"Ang'ono chithunzi m'masiku 30" - Dzhillian Maykls kulimbitsa thupi

Mkazi aliyense, mosasamala kanthu za msinkhu maloto chithunzi changwiro ndi ang'ono. Ndipo pafupifupi yozizira, koma wonyenga awonekere thupi "nkhokwe". Ndipo ngati pamaso nyengo gombe patali, ndiye ndimaganiza n'zofunika kwambiri mu chikumbumtima cha amakankhira mzimu kupulumutsa Lolemba, umene unayamba ndi kuthamanga ndipo tsiku kusala kudya masiku. Kodi kuchita ngati theka masika zadutsa, ndi zinthu kunja uko? Pankhaniyi, chithandizo adzafika authoring malangizo kanema Dzhillian Maykls 'ang'ono chithunzi mu masiku 30. "

Lolunjika pa mpikisanowu?

Video phunziro chingathandize aliyense kuti apeze thupi toned ndi kutaya 10 makilogalamu kuwonda m'mwezi 1 chabe. Ola limodzi ndi theka Inde chidagawika patatu ndipo anayamba ndi mlembi mu malo oyamba kwa anthu amene alibe masewera olimbitsa thupi. Dzhillian Maykls walenga mapulogalamu angapo video, cholinga zolinga zosiyana, koma maphunziro zolimbitsa "ang'ono chithunzi m'masiku 30" yomweyo anapindula kutchuka wamkulu anthu.

Kukambirana zimene awo

Monga wachinyamata, iye anali Gillian zizolowezi kulanda zinachitikira ndi anali msungwana plump. Mothandizidwa ndi maphunziro m'makalabu zosiyanasiyana masewera iye mwamsanga unabweretsa thupi lake langwiro, toned chikhalidwe. Zingatanthauze kuti zotsatira anafika, zingatheke komanso kuti asiye, koma osati mu nkhani ya Gillian. Kuzindikira cholinga chake chimakhala kotero chidwi ndi osiyana kuti pali kapangidwe awo ndi chiphiphiritso "kuonda mwa masiku 30" Usakhalenso zikuoneka kuti chinachake unrealizable.

Munthu aliyense amene akugula njira yapadera imeneyi, nkofunika kuti pulogalamu wadutsa mayeso ake oyamba pa mlengi kwambiri. Anthu akaona pamaso panga chitsanzo chenicheni kutsatira, limawapatsa molimba ndi wamkulu munthu chilimbikitso.

Kuphunzira njira kagayidwe kachakudya

Gillian anatha kutenga malo ake pakati ŵa olimba alangizi America chifukwa iye ntchito osati ochitira masewera a. Iye anapeza njira mabuku kuti kuthetsa mavuto padziko lonse. Yekha zolimbitsa sadzasiya zotsatira namfunsa, monga ngati ife sitiri, OSAWERENGEKA. Mlembi wa njira kuphunzira kagayidwe kachakudya mu thandizo thupi Mokhumbira chachikulu ndi kuzindikira. Zakudya malangizo kwambiri, ndipo aliyense akhoza kusankha okha limodzi ndi Maphunzirowa "ang'ono chithunzi m'masiku 30" chilichonse, akufuna munthu chakudya. Kuwonjezera maphunziro kanema mphunzitsi wotchuka komanso mabuku buku wolemba.

Mphamvu ya Zochita yosavuta molumikizana ndi chiwembu bwino uziyenda

Maphunziro kanema wolemba anali mu umodzi ndi othamanga pang'onopang'ono kwa nthawi yake, ntchito maphunziro anu losavuta kwambiri Zochita. Chifukwa kusokoneza njira, ngati chinthu chofunikira ndi kubweretsa chiwerengero cha njira ndi molumikiza awo mlingo zolondola. Choncho zamatsenga chiwembu cha "3-2-1" anali mphindi kiyi mu pulogalamuyi "ang'ono chithunzi m'masiku 30", pomwe yosavuta mphamvu Zochita inatenga chimodzimodzi 3 Mphindi, mphindi 2 cardio ndi kuthamanga 1 mphindi zapatsidwa kwa maphunziro TV.

okhwima zinayendera

anthu ambiri akhala akuyesera kuti apindule wangwiro, toned thupi, nthawi anakumana ndi lingaliro la okwana kulephera. Kugwetsedwa mphwayi, kusowa patsogolo m'kalasi ndi zotsatira kuonekera kupanga anthu amathamangira kwa zakudya amene anasankhidwa wina, kuchokera chimodzi Zochita kwa newfangled lotsatira. Amene si bwino nkhaniyo ili! Zikuoneka kuti kuti asamadye, ndipo m'mawa uliwonse thukuta kuthamanga ndi atolankhani kutulutsa ndi Finyani mu chaka chatha kukula kwa jinzi ndi mwa njira iliyonse inu simungakhoze.

"Ang'ono chithunzi m'masiku 30" umboni wa anthu amene akukonza

Choncho, Willy-nilly, inu kuyamba kumvera malangizo a anthu ena, kulimbikitsa njira makamaka maphunziro. Choncho, maganizo a olimba okonda ambiri, ayesa zinachitikira zawo kanema Inde "ang'ono chithunzi m'masiku 30", ndipo ndithu nthawi imeneyi chingapezeke zotsatira zina.

