"Slim mufananidzo mumazuva 30" - Dzhillian Maykls Workout

Mukadzi wose, zvisinei vanorota munhu akakwana uye tetepa mufananidzo zera. Uye anenge yechando ose, kunyange zvakadaro munin'ina wavo aonekwa muviri "reserves". Uye kana vasati pamhenderekedzo mwaka achiri kure, akabva aifungisisa midzi muna subconscious achisunda mweya kuponesa Monday, izvo zvichaita kutanga zuva basketball uye kutsanya kwemazuva. Zvokuita kana hafu chitubu dzapfuura, uye zvinhu zviri kunze uko? Panyaya iyi, rubatsiro vachauya authoring mavhidhiyo mirayiridzo Dzhillian Maykls 'Slim mufananidzo mumazuva 30. "

Rinonyatsotarira kosi?

Video Tutorial kuchabatsira munhu wose kuti vawane toned muviri uye kurasikirwa kusvika 10 makirogiramu uremu chete 1 month. Hour nehafu kosi iri muzvikamu zvitatu uye yakazokudziridzwa nomunyori pakutanga vanhu vasina kugara muviri. Dzhillian Maykls akasika akawanda nemavhidhiyo, rakagadzirirwa zvinangwa zvakasiyana, asi kurovedzwa muviri "Slim mufananidzo mumazuva 30" pakarepo akawana mukurumbira mukuru pakati yevagari.

Share ruzivo rwavo

Somuyaruki, iye akanga Gillian muropa achishandisa ruzivo uye aiva musikana dzizere. Achibatsirwa kudzidziswa siyana mitambo makirabhu akakurumidza akauya muviri wake nenzira yakakwana, toned ezvinhu. Zvaizoratidza sokuti mugumisiro asvika, zvingaita here uye kurega, asi kwete kuna Gillian. Kuziva basa rayo zvokuti unoshamisa uye vakasiyana kuti pane zvavo zvakagadzirwa uye sirogani "Kuderedza Uremu mumazuva 30!" Hapana refu hunoita chinhu unrealizable.

Mumwe munhu anotenga kosi iyi inokosha, zvakakosha kuti chirongwa kwapfuura bvunzo wayo wokutanga panguva chaiyo musiki. Kana vanhu kuona pamberi pangu muenzaniso chaiye wokutevera, rinovapa zvakawanda chivimbo uye mukuru pachake kukurudzira.

Kudzidza metabolic pezvakaitwa

Gillian akakwanisa kutora nzvimbo yayo pakati aitungamirira kugwinya varayiridzi America nokuti aishanda kwete yokurovedza muviri. Akawana misoro yokusvika pakugadzirisa matambudziko yose. Woga muviri haazombofi kupa kutsvakwa mugumisiro, sokunge tiri asina kuverengwa. Munyori wetsvakurudzo metabolic pezvakaitwa mumuviri rubatsiro kuti vabudirire zvikuru uye kuzivikanwa. zano muviri zvikuru, uye munhu wose anogona kusarudza vanozvipfigira kufanana kosi "Slim mufananidzo mumazuva 30" chinhu yake, nomumwe zvokudya zvavanosarudza. Kuwedzera pavhidhiyo kosi akakurumbira murairidzi uyewo anobudisa bhuku munyori.

Kubudirira nyore muviri pachiimbwa zvakanaka-inoshanda Zano

Video Tutorials munyori akanga yokubatana mberi nevatambi nguva yake, anoshandiswa kurovedzwa kwenyu zvikuru nyore muviri. Sei omesa muitiro, kana chete zvakakodzera uye kuunza uwandu nzira dzavo sequencing kune zvakarurama chipimo chemushonga. Saka mashiripiti Zano "3-2-1" raiva kiyi nguva iri chirongwa "Slim mufananidzo mumazuva 30", apo nyore simba kurovedza kwacho kwakatora chaizvo 3 maminitsi, 2 maminitsi cardio uye kuramba achimhanya 1 miniti anopiwa kuti vezvenhau kurovedza.

oma kutevedzana

Vanhu vazhinji vave kuedza kuzadzisa akakwana, toned muviri, nguva nenguva nemamiriro nepfungwa chaunobura. Tariro, kushaya mberi mukirasi uye migumisiro anooneka kuti vanhu acharirima kubva kudya akasarudzwa mumwe, kubva chete kurovedza inotevera newfangled. Ndiani asina kujairana izvi! Zvinoita sokuti kuti vasadyisa, uye ose mangwanani ziya basketball, uye tigoshingairira kupomba uye Svinai kupinda rokupedzisira gore ukuru majini chero nzira haukwanisi.

"Slim mufananidzo mumazuva 30": uchapupu vanhu vanenge inini

Naizvozvo, Willy-nilly, wotanga kuteerera mazano nevamwe vanhu, kukurudzira imwe nzira kudzidziswa. Saka, muna pfungwa vazhinji kugwinya iyi, vakaedza voga ruzivo mavhidhiyo kosi "Slim mufananidzo mumazuva 30", uye zvirokwazvo panguva iyi inogona kubudirira zvimwe zvabuda.

