Kugawidwa kwa Tsiku la 30 la Jillian Michaels: Kodi Zimakuthandizani Kuti muchepetse kunenepa?

Zamkati

• Momwe imagwirira ntchito
• Kodi zimathandiza kuchepetsa thupi?
• Kodi amawotcha kangati?
• Zopindulitsa zina
• Ikhoza kuthandizira kupindula kwa minofu ndi ukalamba wathanzi
• Kulimbitsa thanzi la mtima
• Zowonongeka
• Kuperewera kwa chitsogozo cha zakudya
• Ganizirani za kuchepa kwakanthawi kwakanthawi
• Zochita zolimbitsa thupi zitha kukhala zovuta kwambiri kwa ena
• Simalongosola zochitika zonse zakuthupi
• Kodi muyenera kuyesa?
• Mfundo yofunika

30 Day Shred ndi pulogalamu yolimbitsa thupi yopangidwa ndi wophunzitsa munthu wotchuka Jillian Michaels.

Zimakhala zolimbitsa thupi tsiku lililonse, mphindi 20, mwamphamvu kwambiri zomwe zimachitika masiku 30 motsatizana ndipo akuti zimakuthandizani kuti muchepetse mapaundi 20 (9 kg) pamwezi.

Nkhaniyi ikuwunikanso zabwino ndi zovuta za 30 Day Shred, kufufuza ngati zingakuthandizeni kuti muchepetse kunenepa.

Momwe imagwirira ntchito

Mavidiyo a 30 Day Shred Workout amapezeka kuti mugulidwe m'malo osiyanasiyana azama e-commerce.

Pulogalamuyi ikufunikanso kuti mukhale ndi zolakwitsa ziwiri (kapena 1.5-kg) (1.5- kapena 2.5-kg).

Pali ma mphindi awiri 20, kulimbitsa thupi kwathunthu komwe kumapangidwira kupitilira magawo atatu.

Mulingo uliwonse umachitika masiku 10, ndipo muyenera kufikira Level 3 kumapeto kwa pulogalamu (1):

• Mzere 1 (Woyamba). Mulingo uwu wapangidwira anthu omwe akungoyamba kumene, onenepa kwambiri, kapena sanachite masewera olimbitsa thupi kupitirira miyezi isanu ndi umodzi.
• Mzere 2 (Wapakatikati). Izi ndi za anthu omwe amachita masewera, kuvina, kapena kuchita masewera olimbitsa thupi kawiri kapena katatu pamlungu.
• Mzere 3 (Kutsogola). Mulingo uwu umapangidwira iwo omwe akutenga nawo mbali pamasewera kapena amagwira ntchito kangapo kapena kupitilira sabata.

Zochitazo zimachokera ku dongosolo la Jillian Michaels la 3-2-1, lokhala ndi mphindi zitatu zolimbitsa thupi, mphindi ziwiri za cardio, ndi miniti imodzi ya machitidwe a ab.

Kuchita masewera olimbitsa thupi kumayamba ndi kutentha kwa mphindi ziwiri, kutsatiridwa ndi ma circuits atatu ndi kuzizira kwamphindi ziwiri.

Zochita zina zapadera ndi izi:

• Mphamvu: pushups, mzere wamanja awiri, ntchentche pachifuwa, atolankhani ankhondo
• Cardio: mawondo apamwamba, kulumpha jacks, kuthamanga kwa squat, skate kudumpha
• Zovuta: crunches, kukweza mwendo, crunches awiri, kupindika matabwa

Shred 30 Day ili ndi mphindi zitatu zolimbitsa thupi mosiyanasiyana. Kulimbitsa thupi kulikonse kumakhala ndimadongosolo atatu amphindi zitatu zamphamvu, mphindi ziwiri za cardio, ndi mphindi imodzi ya abs.

Kodi zimathandiza kuchepetsa thupi?

Pulogalamu ya 30 Day Shred akuti imakuthandizani kuti muchepetse mapaundi 20 (9 kg) pamwezi.

Zinthu zikuluzikulu ziwiri zomwe zimapangitsa kuti muchepetse thupi ndi kudya kalori komanso masewera olimbitsa thupi ().

Anthu omwe amayamba ndi mafuta ambiri mthupi amatha kuwona kuchepa kwa thupi nthawi yonseyi ().

Kuchepetsa thupi koyamba kumatha kukhala kokhudzana ndi kuchepa kwa malo ogulitsira mafuta komanso kuchepa kwamadzi ().

