Zai yiwu babu wata sanannun abin ban sha'awa a duniyar kwantar da hankali da hasara fiye da Gillian Michaels. Ta zama sananne ga ta shiga cikin shahararren jawabi a kan talabijin na Amurka tare da wata mahimmanci - yakin da ya wuce nauyi.
Ba tare da jayayya ba, Gillian Michaels za a iya kira shi gwani a wuraren da ke fama da matsalar. Bayan haka, ta kanta tana danganta mafarki na Amurka - aiki tukuru, don cimma nasa. Wannan ita ce abin da ta yi, tun da yaro ya yi ƙoƙari da yawanta, wadda tana da sha'awar dabi'a, kuma yanzu kanta tana koyarwa da goyan bayan waɗanda suka sami kansu a cikin irin wannan halin.
A sakamakon haka, an halicci shirye-shiryen al'ada - yana da hadarin Gillian Michaels tare da taken "Babu Matsala Tsarin", da kuma sanannun "shreds", yana tabbatar da asarar nauyi a kwana talatin.
Wannan horarwa, wani nau'i - horo na cyclic (horo na rukunin). Muna yin minti 3 na horo Gillian Michaels, aikin mintuna 2 na aiki a kan jimirin zuciya, minti daya ga dan jarida . Wannan ita ce hanyar da ta fi dacewa ta rasa nauyi da bunkasa ba kawai jimre ba, amma har da murfin tsoka. Tare da iyakanceccen damar (rashin lokaci, wurare, da dai sauransu) - wannan ita ce hanya mafi kyau ta isa ga dukkan burin da kake so.
Gishiri na Gillian Michaels - Babu matsala
- Mun shimfiɗa hannunmu a tarnaƙi - mun haye su a gaban kirjin. Ra'ayin ya fi girma kuma ya fi ƙarfin - yana da muhimmanci don warming cikin tsokoki.
- Windmill - madaidaici yana motsa gaba.
- Jumping - kafafu tare, hannayensu tare da jiki. Mun yi tsalle - kafafu suna da fadin kafada, da hannayensu ta hanyar tarnaƙi suna tashi sama da kai. Mun yi tsalle-tsalle tare, hannayensu ta hanyar tarnaƙi.
- Sauya kafa - kafafu da yawa fiye da kafadu, hannayensu a kan kugu, gwiwoyi rabin hagu. Muna juya kwaskwarima na farko zuwa hagu, to, zuwa dama, ƙoƙarin yin yawan ƙarfin da zai yiwu.
- Jingina tare, jingina gaba, gwiwoyi suna da rabin. Mun sanya hannayenmu a kan gwiwoyi - muna juya gwiwoyi, kunta da gyaran kafafunmu.
- Mun sake yin sake.
- Matsayi - ɗauki matsayi na farko don tura-ups - da girmamawa yana kwance. Don farawa - kunna, kun durƙusa, kuyi a giciye ɗaya. Don ƙarin horarrun mutane - matsananciyar mahimmancin kwance, ƙwanƙwasa a gefen dama, da kuma ci gaba da kai, ƙafa da ƙafa a kan layi daya.
- Muna daukar dumbbells - 'yan wasa tare da jaridu. IP - ƙafafu kadan kadan fiye da kafadu, makamai suna kan kusurwa, dumbbells ya tashe zuwa matakin kai. Muna kulluwa, sa'an nan kuma kullun gwiwoyi, muna shimfiɗa hannunmu har zuwa sama. A ƙaddamarwa - motsawa, a kan shimfiɗa hannayen sama - exhalation. Don farawa - ba mu da matukar zurfi sosai, domin matakin mafi girma - a lokacin da aka sa cinya kusan a layi.
- Push-ups - dauka girmamawa kwance. Muna maimaita sake zagayowar turawa.
- Squats tare da dan jarida - mun dauki hannayenmu da kuma sake motsa jiki 8.
- Jumps - sake motsa jiki.
- Yi tsalle a wuri - kawai ya rabu da ƙasa, kafafu tare, hannayen hannu kamar simintin tsalle.
- Maimaita motsa jiki 3 - tsalle tare da mahaifa.
- Muna maimaita "tsalle tare da igiya". 12.
- Mun kwanta a ƙasa, muna horar da magungunan ciki. Baya a kasa, kafafu na ƙafa. Yana da mahimmanci cewa sassan suna kwance gaba ɗaya a kasa, ba tare da bend. Hannuna a gefen kai, dauki numfashi da kuma fitar da jiki har zuwa gwiwoyi. Ku dubi duk tsawon lokaci, tada kansa, kada ku kunnen wuyanku, amma ku shimfiɗa ku a gaba.
- Tura - kwance a ƙasa, kafafu suna tsaga ƙasa, gwiwoyi sunyi, tayi kafafunka a kusurwar dama, ƙafafu ɗaya, hannayensu tare da jiki. Komawa da baya a kan baya kuma yana tayar da ƙafarsa har zuwa sama - wannan motsi daga bene ya karya kwaskwarima. A kan motsi sama, muna motsawa, komawa zuwa kasa - hawaye.
- Muna daukan dumbbells, muna horar da mu. Aiki na gaba daga Gillian Michaels ana kiranta "motar" - kafafu suna da rabi-haushi, dan kadan hagu, hannayensu sunyi daidai da kwatangwalo. Muna cire abubuwan da ke kanmu kanmu kamar yadda muke motsawa, muna mika hannayenmu muyi.
- Wata kafa a gaban, na biyu a baya - crochet tare da latsa na dumbbells. Squat - ƙyallen goshin gaba a gefen kasa, da baya - daidai, lokacin da muka durƙusa ƙafafunmu, mun cire makamai tare da dumbbells a kafadu. Tabbatar da ƙafafunka, shimfiɗa hannunka gaba.