UJillian Michaels 'uSuku lwe-30 lweSuku: Ngaba luyakunceda ukuba wehlise ubunzima?

Umxholo

• Ingaba isebenza kanjani
• Ngaba iyanceda ukunciphisa umzimba?
• Zingaphi iikhalori ezitshisayo?
• Ezinye izibonelelo ezinokubakho
• Unokuxhasa ukuzuza kwemisipha kunye nokuguga okunempilo
• Ukuphucula impilo yentliziyo
• Izinto ezinokubakho ezantsi
• Ukungabikho kwesikhokelo sesondlo
• Gxila kwilahleko yexesha elifutshane
• Ukuzivocavoca kunokuba nzima kakhulu kwabanye
• Ayilungisi imisebenzi yomzimba iyonke
• Ngaba ufanele uzame?
• Umgca wezantsi

I-30 Day Shred yinkqubo yokuzilolonga eyilelwe ngumqeqeshi woosaziwayo uJillian Michaels.

Inemihla ngemihla, imizuzu engama-20, ukusebenza ngamandla okwenza iintsuku ezingama-30 zilandelelana kwaye kuthiwa ikuncede wehlise ukuya kuthi ga kwiikhilogram ezili-9 ngenyanga.

Eli nqaku liphonononga izibonelelo kunye nokuhla kwe-30 Day Shred, kuphanda ukuba kungakunceda na ukuba unciphise umzimba.

Ingaba isebenza kanjani

Iividiyo zokuSebenza eziSuku ezingama-30 ziyafumaneka ukuze zithengwe kwiindawo ezahlukeneyo zorhwebo.

Le nkqubo ikwafuna ukuba ube needumbbells ezimbini ezi-3 okanye ezi-5 (1.5- okanye 2.5-kg).

Kukho imizuzu emithathu engama-20, ukusebenza komzimba okwenzelwe ukuqhubela phambili kumanqanaba amathathu.

Inqanaba ngalinye lenzelwe iintsuku ezili-10, kwaye kuya kufuneka ufikelele kwinqanaba le-3 ukuphela kwenkqubo (1):

• Inqanaba 1 (Umqali). Eli nqanaba lenzelwe abantu abasanda kuqala, ukutyeba kakhulu, okanye abangakhange bazilolonge ngaphezulu kweenyanga ezintandathu.
• Inqanaba 2 (eliPhakathi). Olu qeqesho lolwabantu abakhutheleyo kwezemidlalo, kumdaniso, okanye nakuphi na ukuzilolonga rhoqo amaxesha amathathu okanye amathathu ngeveki.
• Inqanaba 3 (ePhambili). Eli nqanaba lenzelwe abo basebenza kakhulu kwezemidlalo okanye ngokungaguquguqukiyo basebenza amaxesha amane okanye nangaphezulu ngeveki.

Ukuzivocavoca kusekelwe kwinkqubo yokuphumla kaJillian Michaels '3-2-1, equka imizuzu emithathu yokuzivocavoca amandla, imizuzu emibini ye-cardio, kunye nomzuzu omnye wokuzivocavoca u-ab.

Umsebenzi ngamnye uqala ngokufudumala kwemizuzu emibini, elandelwa ngamasekethe amathathu kunye ne-cooldown yemizuzu emibini.

Olunye uqeqesho oluthile lubandakanya:

• Ukomelela: ii-pushups, umqolo wengalo ephindwe kabini, iimpukane zesifuba, amaphephandaba
• Cardio: amadolo aphakamileyo, ukutsiba kwejack, i-squat thruts, i-skate jump
• ABS: crunches, imilenze iilifti, crunches kabini, plank twists

I-30 Day Shred iqukethe ukusebenza kwemizuzu engama-20 yokusebenza ngamandla ahlukeneyo. Umsebenzi ngamnye uqulethe iisekethi ezintathu zokuhamba kwamandla emizuzu emi-3 yamandla, imizuzu emi-2 ye-cardio, kunye nomzuzu omnye we-abs.

Ngaba iyanceda ukunciphisa umzimba?

Inkqubo ye-30 Day Shred ibango lokukunceda ulahle ukuya kuthi ga kwi-20 yeekhilogram (i-9 kg) ngenyanga.

Izinto ezimbini eziphambili ezinoxanduva lokulahleka kwesisindo kukutya ikhalori kunye nokusebenza komzimba ().

Abantu abaqala ngamafutha omzimba ngakumbi baya kubona ukulahleka kwesisindo ngaphezulu kwenkqubo ().

Ukwehla kobunzima bokuqala kunokunxulunyaniswa nokunciphisa iivenkile zecarb kunye nelahleko encinci yomkhuhlane ().

