Jillian michaels no problem areas online. Jillian Michaels workout “No problem areas. Elements of the training program
In Hollywood, you can become a star without even taking part in the filming. A good example of this is the story of a popular Hollywood fitness instructor. Jillian Michaels, which today appears on the TV screens of America only a little less often than the most famous actresses.
Such popularity, on the one hand, is explained by Gillian's great diligence, and on the other hand, by her sincere desire to help people. She willingly participates in projects aimed at improving the person, for example, in the reality show "The Biggest Loser", which solves the problems of overweight people.
Jillian Michaels No problem areas»: complex for perfect figure
Gillian designs different types programs aimed at solving a specific problem. One of these programs, proposed by Jillian Michaels - "No problem areas." This is a complete set of workouts aimed at modeling the ideal figure.
The program consists of three levels of training. One and a half weeks are allotted for mastering each level. The total duration of the class, taking into account the warm-up and stretching at the end, is about half an hour. Under the condition of full return, during this time all the necessary muscle groups are fully worked out.
A big advantage of the program Gillian Michaels "No problem areas" - Russian voice acting. It allows you to practice without losing your rhythm and without being distracted every time you watch a video. In addition, some explanations help to better understand the features of a particular exercise.
Jillian Michaels "No Problem Areas" video:
"No problem areas" - introduction:
"No problem areas" - the main complex:
"No problem areas" - reviews:
Largely due to the Russian translation, many girls have already appreciated the effectiveness of the “No to problem areas” complex. Reviews on the Web boil down to the following:
“The program is not easy even at the first level, but by the end of the first week I became more resilient and was able to perform the exercises properly.”
“The main thing that I got from the classes was that I lost 18 kg.”
“This workout is great as a starter. It will change not only the body, but also the mind.”
But of course best review there will be one that you leave yourself. Go through all the levels to the end and make your own impression of the program!
Reading time: 8 minutes
"No More Trouble Zones" is a popular program from American trainer Jillian Michaels. The workout is done with light weights and at a calm pace, but do not expect an easy walk. Get ready to work all the muscles of your body and create a beautiful figure.
About training "No problem areas"
Gillian claims that with the "No Problem Areas" program, you will be able to remove the stomach, tighten the flabby muscles of the arms, improve the shape of the legs and buttocks. It is difficult to disagree with her, because such a comprehensive program helps to get rid of all problem areas.
"No problem areas" does not include aerobic exercises and jumping, which is why this program is so popular with those who do not like to do cardio workouts. The program consists of 7 segments, during which, together with Gillian and her team, you work out certain muscles of the body. Each segment lasts 6 minutes and includes 5 exercises that are completed in two circles. Such circular training will not leave your excess weight a single chance.
Gillian has developed a very competent program: most of the exercises involve several muscles at once. For example, at the beginning of the lesson, you will need to lunge back with the spread of your arms to the sides: here the front of the thighs and the shoulder body immediately get the load. Thanks to this, you not only strengthen your muscles, but also burn extra calories.
For training, you need dumbbells weighing from 1 kg to 3 kg, depending on your level of training. "No problem areas" involves a lot of exercises for the arms and shoulder torso, so with heavy weight will be difficult to do. Basically, they start the program with dumbbells of 1.5-2 kg, after a couple of weeks the weight can be gradually increased.
- The program is not designed for absolute beginners in the sport. If you want to start losing weight, but are not yet ready for the No More Trouble Zones training, we recommend that you read
- You don't have to worry about your body becoming "over-inflated". With a weight of 1.5-3 kg, you can create a maximum relief of the body, but not pump it up.
- The “No Problem Areas” program can be alternated with another Jillian workout, and it’s better if these are aerobic exercises, for example,.
- If you find it difficult to endure the entire workout, try doing some exercises without dumbbells or reduce the time of training.
- Carefully monitor the correctness of the exercises, training is quite traumatic.
Features of the training "No problem areas"
Pros:
- During the program, you work out the muscles of the shoulders, chest, arms, abdomen, legs and buttocks. After regular classes your body will become more toned and sculpted.
