Ikekwe, ọ dịghị ihe ọzọ na-adọrọ adọrọ na ụwa nke ahụike na nhụjuanya karịa Gillian Michaels. Ọ ghọrọ onye a ma ama maka ikere òkè na ọtụtụ okwu na TV na telivishọn na otu isiokwu - ọgụ megide ibu arọ.
Enweghị esemokwu, Gillian Michaels nwere ike ịkpọ onye ọkachamara na mpaghara nsogbu. A sị ka e kwuwe, ya n'onwe ya na - eme ka nrọ nke America - na - arụsi ọrụ ike, iji mezuo nke ya. Nke a bụ ihe o mere, ebe ọ bụ na ọ bụ nwata, ọ na-agbasi mbọ ike ka ya na ya buru ibu, bụ nke o nwere ọchịchọ anụ ahụ, ma ugbu a, ya n'onwe ya na-akụzi ma na-akwado ndị ahụ nọ n'ọnọdụ yiri nke a.
N'ihi ya, e kere usoro mmemme - ọ bụ mgbagwoju anya nke Gillian Michaels na isiokwu "Ngalaba Na-adịghị Nsogbu", nakwa dịka "shreds" a ma ama, na-ekwenye na ọnwụ dị arọ n'ime ụbọchị iri atọ.
Nkụzi a, ụdị - ọzụzụ cyclic (ọzụzụ okirikiri). Anyị na-eme minit 3 nke ọzụzụ ọzụzụ dị arọ Gillian Michaels, nkeji 2 nke ọrụ na ntachi obi, 1 nkeji maka pịa . Nke a bụ ụzọ kachasị dị irè isi kwụsịlata na ịzụlite ọ bụghị naanị ntachi obi, kamakwa ụda olu. Enweghi oke ohere (enweghị oge, ebe, wdg) - nke a bụ ụzọ kachasị mma isi nweta ihe mgbaru ọsọ gị niile siri ike.
Ihe omume Gillian Michaels - Enweghị nsogbu
- Anyị na-agbasa ogwe aka anyị n'akụkụ - anyị gafere ha n'ihu igbe. Mgbaghoju anya di oke karia ma di ike - odi nkpa ka ikpo oku.
- Windmill - ọzọ swings n'ihu.
- Jigide - ụkwụ ọnụ, aka na ahụ. Anyị na-eme elu - ụkwụ dị iche iche n'èzí, aka n'akụkụ n'akụkụ na-ebili n'elu isi. Anyị na-eme ka ụkwụ na-awụlikwa elu, aka na-agafe n'akụkụ.
- Mgbanwe nke hips - ụkwụ dị oke karịa ubu, aka na ikpere, ikpere na-ehicha. Anyị na-ebugharị pelvis n'aka ekpe, wee gaa n'aka nri, na-anwa ime ọtụtụ mgbaàmà dị ka o kwere mee.
- Na-agbakọta ọnụ, na-agbada aka, ikpere na-ehicha. Anyị na-etinye aka anyị na ikpere anyị - anyị na-agbanwe ikpere anyị, na-ehulata ma na-agbatị ụkwụ anyị.
- Anyị na-egbu ọzọ.
- Gwakọtara - were ọnọdụ mmalite maka ntinye-elu - agbasiri ike bụ ịgha ụgha. Maka ndi mbido - na-agbanye elu, na-ehulata, na-aga n'otu obe. Maka ndị ọzọ a zụrụ azụ - ihe a na-eme ka ọ bụrụ nkwuwa okwu, nkwekọ na-ehulata n'akụkụ aka nri, na-eburu isi, hips na ụkwụ na otu akara.
- Anyị na-ewere dumbbells - squats na bench press. Nzọụkwụ ụkwụ dị elu karịa ubu, ogwe aka na-ehulata na elbows, dumbbells toro na ọkwa nke isi. Anyị na-ehuda ala, mgbe ahụ na-agbachi ikpere anyị, anyị na-agbatị aka anyị elu. N'ịgbaghasị - na-ekpo ọkụ, na mgbatị aka aka - exhalation. Maka ndi mbido - anyi adighi adasi ike, n'ihi na ozo kachasi elu - mgbe anyi na-eme ka apata-ukwu ghara idi ka ala.
- Push-elu - were mesiri ike dina. Anyị na-emegharị usoro nke nkwụsị.
- Ntughari aka na akwukwo - anyi na-ewere aka n 'aka anyi na imeghari ihe omumu 8.
- Jumps - imeghari mmega ahụ.
- Na-agbapụ ebe - na-adabere na ala, ụkwụ ọnụ, mmegharị aka, dị ka mgbe eriri eriri.
- Meegharia igosi egwuregwu 3 - na-awụda ya na ndi mmadu.
- Anyị na-ekwughachi "japụ na eriri ejiji" - mmega ahụ. 12.
- Anyị na-ada n'ala, anyị na-azụ abdominal press. N'elu ala, ụkwụ dara. Ọ dị ezigbo mkpa na úkwù dị kpamkpam n'elu ala ahụ, n'emeghị ya. Aka dị n'azụ isi, were ume na nku ume na-ebuli ahụ ruo n'ikpere. Leba anya mgbe niile, na-ebuli isi gị, ehulata olu gị, ma gbatịa ubu gị n'ihu.
- Push - dina n'ala, ụkwụ gbapụ n'ala, ikpere ikpere, bulie ụkwụ gị n'akụkụ aka nri, ụkwụ ọnụ, aka na ahụ. Ọ na-atụgharị azụ n'azụ ya ma na-agbanye ụkwụ ya elu - nke a sitere na ala na-agbaji pelvis. N'ihe dị elu, anyị na-agbagha, laghachi na ala - ikpo ọkụ.
- Anyị na-ewere dumbbells, anyị na-azụ anyị azụ. A na-akpọ ihe omume Gillian Michaels ọzọ na-esote site na-agagharị "ụkwụ" - ụkwụ na-adabere, na-agbada aka n'ihu, aka na-eme ka a na-agbadata, a na-eme ka ọkpụkpụ kwụ ọtọ. Anyị na-ewepụsị ihe ndị ahụ na-agba anyị n'ahụ ka anyị na-amanye, anyị na-agbatị aka anyị ikpochapụ.
- Otu ụkwụ na n'ihu, nke abụọ azụ - crochet na a pịa nke dumbbells. Squat - ikpuchi ihu ihu dịka n'ala, azụ - na-adabere na ya, mgbe anyị na-ehulata ụkwụ anyị, anyị na-ejide eriri aka n'ubu. Na-agbazi ụkwụ gị, na-esetị aka gị n'ihu.