Ngakhale pulogalamuyi itha kukhala ndi masewera olimbitsa thupi olimbikitsira kuchepa pang'ono, mapaundi 20 (9 kg) ndi chiyembekezo chosatheka kwa anthu ambiri. Kuphatikiza apo, chitsogozo cha zakudya chikusowa.

Kuti muchepetse kunenepa kwambiri, ndikofunikira kuti mukhalebe otanganidwa tsiku lonse m'malo mongogwiritsa ntchito mphindi 20 zokha ().

Kodi amawotcha kangati?

Zomwe zimapangitsa kuti muchepetse thupi ndi kuchuluka kwa ma calories owotchedwa ().

Mwambiri, munthu wolemera pafupifupi mapaundi 150 (68 kg), yemwe ali ndi thanzi labwino, atha kuyembekeza kuwotcha ma calories 200-300 pa kulimbitsa thupi pa 30 Day Shred. Izi zikufanana ndi mapaundi 2.5 (1.1 kg) omwe amatayika pamwezi pochita masewera olimbitsa thupi okha ().

Kuchepetsa thupi komwe kumatayika kumadaliranso kuchuluka kwa kalori yanu komanso kuchita masewera olimbitsa thupi kupatula magwiridwe antchito a Tsiku la 30.

Dongosolo la 30 Day Shred limanena kuti ophunzira atha kutaya mpaka mapaundi 20 (9 kg) mwezi umodzi. Izi zitha kukhala zosatheka kwa anthu ambiri.

Zopindulitsa zina

Ngakhale kuchepa thupi ndiko cholinga chachikulu cha 30 Day Shred, kuchita masewera olimbitsa thupi tsiku lililonse kungaperekenso phindu lina.

Ikhoza kuthandizira kupindula kwa minofu ndi ukalamba wathanzi

Kukaniza maphunziro, monga gawo lamphamvu la 30 Day Shred, kungathandize kukulitsa minofu.

Kupeza minofu kumalumikizidwa ndi kulimbitsa thupi, kuchepa kwa ngozi zovulala, komanso kupewa kutayika kwa minofu komwe kumachitika kawirikawiri ndi ukalamba ().

Kuphatikiza apo, kuphunzira kukana kumalumikizidwa ndi maubwino ena, kuphatikiza kuchuluka kwa mafupa, kuwongolera shuga, komanso kupumula kwa magazi ().

Chifukwa chake, kutsatira pulogalamu ngati 30 Day Shred kumatha kuthandizira ukalamba wathanzi.

Kulimbitsa thanzi la mtima

Zochita za Cardio ndi aerobic zomwe zili gawo la 30 Day Shred zitha kupindulitsa thanzi lamtima.

Kuchita masewera olimbitsa thupi kwawonetsedwa kuti kumapereka maubwino ambiri azaumoyo, kuphatikizapo kuchepetsa cholesterol cha LDL (choipa) ndi kuthamanga kwa magazi, komanso kupititsa patsogolo thupi lolemera ().

Mogwirizana ndi malingaliro a American Heart Association, muyenera kuchita mphindi 150 zolimbitsa pang'ono kapena mphindi 75 zolimbitsa thupi zolimbitsa thupi sabata iliyonse. Izi zikufanana ndi mphindi 30, masiku 5 pasabata ().

Kugawa Tsiku la 30 kungakuthandizeni kukwaniritsa malangizowa kuti mupititse patsogolo thanzi lanu.

Ngakhale kuchepa thupi ndiko cholinga chachikulu cha 30 Day Shred, itha kuperekanso maubwino ena, monga kuwongolera shuga, magazi a LDL (oyipa), komanso kuthamanga kwa magazi.

Zowonongeka

Ngakhale 30 Day Shred itha kupereka zabwino zingapo, imakhalanso ndi zovuta zina.

Kuperewera kwa chitsogozo cha zakudya

Chimodzi mwazinthu zoyipa kwambiri za 30 Day Shred ndi kusowa kwa pulogalamuyo malangizo apadera azakudya, omwe amatenga gawo lalikulu pakuchepetsa thupi (,).

Ngakhale mutha kupanga mapulani osiyanasiyana azakudya mu My Fitness ndi pulogalamu ya Jillian Michaels, amafunika kulipira mwezi uliwonse kuti mupeze mwayi wonse.

