UJillian Michaels 'umzuzu omnye wokuzilolonga koomama abaxakekileyo

Umxholo

• Tsiba uJack Squat
• Abadlali bezemidlalo
• Iijack squat
• Surfer Get-Ups
• I-Everest Climber
• IiBurpees zasemva
• Uphengululo lwe

Inkwenkwezi yeTV yokwenyani kunye nomqeqeshi wokomelela uJillian Michaels ukwangumama, okuthetha ukuba uyaqonda ukuba kunokuba nzima ukungena kuqeqesho olulungileyo. Umqeqeshi wobuqu wabelane ngomthambo omfutshane, onamandla aphezulu kunye nabahlobo bethu e-Parents.com, kwaye kulungile ukutshisa iikhalori, ukonyusa imetabolism, kunye nokukhawulezisa ukuqina komzimba xa ufutshane ngexesha.

"Sonke siyazi ukuba oomama abanalo ixesha lokuchitha," utshilo uMichaels. "Kufuneka sisebenzise ixesha lethu ngokufanelekileyo nangokufanelekileyo, yiyo loo nto uqeqesho ngezona ndlela zokufumana ukutya lufumana ezona ziphumo zibalaseleyo xa lifutshane ngexesha."

Ukusebenza kukaMichaels, ovela kwiJillian Michaels app, usebenzisa indibaniselwano yamakhefu e-HIIT kunye nokuzivocavoca izihlunu ezininzi, "ezakha amandla asisiseko, ukuzinza, ukukhawuleza, isantya, ukomelela, kunye namandla-ekufuneka wonke umama," utshilo.

Landela kunye nevidiyo kwaye uzame ngokwakho!

Tsiba uJack Squat

I-jump jack squat ilungile kwi-cardiovascular conditioning, amandla omzimba aphantsi (i-glutes kunye ne-quads), kunye nokuvutha kwekhalori.

A. Yima neenyawo zakho kunye uze uzitsibele ngaphandle banzi kunomgama wesinqe sangaphandle.

B. Squat phantsi ngomqolo othe ngqo kwaye uchukumise umhlaba ngeengcebiso zeminwe yakho.

C. Buyela umva uzisa iinyawo zakho ngelixa uqhwaba izandla ngaphezulu.

Yenza reps ezininzi kangangoko kunokwenzeka (AMRAP) imizuzwana eli-10.

Abadlali bezemidlalo

I-skaters ilungile kwi-cardiovascular conditioning, ukuzinzisa okungundoqo, amandla omzimba aphantsi (i-glutes kunye ne-quads), kunye nokutshiswa kweekhalori.

A. Xhuma uye ngasekunene, umi ngokuqinileyo kunyawo lwakho lwasekunene ngasekhohlo uchukumisa umgangatho ongasekunene kwakho.

B. Linganisa indawo yokutyibiliza iingalo zakho zijinga ekhohlo emzimbeni wakho.

C. Phinda uye ngasekhohlo (iingalo zakho zijika ngasekunene).

D epheleleyo. Qhubeka uphinda ukusuka kwelinye icala ukuya kwelinye.

Yenza i-AMRAP imizuzwana eyi-10.

Iijack squat

I-squat Jacks iyamangalisa kwi-cardiovascular conditioning, amandla omzimba ophantsi (i-quads kunye namathole), kunye nokutshiswa kweekhalori.

A. Yimani ngeenyawo kunye.

B. Squat phantsi kwisitulo sokumisa, umva ngokuthe tye, isinqe ngasemva.

C. Ukuhlala uphantsi, tsiba iinyawo zakho ngaphandle kwindawo ye-squat.

D epheleleyo. Buyela kwisitulo sokuhlala.

Yenza i-AMRAP imizuzwana eyi-10.

Surfer Get-Ups

Ukufumana i-Surfer kukuhamba okuhle kwemeko yentliziyo, isiseko, isifuba, igxalaba, i-triceps kunye ne-quads. Kwaye batshisa iikhalori ezininzi.

A. Ukusuka ekumeni, betha umgangatho oqhelekileyo njengakwindawo esezantsi yokunyusa.

B. Tsibela umva uye kwindawo eyahlulahlulwe ngamadolo agobile ngokungathi utsibela phezulu kwibhodi yokusefa.

C. Emva koko wehlise umva ezantsi kwaye uphinde yonke intshukumo kwelinye icala.

Yenza i-AMRAP imizuzwana eyi-10.

I-Everest Climber

Abakhweli be-Everest balungile kwi-cardiovascular conditioning, i-core, isifuba, ihlombe, i-triceps kunye ne-quads. Baye batshise iikhalori ezininzi.

A. Qala kwindawo yeplanki.

B. Tsiba utshintshe unyawo lwasekunene uye ngaphandle kwesandla sakho sasekunene.

C. Buyela kwiplank.

D epheleleyo. Tsiba utshintshe unyawo lwakho lwasekhohlo ngaphandle kwesandla sakho sasekhohlo.

E. Buyela kwiplank.

F. Qhubeka kwelinye icala.

Yenza i-AMRAP kwimizuzwana eli-10.

IiBurpees zasemva

Ii-burpees zangasemva zimnandi ngemeko yentliziyo, isiseko, isifuba, igxalaba, i-triceps kunye ne-quads. Zikwayintshukumo enkulu yokutshisa iikhalori.

A. Yehlisa izandla zakho emhlabeni.

B. Tsibela iinyawo zombini ecaleni.

C. Buyela kwindawo yokuqala.

D epheleleyo. Tsibela umde.

E. Phinda kwelinye icala.

Yenza i-AMRAP kwimizuzwana eli-10.

Ungalibali ukuzikhathalela ngaphambi nasemva kokuzilolonga!

"Ndihlala ndincoma ukukhawuleza ukufudumala kwemizuzu emithathu ukuya kwemihlanu ye-cardiovascular-up-ungagijima ujikeleze ibhloko, ugxume intambo, ugijime uze wehla kwizitepsi zakho, njl.," UMichaels uthi. "Ukolula okungagungqiyo kulungile ekupholiseni, kodwa ukuqengqa amagwebu kufanelekile. Qiniseka ukuba wolula okanye uqengqa ii-quads, i-glutes, i-hamstrings, i-psoas, amagxa, i-triceps, isifuba kunye nomqolo ophantsi."

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