- The workout is performed at a low pace, so it is ideal for those who are contraindicated in jumping or cardio loads.
- "No problem areas" is based on the principle: a large number of repetitions with small weights. This will help not only burn excess fat but also speed up your metabolism.
- Jillian uses combinations of exercises that involve maximum amount muscles. This approach allows you to train even more effectively.
Minuses:
- The complex is not suitable for beginners in fitness.
- There are no cardio loads in the program, so you will have to get aerobic workouts on the side. For example, look cardio workout with jillian michaels
Gillian Michaels is a personal trainer from the USA, who is known not only in her country, but also far beyond its borders. Gained great fame after she took part in the television project "The Biggest Loser" as a coach and helped its participants lose weight. He is engaged in the promotion of an active lifestyle, sports and proper nutrition.
Gillian is the author of six books, each of which has gained popularity among readers. She also produces DVDs and videos with various programs aimed at losing weight and developing physical strength and endurance. There are already more than 20 such videos, and among them you can find both programs for beginners who have not been involved in sports and physical activity for a long time or at all, and for advanced ones whose level physical training significantly higher.
Most of the programs include exercises that are aimed at losing weight and which involve different groups muscles. Gillian also has special programs, such as yoga and kickboxing. There are also those that focus on a specific muscle group, such as the abs or buttocks. One of the programs will be discussed further.
Say no to problem areas
No More Trouble Zones» - This is a program of exercises that are aimed at working out the so-called problem areas of the body, which most often bother women and are the most difficult to deal with. These areas include the abdomen, thighs and arms. Many girls often complain that even when they train for a long time, it does not always give best result, for example, there may be a small tummy above the press cubes, or with a slender and trained body, it is not possible to get rid of riding breeches or the so-called butt ears. In this case, the Gillian Michaels program can help no problem areas, the reviews for which are very positive.
Jillian is known for her love of interval training, which is not surprising, because they are considered one of the most effective. The essence of this training is the alternation power loads and cardio followed by their repetition in a circle.
The training program, which is also called “No more problem zones” on the Internet, is just a prime example. interval training. It is all divided into sets, that is, into parts that include several exercises. Each such group of exercises is repeated twice. This is followed by a short break and then the transition to the next part with another group of exercises, which are then also repeated.
About the exercise program
It is worth noting that this exercise program is more suitable for those who already have training experience or a certain level of training. For those who are just starting to train, you can master this complex gradually, because the training itself is already divided into sets. Therefore, for the first few days, you can do as many exercises as you can, and then, when the body begins to get used to the load, add a set and try to do more. For beginners, it is important to pay attention to how the exercises are performed, because the result depends on the correctness of the exercise. It is better to do fewer repetitions, but correctly and in full force.
Worth paying attention
The undeniable advantages of this program include the fact that it already includes warm-up at the beginning and cool-down at the end of the workout. After all, it is very important before starting the exercises, to warm up all the muscles that will be involved further.
Not less than important point is the relaxation and stretching of the muscles that were loaded during training. In addition, there is a study that reflects the interest of scientists in the effect of the presence or absence of a warm-up and a hitch on the overall process of losing weight. These scientists found that when a warm-up and a cool-down are added to the training program, it helps to lose weight faster. And this is already a great reason to include them in the exercises. It will also save you from injuries that can occur if you start exercising right away.
This workout is suitable for fans of exercises at home, the main thing is to do it regularly and do not forget about nutrition, which should be varied and healthy. For these purposes, you can start a separate notebook and write down everything you eat and count the number of calories. There are many resources on the Internet that will help you calculate your daily calorie intake, which depends on age, gender, occupation and physical activity.
It is important to remember that training alone will not help in losing weight, and if there is constant overeating, then the result may not be seen. Therefore, it is necessary to solve the problem of excess weight comprehensively, adjusting diet and adding exercise.
