Ukuqothulwa Kwezinsuku ezingama-30 zikaJillian Michaels: Ingabe Kukusiza Ukwehlisa Isisindo?

-Delile

• Isebenza kanjani
• Ingabe kuyasiza ukwehlisa isisindo?
• Kusha amakhalori amangaki?
• Ezinye izinzuzo ezingaba khona
• Ingasekela ukuzuza kwemisipha nokuguga okunempilo
• Impilo yenhliziyo ethuthukisiwe
• Amashansi angaba khona
• Ukuntuleka kokuqondiswa kokudla
• Gxila ekulahlekelweni kwesisindo esifushane
• Ukuzivocavoca umzimba kungashuba kakhulu kwabanye
• Akukhulumi ngomsebenzi ophelele womzimba
• Ingabe kufanele uzame?
• Okubalulekile

I-30 Day Shred wuhlelo lokuzivocavoca olwakhiwe ngumqeqeshi wosaziwayo uJillian Michaels.

Inokuqeqeshwa kwansuku zonke, kwemizuzu engama-20, kokuqina okukhulu okwenziwe izinsuku ezingama-30 zilandelana futhi kuthiwa ikusiza ukuthi wehlise amakhilogremu afinyelela kuma-20 ngenyanga.

Lo mbhalo ubuyekeza izinzuzo nokwehla kwe-30 Day Shred, uphenya ukuthi kungakusiza yini ukunciphisa isisindo.

Isebenza kanjani

Amavidiyo ama-30 Day Shred Workout ayatholakala ukuthengwa kumasayithi e-commerce ahlukahlukene.

Lolu hlelo ludinga futhi ukuthi ube nezimbumbulu ezimbili ezingama-3- noma ama-5-pound (1.5- noma 2.5-kg).

Kunemizuzu emithathu engama-20, ukusebenza komzimba okuphelele okwenzelwe ukuqhubekela phambili ngamazinga amathathu.

Izinga ngalinye lenzelwa izinsuku eziyi-10, futhi kufanele ufinyelele ezingeni 3 ngasekupheleni kohlelo (1):

• Ileveli 1 (Oqalayo). Leli zinga lenzelwe abantu abasanda kuqala, abakhuluphele kakhulu, noma abangazange bazivocavoce esikhathini esingaphezu kwezinyanga eziyisithupha.
• Ileveli 2 (Ephakathi). Lokhu kuzivocavoca okwabantu abakhuthele kwezemidlalo, emdansweni, noma yikuphi ukuzivocavoca okuvamile izikhathi ezimbili noma ezintathu ngesonto.
• Izinga 3 (Kuthuthukile). Leli zinga lenzelwe labo abasebenza kakhulu kwezemidlalo noma abasebenza njalo izikhathi ezine noma ngaphezulu ngesonto.

Ukuzivocavoca kusekelwe ohlelweni lwesikhawu sikaJillian Michaels 3-2-1, oluqukethe imizuzu emithathu yokuzivocavoca amandla, imizuzu emibili ye-cardio, nomzuzu owodwa wokuzivocavoca u-ab.

Ukuzivocavoca ngakunye kuqala ngemfudumalo yemizuzu emibili, kulandelwe amasekethe amathathu wesikhawu kanye nokuphola kwemizuzu emibili.

Ezinye izivivinyo ezithile zifaka:

• Amandla: ama-pushups, irowu yezingalo ezimbili, izimpukane zesifuba, umshini wezindaba wezempi
• I-Cardio: amadolo aphakeme, ama-jacks agxumayo, ukuqhuma kwesquat, ukugxuma kwe-skate
• Abs: ama-crunches, amalifti omlenze, ama-crunches amabili, ama-plank twists

I-30 Day Shred iqukethe ukusebenza kwemizuzu engama-20 okuqina okuhlukahlukene. Ukuvivinya ngakunye kuqukethe amasekethe amathathu esikhawu anemizuzu emi-3 yamandla, imizuzu emi-2 ye-cardio, neminithi elingu-1 le-abs.

Ingabe kuyasiza ukwehlisa isisindo?

Uhlelo lwe-30 Day Shred luthiwa luzokusiza wehlise amakhilogremu afinyelela kuma-20 (9 kg) ngenyanga.

Izici ezimbili eziyinhloko ezibhekene nokwehlisa isisindo ukudla ikhalori nokusebenza komzimba ().

Abantu abaqala ngamafutha omzimba amaningi bazobona ukulahleka kwesisindo okwengeziwe ngokuqhubeka kohlelo ().

