Jillian Michaels '30 Day Shred: Shin Yana Taimaka Maka Rashin nauyi?

Wadatacce

• Yadda yake aiki
• Shin yana taimakawa asarar nauyi?
• Kalori nawa yake ƙonawa?
• Sauran fa'idodi masu fa'ida
• Iya tallafawa tsoka da lafiyar tsufa
• Inganta lafiyar zuciya
• Entialarin hasara
• Rashin jagorancin abinci mai gina jiki
• Mayar da hankali kan asarar nauyi na gajeren lokaci
• Motsa jiki na iya zama da ƙarfi ga wasu
• Ba ya magance aikin motsa jiki gabaɗaya
• Shin ya kamata ku gwada shi?
• Layin kasa

30 Day Shred shiri ne na motsa jiki wanda mai ba da horo na sirri Jillian Michaels ya tsara.

Ya ƙunshi aikin motsa jiki na yau da kullun, minti 20, tsawan kwanaki 30 a jere kuma ana da'awar cewa zai taimake ka ka rasa fam 20 (kilogiram 9) a cikin wata ɗaya.

Wannan labarin ya sake duba fa'idodi da raunin 30 Day Shred, bincika ko zai iya taimaka muku rasa nauyi.

Yadda yake aiki

Bidiyon motsa jiki na kwana 30 ana samun sayayya a wasu shafukan yanar gizo na e-commerce.

Shirin kuma yana buƙatar ku sami dumbbells biyu na uku-ko biyar (1.5- ko 2.5-kg).

Akwai mintina 20 na minti 20, duka motsa jiki wanda aka tsara don cigaba ta matakan uku.

Kowane matakin an yi shi ne na kwanaki 10, kuma yakamata ku isa Mataki na 3 a ƙarshen shirin (1):

• Mataki na 1 (Mafari). An tsara wannan matakin ne don mutanen da suke farawa, masu nauyi sosai, ko kuma basu motsa jiki cikin watanni shida ba.
• Mataki na 2 (Matsakaici). Waɗannan motsa jiki na mutane ne waɗanda ke aiki a cikin wasanni, rawa, ko kowane motsa jiki na yau da kullun sau biyu zuwa sau uku a mako.
• Mataki na 3 (Babba) Wannan matakin an tsara shi ne ga waɗanda suke da himma sosai a wasanni ko kuma suke aiki sau huɗu ko fiye a kowane mako.

Ayyukan suna dogara ne akan tsarin tazara na 3-2-1 na Jillian Michaels, wanda ya kunshi mintuna uku na atisayen karfi, mintuna biyu na zuciya, da kuma minti daya na atisayen ab.

Kowane motsa jiki yana farawa ne da dumi na mintina biyu, sannan da'irori uku na tazara da kuma sanyin sanyi na mintina biyu.

Wasu takamaiman darussan sun hada da:

• :Arfi: turawa, jere mai hannu biyu, flyes na kirji, latsa sojoji
• Cardio: manyan gwiwoyi, tsalle-tsalle, tsalle-tsalle, tsalle-tsalle
• Abs: crunches, lif lifts, biyu crunches, plank juya

Ranar 30 na Shred ya ƙunshi motsa jiki na minti 20 na mintina daban-daban. Kowane motsa jiki yana ƙunshe da da'irori uku na mintuna 3 na ƙarfi, minti 2 na bugun zuciya, da minti 1 na rashi.

Shin yana taimakawa asarar nauyi?

An yi iƙirarin shirin 30 Day Shred don taimaka maka ka rasa har zuwa fam 20 (kilogiram 9) a cikin wata ɗaya.

Babban mahimman abubuwan da ke haifar da asarar nauyi sune cin abincin kalori da motsa jiki ().

Mutanen da suke farawa tare da ƙarin kitsen jiki na iya ganin ƙarin raunin nauyi a yayin shirin ().

Rashin hasara na farko na iya zama alaƙa da rage shagunan carbi da asarar ruwa mai laushi ().

Kodayake shirin na iya samar da wadataccen motsa jiki don haɓaka ƙananan raunin nauyi, fam 20 (9 kilogiram 9) tsammani ne mara gaskiya ga yawancin mutane. Ari da, jagorancin abinci mai gina jiki ya rasa.

