Gillian Michaels o itšetlehile ka eona, ka holim'a tsohle, mohlabani ea nang le boima bo feteletseng. Bakeng sa balateli ba bangata ba hona joale, tsela e eang lefatšeng la boikoetliso e qala ka mafura a tukang. Ho ikoetlisa le GilianMichaelles, ha u qala ho sheba, ho ke ke ha bonahala eka ho thata ho hang, empa ka mor'a ho iphumana u le mong, u tla utloisisa hore sena hase letho empa lihele.
Molao-motheo
Koetliso ea koetliso Gillian Michaels e na le matla le koloi-loading, hammoho le ho ikoetlisa bakeng sa khatiso. Thuto e hahiloe ho latela morero oa 3-2-1, oo:
- Metsotso e 3 ke ho ikoetlisa ha cardio le Gillian Michaels;
- Metsotso e 2 ke koetliso ea matla le Gillian Michaels;
- Metsotso e 1 - boikoetliso mochineng.
Tsena tsohle li nka sebōpeho sa nako ea koetliso ea koetliso 'me e pheta makhetlo a' maloa.
Empa ha ho lekaneng hore u beole maleme, ke nako e phahameng ea ho qala ho arohana le mafura!
Boikoetliso
- Re robala fatše, re le ka morao, re beha matsoho ka morao, re phahamisa maoto, re li theola fatše. Re phahamisa leoto le 'mele ka nako e le' ngoe. Re boetse re etsa ka leoto le leng.
- Re nka likoboe matsohong, re nka setopo sa mothapi - leoto le le leng le huloa, lekhetlo la bobeli le otlolohile 90 ° ho tloha fatše. Matsoho a otlolla ka tsela e ts'oanang ebe oa e hula.
- Li-squats "pendulum" - li-dumbbells matsohong, li-squat, li khunna leoto ebe li ea pele, ebe li khutla, ha matsoho a mabeli a phahamisetsoa mahetleng. Lintja li lula setulong.
- Etsa boikoetliso bo 2 ka leoto la bobeli.
- Re etsa squats "pendulum" ka leoto la bobeli.
- Ho ruruha ka ho sotha - matsoho le maoto li lebisitsoe ka litsela tse fapaneng, re etsa hore re tlōle ka ho reteleha ka ho feletseng.
- Li-slip - li phunye maoto, matsoho ha a fokotse ka tlas'a lebanta, ha re lla re fetola bar.
- Hape rea qhomela ka ho sotha.
- Re etsa li-slide.
- Re robala fatše, re otlolla maoto, lifahleho tse otlolohileng ka holimo ho sefuba (boikoetliso bo bobe bo etsoang ntle le litlolo tsa maoto le maoto a mabeli). Re phahamisa exhale ho exhale. Re theohela pululelo ho theosa le tlase. Re fetola li-ups bohareng le holimo le ho theoha.
- Ba beha litlolo, ba fane ka hlooho, maoto a phahama le a otloloha ka mahlakoreng a nepahetseng. Re hula maoto le 'mele ho e mong.
- Koetlisa "khatiso ea sesole 'me u sutumele". Sebaka sa ho qala se eme, matsoho a nang le li-dumbbells a sekametse ka mahlakoreng a nepahetseng. Re phahamisa leoto le otlolohileng ka lehlakoreng le letona, 'me ka leoto le leng le le leng, re etsa mochine oa li-dumbbells ka holimo.
- Litšiea li tšoana, li-sleeve matsohong, lilou li tsamaisitsoe pele. Ho senya, re phahamisetsa matsoho a rōna le li-dumbbells ho ea boemong ba mahetleng.
- Koetlisa 12 ka leoto la bobeli.
- Re boetse re etsa li-squats le khatiso ea benche (boikoetliso 13).