Dzhanet Dzhenkins: "Amaphephandaba ekahle" futhi "Ukulungiswa kwamathanga nezinqe." Izibuyekezo ngezithombe

Ngobusuku obandulela ehlobo, futhi izikali ukubonisa izibalo ezidumazayo? Ngo ikhanda lami khona ngokushesha wacabanga ngokudla futhi ayeke amnandi uMsombuluko ozayo. Yiqiniso, ukusiza ukunciphisa umzimba, kodwa qinisa imisipha ezinqeni esiswini uyakwazi ukusebenzisa Hollywood Umqeqeshi Dzhanet Dzhenkins. "Amaphephandaba ekahle" - okuthiwa ngomzuzu-amabili kweseshini, okuyinto aludingi imishini ezemidlalo, futhi ngakho-ke iyatholakala kuwo wonke umuntu. Umphumela emva ukuqeqeshwa ngenyanga - lokususa 4 cm okhalweni.

eyingqabavu Janet

Olumnyama umsubathi wazalelwa emkhayeni ompofu emaphethelweni Ottawa. Wayengomunye izingane ezintathu, ngubani yabuzwa umama ongayedwa. Kusukela ebuntwaneni, lolu hlaza imidlalo yakhe yeselula, futhi esesesikoleni ntombazane yayingazi uphuthelwe ezemidlalo isenzakalo esisodwa njengoba umhlanganyeli. Ukuze UJanet yemidlalo isibe uhlobo umfece, ukuvikela ke kusukela ukuphila kwabampofu. Wazizwa yokuphakama kwakhe kulesi umdlalo, futhi lokhu kuye kwaqinisa ithemba lakhe.

Ngemva ekolishi, Jenkins Iyakwazi amakhono amathathu emkhakheni wezokudla okunomsoco kanye nezemidlalo imithi. Waqala umsebenzi coaching, futhi kuhambisana kwaba ibhulogi. izincomo Okuyigugu uholé ukurekhoda-breaking eyizigidi ezingamashumi amabili ukubukwa ngosuku blog yakhe. Mayelana intombazane ukhuluma emibuthanweni lezinkanyezi. Namuhla, kuyinto inxusa of Nike emhlabeni, umqeqeshi siqu okunjalo ngabantu abadumile njengoba Carmen Electra, Pink, Alisha Kiz, Kelly Rowland. Abaningi izinhlelo athuthukile Dzhanet Dzhenkins: "Amaphephandaba enhle", "yokulungiswa izibunu", "Bikini" nabanye.

Sisu flat

Noma yimuphi umsebenzi by ehlelekile kokwenza anganika yi omuhle esivuna ngomzimba omuhle. Ajwayelekile izivivinyo ngempumelelo kakhulu futhi eqoqwe in a olulodwa yezemidlalo Hollywood Umqeqeshi Dzhanet Dzhenkins. "Amaphephandaba ekahle" - kuyinto eqhubekayo ngomzuzu-amabili kweseshini, kuhloswe ngazo ukuqinisa imisipha besisu.

Uhlelo we Umqeqeshi lezinkanyezi abathandwa amantombazane amaningi emhlabeni wonke. Okokuqala, ngenxa lula eziyinkimbinkimbi, futhi okwesibili, ngoba umphumela. UJanet uye wakwenza ukuze ekugcineni wonke namandla imisipha besisu: zangaphandle, yangaphakathi, iqonde, etshekile nemisipha lumbar ngisho. Block eyisisekelo uhlelo imizuzu 17. Lihlanganisa eziyisisekelo Uphakamisa esifubeni, zisonta, ukusunduza izinyawo kusuka isikhundla ezithandwa, Obonisa for the isisu okhalweni umsebenzi isothermal. Ngemva akhathazayo imizuzu emithathu elula umsebenzi kufanele kube, okuyinto dengwane engathandeki, ngoba sibonga ke ephumula imisipha futhi kwandisa amandla abo.

Izinqe some

Enye indawo eziyinkinga kakhulu emantombazaneni, esidinga ukuba umthwalo njalo ngenxa yobuhle bakhe - kuyinto ezinqeni. Futhi lapha, futhi, kuyasiza ukwenza lokhu ingxenye yomzimba ephelele Hollywood imfanelo umqeqeshi. Ngaphezu kwalokho Dzhanet Dzhenkins isakhiwo okungenhla "ekahle cindezela" womsubathi abanebala elinsundu linikeza isimiso esifanayo ukuze ezinqeni.

Umsebenzi obuphelele imizuzu engu-20 ihlukaniswe yaba amabhlogo 3. Eyokuqala imizuzu 10 kuyenziwa nokuma: beshaya squats; Foot ukuthunjwa esandleni, emuva naphambili ngenkathi silinganisa emlenzeni wesibili. Ingxenye yesibili ukuqeqeshwa senzeka isikhundla "ezinamaphiko ezihamba ngazo zozine". Futhi esigabeni sokugcina - ngilulekela.