Don ƙarin asarar nauyi, yana da mahimmanci a ci gaba da aiki cikin yini maimakon kawai yayin aikin motsa jiki na minti 20 ().

Kalori nawa yake ƙonawa?

Babban mai tasiri ga asarar nauyi shine yawan adadin kuzari da aka ƙone ().

Gabaɗaya, mutumin da nauyinsa yakai fam 150 (kilogiram 68), wanda yake da ƙoshin lafiya, na iya tsammanin ƙona adadin calories 200 zuwa 300 a kowane motsa jiki a ranar 30 da Shred. Wannan yayi daidai da fam 2.5 (kilogram 1.1) da aka ɓace a kowane wata daga motsa jiki kaɗai ().

Nauyin nauyin da kuka rasa kuma ya dogara da cin abincin kalori da kuma aikin motsa jiki gaba da ayyukan motsa jiki na 30 Day.

Shirin 30 Day Shred ya yi iƙirarin cewa mahalarta na iya rasa har zuwa fam 20 (kilogram 9) a cikin watan 1. Wannan na iya zama rashin gaskiya ga yawancin mutane.

Sauran fa'idodi masu fa'ida

Duk da yake asarar nauyi shine babban abin da aka maida hankali a ranar 30 Day Shred, motsa jiki na yau da kullun na iya bayar da ƙarin fa'idodi.

Iya tallafawa tsoka da lafiyar tsufa

Horar da juriya, kamar su ƙarfin ƙarfi na 30 Day Shred, na iya taimakawa haɓaka ƙwayar tsoka.

Samun tsoka yana da alaƙa da haɓaka cikin metabolism, rage haɗarin rauni, da rigakafin asarar tsoka wanda yawanci yakan faru tare da tsufa ().

Bugu da ƙari, horon juriya yana da alaƙa da wasu fa'idodi, gami da haɓaka ƙashi, sarrafa sukari da jini, da hutawar jini ().

Sabili da haka, bin shirin kamar 30 Day Shred na iya tallafawa tsufa mai lafiya.

Inganta lafiyar zuciya

Kasuwancin Cardio da motsa jiki waɗanda ke cikin ɓangaren 30 Day Shred na iya amfani da lafiyar zuciya.

Aikin motsa jiki na motsa jiki ya ba da fa'idodin kiwon lafiya da yawa, gami da rage ƙwayar LDL (mara kyau) cholesterol da hawan jini, da haɓaka ƙimar lafiya ta jiki ().

Dangane da shawarwarin Heartungiyar Zuciya ta Amurka, ya kamata ku yi minti 150 na tsaka-tsaka ko minti 75 na aikin motsa jiki mai ƙarfi mako-mako. Wannan yayi daidai da minti 30, kwana 5 a mako ().

Kwancen 30 na Yau zai iya taimaka muku saduwa da waɗannan shawarwarin don inganta lafiyar gaba ɗaya.

Duk da yake asarar nauyi shine babban abin da aka maida hankali akan 30 Day Shred, yana iya bayar da wasu fa'idodi, kamar inganta haɓakar sukarin jini, matakan LDL (mara kyau) cholesterol, da hawan jini.

Entialarin hasara

Kodayake ranar 30 Shred na iya ba da fa'idodi da yawa, yana da mawuyacin sakamako kuma.

Rashin jagorancin abinci mai gina jiki

Ofaya daga cikin mahimman abubuwan lalacewar ranar 30 Shred shine rashin shirin takamaiman jagorar abinci mai gina jiki, wanda ke taka muhimmiyar rawa a cikin asarar nauyi gaba ɗaya,,,.

Duk da yake zaku iya ƙirƙirar shirye-shiryen abinci iri-iri daban-daban a cikin My Fitness ta Jillian Michaels app, suna buƙatar kuɗin wata-wata don cikakken damar shiga.

Yin la'akari da nauyin jikinku na yanzu da burin ku zuwa cikin la'akari, aikace-aikacen yana haifar muku da adadin kuzari. An kuma ba da takamaiman ra'ayoyin abinci tare da gaskiyar abinci mai gina jiki.

