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Akwai lokaci mai yawa don dacewa? Ko neman shirin don fadada manyan ayyukansu? Sannan muna ba ku hadaddun motsa jiki na HIIT na mintina 10 don raunin nauyi, samuwar wani nau'in adadi kuma kona kitse da sauri.
Bayanin Shirye-shiryen 10 Magani na Minti: Babban Taron Tazarar Tazara
10 Minute Solution jerin shirye-shirye ne waɗanda suka haɗa da gajeren gajere daban-daban. A yau za mu mai da hankali kan Hadaddiyar Tazarar Tazarar Riko, wanda ya ƙunshi bidiyo mai ƙarfi biyar. Horon tazara shine mafi yawa tasiri hanyar kona kiba da kuma matse jiki cikin kankanin lokaci. Shirin kwararren mai horarwa ne Lisa Kinder. Wataƙila baku haɗu da ita ba a baya, amma ana iya kwatanta salon tafiyar da darasin ɗin da Cindy Whitmarsh.
An gina shirin ne bisa tsarin koyar da TABATA. Kowane bidiyo na minti 10 ya haɗa da motsa jiki daban-daban 8. Za ku sami 20 seconds don shiga cikin zurfafawa kuma 10 seconds hutawa. Ba kamar TABATA na gargajiya ba kowane motsa jiki ana maimaita shi ta hanyoyin biyu, ba takwas ba. An sanya shi don saduwa da horo na minti goma. Za ku sami hanyoyi 16 na motsa jiki, waɗanda ke bin juna - ba a samar da tsayayyun tashoshi ba. Amma tun da azuzuwan gajere ne, ga ƙwararrun masu sha'awar motsa jiki, ana sauya su cikin sauƙin isa.
Hadadden Maganin 10 Minute ya haɗa da horo na tazara mai ƙarfi 5. Dukkanin ajuju an ginasu akan ka'ida daya, bidiyon yana wuce minti 10.
- HITTA 101: tarbiyyar dukkan jiki.
- Upper jiki HIIT: saitin motsa jiki tare da mai da hankali akan babba.
- Rock kasa HIIT: darasi tare da girmamawa akan cinyoyi da gindi.
- AB HIIT: motsa jiki don ciki, wanda ya haɗu da motsa jiki da motsa jiki don ɓawon burodi.
- HIIT Fashewa: motsa jiki na motsa jiki don ƙona kitse, musamman a ƙasan sashin jiki.
Don azuzuwan ba kwa buƙatar kowane kaya, za ku ma'amala da nauyin jikinsa. Shirin ya dace da tsaka-tsakin matakan ci gaba.
Kuna iya yin duk minti 50 gaba ɗaya, kuma za ku iya zaɓar raba minti 10 kawai. Lisa Kinder tana ba da kyauta gajeren dumi da kuma jinkirtawa, saboda haka yana yiwuwa ya fi kyau a dumama kafin kuma a shimfida bayan motsa jiki. Muna ba ku shawarar ku kalli: miƙawa bayan motsa jiki tare da Olga Saga.
Fa'ida da rashin fa'idar shirin
ribobi:
1. HIIT horo shine hanya mafi inganci don ƙona kitse, haɓaka ƙimar jiki da bawa jiki damar yin sauti. Kara karantawa game da wannan a cikin labarin: dalilai 10 don yin horon HIIT.
2. An rarraba hadaddun zuwa zaman horo na 5. Za kuyi aiki akan waɗancan sassan jikin da suke gani mafi matsala.
3. Darussan suna ɗaukar mintuna 10 ne kawai. Kuna iya haɗa su da kanku ko ƙara zuwa horo na farko.
4. Bazaka batar da dakika daya a banza ba, azuzuwan suna da ƙarfi sosai, don haka koda aikin minti 10 ne mai wahala zai isa don cimma sakamako
5. Ba buƙatar ƙarin kayan aiki ba, zaku yi amfani da nauyin jikinku.
fursunoni:
1. Motsa jiki yana da matukar girgiza, ya dace mutanen da aka horar ba tare da matsaloli tare da haɗin gwiwa da baya ba.
2. Sauyin motsa jiki da ake samu a cikin irin waɗannan shirye-shiryen ba koyaushe bane. Kafin aji tabbatar da duba bidiyo akan batun motsa jiki dabarun motsa jiki.
3. shortan gajeren dumi da ɗorawa.
Shirin minti goma tare da Lisa Kinder tabbas zai sami wuri a cikin laburaren motsa jiki. HIIT horo shine hanya tabbatacciya don gina ƙirar jiki mai inganci a gida.
Duba kuma: Tsarin jiki mai tsananin numfashi - TABATA Amy Dixon.