Whakangungu i Dzhillian Maykls: arotake me te whakaahuatanga o te akoranga ataata tino rongonui

Ki te rā, Dzhillian Maykls ko tetahi o te kaiwhakangungu tinana American tino rongonui, me te rongonui. Ko tōna akoranga whakangungu i runga i te kōpae he i roto i te tono nui i roto i te US kore anake, engari ano i roto i ētahi atu whenua. Whakangungu whakawhanakehia e reira, tino ko te whai hua tino mo te hunga e hiahia ana ki te kawe i te tinana i roto i te āhua. Na reira, kei te maha miharo aha e nga akoranga whakangungu Dzhillian Maykls. E tātarihia arotake o ratou i roto i tenei tuhinga. Na, ahakoa i roto i mahi, me te kai, ka taea e ngaro hohoro koutou taimaha, me te hanga i te tinana ātaahua?

E Dzhillian Maykls Diet "Maka taumaha": te mau parau tumu taketake

I te wa, me tenei wahine rongonui tukua i taimaha i te taikaha. Na reira, ka rite ki te taiohi, ka tonoa tona whaea ia ki kickboxing. Mai i taua wa i timata ai te huringa i roto i te ora o Gillian - i runga i te tau kua riro te reira e kore anake te rangatira o te ahua mīharo, engari ano hoki he kaiāwhina mahuinga ki aua wahine katoa me te tangata e hiahia ana ki te hanga i tō tinana hauora me te ake ātaahua.

Kei o rua wāhanga matua pūnaha mate taimaha - he kai tika me te mahi i ia te wā. I roto i te meka, Dzhillian Maykls Kai - te reira i te āhua, e kore te kohinga noa o ngā hua whakaitiiti. Tenei ko ona mau parau tumu:

• Tuatahi e hiahia ana koe ki te whakatau i te momo o te pākia e. Iwi ki te pākia e whakatere he tika ki te tomo ki roto ki te kai o pūmua, i nga rangatira o te pākia e puhoi taea kai warowaihā matatini.
• Me whai hua, me te taiao Products - e whakaaetia ki te kai huawhenua, hua, taro i purapura katoa, hua miraka, kai kikokore, me te ika. Ko te maha o reka, parai a kia iti kēne.
• Me wehea te auau o ia rā o te kai i te 4 - 5 pōhiri - anake te ara ki te haerenga, ngā tukanga pūkoro tinana.
• Kia tino ki te pupuri i te record o Calories. Ka taea te kiia ihirangi pūngoi o tetahi hua, me te ara kai mā te whakamahi i te tātaitai ipurangi motuhake. I roto i te ra, me tahu e koe atu Calories atu kua whakamahia e koe, me ki te kai.
• A, o te akoranga, he wāhi o ngā pūnaha mate taimaha e whakangungu. Ki tenei mutunga, kua tukua kua Gillian rave rahi CD ki haapiiraa ataata nga mahi whai hua tino.

"Ahua pūhihi o toru tekau ra" e Dzhillian Maykls: arotake me te whakamārama

Kei tēnei akoranga o toru ngā taumata, me te, i runga i, e toru haapiiraa ataata, ia o nei Me ki horo'a 10 ra. No te workouts, ka hiahia koe i te moenga, me te dumbbells. pumau te mahi matatini āhua 25 meneti, me ngā o mahana, te wahi matua me streamers. Ko te wahi matua ko te pūnaha kaua rerekē:

• e toru meneti o te whakangungu kaha;
• E rua meneti o haukori;
• kotahi meneti o te mahi i runga i ngā uaua puku.

Kei tetahi mahi o toru huarahi 6-meneti. Ki te rā, i tēnei akoranga ko tetahi o te rongonui tino. wahine Reviews kua whakaatu te whai huatanga o te mahi. e kore anake e taea ngaro taimaha te whakamahi i enei mahi, engari ano hoki ki te whakakaha i te uaua, kia ngāwari ake te tinana.

"Tahu matou ngako, whakatere pākia" - te pūnaha Dzhillian Maykls: anake urupare pai

Hoki te hunga e kua haere kē te pūnaha o te mate taimaha mo e toru tekau nga ra i, ko te hokohoko atu - he whakangungu taonga i huaina "Tahu te ngako, tere ake pākia." Ko nui atu uaua o mua tenei huinga o mahi, na he reira whakauaua e tika ana mō tīmata i roto i te tinana. pumau whakangungu e pā ana ki 55 meneti. Here i reira e rua te mana, me te manawa, ia o nei hāngai te i te whakapakari i te uaua, me te sredtsa.

"He kopu flat i roto i 6 wiki" - te pūnaha Dzhillian Maykls: arotake me te whakamārama

Ko tētahi atu akoranga tino rongonui i runga i te kaiako ki te ingoa ao. Whakangungu e pā ana ki 35 meneti, me te, pera i roto i ngā take o mua, ngā o te mahana-ake, wahi matua, me te whakangā. Here taea kitea e koe i te mahi whai hua tino kore e e whakakaha noa nga uaua o te abdominals, engari ano hoki hanga te puku papatahi , me te rapa, kia whakakahoretia atu o te ngako tinana, me te hoatu manawanui.

Kei te mea te reira e kore e taea te huaina tetahi o workouts Michaels ngāwari - whakamahia nga meneti te rite te nui rite taea. matatini, engari whai hua mahi. Ka kitea tënei e arotake o milioni o te wahine. Ko te mārama tenei. I muri i te katoa, anake e tono kaha mōrahi, ka taea e koe te whakatutuki i te pānga tere.