Inu ntchito kudzuka m'mawa uliwonse pa masikelo? Musadandaule ngati mukuona masiku 10 pambuyo mafuta owonjezera mofulumira palibe kusiya thupi lanu, ndi dzanja wonyenga chisanu pa mbiri wapachiyambi. Yang'anani bwino pa chithunzi lake pa galasi. Inu mukuona bwanji mpumulo amakhala m'mimba Koma toned - matako, ndi chifuwa ngati Zikungokhala zazikulu? Choncho, kupereka kulimbitsa thupi lanu chifukwa kuonekera. Gawo loyamba ndi ndondomeko za kuwonjezeka minofu misa, limene thupi mu kamvekedwe. Minofu misa ndi chimaonekadi zolemera kwambiri kuposa mafuta. Mbali ya mafuta kuchotsedwa thupi, koma malo ake mu thupi okwana thupi wotanganidwa minofu kuyambika.

Nthawi zina anthu kuti pambuyo chiyambi cha maphunziro chonse kulemera ngakhale pang'ono kuchuluka (kachiwiri chifukwa kukula minofu). Si wowopsa. thupi posachedwapa amakonda mkhalidwe wawo watsopano, ndi kuyamba kupanga yogwira wotentha mafuta. Komanso, ndithudi "ang'ono chithunzi m'masiku 30" tichipeza zigawo zitatu, alternating ndi kuti mwachisawawa, n'zotheka iyende bwino.

Azolowere katundu mwamphamvu

Kotero, ife tinapeza kuti masiku 10 - osati chizindikiro cha m'dera kuwotcha mafuta owonjezera. Khumi loyamba la mweziwo limaphunzitsa anthu kuti azolowere katundu mwamphamvu ndi zowoneka timapitiriza mawonekedwe thupi. Kwa ena zingaoneke kuti amachita akufuna mu pulogalamuyi, mopitirira malire. Koma katundu mbandakucha sadzakhala tikwaniritse zotsatira namfunsa ngati kochepa. Komanso, ndi mbali za Maphunziro kanema yekha kumatenga theka la ola. Koma theka la ola la nkhawa tsiku, ziribe kanthu momwe kwambiri ali, anatha kupirira ngakhale anthu kale ndikachite.

Musaphwanye kukakamiza zinthu

Anthu ena amene kale anali ndi luso la masewera, akukhulupirira kuti ngati cholinga nkhonya mwachindunji pa ola ndi theka zolimbitsa thupi tsiku ndi tsiku, mmene adzakhala mofulumira. Izi si choncho. Musaphwanye kukhala odzipereka, ndi madzi mutu mu kulimbitsa thupi ndi. thupi sayamikira. M'malo mwake, izo ndi mphamvu zomuthandiza. Maphunzirowa wapadera lakonzedwa mwandondomeko zinthu zing'onozing'ono. Chinthu chachikulu - ndi kusintha ndekha kuti pamene umapangidwa thupi langwiro, "ang'ono chithunzi m'masiku 30 'gawo tsiku adzakhala malangizo ndi Musakhale lochedwa ndi pogwiritsa owonjezera.

Kuchuluka kwa vuto

Dzhillian Maykls amapereka otsatira ake zolimbitsa yosavuta, m'magulu magulu atatu a movutikira. Tisaiwale kuti si koyenera kuyamba ndi mlingo chophweka ndi kuchitiridwa kukula zovuta. Mukhoza Njira pakati pa milingo ndi tsiku monga ife zikuwoneka zoyenera. Munthu aliyense ali ndi makhalidwe payekha. Nthawi zina ndandanda wa makalasi, ufulu wina, winayo kukhala zothandiza mmene wamng'ono. Mbali ina ya zovuta ndi ukufanizidwa ndi okhudzidwa mu Zochita iliyonse magulu minofu umodzi. Usasiye popanda kuganizira, osati ngakhale minofu ambiri anayamba thupi ndi kukhala slimmer tsiku lililonse! Kuti ndi cholinga Dzhillian Mayklz.

ena caveats

Mphamvu ya katundu anapereka, ngakhale mpaka mphindi 30 zokha patsiku, si nthawi zonse kuzilepheretsa anthu olumala mu dongosolo locomotor. Ngati workouts anawona molumikizana mafupa kapena zizindikiro zina zosagwirizana ndi kumanga minofu, ndi bwino kukaonana ndi dokotala kuti anthu kapena malangizo ena. Chabwino, minofu ululu azipeze powona olimba okonda vula n'kumawotha mafuta.

Terms ntchito

Kuti ayambe kuphunzitsidwa, si koyenera kukhala ndi nyumba okonzeka olimba zovuta. Pa chitukuko cha Zochita wosalira zambiri koma kwambiri muyenera danga pang'ono mu chipinda, mungapezeko kuika mphasa masewero olimbitsa thupi, ndipo angapo dumbbells kuti mosavuta m'malo zolemera panokha. Paudindo dumbbells kudzikonda anapanga zambiri kutumikira mabotolo pulasitiki wodzazidwa ndi madzi.

maganizo

Kumbukirani, ziribe kanthu momwe wangwiro kapena ankayimiridwa ndi zovuta, iye sangathe kugwira bwino ngati anthu adzapita owona za zatha. Komanso, kufunika kuchita kokha mu chimango zabwino m'maganizo ndi kumwetulira pa nkhope yake. The ndondomeko kwambiri zokambirana ndi kusangalatsa, osati kuwasandutsa chizolowezi kuvomerezedwa. Komanso, ngati chithunzithunzi chabwino pamaso pa zimene mukufuna adzaonetsa mu abwino, ang'ono chithunzi cha masiku 30, thupi okongola ndi akutama kuyang'anitsitsa kwa abwenzi ndi mafani chinsinsi inu anapereka.