Waizvisunga kusimuka mangwanani ose pazviyero? Usanetseka kana uchinzwa 10 Mazuva pashure paizvozvo zvakawandisa mafuta asina kukurumidza kusiya muviri wako, uye vanonyengera ruoko ndakadaro pamusoro zvinyorwa yepakutanga. Nyatsocherechedza hake ndeuke mugirazi. Unoona sei zororo anova mudumbu Zvisinei toned - magaro, uye muchipfuva sokunge anotarisa zvikuru kwazvo? Saka, ipai Workout wako chinooneka mugumisiro. Danho rokutanga muitiro kuwedzera kwetsandanyama, yokuti muviri inzwi richinjwe. Muscle gobvu ndiro zvinooneka kunorema kupfuura mafuta. Part of mafuta vanobviswa muviri, asi nzvimbo yaro iri zvachose muviri uremu inogarwa hwava netsandanyama.

Dzimwe nguva vanhu vanoti mushure kutanga kwokurovedza kunopindirana uremu kunyange zvishoma kwakawedzera (zvakare nokuda tsandanyama kukura). Hazvina kutyisa. The muviri achakurumidza vajaira yavo itsva ezvinhu, uye vatange muitiro vanoshingaira unopfuta mafuta. Mukuwedzera, kosi "Slim mufananidzo mumazuva 30" ine zvikamu zvitatu, rakatumbuka zviri kurongwa kuti, zvinokwanisika kuti vaite basa rakanaka.

Vajaire mutoro umbirimi

Saka, takaona kuti 10 mazuva okutanga - kwete nechiidzo vomunharaunda kupisa zvakawandisa mafuta. Gumi romwedzi wokutanga kudzidzisa vanhu kuti vajaire mutoro zvakanyanya uye nemaziso runogonesa muviri chimiro. Kune vamwe zvingaita kuti muviri wakatangwa muna chirongwa, ndiye kunyanyisa. Asi kubwinya mitoro haazorambi kuzadzisa zvinodiwa kunoguma yakadaro pfupi. Uyezve, mumwe zvikamu vhidhiyo Tutorials chete kwazvinogumira nehafu yeawa. Asi hafu yeawa kuti kunetseka zuva nezuva, pasinei zvikuru vari, akakwanisa kutsungirira kunyange kare coached vanhu.

No vanofanira kumanikidza zvinhu

Vamwe vanhu vakambotadza vakanga ruzivo zvemitambo, zvinofungidzirwa kuti kana chinangwa akarova zvakananga pamusoro awa nehafu nezuva muviri, mugumisiro uchava kunyange nokukurumidza. Izvi hazvisi izvo. No vanofanira kushingaira, uye ane musoro svetuka kupinda Workout. The muviri hazvirevi kunzwisisa. Kusiyana neizvi, zvichaita vane simba rokudzivisa kuti. Izvi kosi inokosha chakagadzirirwa pamwe zvakarurama kune zvidukuduku. Chinhu chikuru - ndiko kugadzirisa pachangu kuti kana rakaumbwa muviri wakakwana, "Slim mufananidzo mumazuva 30 'mugove zuva vachava murayiridzo uye usambofa uchirega usimbe pamusoro mamwe kilos.

nhanho yakaoma

Dzhillian Maykls anopa vateveri ayo ari nyore muviri, dzikarongwa zvitatu siyana yakaoma. Tinoyeuka kuti hazvina kutanga nyore sandara uye kukura kuwana akaoma zvakakodzera. Unogona chinjana pakati zvese masikati sezvatinoita zvakakodzera. Mumwe munhu ane nomumwe maitiro. Dzimwe purogiramu makirasi, chakarurama, mumwe achava kubatsira muduku pamwero. Chimwe chinoratidza kunzwisisa anomiririrwa kubatanidzwa Muchiitwa tsandanyama roga mapoka. Usasiya pasina kuteerera, kwete kunyange dzakabudirira tsandanyama dzomuviri uye akava slimmer ose zuva! Ndicho chinangwa Dzhillian Mayklz.

vamwe caveats

Kuwanda akauya mutoro, kunyange kana ivo kwemaminitsi chete 30 pazuva, hazvina kumira vanhu vakaremara vari locomotor mugadziriro nguva dzose. Kana vanga vaneta pashure aona kurwadza kwemajoini kana zvimwe zviratidzo hazvina chokuita kuvaka tsandanyama, zvakanakisisa chiremba kuti avo kana dzimwe dzave. Eya, tsandanyama marwadzo kunobva vanokodzera here iyi ndimugure kudziya nezvizoro.

Terms mabasa

Kutanga kudzidzisa, hazvina zvakafanira kuva musha akashongedzerwa gym yakaoma. Nokuti Kugadzirwa nyore, asi inoshanda chaizvo kurovedza vanoda chiduku mumba, apo unogona kuisa munhu yokurovedza muviri bonde, uye vaviri dumbbells kuti hunogona kungoparara kutsiviwa mukaravhani masimbi. In basa achizviita dumbbells kazhinji vanoshumira epurasitiki mabhodhoro akazara mvura.

nemafungiro

Yeuka, pasinei akakwana kana Aimiririrwa zvakaoma, haagoni kushanda zvinobudirira kana vanhu mberi chokwadi pamusoro tuso. Uyezve, tinofanira kuita chete seshamwari nemafungiro uye achinyemwerera chiso chake. The chaizvo urongwa kuitwa ndiko kufadza, uye kutendeuka kuva fanira purogiramu. Uyezve, kana ari Kunyatsoona pamberi zvaunoda dazzle nenzira yakanaka, tetepa mufananidzo mazuva 30, muviri wakanaka uye vachiyemura glances neshamwari mafeni pakati chakavanzika iwe yakapiwa.