Gillian Michaels eguzobewo onwe ya dịka, karịa nke niile, onye mgba mgba na ibu ibu. Nye ọtụtụ n'ime ndị na-agba ya ugbu a, ụzọ nke ahụ ike na-amalite na-ere ọkụ. Ọzụzụ na GilianMichaelles, na elele anya mbụ, ọ gaghị esiri gị ike ma ọlị, ma mgbe i nwesịrị onwe gị, ị ga-aghọta na ọ bụ naanị hel.
Ụkpụrụ
Ọzụzụ Gervian Michaels na-agụnye ikike na cardio-loading, nakwa maka mmemme maka pịa. A na-ewu ihe ọmụmụ dịka atụmatụ 3-2-1, nke:
- Nkeji 3 bụ mgbatị cardio na Gillian Michaels;
- 2 nkeji bụ ọzụzụ ike na Gillian Michaels;
- 1 nkeji - mmega ahụ na pịa.
Ihe a niile na-ewepụta ụdị ọzụzụ nke oge mgbakọ ma mee ugboro ugboro.
Ma ezuo iji kpoo ire, ọ bụ oge dị elu ịmalite ịhapụ ezumike!
Ihe omume
- Anyị dina n'ala, n'azụ anyị, anyị na-etinye aka anyị na isi anyị, bulie ụkwụ anyị, belata ha na ala. Anyị na-ebuli ma ụkwụ ma ahụ n'otu oge ahụ. Anyị na-arụkwa n'ụkwụ nke ọzọ.
- Anyị na-ewere dumbbells na aka, na-ewere onye na-agba ụta - otu ụkwụ na-azụ azụ, nke abụọ na-ada 90 Celsius si n'ala. Aka na-agbatị n'otu aka ma dọpụta ha.
- Squats "ndepụta" - dumbbells na aka, squat, na-ehicha ụkwụ wee gaa n'ihu, wee laghachi, mgbe aka abụọ na-ebuli n'ubu. Ube na-anọgide na akpati.
- Omume igbu 2 na ụkwụ nke abụọ.
- Anyị na-arụ "okpukpu abụọ" n'akụkụ ụkwụ nke abụọ.
- Ịgbagharị na ighikota - aka na ụkwụ na-eduzi n'akụkụ dịgasị iche iche, anyị na-eme ka ịwụ elu n'ụzọ zuru ezu.
- Ihe nkedo - gafere ụkwụ ha, aka aka adighi ala n'okpuru eriri ahu, na nwughari anyi gbanwere osisi.
- Ọzọ anyị na-eme elu na-agbagọ.
- Anyị na-eme slides.
- Anyị na-ada n'ala, gbatịa ụkwụ anyị, na-agbatị ogologo n'elu n'elu obi (a na-eme ihe ngosi ọkụ n'emeghị ụtụtụ na ọkara ụkwụ). Anyị na-ebuli ndị na-ekpuchi ọkụ. Anyị na-ada mbà n'ike mmụọ nsọ. Anyị na-agbanye elu n'etiti etiti ahụ na elu na ala.
- Ha na-etinye dumbbells, na-ekpuchi isi, ụkwụ kwụlitere ma na-ehulata n'akụkụ aka nri. Anyị na-ewepụ ụkwụ na ahụ anyị.
- Na-emegharị "ihe agha na ịkwanye". Ọnọdụ na-ebido na-eguzo, aka na dumbbells na-ehulata n'akụkụ aka nri. Anyị na-ebuli ụkwụ ahụ na-eche ihu n'akụkụ aka nri, nakwa site na mgbatị ụkwụ anyị, anyị na-arụ akwụkwọ akụkọ nke dumbbells n'elu ụlọ.
- Akwukwo dịka ibe ha, ha na aka ha, aka ha na-aga n'ihu. Ntugharị, anyị na-ejikarị dumbbells na aka anyị.
- Na-emega 12 na ụkwụ nke abụọ.
- Anyị na-emegharị squats na bench press (mmega ahụ 13).