Dzhanet Dzhenkins: "Manufa latsa" da kuma "Gyara na cinyoyinsa da gindi." Reviews tare da hotuna

A kan Hauwa'u na bazara, kuma da Sikeli nuna m Figures? A kaina akwai nan da nan tunani game da abinci mai gina jiki da kuma bada sama da zaki gaba Litinin. Wannan, ba shakka, taimaka wa rashin nauyi, amma don ƙara ja tsokoki na gindi da ciki shi ne iya motsa jiki a Hollywood nasiha Dzhanet Dzhenkins. "Manufa latsa" - don haka ake kira ashirin-minti zaman, wanda ba ya bukatar wasanni kayan aiki, da kuma haka yana da dama ga kowa da kowa. A sakamakon bayan wata daya horo - debe 4 cm a kugu.

ƙwazo Janet

The black dan wasa da aka haife shi a wani matalauci iyali kan karkata daga Ottawa. Ta kasance daya daga uku yara, wanda aka tashe ta guda uwa. Tun suna yara, ya yi ishãra ta mobile games, da kuma makaranta-shekaru yarinya bai miss guda wasanni aukuwa a matsayin ɗan takara. Domin Janet sha'awar ga wasanni ya zama wani irin rafta, kare shi daga matalauta rayuwa. Ta ji ya ɗaukaka a cikin wannan sha'awa, kuma wannan ya kara mata amincewa.

Bayan koleji, Jenkins ya ƙware da uku fannoni a cikin filin na abinci mai gina jiki da kuma wasanni magani. Ta fara koyawa aiki, kuma a layi daya to ya zama mai blog. M shawarwari, sun ɓatar to rikodin-watse ashirin da miliyan ra'ayoyi da rana ta blog. Game da wata yarinya magana a gagarumi da'irori. Yau, shi ne jakadan na Nike a duniya, da sirri nasiha da irin shahararrun mutane a matsayin Carmen Electra, Pink, Alisha Kiz, Kelly Rowland. Mutane da yawa daga cikin shirye-shirye ɓullo da Dzhanet Dzhenkins: "Manufa latsa", "gyara na gindi", "bikini" da sauransu.

lebur tummy

Duk wani motsa jiki da tsare yin iya bayar da sakamakon tabbatacce a cikin ni'imar da kyau jiki. Saba wa mafi yawan tasiri darussan da kuma tattara a cikin wani guda wasanni hadaddun Hollywood nasiha Dzhanet Dzhenkins. "Manufa latsa" - shi ne a ci gaba da ashirin-minti zaman, da nufin karfafa ciki tsokoki.

A shirin na gagarumi kocin ƙaunar da yawa 'yan mata a fadin duniya. Da fari dai, saboda sauki daga cikin hadaddun, kuma abu na biyu, domin sakamakon. Janet ya sanya shi sabõda haka, a karshen duk karfi na ciki tsokoki: waje, ciki, a mike, QFontDatabase da lumbar tsokoki ko. Ainihin block na shirin ne 17 minutes. Yana hada da asali dage da jiki, karkatacciyar, turawa ƙafãfunsu daga yiwuwa matsayi, wadancan ga ciki da kugu da kuma isothermal aiki. Bayan wani grueling uku-minti stretch na aikin ya zama, wanda sakaci a ke so, saboda godiya ga shi hūta tsokoki da kuma ƙara musu ƙarfi.

gindi tsaurara

Wani matsala wuri tsakanin 'yan mata, wanda na bukatar akai kaya domin ta kyakkyawa - ne gindi. Kuma a nan, kuma, yana taimaka wa yin wannan sashi na jiki m Hollywood fitness horo. Bugu da kari Dzhanet Dzhenkins wani hadadden na sama "manufa latsa" duhu-skinned dan wasa yayi wani irin shirin da gindi.

Zama tsawon minti 20 ne zuwa kashi 3 tubalan. A farko minti 10 ana yi a tsaye: k'wallaye squats. Kafar sata a hannunka, baya da kuma fitar yayin daidaita a kan na biyu kafa. A kashi na biyu na horo faruwa a matsayin "a kan dukkan tun kimanin". Kuma da karshe mataki - mikewa.