Ukwehla kwesisindo sokuqala kungahle kuhlobene nezitolo ezincishisiwe ze-carb kanye nokulahleka komoya okuncane ().

Yize lolu hlelo lungahlinzeka ngokuzivocavoca umzimba okwanele ukukhuthaza ukwehla kwesisindo somzimba okuncane, amakhilogremu ayi-9 ukulindela okungenakwenzeka kubantu abaningi. Futhi, ukuqondiswa kokudla okunempilo kuyashoda.

Ukwehla kwesisindo esikhulu ngokwengeziwe, kubalulekile ukuhlala usebenza usuku lonke hhayi kuphela ngesikhathi sokuzivocavoca imizuzu engu-20 ().

Kusha amakhalori amangaki?

Umthelela omkhulu wokulahleka kwesisindo inani lamakhalori asetshenzisiwe ().

Ngokuvamile, umuntu onesisindo esingamakhilogremu angama-68 (68 kg), onempilo ejwayelekile, angalindela ukushisa ama-calories angama-200-300 ngokuvivinya umzimba ngosuku lwe-30 Day Shred. Lokhu kulingana namakhilogremu angaba ngu-2,5 (1.1 kg) alahlekile ngenyanga ngokuvivinya umzimba kuphela ().

Ukuncipha kwesisindo sakho kuncike ekudleni kwakho kwekhalori kanye nasekusebenzeni komzimba ngaphandle kwe-30 Day Shred Workout.

Uhlelo lwe-30 Day Shred luthi ababambiqhaza bangehlisa kuze kufike kumakhilogremu angama-20 ngenyanga eyi-1. Lokhu kungaba okungenangqondo kubantu abaningi.

Ezinye izinzuzo ezingaba khona

Ngenkathi ukulahleka kwesisindo kugxila kakhulu ku-30 ​​Day Shred, ukuzivocavoca nsuku zonke kunganikela ngezinzuzo ezengeziwe.

Ingasekela ukuzuza kwemisipha nokuguga okunempilo

Ukuqeqeshwa kokumelana, okufana nengxenye yamandla we-30 Day Shred, kungasiza ukukhulisa ubukhulu bemisipha.

Ukuthola imisipha kuhlotshaniswa nokwenyusa umzimba, ukwehla kwengozi yokulimala, nokuvimbela ukulahleka kwemisipha okuvame ukwenzeka ngokuguga ().

Ngokwengeziwe, ukuqeqeshwa kokumelana nokuxhunyaniswa nezinye izinzuzo, kufaka phakathi ukuthuthuka kwamathambo, ukulawula ushukela wegazi, nokuphumula kwengcindezi yegazi ().

Ngakho-ke, ukulandela uhlelo olufana ne-30 Day Shred kungakusekela ukuguga okunempilo.

Impilo yenhliziyo ethuthukisiwe

Ukuzivocavoca kweCardio ne-aerobic okuyingxenye ye-30 Day Shred kungazuzisa impilo yenhliziyo.

Ukuvivinya umzimba nge-aerobic kukhonjisiwe ukuthi kunikela ngezinzuzo eziningi zezempilo, kufaka phakathi ukunciphisa i-cholesterol ye-LDL (embi) nomfutho wegazi, kanye nokukhuthaza isisindo somzimba esinempilo ().

Ngokuhambisana nezincomo ze-American Heart Association, kufanele wenze imizuzu eyi-150 yokulingene noma imizuzu engama-75 yokusebenza ngamandla kwe-aerobic masonto onke. Lokhu kulingana nemizuzu engama-30, izinsuku ezi-5 ngeviki ().

I-30 Day Shred ingakusiza uhlangabezane nalezi zincomo ukukhuthaza impilo yonke.

Ngenkathi ukulahleka kwesisindo kugxila kakhulu ku-30 ​​Day Shred, kunganikeza ezinye izinzuzo, njengokulawulwa koshukela wegazi, amazinga we-LDL (amabi) we-cholesterol, nomfutho wegazi.

Amashansi angaba khona

Yize i-30 Day Shred ingahlinzeka ngezinzuzo eziningana, inezinkinga ezingahle zibe khona futhi.

Ukuntuleka kokuqondiswa kokudla

Okunye ukwehliswa okuyinhloko kwe-30 Day Shred ukungabi nalutho kohlelo lokuqondiswa kokudla okunempilo, okudlala indima enkulu ekunciphiseni isisindo (()).

Ngenkathi ungakha izinhlelo ezahlukahlukene zokudla kwesiko kuhlelo lwami lwe-My Fitness ngu-Jillian Michaels, zidinga imali ekhokhwa nyangazonke ukuze uthole ukufinyelela okugcwele.