Nangona le nkqubo inokubonelela ngokwaneleyo ngokwasemzimbeni ukukhuthaza ukwehla kobunzima obucekeceke, iiponti ezingama-20 (9 kg) yinto engalindelekanga kubantu abaninzi. Kwaye isikhokelo sesondlo siyasilela.

Ukwehla kobunzima obuthe kratya, kubalulekile ukuba uhlale ukhuthele imini yonke kunokuba ube kuphela ngexesha lokuzilolonga kwemizuzu engama-20 ().

Zingaphi iikhalori ezitshisayo?

Igalelo eliphambili lokulahleka kobunzima linani leekhalori ngokubanzi ezitshisiweyo ().

Ngokubanzi, umntu onobunzima obujikeleze i-150 yeepawundi (68 kg), onomndilili wokuqina, unokulindela ukutshisa ii-calories ezingama-200-300 kulolonke uqeqesho kwi-30 Day Shred. Oku kulingana ne-2.5 yeepawundi (i-1.1 kg) elahlekileyo ngenyanga ngokwenza umthambo kuphela ().

Ubunzima obulahlekayo buxhomekeke kwikalori yakho yokutya kunye nokusebenza komzimba ngaphandle kweentsuku ezingama-30 zokuSebenza.

Inkqubo ye-30 Day Shred ibanga ukuba abathathi-nxaxheba banokulahla ukuya kuthi ga kwiipawundi ezingama-20 (i-9 kg) kwinyanga enye. Oku kunokuba yinto engekho ngqiqweni kubantu abaninzi.

Ezinye izibonelelo ezinokubakho

Ngelixa ukwehla kobunzima yeyona nto kugxilwe kuyo kwi-30 Day Shred, imithambo yemihla ngemihla inokunika izibonelelo ezongezelelweyo.

Unokuxhasa ukuzuza kwemisipha kunye nokuguga okunempilo

Ukuxhathisa uqeqesho, olufana nenxalenye yamandla e-30 Day Shred, kunokunceda ukwandisa ubunzima bemisipha.

Ukufumana izihlunu kunxulunyaniswa nokunyusa kwimetabolism, ukwehla komngcipheko wokulimala, kunye nokuthintela ukulahleka kwezihlunu okuhlala kwenzeka ngokwaluphala ().

Ukongeza, uqeqesho lokuxhathisa lunxulunyaniswe nezinye izibonelelo, kubandakanya ukuphucuka koxinano lwamathambo, ulawulo lweswekile yegazi, kunye nokuphumla koxinzelelo lwegazi ().

Ke ngoko, ukulandela inkqubo efana ne-30 Day Shred kunokuxhasa ukuguga okusempilweni.

Ukuphucula impilo yentliziyo

Ukuzivocavoca kweCardio kunye ne-aerobic eyinxalenye ye-30 Day Shred inokunceda impilo yentliziyo.

Ukuzivocavoca umzimba kubonisiwe ukubonelela ngezibonelelo ezininzi zezempilo, kubandakanya ukunciphisa i-LDL (embi) i-cholesterol kunye noxinzelelo lwegazi, kunye nokukhuthaza ubunzima bomzimba obusempilweni ().

Ngokuhambelana neengcebiso ze-American Heart Association, kuya kufuneka wenze imizuzu eyi-150 yobungakanani bemodareyitha okanye imizuzu engama-75 yokusebenza ngamandla kwe-aerobic ngeveki. Oku kulingana nemizuzu engama-30, iintsuku ezintlanu ngeveki ().

I-30 Day Shred inokukunceda uhlangane nezi ngcebiso ukukhuthaza impilo yonke.

Ngelixa ukwehla kobunzima yeyona nto kugxilwe kuyo kwi-30 Day Shred, inokunika ezinye izibonelelo, ezinje ngophuculo lolawulo lweswekile yegazi, amanqanaba e-LDL (amabi) e-cholesterol, kunye noxinzelelo lwegazi.

Izinto ezinokubakho ezantsi

Nangona i-30 Day Shred inokubonelela ngezibonelelo ezininzi, inokubakho ukwehla kwakhona.

Ukungabikho kwesikhokelo sesondlo

Enye yezona zinto ziphantsi ze-30 Day Shred kukungabikho kwenkqubo yesikhokelo esithile sesondlo, esidlala indima enkulu ekulahlekeni kwesisindo (,).

Ngelixa unokwenza izicwangciso ezahlukeneyo zokutya kwesiko kwi-My Fitness nguJillian Michaels app, bafuna umrhumo wenyanga ukufikelela ngokupheleleyo.

