Pamwe hapasisina zita rinonzwisisika munyika yehutano uye kurasikirwa kwekurema kupfuura Gillian Michaels. Akave akakurumbira pamusana pekupindira kwake mumitauro yakasiyana-siyana inoratidzira paTV yeTyunivhesiti neimwe musoro-kurwisana nehuwandu hunorema.
Pasina kukakavadzana, Gillian Michaels anokwanisa kunzi muongorori munzvimbo dzine dambudziko. Mushure mezvose, iye pachake anoitira munhu kurota kweAmerica - kushanda zvakaoma, kuti awane iye oga. Izvi ndizvo zvaakaita, kubvira achiri muduku ainetseka nehuwandu hwake hwepamusoro, iyo yaive nechinangwa chekuzvarwa, uye zvino iye pachake anodzidzisa uye anotsigira avo vakazviwana vari mumamiriro ezvinhu akafanana.
Somugumisiro, mapurogiramu echitendero akaumbwa - iyo yakaoma yeGillian Michaels ane musoro unoti "Hakuna Zvose Zvinetso", pamwe chete ne "dzakagadzirwa" dzakakurumbira, zvichivimbisa kushama kwemazuva makumi matatu.
Ikudzidziswa, rudzi rwe-cyclic kudzidzira (tsuro rinodzidzisa). Tinoita mamaminitsi matatu ekureruka kurovedza Gillian Michaels, 2 maminitsi ebasa pamusoro pokutsungirira kwomwoyo, 1 miniti yezvinyorwa . Iyi ndiyo nzira yakanakisisa yekurasikirwa uremu uye kukura kwete kungotsungirira chete, asiwo mushutu toni. Uine mikana isina kukwana (kusapedza nguva, nzvimbo, nezvimwewo) - iyi ndiyo nzira yakanakisisa yekusvika pazvose zvinoda zvinangwa zvako.
Anoita Gillian Michaels - Hapana nzvimbo dzine dambudziko
- Tinoparadzira maoko edu kumativi - tinovayambuka pamberi pebhokisi. Movement yakazara uye yakasimba - inofanirwa kupisa masimba.
- Windmill - rimwe rinoshanduka mberi.
- Kurumbuka-makumbo pamwe chete, maoko pamwe chete nomuviri. Isu tinogadzira-makumbo acho akafukidzika-akafara kunze, mavoko kumativi acho anomuka pamusoro pemusoro. Tinogadzira-makumbo-makumbo pamwe chete, maoko kumativi ose anoenda pasi.
- Kushanduka kwechiuno - makumbo akare kupfuura mafudzi, maoko pachiuno, mabvi makumi maviri-akarembera. Isu tinoshandura mapepa okutanga kuruboshwe, uye kurudyi, kuedza kuita zvakakura zvakakwana sezvinobvira.
- Misungo pamwe chete, yakamira mberi, mabvi ari hafu. Tinoisa maoko edu pamabvi edu - tinoshandura mabvi edu, tichikotama uye tichigadzirisa makumbo edu.
- Tinoita zvakare zvakare.
- Dzvinza - tora nzvimbo yekutanga ye push-ups - kusimbiswa kunoreva. Kune vanotanga - shingairira, muchifugama, chengetedza pamuchinjikwa mumwe chete. Kune vanhu vakarovedzwa - kunyanya kusimbiswa kusimbiswa, kumira kwechikwata pamakumbo akanaka, uye kuchengetedza musoro, chiuno nemakumbo pane imwe mutsara.
- Isu tinotora zviduku-squats nebhenji rekudhinda. IP - makumbo zvishoma zvakakura kupfuura mapepa, maoko akaiswa pamakumbo, dumbbells yakasimudzwa kusvika kumusoro we musoro. Isu tinodzika, tisingavhiringidzi mabvi edu, tinotambanudza maoko edu kumusoro. Pakukanda-inhale, pane kuwedzerwa kwemaoko kumusoro - kubuda. Kune vanotanga - hatina kukwikwidza zvakanyanya, nokuda kwepamusoro-soro - apo kubvarura chidya kunenge kwakafanana nechomukati.
- Push-ups - tora kusimbiswa kwenhema. Tinodzokorora kubhururuka kwekusimudza-ups.
- Zvikwereti nemakwikwi - tinotora zvidhori mumaoko edu uye tinodzokorora chidzidzo 8.
- Anopepuka - kudzokorora maitiro.
- Anopinda munzvimbo - haasi kurega kubva pasi, makumbo pamwe chete, maoko anofanidza kufamba, sekunge paanosvetuka tambo.
- Dzokorora chiito chekuita 3 - kusvetuka nemaahami.
- Tinodzokorora "kusvetuka netambo yokudarika" - kuedza. 12.
- Isu tinovata pasi, tinodzidzisa minyoro yemimba. Kudzoka pasi, makumbo akadzikama. Zvakakosha kuti zviuno zvakarara zvachose pasi, pasina benderedzwa. Maoko pamusana wemusoro, tora kufema uye pakuputika kumutsa muviri kusvika pamabvi. Tarisa nguva dzose, uchisimudza musoro wako, usakotamisa mutsipa wako, asi tambanudza mapepa ako mberi.
- Puti-avete pasi, makumbo adonha kubva pasi, mabvi akarembera, simudza makumbo ako kurudyi, tsoka pamwe chete, maoko pamwe nemuviri. Zvishoma zvichinyunguduka pamusana wake uye kusimudza tsoka dzake zvichikwira - kufamba uku kubva pasi kunoputsa mapepa. Pamusoro pekumhanya kwepamusoro, tinosunungura, dzokera kuzasi-inhale.
- Tinotora zvidhori, tinodzidzisa mitsipa yedu. Basa rinotevera kubva kuna Gillian Michaels rinonzi "rowing" -makumbo acho hafu-akarembera, zvishoma zvakakotama mberi, maoko akafanana nehudyu, mapepa anonyoreswa. Isu tinokwevera dumbbells patiri pachedu patinenge tabuda, tinotambanudza maoko edu kuti tinyenye.
- Rimwe gumbo riri mberi, rechipiri shure - crochet ine mutsara we dumbbells. Squat - muhudyu wepamberi wepamberi wakatarisana nechepasi, nechekunze-zvakananga, kana tikakotamisa makumbo edu, tinokwevera maoko nemasaga kumapfudzi. Kufambisa makumbo ako, kutambanudza maoko ako mberi.