To do some of the exercises in this training program you will need dumbbells. To begin with, you can use a weight of 1 kg and gradually increase it, bringing it up to 3 kg. If there is no such curiosity in your home sports equipment, then you can replace them with water bottles. To increase the load, replace water with sand. For convenience, it is better to use bottles, the shape of which is slightly curved towards the center, due to which a convenient recess for the hand appears.
A few more tips to make training more effective:
Summarize. "No problem areas" - An excellent training program that will help:
- lose weight;
- work out such areas as the hips, abdomen and arms;
- keep the body in good physical shape.
To start exercising, it is enough to have only a little free time and dumbbells, and the program itself can be downloaded from a torrent tracker or simply by typing in the search engine “jillian michaels no problem areas Russian voice acting”. By the way, interesting fact, before the release of this workout on DVD, a shortened version of it called "Quick trouble zones" was shown on television.
If you want to lose weight or you just want to keep your body in good shape and look for an excellent and boring workout for this with a large portion of motivation from the trainer, then start exercising according to the program for no problem areas with jillian michaels, the reviews of those who have already done this are inspiring:
I love Jillian Michaels. I met “No more trouble zones” a year ago and this is one of my favorite workouts, sometimes I return to it now. To begin with, I took dumbbells of 1.5 kg, now 3 kg each. The advantages of training include the fact that the exercises are mostly aimed at working out problem areas, the exercises are boring and varied. And what I like the most is that the exercises are not isolation exercises, but are aimed at several muscle groups at once, which burns more calories. Another plus for me personally is the almost complete absence of jumps, they are only in the warm-up.
A few years ago, a friend told me that she found a great workout in which she likes absolutely everything: both the exercises and the trainer. But she could not remember her name, since she had it on her English language. She just said the name of the coach is either Julian or Julia. I didn't even think then that she was talking about Jillian Michaels, who is my favorite with her killer programs. "No problem areas" is one of my favorite programs. Everything is good in it: the load is felt, but it is not excessive, great motivation from the trainer and a variety of exercises that do not bother.
Three months ago I got acquainted with the training of Jillian Michaels. I started to work out according to the program “Slender figure in 30 days” so that the body gets used to the loads, because before that I had a big break and I didn’t work out at all. A month ago, I switched to the course “No problem areas”. Exercise is still not easy for me, but it's worth it. It is already noticeable how the body has tightened up and the posture has changed. I feel like a completely different person! For 3 months I lost 10 kg, but I strictly followed the diet, without this the results would have been more modest.
When choosing another fitness program for weight loss, we are first of all looking for a middle ground in order not to drag our legs after a workout, but also not to get bored. It is clear that each person has his own characteristics, but an experienced coach is able to choose the best option for the majority.
Jillian Michaels can become such an experienced trainer with her “No Problem Areas” program, thanks to which many women have successfully coped with minor flaws in their figure.
Who is Jillian Michaels?
Fitness trainer Jillian Michaels is a pretty famous person in the US where the problem of obesity is brought to the state level.
In addition, she has an exceptionally inspiring life story in which a girl suffering from excess weight, thanks to her determination, became not only slim and athletic, but also began to train others and give a fat-burning charge of vivacity in her workouts.
Gillian's video lessons are very popular due to her charisma and special energy - she gives all her best and by example encourages others to do so.
General characteristics of the training
"No problem areas" - a training program that consists of 7 segments, which in turn consist of 5 exercises. Each exercise is repeated for two rounds. Jillian is training at a fairly high pace with short intervals- this approach is maximally aimed at burning subcutaneous fat and simultaneous support of muscles in a good tone.
The workout is quite long (about 50 minutes), and a number of exercises are performed with small dumbbells weighing from 1.5 to 3 kilograms. Program not designed for complete beginners in fitness- for this, Gillian has a training program for beginners.
Program Benefits
The program is popular due to the following advantages: 
- Lack of cardio it will be a significant plus for those who are contraindicated in heavy loads on the cardiovascular system;
- Focus on working all muscle groups in one workout, which allows you to burn more calories in one workout and speed up your metabolism - this, in fact, is the essence of proper fat burning;
- Minimum Inventory- except for a rug, small dumbbells and great determination, you will not need anything.
