, ʻike ʻoe i ka ikaika a me ka wiwo ʻole, no laila makemake ʻoe e hoʻomau i ka holomua i ke aʻo ʻana. He aha e hana ai ma hope o ka "Slim figure 30 lā" i kēia hihia?
Inā makemake ʻoe e hoʻomau i ka hoʻomaikaʻi ʻana i kona kinona, a mākaukau no ka hōʻemi lohi o nā hana, e nānā mākou ma "Revolution of the body (Body Revolution)". He ʻekolu mahina kēia o ka hoʻomaʻamaʻa aerobic a me ka ikaika. Hāʻawi kēlā me kēia pule ʻelua i kahi ʻoihana paʻakikī hou aku, no laila e holomua mau ʻoe i ka papa.
3. Makemake ʻoe e hoʻomau me ka papahana, i hoʻohanohano i nā wahi pilikia pākahi (e like me ka ʻōpū a me nā ʻūhā). Pono e hoʻomaʻamaʻa me ka nānā ʻana i ka ʻāpana kikoʻī o ke kino.
Inā kou wahi pilikia - pūhaka, paipai mākou iā ʻoe e nānā i nā "lola Killer" hou loa, kahi e hoʻomaikaʻi ai i kou kino haʻahaʻa. No ka'ōpū aia kahiʻano like o "Killing the press". Kūpono naʻe, e hoʻohui i ia ʻano hoʻomaʻamaʻa, hoʻoikaika kino aerobic, no ka laʻana, 2 manawa i ka pule. E koho i kahi papahana kūpono e nānā i ka hana cardio me Jillian Michaels.
4. Manaʻo ʻoe ʻaʻole ʻoe makemake i ka ukana i noi ʻia i loko o ka “Slim figure”. A ʻānō ʻoe e ʻimi nei i kahi papahana kahi e hiki ai iā ʻoe ke hana i ka maikaʻi loa.
No ka poʻe i manaʻo i ka hiki no ka hoʻomaʻamaʻa holomua, e ʻike i ka "wikiwiki i kāu metabolism" a me "ʻAʻohe wahi pilikia". I ka ukana aerobic i hāpai mua ʻia, ka lua o ka mana, no laila hiki iā lākou ke kuapo ma waena o lākou no ka hana ʻoi loa.
5. ʻAʻole makemake ʻoe i ka hoʻomaʻamaʻa me Jillian Michaels a koho ʻoe i ke wikiō mai nā kaʻa ʻē aʻe.
Paipai iā ʻoe e nānā pono i ka rubric me nā kumu ʻē aʻe. Hāʻawi ʻia ka papa inoa piha i ka ʻaoʻao ʻākau o ka pūnaewele. E nānā pū i nā papahana pili:
- me Janet Jenkins
- me Shaun T
- me chalene Johnson
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