Poganizira kulemera kwanu ndi zolinga zanu, pulogalamuyi imakupangirani ma calorie angapo. Malingaliro apadera okhudzana ndi chakudya amaperekedwanso.

Ganizirani za kuchepa kwakanthawi kwakanthawi

Poganizira kuti 30 Day Shred imangokhala kwa mwezi umodzi, cholinga chake chachikulu chikuwoneka ngati kuchepa kwakanthawi kwakanthawi.

Ngakhale anthu ena amatha kuwona kuchepa kwakanthawi papulogalamuyi, mwayi wopezanso kulemera kumeneku umakhala waukulu pulogalamuyo ikatha ().

Kuti mukhale ndi kuchepa thupi kwakanthawi, ndikofunikira kusintha pang'ono, kosasinthasintha pakapita nthawi m'malo moyesera kuchepetsa thupi msanga.

Zochita zolimbitsa thupi zitha kukhala zovuta kwambiri kwa ena

The 30 Day Shred imaphatikizaponso mayendedwe, monga pushups ndi squats squat, omwe atha kukhala owopsa kwambiri kwa anthu ena.

Kuphatikiza apo, anthu ena amatha kumva kupweteka molumikizana chifukwa chodumphadumpha.

Komabe, kulimbitsa thupi kulikonse kumapereka mitundu ina ya machitidwe omwe adapangidwa kuti akhale osavuta. Izi zitha kupindulitsa anthu omwe akuwona kuti kulimbitsa thupi ndikochulukirapo.

Simalongosola zochitika zonse zakuthupi

Pomwe 30 Day Shred imapereka mphindi 20 zakuchita masewera olimbitsa thupi tsiku lililonse, sichimangokhala yogwira ntchito tsiku lanu lonse.

Mukangomaliza zolimbitsa thupi za mphindi 20 ndikukhalabe osagwiritsa ntchito zina, zotsatira zanu zizichedwa kuchedwa.

Kupatula pakuchita masewera olimbitsa thupi, ndikofunikira kuti mukhale otakataka tsiku lonse posuntha kwambiri ndikukhala ochepa. Izi zimathandizira kagayidwe kabwino kaumoyo ndikukwaniritsa zabwino zathanzi ().

Ngakhale amapereka zabwino zathanzi, 30 Day Shred ilibe chitsogozo chazakudya choyenera ndipo chimayang'ana pakuchepa kwakanthawi kwakanthawi.

Kodi muyenera kuyesa?

30 Day Shred ikhoza kukhala njira yabwino ngati mukungoyamba kuchita masewera olimbitsa thupi kapena ndinu munthu wokangalika yemwe akufuna kuyesa chatsopano.

Pulogalamuyi imapereka njira zolimbitsa thupi zolimbitsa thupi zomwe zimapangidwira mkati.

Kulimbitsa thupi kumawoneka ngati kotentha mafuta okwanira kuti muchepetse kuchepa - kaya muli ndi zochuluka zoti mukhetse kapena mukungoyesera kuti mukhale olimba.

Kumbukirani kuti pulogalamuyi iyenera kukhala yophatikizika ndi zakudya zopatsa thanzi, zopatsa malire zomwe zakonzedwa kuti zikwaniritse zosowa ndi zolinga zanu.

The 30 Day Shred itha kukhala chisankho chabwino kwa iwo omwe akufuna kuti aphunzire masewera olimbitsa thupi kapena akufuna kuyesa chatsopano. Pulogalamuyi mwina imapereka zotsatira zabwino ikaphatikizidwa ndi chitsogozo choyenera cha zakudya.

Mfundo yofunika

Pulogalamu ya 30 Day Shred imalonjeza kuchepa kwa mapaundi 20 (9 kg) pamwezi. Izi zitha kukhala zosatheka kwa anthu ambiri.

Ngakhale kulimbitsa thupi kwakanthawi mphindi 20 kungathandize kuchepetsa thupi ndi thanzi la mtima, pulogalamuyi ilibe chitsogozo cha zakudya, itha kukhala yayikulu kwambiri kwa ena, ndipo imangoyang'ana pazotsatira zazifupi.

Ngakhale kuti 30 Day Shred ingalimbikitse kuchepa kwakanthawi kwakanthawi, zotsatira zazitali zimatha kupezeka pakutsata chakudya chokwanira, kuzindikira kukula kwa magawo, ndikuwonjezeka pang'onopang'ono pakulimbitsa thupi pakapita nthawi.