Ukuthatha isisindo somzimba wakho wamanje nezinhloso zakho, uhlelo lokusebenza lukwenzela uhla lwamakhalori. Kunikezwa nemibono yokudla ecacisiwe enamaqiniso okudla.

Gxila ekulahlekelweni kwesisindo esifushane

Uma ucabanga ukuthi i-30 Day Shred ihlala kuphela inyanga, inhloso yayo eyinhloko ibonakala njengokuncipha kwesisindo kwesikhashana.

Ngenkathi abanye abantu bengabona ukwehliswa okukhulu kwesisindo phakathi nohlelo, amathuba okubuyisa lesi sisindo asephezulu uma uhlelo seluphelile ().

Ukugcina ukulahleka kwesisindo isikhathi eside, kubalulekile ukwenza izinguquko ezincane, ezingaguquguquki ngokuhamba kwesikhathi kunokuzama ukunciphisa isisindo ngokushesha.

Ukuzivocavoca umzimba kungashuba kakhulu kwabanye

I-30 Day Shred ifaka iminyakazo ethile, efana ne-pushups kanye ne-squats squats, engaba namandla kakhulu kwabanye abantu.

Ngokwengeziwe, abantu abathile bangathola ubuhlungu obuhlangene ngenxa yokuzivocavoca umzimba.

Noma kunjalo, ukuzivocavoca ngakunye kunikeza ezinye izinhlobo zokuzivocavoca ezenzelwe ukuthi zibe lula. Lokhu kungazuzisa abantu abazizwa ukuthi ukusebenza kukhulu kakhulu.

Akukhulumi ngomsebenzi ophelele womzimba

Ngenkathi i-30 Day Shred ihlinzeka ngemizuzu engu-20 yokusebenza komzimba nsuku zonke, ayigxili ekusebenzeni kulo lonke usuku lwakho.

Uma uqeda kuphela ukusebenzisa imizuzu engama-20 futhi uhlala ungasebenzi ngenye indlela, imiphumela yakho izohamba kancane.

Ngaphandle kokuzivocavoca umzimba, kubalulekile ukuhlala usebenza usuku lonke ngokuhamba kakhulu nangokuhlala kancane. Lokhu kusekela imetabolism enempilo futhi kuthuthukisa izinzuzo zezempilo ().

Yize ihlinzeka ngezinzuzo zezempilo, i-30 Day Shred ayinakho ukuqondiswa kokudla okunempilo futhi igxile ekwehliseni isisindo kwesikhashana.

Ingabe kufanele uzame?

I-30 Day Shred ingaba yindlela enhle uma uthola ukuvivinya umzimba njalo noma ungumuntu osebenzayo ofuna ukuzama okuthile okusha.

Uhlelo lolu luhlinzeka ngesimiso esiqinile sokuzivocavoca ngokuqhubeka okwakhelwe ngaphakathi.

Ukuzivocavoca kubonakala kushisa amakhalori anele ukukhuthaza ukulahleka kwesisindo - noma ngabe unesamba esikhulu ozosichitha noma umane uzama ukuba namandla.

Hlala wazi ukuthi uhlelo kufanele lubhangqwe nokudla okunomsoco, okulawulwa ngengxenye okwenzelwe ukuhlangabezana nezidingo nezinhloso zakho zekhalori.

I-30 Day Shred ingaba yindlela enhle kulabo abafuna ukufunda izivivinyo eziyisisekelo noma abafuna ukuzama okuthile okusha. Uhlelo kungenzeka lunikeze imiphumela engcono uma kuhlanganiswe nesiqondiso esifanele sokudla.

Okubalulekile

Uhlelo lwe-30 Day Shred luthembisa ukwehlisa isisindo esifinyelela kumakhilogremu angama-20 ngenyanga. Lokhu kungaba okungenangqondo kubantu abaningi.

Yize ukuqeqeshwa kwemizuzu engama-20 nsuku zonke kungasiza ekwehliseni isisindo nempilo yenhliziyo, lolu hlelo alunaso isiqondiso sokudla okunempilo, lungaba luvuthwandaba kakhulu kwabanye, futhi lugxile kwimiphumela yesikhashana.

Ngenkathi i-30 Day Shred ingakhuthaza ukwehla kwesisindo sesikhashana esifushane, imiphumela yesikhathi eside ingatholakala ngokulandela ukudla okuphelele, ukuqaphela ubukhulu besabelo, futhi kukhuphuke kancane kancane ukusebenza komzimba ngokuhamba kwesikhathi.