Ua uma ona matou tusia e uiga i toleniga ma Jillian Michaels, ae ona o le tele o ana polokalame e matua faigofie lava ona leiloa, mo lou faafaigofieina, ua matou tuufaatasia se laulau otooto faatasi ai ma se faamatalaga puupuu o polokalame uma a le faiaoga Amerika.
E uiga i le laulau o taʻaloga Jillian Michaels
O le laulau e laʻititi, ae matua faʻamatalaga. Mai iina o le a mafai ona faigofie ona e iloa po o le fea polokalame Jillian Michaels o le a sili ona lelei mo oe. O le laulau o lo'o i ai koluma nei:
- “Tausaga o le tatalaina”. Fa'avasega a'oa'oga i le tausaga na fa'asa'oloto ai. I totonu foi o lenei koluma o loʻo i ai se faʻailoga, pe afai e tuʻuina atu aʻoaʻoga i le gagana Rusia.
- “Igoa o toleniga”. O fesoʻotaʻiga e mafai ona tatou faitau i ai se faʻamatalaga auiliili o aʻoaʻoga, o latou lelei ma mea e le lelei, ma mea e tatau ona suʻeina pe a faʻatinoina (o le a tatalaina sootaga i se faamalama fou).
- “Faamatalaga o le polokalame”. Fa'amatalaga pu'upu'u o polokalame, ae mo se fa'amatalaga au'ili'ili matou te fautuaina oe e te mulimuli i so'oga i le fa'amatalaga atoa.
- "Taimi tamo'e". O loʻo faʻaalia e lenei koluma, le umi o aʻoaʻoga. O nisi fo'i polokalame (pe a maua) o lo'o tusia ai le numera sa'o o aso, fa'atatau i le tau o le ta'avale Jillian Michaels.
- “Numera o tulaga”. O lenei koluma o loʻo faʻaalia ai le tele o tulaga faigata e aofia ai le tasi poʻo le isi polokalame. E masani lava, o Jillian Michaels o se kosi faʻasolosolo tulaga faigata: mai le faigofie i le alualu i luma.
- “Fa'alavelave”. I le masani ai, o taʻaloga uma e vaevaeina e tusa ai ma tulaga e tolu: maualalo, feololo, ma faigata. Afai e te manatu o le a le polokalame e amata ai Jillian Michaels vaai: o le a le polokalame e amata ai Jillian Michaels: o le 7 sili ona lelei.
E pei ona e iloa, o le faigata o se fuainumera fefinauai, lea e masani ona faʻalagolago i manatu o le tagata lava ia.
Faʻafetai i lenei laulau e le gata e mafai ona e masani i taʻaloga uma Jillian Michaels, ae o le a nofouta i faʻafouga vitio uma a lenei faiaoga. Le itiiti ifo i le faalua i le tausaga mai le polokalame fou Jillian, o lea e mafai ai ona e faʻaopoopoina lau fuafuaga faʻaletino suʻesuʻega fou. Polokalama e fa'avasega i le tausaga mai le vitiō tuai i le vitiō fou. O le toleniga mulimuli Jillian Michaels, i le ala, na sau talu ai nei.
FAAPEFEA E FILIFILI SE DUMBBELL MO A'OA'OGA
Se laulau o ta'aloga uma Jillian Michaels
I le ala, o le laulau e matua lelei lava. E mafai ona e fa'avasega fa'amatalaga i tau o koluma ta'itasi e fa'aoga ai aū i le ulutala.
