Gillian Michaels adzikhazikitsa yekha, koposa zonse, wrestler ndi kulemera kwakukulu. Kwa ambiri mafanizi ake omwe alipo, njira yopita ku zolimbitsa thupi inayamba ndi mafuta oyaka. Kuphunzitsidwa ndi GilianMichaelles, pakuyang'ana koyamba, simudzawoneka kovuta konse, koma mutadziwa nokha, mudzazindikira kuti izi sizowona koma gehena.
Mfundo
Pakati pa maphunziro Gillian Michaels ali ndi mphamvu ndi mafilimu, komanso masewera olimbitsa thupi. Phunziro limamangidwa motsatira ndondomeko ya 3-2-1, yomwe:
- Mphindi 3 ndi kujambula kwa cardio ndi Gillian Michaels;
- Mphindi 2 ndi maphunziro amphamvu ndi Gillian Michaels;
- Mphindi 1 - kuchita masewera olimbitsa thupi.
Zonsezi zimatengera mawonekedwe a maphunziro ozungulira ndi kubwerezedwa kangapo.
Koma zokwanira kuti ameteze malirime, ndi nthawi yabwino kuyamba kuyambiranso mafuta!
Zochita
- Timagona pansi, pambuyo kwathu, timayika manja athu kumbuyo kwathu, tukulani miyendo yathu, tifunsire pansi. Timakweza mwendo ndi thupi limodzi nthawi yomweyo. Timagwiritsanso ntchito mwendo wina.
- Timatenga zithunzithunzi mmanja, kutenga mfuti ya mfuti - mwendo umodzi umatulutsidwa, wachiwiri ndi wokwera 90 ° kuchokera pansi. Manja amatambasula mofanana ndikuwanyamula iwo.
- Masewera "pendulum" - zopukutira m'manja, ojambulira, kupukuta mwendo kenako kupita patsogolo, kenako kubwerera, pamene manja onse akukwera kumapewa. Zitsulo zimakhalabe pamtengo.
- Yesetsani kuchita masewera olimbitsa thupi 2 pa mwendo wachiwiri.
- Timachita masewera "pendulum" pa mwendo wachiwiri.
- Kudumpha ndi kupotoza - manja ndi mapazi amayendetsedwa m'njira zosiyanasiyana, timapanga ndi kutembenuka kwathunthu.
- Kuwombera - kudutsa miyendo yawo, manja samatsika pansi pa lamba, kulumpha timasintha bar.
- Apanso ife timalumpha ndi kupotoza.
- Timapanga zithunzi.
- Timagona pansi, timatambasula miyendo yathu, timayang'ana molunjika pamwamba pa chifuwa (ntchito yowala imapangidwira popanda miyendo yamphongo ndi miyendo yopindika). Timayambitsa exhale pa exhale. Ife timatsitsa pansi pa kudzoza pansi. Timasintha njira zomwe zili pakatikati ndi zowonongeka.
- Amayika zonyamulira, amaweramitsa pamutu, miyendo imakwera ndipo imayenderera pamakona abwino. Timakokera miyendo ndi thupi wina ndi mnzake.
- Yesetsani "makina a usilikali ndi kukankhira". Malo oyambira akuyima, manja ndi ziphuphu zimayendetsedwa pamakona abwino. Timakweza mwendo wokhotakhota kumbali yowongoka, ndipo ndikulumpha kwa mwendo, timapanga makina osungira pamwamba.
- Nsabwe zimagwirizana, zilembo za manja, zitsulo zomwe zimayendetsedwa patsogolo. Kuwombera, timakweza manja athu ndi mapepala osungunula mpaka pamlingo wa mapewa.
- Kuchita masewera olimbitsa thupi 12 pa mwendo wachiwiri.
- Timagwiritsanso ntchito masewera ogwiritsira ntchito benchi (zojambula 13).