Gillian Michaels tau tsim nws tus kheej li, tag nrho txhua tus, tus neeg sib tw nrog hnyav tshaj. Rau ntau nws tus kiv cua tam sim no, txoj kev mus rau lub ntiaj teb qoj pib nrog roj hlawv. Kev cob qhia nrog GilianMichaelles, tom ntej siab ib muag, koj yuav tsis zoo li txhua yam, tab sis tom qab ntawm koj tus kheej, koj yuav to taub tias qhov no yog tsis muaj dab tsi tab sis ntuj txiag teb tsaus.
Ntsiab Cai
Cov kev kawm luv luv Gillian Michaels muaj hwj chim thiab cardio-chaw thau khoom, nrog rau kev ua kom zoo rau cov xovxwm. Cov zaj lus qhia yog ua raws li 3-2-1 cov tswv yim, uas:
- 3 feeb yog ib daim cardio workout nrog Gillian Michaels;
- 2 feeb yog kev kawm nrog Gillian Michaels;
- 1 feeb - qoj ib ce ntawm cov xovxwm.
Tag nrho cov no yuav siv daim ntawv ntawm lub caij nyoog ncig kev kawm thiab rov ua dua ob peb zaug.
Tab sis txaus rau shave tongues, nws yog lub sij hawm ntev pib farewell mus rog!
Xyaum ua si
- Peb pw hauv av, ntawm peb nraub qaum ris, peb muab peb ob txhais tes tom qab peb taub hau, tsa peb ob txhais ceg, txo lawv vertically rau hauv pem teb. Peb tsa ob sab ceg thiab lub cev tib lub sijhawm. Peb kuj ua rau lwm tus ceg.
- Peb siv dumbbells hauv tes, coj tus hneev taw pose - ib txhais ceg yog rub rov qab, qhov thib ib yog khoov 90 ° los ntawm hauv pem teb. Tes txhais caj npab rau hauv pob zeb thiab rub lawv.
- Cov tshws "pendulum" - dumbbells nyob rau hauv ob txhais tes, khwj ywm, bending cov ceg ces tom qab, ces rov qab, thaum ob txhais tes tsa ceg rau lub xub pwg nyom. Luj tshib nyob ntawm lub cev.
- Ua exercise 2 rau ob ceg.
- Peb tau ua ke theem "pendulum" ntawm ob ceg.
- Dhia nrog twisting - ob txhais tes thiab taw yog qhia nyob rau hauv ntau cov lus qhia, peb ua ib tug dhia nrog tag nrho tig.
- Cov ntawv cog lus - hla lawv ob txhais ceg, ob txhais tes tsis qis dua hauv qab txoj siv, nyob hauv kev dhia peb hloov qhov bar.
- Rov ua dua peb dhia paj paws.
- Peb ua slides.
- Peb pw hauv av, ncab peb cov ceg, ncaj dumbbells ncaj nce saum lub hauv siab (ib lub teeb qoj ua tau yam tsis muaj dumbbells thiab nrog ib nrab-khoov pob). Peb tsa cov exhale ntawm lub exhale. Peb txo qis rau kev tshoov siab. Peb hloov lub ce nyob rau hauv qhov chaw nrog lub nraub qaum thiab downs.
- Lawv muab dumbbells, tes hla lub taub hau, ceg tsa ceg thiab khoov ntawm cov ces kaum. Peb rub cov ceg thiab lub cev sib.
- Ce muaj zog "tub rog xovxwm thiab nias". Lub chaw pib yog sawv, tes nrog dumbbells yog bent ntawm txoj cai ces kaum. Peb tuav txoj hlua khi ntawm txoj cai kaum, thiab nrog kev txuas ntawm ceg, peb ua ib qho xovxwm ntawm dumbbells sab saum toj.
- Ob txhais ceg mus rau ib leeg, dumbbells nyob rau hauv ob txhais tes, sab qab hau deployed rau pem hauv ntej. Yawg, peb tsa peb txhais tes nrog dumbbells mus rau theem ntawm lub xub pwg.
- Qoj 12 ntawm ob ceg.
- Peb rov ua zaum ob lub rooj zaum nrog kev raug tshem tawm (ce 13).