Mayar da hankali kan asarar nauyi na gajeren lokaci

Idan akai la'akari da Shred Day 30 kawai yana ɗaukar wata ɗaya, babban burinta ya zama rashin nauyi na gajeren lokaci.

Duk da yake wasu mutane na iya ganin raguwar nauyi mai nauyi yayin shirin, yiwuwar dawo da wannan nauyin ya yi girma da zarar shirin ya ƙare ().

Don kula da asarar nauyi na dogon lokaci, yana da mahimmanci a yi ƙananan canje-canje na daidaituwa cikin lokaci maimakon yunƙurin rasa nauyi da sauri.

Motsa jiki na iya zama da ƙarfi ga wasu

Kwanakin 30 na Shred ya ƙunshi wasu motsi, kamar turawa da tsalle-tsalle, wanda na iya zama mai tsananin gaske ga wasu mutane.

Bugu da ƙari, wasu mutane na iya fuskantar haɗin gwiwa saboda tsalle-tsalle.

Har yanzu, kowane motsa jiki yana samar da wasu juzu'i na darussan da aka tsara don zama ɗan sauƙi. Wannan na iya amfani da mutanen da ke jin motsa jiki suna da ƙarfi sosai.

Ba ya magance aikin motsa jiki gabaɗaya

Duk da yake 30 Day Shred yana ba da minti 20 na aikin motsa jiki na yau da kullun, ba ya mai da hankali kan kasancewa mai aiki a duk sauran kwanakinku.

Idan kun kammala motsa jiki na mintina 20 kawai kuma kuka kasance basa aiki idan ba haka ba, sakamakonku zai zama da hankali sosai.

Baya ga motsa jiki, yana da mahimmanci a ci gaba da kasancewa cikin yini ta hanyar motsawa da zama ƙasa da ƙasa. Wannan yana tallafawa ƙoshin lafiya mai kyau kuma yana inganta fa'idodin kiwon lafiya ().

Duk da bayar da fa'idodin kiwon lafiya, 30 Day Shred ba shi da takamaiman jagorar abinci mai gina jiki kuma yana mai da hankali kan asarar nauyi na gajeren lokaci.

Shin ya kamata ku gwada shi?

Kwanakin Ranar 30 na iya zama kyakkyawan zaɓi idan kawai kuna shiga motsa jiki na yau da kullun ko kuma mutum ne mai himma wanda yake son gwada sabon abu.

Shirin yana ba da ƙa'idodin motsa jiki tare da ci gaba da haɓakawa.

Wasannin motsa jiki suna bayyana don ƙona isasshen adadin kuzari don haɓaka ƙimar nauyi - ko kuna da adadi mai yawa don zubar ko kuna ƙoƙari ku zama masu ƙoshin lafiya.

Ka tuna cewa shirin ya kamata a haɗe shi tare da abinci mai gina jiki, mai sarrafa abinci wanda aka tsara don biyan takamaiman bukatun kalori da burin kalori.

Kwanakin Ranar 30 na iya zama kyakkyawan zaɓi ga waɗanda ke neman koyon darasi na asali ko son gwada sabon abu. Shirin na iya ba da kyakkyawan sakamako idan aka haɗu tare da ingantaccen abinci mai gina jiki.

Layin kasa

Shirin 30 Day Shred yayi alƙawarin asarar nauyi har zuwa fam 20 (kilogiram 9) a cikin wata ɗaya. Wannan na iya zama rashin gaskiya ga yawancin mutane.

Kodayake motsa jiki na minti 20 na yau da kullun na iya taimakawa asarar nauyi da lafiyar zuciya, shirin ba shi da jagorar abinci mai gina jiki, na iya zama da ƙarfi ga wasu, kuma yana mai da hankali kan sakamakon gajeren lokaci.

Duk da yake ranar 30 Shred na iya inganta asarar nauyi na gajeren lokaci, ana iya samun sakamako na dogon lokaci ta bin cikakken abincin abinci, da sanin ƙididdigar rabo, da kuma ƙara haɓaka motsa jiki cikin lokaci.