Domin yau da kullum nazarin matsalar yankunan shi bada shawarar a madadin shirin Dzhanet Dzhenkins, "Manufa latsa" da kuma "Gyara na cinyoyinsa da gindi."

M Tips kocin

Kafin sahun gudanar da wani bukatar sanya wani qayyadadden dalili. Kuma dacewa. Bayan duk, mutane suna fara yi a lokacin da a cikin madubi ba son. Saboda haka, a je aiki a kan shirin Dzhanet Dzhenkins, "Manufa latsa" ya kamata a zabi shigar: "Ina so in rasa nauyi by 3 kg, kuma tubalan cimma a kan latsa."

Kafin farkon azuzuwan, ko dai kafin na farko horo, ya kamata ka yi iko da ma'aunai makamai, cinyoyinsa, kugu kuma ku auna nauyi. Sa'an nan wannan hanya ya kamata a maimaita sau biyu a watan da tsanaki aiwatar da wani fitness shirin. Yana da wani babban dalili, a lokacin da, bayan dan lokaci da Figures ne a lokacin da auna kasa da asali.

Babu rahama a lokacin horo - ne mai garanti na wani cikakken adadi. A wata hira Trust Janet Pink yarda cewa ta dauki kashe 20 kg saboda tsananin mai jagoranci ga 4 watanni. Kuma wannan ba kawai sakamakon Dzhanet Dzhenkins shirin "Ideal latsa." Reviews tare da hotuna na 'yan mata da suka kai a kai ya yi aikin bada gagarumi kocin, da ban sha'awa, amma more on cewa daga baya.

abinci

Riga shi ne ba wani asirin da cewa abin da mutum ya ci, ba kawai ya kiwon lafiya, amma kuma da adadi. Neman ya yi rashin nauyi, in ban da motsa jiki, abinci da ya kamata a reconsidered. Dzhanet Dzhekson bada shawarar yin wani abinci shirin da calorie kcal a 1500-2000:

• B: 30 grams na gina jiki, 50 grams carbohydrate, 12 g mai (450 kcal).
• Abincin rana: Same a matsayin karin kumallo (450 kcal).
• Dinner: 30 grams na gina jiki, 12 g mai, 35 g carbohydrates (350 kcal).
• 3 abun ciye-ciye: 14 grams gina jiki, 6 grams na mai, 20 g carbohydrates (150 kcal).

A ko'ina cikin yini kamata kuma ya kasance sane da ruwa, wadda ya kamata ka sha 2.5 lita. Janet bada shawarar cin fiber a kowane abinci abinci (a kalla 5 grams). Godiya ta, slows saukar sugar assimilation tsari. Har ila yau kada ka manta game da cin abincin teku dauke da muhimmanci m acid. Idan ba za ka iya ci kifi, to kana bukatar saya kari da Omega-3 ko gyada man fetur.

Dzhanet Dzhenkins, "Manufa latsa": reviews

Menene sunan bai ba kawai mutanen da suka kammala horo D. Jenkins: "Tauri potogonka", "Mafi hadaddun", "Jahannama Training", "6 dan lido." Ba abin mamaki ba, saboda wani tasiri fitness shirin Dzhanet Dzhenkins, "Manufa latsa" yana da wani rating na 4.9 maki daga 5.

Mutane kamar tabbatacce hali kocin horo kari, rashin musamman kayan aikin da sauki bayani a bada. Daga cikin your review akwai wadanda suka gan wasu flaws a cikin shirin. Yana da m da wani rashin dumi-up da wani sa na hannuwanku. Amma idan batu na farko shi ne har yanzu dacewa, duka a cikin aji kira "manufa latsa" na iya zama darussan kan hannuwanku? Wannan ne pretentiousness ga fitness shirin.

A ƙarshe ne mai sauki: domin kamiltaccen jiki da ka bukatar ka manta game da zafi, kai-tausayi, a saka wani qayyadadden dalili da kuma fara horar da wuya, a lokaci guda ba manta game da daidaitawa wadata.