ʻO Jillian Michaels ka hana: ʻo ka papahana “awelika kaupaona”

Inā ua lawa kāu hoʻomaʻamaʻa kino ʻana e hana i nā papahana ʻoi aku ka paʻakikī ʻo Jillian Michaels ma mua o ka like me 30 Day Shred a i ʻole Ripped i 30, paipai wau iā ʻoe e heluhelu i kēia ʻatikala. ʻAʻole i hoʻolālā ʻia nā hana ma lalo no ka poʻe hoʻomaka, akā ʻaʻole pili i ka pae kiʻekiʻe.

Hōʻike kikoʻī ʻia kēlā me kēia papa ma kā mākou pūnaewele, ke pāomi ʻoe i ka loulou hiki iā ʻoe ke ʻike i nā ʻike kikoʻī e pili ana i kahi papahana hoʻoikaika kino.

No ka hoʻomaʻamaʻa ma ka home ʻike pū i nā ʻatikala aʻe:

• Pehea e koho ai i kahi moena hoʻoikaika kino: nā ʻano like ʻole a me nā kumukūʻai
• ʻO nā hoʻoikaika kino kiʻekiʻe he 50 no ka ʻōpū palahalaha
• ʻO ka hoʻomaʻamaʻa maikaʻi ʻoi loa 50 no nā puʻu toned
• ʻO nā mea āpau e pili ana i nā kūpeʻe lima hoʻoikaika kino: he aha ia a pehea e koho ai
• Pehea e koho ai i nā kāmaʻa holo: kahi manual piha
• Hoʻomaʻamaʻa TABATA: 10 mau hana hoʻomākaukau mākaukau no ka pohō kaumaha
• ʻO nā hana wikiō TABATA kiʻekiʻe he 15 mai Monica Kolakowski
• Ke holo nei i ke kakahiaka: hoʻohana a me ka pono, nā lula maʻamau a me nā hiʻohiʻona

ʻO Jillian Michaels ka hana "paʻakikī" paʻakikī

1. Kūkākūkā Kino (Kino kipi)

Ua lilo ka hoʻoikaika kino i punahele no nā mea pā he nui a Gillian. ʻO kāna papahana a pau i manaʻo ʻia ʻo Body Revolution ka mea like ʻole a paʻakikī hoʻi. 90 mau lā ka hoʻomaʻamaʻa piha a me ka hoʻoikaika a me ka hoʻoikaika kino aerobic, e kuapo pono ana. I kēlā me kēia 2 mau pule e paʻakikī ana kāu mau hoʻomaʻamaʻa, a e lilo i kou kino a lahilahi. No ka mahina mua hoʻopau ʻoe i ka momona nui, hoʻopaʻa i nā mākala o ka lua a me ke kolu e hoʻomaikaʻi, a hoʻopaʻa i kāu hopena.

E heluhelu hou aʻe e pili ana i ka Body Revolution

2. 6 Week ʻEono Peke (ʻōpū palahalaha i 6 mau pule)

Ua hoʻohiki ʻo Jillian e hoʻolōʻihi i kou ʻōpū i 1.5 mau mahina wale nō. Aia i loko o ka papahana ʻelua papa, kahi āu e hana ai i 3 mau pule. ʻOiai ʻo ka ʻoiaʻiʻo o ka hoʻomaʻamaʻa nui ʻia ʻana no ka palapū ʻana i ka ʻōpū a me ka pūhaka, mai manaʻo e ʻike i loko o ia wili wili wale ia. ʻAʻole ʻoe e hana i kahi ʻōpū palahalaha inā ma luna o ia kahi papa o ka momona, no laila holo ka papahana ma kahi tempo kiʻekiʻe a dilute i ka hoʻoikaika kino cardio. Ke hana nei i kahi papahana 30 mau minuke i kēlā me kēia lā, i loko o 1.5 mau mahina e ʻike ʻoe i nā cubes ma kou ʻōpū.

E heluhelu hou aʻe e pili ana i ka 6 Week Six-Pack

3. ʻO nā mea pepehi Buns a me nā ʻūhā (ʻO nā ʻūhā a me nā ʻūhā ʻo Killer)

No nā wahine he nui nā ʻāpana pilikia nā ʻūhā a me ka puʻupuʻu. ʻO ka Program Killer Buns a me nā ʻūhā e lilo ke kaupaona i ka ʻaoʻao haʻahaʻa o kou kino. Hāʻawi ka papa i ʻekolu mau pae, hana mau ʻana iā ʻoe e hāʻawi i kou pūhaka a me kāu mau puʻupuʻu i kahi ʻano nui. ʻAʻole hāʻawi ʻo Gillian i nā ʻōlelo koi, pehea ka lōʻihi e hoʻopau ai i kēlā me kēia pae o ka papahana, e nānā i kā lākou kūleʻa pākahi. No nā hopena wikiwiki hiki iā ʻoe ke kūʻai i nā kaupaona wāwae, e hoʻohui lākou i ka ikaika i ka hoʻoikaika kino.