Ukuthatha ubunzima bakho bomzimba kunye neenjongo zakho, le app iyakuvelisela uluhlu lweekhalori. Izimvo zokutya ezizodwa ezinenyani yesondlo zibonelelwe ngokunjalo.

Gxila kwilahleko yexesha elifutshane

Ukujonga i-30 Day Shred ihlala kuphela inyanga, eyona njongo iphambili ibonakala ngathi kukuhla kwesisindo sexesha elifutshane.

Ngelixa abanye abantu benokubona ukuncitshiswa kobunzima ngexesha lenkqubo, ukubakho kokufumana kwakhona obu bunzima kuphezulu nje ukuba inkqubo iphelile ().

Ukugcina ukulahleka kobunzima bexesha elide, kubalulekile ukwenza utshintsho oluncinci, oluhambelanayo ngokuhamba kwexesha kunokuba uzame ukunciphisa umzimba ngokukhawuleza.

Ukuzivocavoca kunokuba nzima kakhulu kwabanye

I-30 Day Shred ibandakanya iintshukumo ezithile, ezinje nge-pushups kunye ne-squats ezigxumayo, ezinokuba namandla kakhulu kwabanye abantu.

Ukongeza, abantu abathile banokufumana iintlungu ezidibeneyo ngenxa yokutsiba umthambo.

Okwangoku, ukuzilolonga ngakunye kubonelela ngolunye uhlobo lokuzilolonga olwenzelwe ukuba lube lula. Oku kunokuba luncedo kubantu abaziva ukuba ukusebenza kukhulu kakhulu.

Ayilungisi imisebenzi yomzimba iyonke

Ngelixa i-30 Day Shred ibonelela ngemizuzu engama-20 yemisebenzi yemihla ngemihla, ayigxininisi ekusebenzeni kulo lonke usuku lwakho.

Ukuba ugqiba kuphela ukusebenza kwemizuzu engama-20 kwaye uhlale ungasebenzi ngenye indlela, iziphumo zakho ziya kuhamba kancinci.

Ngaphandle kokuzilolonga, kubalulekile ukuba uhlale ukhuthele imini yonke ngokuhamba ngakumbi kwaye uhlale kancinci. Oku kuxhasa imetabolism esempilweni kunye nokwenza ngcono izibonelelo zempilo ().

Ngaphandle kokubonelela ngezibonelelo zezempilo, i-30 Day Shred iswele isikhokelo esithile sokondla kwaye igxile kwilahleko yexesha elifutshane.

Ngaba ufanele uzame?

I-30 Day Shred isenokuba lukhetho olufanelekileyo ukuba uqhubeka nokwenza umthambo rhoqo okanye ungumntu okhutheleyo ofuna ukuzama into entsha.

Inkqubo ibonelela ngerejimeni yomthambo oqinileyo kunye neenkqubela phambili ezakhelweyo.

Ukusebenza kubonakala kutshisa iikhalori ezaneleyo ukukhuthaza ukulahleka kwesisindo- nokuba unexabiso elibalulekileyo oza kuliphalaza okanye uzama ukuba ulunge ngakumbi.

Gcina ukhumbula ukuba le nkqubo kufuneka idityaniswe nesondlo, ukutya okulawulwa zisahlulo okwenzelwe ukuhlangabezana neemfuno kunye neenjongo zakho zekhalori.

I-30 Day Shred inokuba lukhetho olufanelekileyo kwabo bajonge ukufunda imithambo esisiseko okanye bafuna ukuzama into entsha. Inkqubo inokuba neziphumo ezingcono xa zidityaniswe nesikhokelo esifanelekileyo sesondlo.

Umgca wezantsi

Inkqubo ye-30 Day Shred ithembisa ukunciphisa umzimba ukuya kuthi ga kwi-20 yeepawundi (i-9 kg) ngenyanga. Oku kunokuba yinto engekhoyo kubantu abaninzi.

Nangona ukusebenza kwemizuzu engama-20 yemihla ngemihla kunokunceda ukunciphisa umzimba kunye nempilo yentliziyo, le nkqubo ayinaso isikhokelo sokondla, inokuba namandla kakhulu kwabanye, kwaye ijolise kwiziphumo zexesha elifutshane.

Ngelixa i-30 Day Shred inokukhuthaza ukulahleka kwesisindo sexesha elifutshane, iziphumo zexesha elide zinokufezekiswa ngokulandela ukutya okutyayo, ukuqonda ubungakanani besabelo, kunye nokunyuka kancinci komzimba okwenzeka ngokuhamba kwexesha.