- Do not take this program if you are a beginner or have a large excess weight, start with training for beginners;
- Follow the exercises exactly and do not overdo it. If the exercise requires a moderate pace, then this is its essence or it was done in order to take a break before a more active phase;
- Remember that the optimal number of repetitions in one exercise is 10-15, and the maximum time to complete the exercise is 30 seconds;
- The pause between circles should not exceed 30 seconds, and if you are very tired - a minute;
- Do not take too heavy dumbbells - three kilograms is the maximum allowable weight.
Elements of the training program
What will be the final result of the program? Gillian herself will tell you about this in the video below.
The workout begins with a warm-up, which consists of stretching exercises:
- Stretching the neck, which consists of circular movements and tilting the head to the side (30 seconds);
- Stretching the pectoral muscles - stretch your arms behind your back, fold them in the lock and begin to slowly lift up until you feel tension in chest(30 seconds);
- Stretching the oblique muscles of the abdomen - tilting to the sides; one hand on the belt, the second stretch up in opposite side(30 seconds);
- Stretching the front muscles of the thigh - we walk, raising the ankle high to the hand (30 seconds).
First segment of training
Includes the muscles of the arms and legs (shoulders, buttocks and hips). To do this, squats are performed with dumbbell presses and lunges back with dilution of the arms. It should be noted that the first segment is quite energy-intensive, and after the first round of exercises you can feel a noticeable load. But these exercises are specially placed at the beginning of the workout, since the legs are the most large group muscles, so they should be fully loaded first. In addition, the load on the legs will provide additional warming up of the body.
Second segment
dedicated pectoral muscles and the press and includes leg raises and dumbbell flyouts.
Third segment
Again includes arms and legs, but this time more isolated. The circle includes a dumbbell press on the biceps muscles. You will probably think that the dumbbell bench press weighing one and a half kilograms looks frivolous, but here it should be noted that you will not press the dumbbell 10 times, but 5 minutes. The focus on time rather than reps is for the purpose of burning fat and getting rid of flabby arms, not bulking up the biceps.
Fourth segment
Isolates the load on the quadriceps (front of the thighs) and triceps of the arms. The exercises in this block are quite specific - plie squats and triceps presses.
Fifth segment
Entirely devoted to the muscles of the press - there are double twists, and abduction of the leg, as well as the “bar”.
A cool down is a few short aerobic exercises to restore breathing. Below is a video with excerpts from the Jillian Michaels course "No to problem areas" (there is no Russian voice acting in the video). The video shows that most of the exercises require dumbbells.
Before and after: other workouts from Jill
As already mentioned, No Problem Zones is not designed for beginners, so if you are just starting to get into fitness, try the Beginner Shred program, where Jillian will gradually prepare your body and spirit for more serious loads in No Problem Zones.
On the other hand, if you have already mastered this program and you want something new, try the Body Revolution. This is a more intensive program, which is designed for six classes per week.
A feature of the program is the presence of cardio training, which is quite difficult for beginners, but if you have already passed the "Problem Zones" - this is the next step on the way to your ideal body!
I am Jillian Michaels.I am familiar to you as a coach who always achieves his goals.This activity will help you achieveV as soon as possible. I will tell you how to remove the tummy,tighten flabby arm muscles, once and for allget rid of fat folds. I'm with itdid it, you can do it too.
Training program: strength training divided into 7 segments
Lesson duration: 56 minutes
Inventory: dumbbells from 1.5 kg, mat
« No more problem areas» is a unique complex strength exercises, which will undoubtedly appeal to those who do not like lethal cardio loads. However, you can’t call it easy at all, you have to strain and sweat. The name itself No more problem areas” (“No More Trouble Zones”) says that you will effectively work the sides, stomach, hips and arms. At regular performance complex, everything will become more taut and defined. According to reviews, many begin to see clear results after two weeks. No more problem areas».