E heluhelu hou aʻe e pili ana i nā Killer Buns a me nā ʻūhā

4. Killer Abs (Kaomi kaomi)

ʻO kekahi papahana no ka paʻi ka Killer Abs. No kēlā mau mea e kauoha ana i ka luhi "Pōpō pālahalaha i 6 mau pule", ua hoʻomākaukau ka loea hoʻoikaika kino ʻAmelika i kahi hana pahū hou aʻe e hana i ka kaomi pono. ʻAʻole loli ʻo Gillian iā ia iho: piha ka papahana i nā hoʻolālā aerobic, nā hana i ke kaula a me nā hoʻoikaika kino no ka ʻōpū a me ka pūhaka. Hana ʻia ka hoʻomaʻamaʻa ma kahi wikiwiki, no laila lilo ʻoe i ka momona nui a hoʻopaʻa i kou ʻōpū. ʻO Killer abs nā pae 3 no 30 mau minuke. Ma ke ala, makemake nā mea he nui e hoʻohui i kēia papahana me nā ʻūhā Killer a me nā puʻupuʻu, "e hoʻokala i ke kino holoʻokoʻa.

E heluhelu hou aʻe e pili ana iā Killer Abs

5. Killer Arms & Back (Killer o ka momona ma nā lima a me ke kua)

ʻO Killer Arms & Back kekahi o nā papahana hope loa ʻo Jillian Michaels. Hoʻopiha ia i kahi o nā "workout killer" no nā wahi pilikia. Polokalamu Killer Arms & Back e pili ana i ka hoʻomohala ʻana o ke kino kiʻekiʻe. Ke kali nei ʻoe i ka ikaika a me nā hoʻoikaika aerobic e kia ana i nā mākala o nā poʻohiwi, nā lima a me ke kua. Hāʻawi kēia papa i nā pae he 3 o ka paʻakikī, 30 mau minuke ka lōʻihi o kēlā me kēia hoʻoikaika. Hiki ke hoʻohana ʻo Killer Arms & Back i ka hui pū me Killer Abs a me Killer Buns & Thighs.

Heluhelu hou mai i nā mea kaua & kua

6. Kaumaha nui & Shred (Extreme sredy)

ʻO ka inoa "Extreme Shed & Shred" alakaʻi hewa i nā mea he nui. Ma hope o ka 30 Day Shred ʻaʻole makemake nā poʻe āpau e hoʻāʻo i kahi mea ʻoi loa. Mai hopohopo, ʻaʻohe mea keu i ka syllabus. A ma ka 30дневные sredy makemake ʻole ʻo ia. ʻO Extreme Shed & Shred kahi hui o ka hoʻomaʻamaʻa ikaika, kickboxing, JIU-jitsu a me yoga. I ka papahana o nā pae 2, he 45 mau minuke ka lōʻihi. ʻAʻole hiki ke kapa ʻia ka hoʻomaʻamaʻa mega-ikaika, nānā ia i ka loiloi qualitative o kou kino.

E heluhelu hou aʻe e pili ana i Extreme Shed & Shred

7. Yoga Meltdown (Yoga no ka pohō kaumaha)

Hāʻawi ʻo Gillian i nā ʻano hana like ʻole e hoʻomaikaʻi ai i kou kino, i kāna Arsenal o nā pono hana, aia nō kekahi yoga. Eia nō naʻe, no ka poʻe pā o ka hana kuʻuna i ka yoga, i kēia papahana ke koʻikoʻi ka hoʻēmi ʻana i ka kaumaha. ʻAe, hoʻohana ʻo Gillian i nā asanas a i ʻole nā ​​kūlana, akā ʻo ka hoʻomaʻamaʻa ʻana ma General i hoʻolālā ʻia no ka puhi ʻana i ka momona. No laila, mai manaʻo i kahi papa hoʻomaha e nānā ana i ka hanu ʻana a me ka hoʻomohala ʻana i ka loli. Hāʻawi ʻo Gillian i ka yoga mana, no laila e hoʻomākaukau no kahi hoʻoikaika hapa hapa hola ikaika.

E heluhelu hou aʻe e pili ana i Yoga Meltdown

Inā makemake ʻoe e hoʻokaʻawale i kāu hana ma ka home a laila e nānā i ka ʻatikala:

• ʻO 20 wikiō kiʻekiʻe o ka hana cardio no ka pohō kaumaha mai Popsugar
• ʻO nā hana 20 kiʻekiʻe loa e kani i nā mākala a me ke kino i kele ʻia