Dzhanet Dzhenkins: "Le ucofe bumnandi" yaye "Ukulungiswa kwamathanga kunye neempundu." Reviews photos

Ngomhla olwandulela ehlotyeni, kwaye imilinganiso ukubonisa amanani ukungazi? Xa intloko yam apho nangoko wacinga isondlo kwaye ayeke ngoMvulo sweet elandelayo. Kakade ke, ukunceda ukunciphisa umzimba, kodwa nsinya izihlunu ezinqeni esisu liyakwazi ukusebenzisa i Hollywood umqeqeshi Dzhanet Dzhenkins. "Amaphephandaba bumnandi" --kuthiwa iseshoni imizuzu-amabini, nto leyo endinga akukho izixhobo zemidlalo, kwaye ngoko ke olufikelekayo kubo bonke abantu. Isiphumo emva uqeqesho ngenyanga - thabatha 4 cm esinqeni.

unamandla Vuyiswa

Womdlali emnyama wazalelwa kusapho oluhlwempuzekileyo ekwimimandla emelene Ottawa. Yena waba ngomnye wabantwana abathathu, abakhuliswa ngumama omnye. Ukususela ebuntwaneni, waye yena emana ukunqwala imidlalo zakhe mobile, yaye-isikolo intombazana zange ndiphoswe kwimicimbi yezemidlalo esinye nje nxaxheba. Kuba Vuyiswa amkhanuke imidlalo iye yaba uhlobo Cocoon, ukukhusela kwi nobomi amahlwempu. Yeva noludumileyo yakhe nto ayithandayo, kwaye oku kuye kwaqinisa ithemba lakhe.

Emva college, Jenkins Iyakwazi amakhono ezintathu kummandla ngesondlo kunye nemidlalo amayeza. Waqala umsebenzi nokuqeqesha, kwaye ingqamene waba blog. iingcebiso okubalulekile ziye zakhokelela ukubhala-breaking izimvo zizigidi ezingamashumi amabini ngosuku blog yakhe. Malunga intombazana ethetha ngezangqa ogcwele. Namhlanje, nguye ngunozakuzaku Nike ehlabathini, umqeqeshi lobuqu ngabantu abaziwayo ezifana Carmen Electra, Pink, Alisha Kiz, Kelly Rowland. Ezininzi iinkqubo eziphuhliswe Dzhanet Dzhenkins: "Amaphephandaba bumnandi", "ulungiso ezimpundwini", "Bikini" kunye nabanye.

isisu flat

Nayiphi okulandelayo ngendlela ngokwenza kunganika result entle bekekhetha umzimba ezintle. Eqhelekileyo kakhulu imithambo kakhulu ngempumelelo buthathwa omnye zemidlalo Hollywood umqeqeshi Dzhanet Dzhenkins. "Amaphephandaba bumnandi" - yinto eqhubekayo iseshoni yemizuzu-amabini, ezijolise ekolulweni imisipha esiswini.

Le program ye-umqeqeshi obalaseleyo ukuthandwa amantombazana amaninzi ehlabathini lonke. Okokuqala, ngenxa elula zakhiwo, kwaye okwesibini, ngenxa yoko. Vuyiswa wenze ngayo ukuze ekugqibeleni zonke eyomeleleyo izihlunu esiswini: lwangaphandle, yangaphakathi, ngqo, ngokumileyo kunye nezihlunu empontshwa kude. I ibloko olusisiseko lwenkqubo yimizuzu 17. Oku kuquka esisiseko liphakamisa ukuba umntla, ukujiwuza, ukutyhala iinyawo ukusuka kwindawo ngezisu, ubonisa ukuba esisu esinqeni kunye umsebenzi isothermal. Emva kohambo olunzima imizuzu emithathu-omde msebenzi kufuneka, apho bayityeshela kunganqwenelekiyo ukuba zenzeke, kuba ebulela kulo buyasikhulula izihlunu kwaye kwandisa amandla abo.

izinqe kwaqiniswa

Enye indawo iingxaki phakathi amantombazana, nto leyo endinga indlela umthwalo rhoqo ngenxa yobuhle bakhe - ke ezimpundu. Kwaye apha, kananjalo, ukuba kuyanceda ukwenza le yinxalenye ogqibeleleyo umzimba Hollywood fitness umqeqeshi. Ukongeza Dzhanet Dzhenkins a oluntsonkothileyo i "cinezela efanelekileyo" kwimbaleki ngentla emnyama ngebala inika inkqubo efanayo ezimpundu.

ubude Umsebenzi imizuzu 20 yahlulwe iibhloko ezi-3. Imizuzu eyi-10 yenziwa emi: akore squats; nemithathu Foot esandleni, emva naphambili ngoxa balancing kumlenze yesibini. Isigaba sesibini Uqeqesho luthatha indawo kwi indawo "ngazitho zine". Ke isigaba sokugqibela - yade.

