Perhaps there is no more sensational name in the world of fitness and weight loss than Gillian Michaels. She became famous for her participation in numerous talk shows on American television with a certain theme - the fight against excess weight.
Without dispute, Gillian Michaels can be called a specialist in problem areas. After all, she herself personifies the American dream - working hard, to achieve her own. This is what she did, since childhood she struggled with her overweight, to which she had a natural inclination, and now she herself teaches and supports those who found themselves in a similar situation.
As a result, cult programs were created - it is a complex of Gillian Michaels with the title "No Problem Zones", as well as the famous "shreds", guaranteeing weight loss in thirty days.
This training, a kind of - cyclic training (circular training). We perform 3 minutes of weight training Gillian Michaels, 2 minutes of work on endurance of the heart, 1 minute for the press . This is the most effective way to lose weight and develop not only endurance, but also muscle tone. With limited opportunities (lack of time, places, etc.) - this is the best way to reach all your hotly desired goals.
Exercises Gillian Michaels - No problem areas
- We spread our arms to the sides - we cross them in front of the chest. Movement is wider and more dynamic - it is necessary for warming up the muscles.
- Windmill - alternate swings forward.
- Jumping - legs together, hands along the body. We make a jump - the legs are shoulder-width apart, hands through the sides rise up above the head. We make a jump - legs together, hands through the sides go down.
- Rotation of hips - legs wider than shoulders, hands on waist, knees half-bent. We rotate the pelvis first to the left, then to the right, trying to do as much amplitude as possible.
- Legs together, lean forward, the knees are half-bent. We put our hands on our knees - we rotate our knees, bending and straightening our legs.
- We execute once again.
- Squeeze - take the starting position for push-ups - the emphasis is lying. For beginners - push up, kneeling, shin at the same cross. For more trained people - the classic lying emphasis, elbows bend at right angles, and keep the head, hips and feet on one line.
- We take dumbbells - squats with bench press. IP - legs slightly wider than the shoulders, arms bent at the elbows, dumbbells raised to the level of the head. We crouch, then unbending our knees, we stretch our arms upwards. At squatting - inhale, on the extension of hands upward - exhalation. For beginners - we do not squat very deeply, for the highest level - when squatting the thigh almost parallel to the floor.
- Push-ups - take the emphasis lying. We repeat the cycle of push-ups.
- Squats with a press - we take dumbbells in our hands and repeat exercise 8.
- Jumps - repeat exercise.
- Jumps in place - barely break away from the floor, legs together, hands simulate movements, as when jumping rope.
- Repeat exercise 3 - jumping with mahami.
- We repeat "jumps with a skipping rope" - exercise. 12.
- We lay down on the floor, we train the abdominal press. Back on the floor, legs bent. It is very important that the loins lie completely on the floor, without bends. Hands on the back of the head, take a breath and on exhalation raise the body up to the knees. Look all the time up, lifting your head, do not bend your neck, but stretch your shoulders forward.
- Push - lying on the floor, legs tear off the floor, knees bent, raise your legs at a right angle, feet together, hands along the body. Slightly rolling on his back and pushing his feet upwards - this movement from the floor breaks the pelvis. On the upward movement, we exhale, return to the bottom - inhale.
- We take dumbbells, we train our backs. The next exercise from Gillian Michaels is called "rowing" - the legs are half-bent, slightly bent forward, hands are parallel to the hips, shoulders are straightened. We pull the dumbbells on ourselves as we exhale, we stretch out our hands to inhale.
- One leg in the front, the second behind - crochet with a press of dumbbells. Squat - the hip of the front leg parallel to the floor, the back - perpendicularly, when we bend our legs, we pull the arms with dumbbells to the shoulders. Straightening your legs, stretching your arms forward.