Jillian Michaels 'Ib-feeb Ua Haujlwm Rau Cov Niam Tsis Muaj Menyuam

Zoo Siab

• Dhia Jack Squat
• Cov neeg ncaws pob
• Squat Jacks
• Surfer Tau-Ups
• Everest nce toj
• Lateral Burpees
• Ntsuam xyuas rau

Kev muaj tiag TV lub hnub qub thiab tus kws qhia kev tawm dag zog Jillian Michaels kuj tseem yog niam, uas txhais tau tias nws nkag siab tias nws tuaj yeem nyuaj ua kom haum rau kev ua haujlwm zoo. Tus kws qhia tus kheej tau qhia luv luv, siv zog ua haujlwm nrog peb cov phooj ywg ntawm Parents.com, thiab nws yog qhov zoo rau kev hlawv calories, txhawb cov metabolism, thiab ua kom lub cev ua kom lub cev muaj zog thaum koj ua haujlwm luv.

Michaels hais tias "Peb txhua tus paub tias niam tsis muaj sijhawm los nkim sijhawm," Michaels hais. "Peb yuav tsum siv peb lub sijhawm kom zoo li qhov ua tau, thiab vim li ntawd kev cob qhia nrog cov txheej txheem metabolic feem ntau tau txais txiaj ntsig zoo tshaj plaws thaum lub sijhawm luv."

Michaels qhov kev tawm dag zog, los ntawm Jillian Michaels app, siv kev sib xyaw ua ke ntawm HIIT sib nrug thiab ntau yam kev tawm dag zog cov leeg, uas "tsim lub hauv paus muaj zog, ruaj khov, nrawm, nrawm, muaj zog, thiab lub zog-uas txhua tus niam xav tau," nws hais.

Ua raws nrog cov vis dis aus thiab sim nws rau koj tus kheej!

Dhia Jack Squat

Kev dhia dhia zaum yog qhov zoo rau kev mob plawv, txo lub cev lub zog (glutes thiab quads), thiab hlawv calories.

A. Sawv nrog koj ob txhais taw ua ke ces dhia lawv tawm tsuas yog dav dua lub duav sab nraud.

B. Squat down nrog lub nraub qaum ncaj thiab kov hauv av nrog cov lus qhia ntawm koj cov ntiv tes.

C. Dhia rov qab nqa koj txhais taw ua ke thaum npuaj koj txhais tes saum taub hau.

Ua ntau tus neeg sawv cev ntau li ntau tau (AMRAP) rau 10 vib nas this.

Cov neeg ncaws pob

Skaters yog qhov zoo rau kev mob plawv, ua kom lub cev ruaj khov, qis lub cev muaj zog (glutes thiab quads), thiab hlawv calories.

A. Leap mus rau sab xis, tsaws ruaj khov ntawm koj sab xis ko taw nrog koj sab laug kov hauv pem teb hauv qab koj sab xis.

B. Simulate txoj haujlwm skating nrog koj txhais tes viav vias mus rau sab laug hla koj lub cev.

C. Rov hais dua mus rau sab laug (nrog koj txhais tes ua viav vias sab xis).

D. Rov ua dua los ntawm ib sab mus rau ib sab.

Ua AMRAP li 10 vib nas this.

Squat Jacks

Squat jacks yog qhov zoo heev rau kev mob plawv, lub cev qis zog (quads thiab calves), thiab calorie hlawv.

A. Sawv nrog koj txhais taw ua ke.

B. Squat down rau hauv lub rooj zaum pose, rov qab ncaj, lub duav rov qab.

C. Nyob qis qis, dhia koj txhais taw tawm mus rau hauv txoj hauj lwm squat.

D. Rov qab mus rau lub rooj zaum pose.

Ua AMRAP li 10 vib nas this.

Surfer Tau-Ups

Surfer get-ups yog qhov zoo tshaj plaws rau kev mob plawv, core, hauv siab, xub pwg, triceps, thiab quads. Thiab lawv hlawv ntau calories.

A. Los ntawm sawv, ntaus hauv pem teb raws li nyob rau hauv qis push-up txoj hauj lwm.

B. Dhia rov qab rau hauv ib qho kev faib ua ke nrog lub hauv caug khoov zoo li yog tias koj tab tom dhia mus rau ntawm lub surfboard.

C. Tom qab ntawd txo qis rov qab thiab rov ua txhua qhov kev txav mus rau sab nraud.

Ua AMRAP li 10 vib nas this.

Everest nce toj

Cov neeg nce toj Everest yog qhov zoo rau kev mob plawv, hauv paus, hauv siab, lub xub pwg, triceps, thiab quads. Lawv kuj hlawv ntau calories.

A. Pib hauv txoj hauj lwm plank.

B. Dhia hloov koj txhais taw xis mus rau sab nraud ntawm koj sab tes xis.

C. Rov qab mus rau plank.

D. Dhia hloov koj txhais taw laug mus rau sab nraud ntawm koj sab tes laug.

E. Rov qab mus rau plank.

F. Txuas mus rau lwm sab.

Ua AMRAP li 10 vib nas this.

Lateral Burpees

Lateral burpees yog qhov zoo heev rau kev mob plawv, core, hauv siab, xub pwg, triceps, thiab quads. Lawv kuj yog qhov txav tau zoo rau hlawv cov calories.

A. Nqa koj txhais tes mus rau hauv av.

B. Dhia ob txhais taw tawm mus rau sab.

C. Rov qab mus rau qhov chaw pib.

D. Dhia nce siab.

E. Rov ua dua rau sab nraud.

Ua AMRAP li 10 vib nas this.

Tsis txhob hnov ​​qab saib xyuas koj tus kheej ua ntej thiab tom qab koj ua haujlwm!

"Kuv ib txwm pom zoo kom nrawm peb-rau tsib feeb cov hlab plawv sov tuaj-koj tuaj yeem dhia ib ncig ntawm lub thaiv, dhia hlua, khiav nce thiab nqis koj tus ntaiv, thiab lwm yam," Michaels hais. "Kev ncab zoo li qub yog qhov zoo rau qhov txias, tab sis ua npuas ncauj yog qhov zoo tshaj. Nco ntsoov ncab lossis yob quads, glutes, hamstrings, psoas, xub pwg, triceps, hauv siab, thiab sab nraub qaum."

Ntxiv los ntawm Parent.com

5 Daim ntawv qhia ua kom dhau Campfire

8 Cov cuab yeej thev naus laus zis los pab koj kom paub thaum koj muaj Zero Dawb Sijhawm

10 Cov Niam Txiv Rov Qab Los Ua Lawv Txoj Haujlwm

Ntsuam xyuas rau