« No more problem areas” is an hour of training that flies by unnoticed, as a variety of exercises will not let you get bored. And paired with any of Jillian Michaels' explosive cardio programs, you'll get amazing results! Be sure to include " No more problem areas to your list of favorite home workouts.
You need to determine the frequency of the program execution for yourself. For example, if you work out 2-3 times a week, you can add cardio on the other days as well. Also, you can use ready plan training, compiled by Gillian herself, we mean the Slimdown-1 or Slimdown-2 programs (the “ No more problem areas” is included in the schedule of these programs).
By the way, this is another one of Gillian's workouts, which is translated into Russian, but if you like the original voice acting, then this will not be a problem.
As with most of Gillian's programs, inventory " No more problem areas” (“No More Trouble Zones”) is simple: dumbbells and a rug. Choose dumbbells from 1.5 kg to start, but if you can work with more weight, then feel free to increase the load. Just do not forget that dumbbells are needed in almost every exercise, and you will have to cuddle with them throughout the workout. Gillian herself works out with dumbbells weighing 1.5 kg. Working with light weight allows you to do more approaches.
Program " No more problem areas» is not designed for beginners. Of course, this is not the most killer workout Gillian, but minimal training in mind 30 days shred(Slender body in 30 days) or 6 weeks six-pack"(Flat stomach in 6 weeks) worth having. For some exercises, Gillian demonstrates two options for performing ("easier" and for advanced). Choose the one that best suits your fitness level, but watch your technique and control the load on your knees, as there are many different types of lunges included in the program.
After a 5-minute warm-up, 7 segments (circles) will follow, consisting of two repetitions of five exercises for different muscle groups. Let's look at them in more detail.
1st segment« No more problem areas»
In the first circle, the muscles of the buttocks, hips and shoulders are worked out. The exercises are not very difficult, but very effective. There are a lot of our favorite lunges and squats, accompanied by bench presses (as usual, Gillian uses the maximum number of muscles). Back lunges are especially good for the hips, while forward lunges are especially good for the buttocks. For beautiful priests there is nothing better than squats, you will see this by looking at the diagram, where all the muscles involved in these exercises are indicated.
2nd segment« No more problem areas»
The second segment is devoted to the work of the muscles of the chest and abs. Here you will find exercises such as cycling, squirming, folding with dumbbells and, of course, everyone's favorite push-ups. In general, you can find reviews that there are too few exercises for the press in No More Trouble Zones by Jillian Michaels. But if you follow Jill's advice and do any exercise with tight abs, and not just special ones, then make sure that this zone works great here.
3rd segment« No more problem areas»
In the third circle over the buttocks and biceps. Half squat dumbbell press sports nutrition), lunges forward with a bench press, side lunges. Bottom part the body and arms work at the same time all the time, this creates an additional load on the body. The position of the hands while working with dumbbells changes from exercise to exercise, this makes it possible to work out the biceps from different angles.
4th segment« No more problem areas»
The fourth circle is completely devoted to the work of quadriceps and triceps. Feel them, don't stop and relax. Exercises in this segment: squats with lowering dumbbells behind the back, bench press on the triceps in the chair pose, wheel, moving the arms back in a static lunge. This circle is very important to us because weak triceps are flabby old lady arms, who needs them? The quadriceps is a group of muscles in the front of the leg. If you work well with it, you will get a double result. First, beautiful and strong legs. Secondly, the acceleration of metabolism, because this huge muscle requires a lot of energy for its work. By the way, this is an additional argument in favor of strength training. Building up muscle mass you speed up your metabolism.
5th and 6th segment« No more problem areas»
Fifth and sixth circles - we work on the mat, work out the press, oblique abdominal muscles, arms, buttocks, inner and outer thighs, back. For these purposes, Gillian has selected already familiar exercises for you: superman, scissors, plank press, double rise from a prone position, twisting in a plank, wipers. Now is the time to remember why you are doing this. Do not give up! You can't just lose fat in a particular place, you need to train the muscles under it and burn calories.