| Tausaga | igoa | Fa'amatalaga puupuu o polokalame | umi | Le numera maualuga | O le faigata |
|---|---|---|---|---|---|
| 2008 (Rusia.) | 30 Aso Shred (Fa'atusa Slim i le 30 aso) | Aerobic-malosi aʻoaʻoga | 25 minute (30 aso) | La'asaga 3 | maulalo |
| 2009 (Rusia.) | Leai ni Sone Fa'afitauli (Leai ni vaega fa'afitauli) | A'oa'oga malosi fa'ata'amilo ma dumbbells | 55 minute | La'asaga 1 | lautele |
| 2009 (Rusia.) | Aveese Ga'o, Fa'ateleina le Metabolism (fa'avave lou metabolism) | Ta'aloga cardio malosi fa'ata'amilo | 55 minute | La'asaga 1 | maualuga |
| 2010 (Rusia.) | Tata'i-It With Weights (toleniga malosi) | Aerobic-malosi toleniga ma le mamafa | 30 minute | La'asaga 2 | maulalo |
| 2010 (Rusia.) | 6 Vaiaso Six-Pack (Fa'ato'a manava ile 6 vaiaso) | Toleniga mo le manava | 30 minute (45 aso) | La'asaga 2 | lautele |
| 2010 (Rusia.) | Yoga Meltdown (Yoga mo le paʻu mamafa) | Mana yoga mo le pa'u mamafa | 30 minute | La'asaga 2 | lautele |
| 2011 | Killer Buns and Thighs (le Killer rolls) | Toleniga mo ogavae ma papa | 40 minute | La'asaga 3 | lautele |
| 2011 | Fa'ato'a Fa'ato'aga & Fa'asa | Toleniga ma uta fefiloi | 45 minute | La'asaga 2 | maulalo |
| 2011 | Sae'e ile 30 (Fa'amama le mamafa ile 30 aso) | Aerobic-malosi aʻoaʻoga | 30 minute (30 aso) | La'asaga 4 | maulalo |
| 2012 | Tino Fouvalega (tino Fouvalega) | Malosi cardio toleniga i luga ole kalena | 30 minute (90 aso) | tulaga 6 | lautele |
| 2012 | Killer Abs (Fasitusi lomitusi) | Fa'amalositino mo le manava ma le kosi | 30 minute | La'asaga 3 | lautele |
| 2012 | Kickbox FastFix (Kickboxing) | 3 ta'aloga e fa'atatau ile kickboxing | 20 minute | La'asaga 1 | maulalo |
| 2013 | Yoga Inferno | Mana yoga mo le pa'u mamafa | 30 minute | La'asaga 2 | maualuga |
| 2013 | Tino Malosi | Toleniga ma le tino o le dumbbells | 45 minute | La'asaga 2 | maualuga |
| 2014 | Fa'amata'i (Amata) | Aoaoga mo e amata | 30 minute | La'asaga 3 | maulalo |
| 2014 | Tasi le vaiaso (Pau i le vaiaso) | 2 taʻaloga: cardio ma le mamafa mamafa | 35 minute | La'asaga 1 | maualuga |
| 2015 | Tino Fasioti | 3 aʻoaʻoga malosi: luga, lalo, manava. | 30 minute | La'asaga 1 | maualuga |
| 2015 | BodyShred | Malosi cardio toleniga i luga ole kalena | 30 minute (60 aso) | La'asaga 4 | maualuga |
| 2016 | Killer Arms & Back | Toleniga mo lima, tauau, tua ma fatafata | 30 minute | La'asaga 3 | lautele |
| 2016 | 10 Minute Suiga Tino | 5 ta'aloga pupuu e 10 minute | 10 minute | La'asaga 1 | maualuga |
| 2016 | Tino Vevela, Tina Soifua maloloina (tama'i) | 3 faʻamalositino pe a uma ona tuʻuina atu: pito i luga, lalo, manava. | 27 minute | La'asaga 1 | maulalo |
| 2017 | Tone & Shred (fa'atasi ma Tone it Up) | 3 aʻoaʻoga malosi: tino atoa, pito i lalo, manava. | 30 minute | La'asaga 1 | lautele |
| 2017 | 10 Minute Suiga Tino: Lomiga 2 | 5 toleniga i le 10 minute: lomiga lona lua | 10 minute | La'asaga 1 | maualuga |
| 2017 | Killer Cardio | 2 ta'aloga cardio | 25 minute | La'asaga 2 | lautele |
| 2018 | Si'i & Tata'e | 2 toleniga malosi | 30 minute | La'asaga 2 | lautele |
Atonu e te fiafia e faitau:
- Maualuga 50 faiaoga i luga o le YouTube: o se filifiliga o sili ona lelei toleniga
- Toleniga Jillian Michaels: o le fuafuaga atoatoa o le malosi mo le tausaga