Ukuze isifundo sasikhathi sonke ezindaweni inkinga kutuswa isimiso Dzhanet Dzhenkins, "Amaphephandaba ekahle" futhi "Ukulungiswa kwamathanga nezinqe."

Umqeqeshi Okuyigugu Amathiphu

Ngaphambi kokwenza noma yini isidingo ukubeka ngenjongo ethile. Futhi ukuqina. Phela, abantu seziqala ukwenza lapho esibukweni akathandi. Ngakho-ke, ozosebenza uhlelo Dzhanet Dzhenkins, "Amaphephandaba ekahle" Kufanele ukhethe ukufaka: "Ngifuna ukunciphisa umzimba nge 3 kg, futhi amabhlogo ukufeza phezu cindezela."

Ngaphambi kokuqala amakilasi, noma kunalokho phambi lizilolonga, kuzomele wenze ukulawula izilinganiso ezingalweni, emathangeni, okhalweni futhi inesisindo. Khona-ke le nqubo kufanele liphindwe kabili ngenyanga ne ukuqaliswa esihleliwe uhlelo ukuqina. It siyisikhuthazo esikhulu, lapho ngemuva kwesikhathi esithile le mifanekiso lapho kulinganiswa esingaphansi original.

Zazingeke zithole sihe phakathi nokuqeqeshwa - isiqinisekiso sibalo ephelele. Lapho kuxoxwa naye Trust UJanet Pink wavuma ukuthi wakhumula 20 kg ngenxa kobukhulu umeluleki izinyanga 4. Futhi lokhu akuyona umphumela kuphela Dzhanet Dzhenkins hlelo "cindezela Ideal." Izibuyekezo ngezithombe amantombazane ohlale wenza umzimba Umqeqeshi lezinkanyezi, sibambe ongezansi, kodwa okwengeziwe ukuthi kamuva.

ukudla

Kakade-ke akuyona imfihlo ukuthi lokho umuntu akudlayo, kuyinto impilo yakhe kuphela, kodwa futhi lesi sibalo. Ukufuna ukuba anciphise umzimba, ngaphezu ukuzivocavoca, ukudla kufanele uhlaziywe. Dzhanet Dzhekson uncoma ukwenza uhlelo ukudla nge ikhalori kcal e 1500-2000:

• B: 30 amagremu amathathu amaprotheni, 50 amagremu ama-carbohydrate, 12 g fat (450 kcal).
• Isidlo sasemini: Kuyefana ibhulakufesi (450 kcal).
• Dinner: 30 amagremu amathathu amaprotheni, 12 g fat, 35 g ama-carbohydrate (350 kcal).
• 3 isidlo: 14 amagremu amaprotheni, 6 amagremu of fat, 20 g ama-carbohydrate (150 kcal).

Usuku lonke futhi kufanele bazazi amanzi, okufanele baphuze 2.5 amalitha. UJanet uncoma ukudla fibre ukudla ngamunye ukudla (okungenani 5 amagremu). Ngenxa wakhe, kubambezela inqubo ushukela nokwenziwa. Futhi ungakhohlwa mayelana kwasolwandle equkethe kubalulekile fatty acid. Uma singadli inhlanzi ke udinga ukuthenga amaphilisi nge-omega-3 noma uwoyela ziyadliwa.

Dzhanet Dzhenkins, "Amaphephandaba ekahle": Izibuyekezo

Yini igama enganikanga abantu kuphela iphothule D. Jenkins: "potogonka Tough", "Kuhle eziyinkimbinkimbi", "Isihogo Training", ". 6 dice" Akumangazi, ngoba ephumelela imfanelo plan Dzhanet Dzhenkins, "Amaphephandaba ekahle" has a isilinganiso ka-4.9 amaphuzu 5.

Abantu abafana sengqondo esiqondile ukuqeqeshwa Umqeqeshi isigqi, ukungabi amathuluzi akhethekile izincazelo ezilula izivivinyo. Phakathi ukubuyekeza kwakho khona abahlala wabona ezinye amaphutha ohlelweni. Kuyinto ngokuyisisekelo ukuntula gaphambi kanye nesethi izandla. Kodwa uma iphuzu lokuqala sisabenza, kokubili isigaba okuthiwa "cindezela ekahle" kungaba umzimba ezandleni zakho? Lona pretentiousness kuhlelo ukuqina.

Isiphetho ilula: I-umzimba ophelele udinga bayakhohlwa ubuhlungu, ukuzidabukela, ukubeka ngenjongo ethile bese uqale ukuqeqesha kanzima, ngesikhathi esifanayo Ungakhohlwa mayelana nokulungisa supply.