Kuba ukufunda rhoqo kwimimandla ingxaki kucetyiswa ukuba inkqubo enye Dzhanet Dzhenkins, "Amaphephandaba bumnandi" yaye "Ukulungiswa kwamathanga kunye neempundu."

Umqeqeshi okubalulekile Tips

Phambi kokwenza nayiphi na imfuneko ukubeka injongo ethile. Okuhle. Ngapha koko, abantu baqalisa ukwenza esipilini akayithandi nini. Ngoko ke, ukuya kusebenza kwinkqubo Dzhanet Dzhenkins, "Amaphephandaba elifanelekileyo" kufuneka ukhethe ukuyifaka: "Ndifuna ukuba unciphise umzimba nge-3 kg, kunye neebhloko ukufikelela kwi-ndaba."

Phambi kokuba kuqale iiklasi, okanye mandithi phambi iseshoni yoqeqesho yokuqala, kufuneka wenze imilinganiselo yolawulo iingalo, amathanga, esinqeni kunye nobunzima. Emva koko le nkqubo kufuneka liphindwe kabini ngenyanga kunye nokuphunyezwa yenkqubo kwinkqubo yokuphila qethe. Kuyinto izizathu enkulu, xa emva kwexesha elithile le mifanekiso xa kulinganiswa ngaphantsi kwe yokuqala.

Akukho inceba ngexesha loqeqesho - yinto usisiqinisekiso umfanekiso ogqibeleleyo. Kudliwano-ndlebe Trust Janet Pink wavuma ukuba wathabatha off 20 kg ngenxa ubungqongqo-ngcebiso iinyanga 4. Kwaye oku alithethi kuphela kwenkqubo Dzhanet Dzhenkins "cinezela Mahle." Izimvo kunye nemifanekiso amantombazana rhoqo wenza imithambo umqeqeshi obalaseleyo, yayintle, kodwa ngaloo kamva.

ukudla

Sele ke akukho mfihlakalo ukuba umntu utya, impilo yakhe nje kuphela, kodwa lo mzobo. Efuna ukunciphisa umzimba, ukongeza umthambo, ukutya kufuneka zithathelwe ingqalelo. Dzhanet Dzhekson lithethelela ukwenza isicwangciso isidlo kunye osidingayo kcal ngo-1500-2000:

• B: 30 iigrem protein, 50 grams carbohydrate, 12 g amafutha (450 kcal).
• Isidlo sasemini: Iyafana njengoko sakusasa (450 kcal).
• Dinner: 30 iigrem protein, 12 g nenqatha, 35 g iikhabhohayidrethi (350 kcal).
• 3 umthamo: 14 grams protein, 6 iigram amanqatha, 20 carbohydrate g (150 kcal).

Kuyo yonke loo mini kufuneka bazazi emanzini, apho ukusela iilitha 2.5. Vuyiswa icebisa ukutya nefayibha Ukutya ngalunye (kwi-5 grams). Ngenxa yakhe, imenza inkqubo sugar nokwenziwa. Kwakhona musa ukulibala malunga kwaselwandle equlathe asidi kubalulekile okunamafutha. Ukuba awukwazi kutya intlanzi, ngoko ke kufuneka uthenge izongezo kunye omega-3 okanye oyile Anut.

Dzhanet Dzhenkins, "Amaphephandaba efanelekileyo": ncomo

Yintoni igama akazange ukunika abantu kuphela abagqibe uqeqesho D. Jenkins: "potogonka Esinzima", "complex Best", "Isihogo Training", ". 6 ngedayisi" Akumangalisi, ngenxa yokuba isicwangciso qethe olusebenzayo Dzhanet Dzhenkins, "Amaphephandaba bumnandi" owaziwayo lamanqaku 4.9 ngaphandle kwe-5.

Abantu ezifana nesimo sengqondo esihle isingqi uqeqesho umqeqeshi, ukunqongophala izixhobo ezikhethekileyo kunye neengcaciso elula ukuzilolonga. Phakathi ncomo lwakho kwakukho abo wabona ezinye iziphene kule nkqubo. Kuyinto Ngokusisiseko kukungabi ukufudumala-up kunye iseti izandla. Kodwa ukuba eyona nto yokuqala sisabalulekile, kokubini apha eklasini ebizwa ngokuba 'cofa efanelekileyo "ingaba umthambo ezandleni zakho? Eli pretentiousness ngokwesicwangciso bayafaneleka.

Esi sigqibo ilula: ukuze umzimba ogqibeleleyo kufuneka ukulibala malunga intlungu, ukuzeyisa nosizi, ukuba ukubeka injongo ethile kwaye uqale ukuqeqesha nzima, kwangaxeshanye Ungalibali malunga ngokulungisa unikezelo.