Shirye-shirye 10 daga Falo ta Taswirori: cikakken bayyani na motsa jiki mai tasiri

The bene Yanke - wani bokan malami na kungiyar da kuma na sirri horo, Mahaliccin m DVD shirye-shirye shahararren mashahuran mai koyarwa a Amurka. Paul ya fara aikinsa na ƙwararru a cikin motsa jiki yana da shekaru 19, ya yi hanyarsa daga kiba a lokacin samartaka zuwa ƙwararrun ilimin wasanni.

Bayanin ƙwararrun shirye-shirye 10 daga bene ta taswirori

Gwada shirin bene ta taswirori wanda zai taimaka muku rage nauyi, ƙarfafa jikin ku da don ƙara iri-iri a cikin motsa jiki. A cikin wasu bidiyon Jima'i za ku buƙaci ƙwallayen magani da kettlebell. Idan ba ku da wannan kayan aikin, zaku iya maye gurbin su da dumbbell ko diski daga sanda.

1. Paul Katami - Bootcamp 4x4x2 (Tsarin HIIT)

• Tsawon Lokaci: Mintuna 60
• Kayan aiki: dumbbells

Bootcamp 4x4x2 - wannan shine ɗayan shahararrun kuma motsa jiki mai tsanani Jima'i ta Taswirori. An gina shirin akan ka'idar HIIT, don haka a shirya don yin gumi da kyau. An haɗa jinsi a cikin darasi, plyometric, aerobic da ƙarfin motsa jiki don ƙona mai da tsokoki.

Shirin ya ƙunshi tubalan 5 na motsa jiki 4 kowanne: cardio, ƙananan jiki, jiki na sama da tsokoki. Motsa jiki yana ɗaukar daƙiƙa 60, hutawa tsakanin kowane motsa jiki shine daƙiƙa 15. Horo ya dace kawai don aikin ci gaba, masu son m shirin. Wannan bidiyon za ku iya tuna zaman HIIT tare da Patrick Gudo, wanda muka bayyana a baya.

2. Paul Katami - Band Camp ( horo na aiki tare da faɗaɗa)

• Tsawon Lokaci: Mintuna 47
• Kayan aiki: Faɗar ƙirji, bandejin motsa jiki

Don wannan darasi za ku buƙaci mai faɗaɗa bututu da bandeji mai dacewa. Wannan shine babban ƙarfin horo tare da mayar da hankali ga duk ƙungiyoyin tsoka. Ana iya raba shirin zuwa sassa 5. A cikin kashi na farko za ku yi motsa jiki don babban jiki. A cikin kashi na biyu za ku yi aiki tare da bandeji na roba na motsa jiki don cinyoyi da gindi.

A cikin kashi na uku na Yanke bene an yi atisaye tare da fiɗar tubular da bandeji na motsa jiki don aiki na sama da ƙasa lokaci guda. A kashi na hudu, zaku sake komawa yin aiki na jiki na sama, galibi kafadu da baya. A kashi na biyar da na ƙarshe, zaku yi motsa jiki tare da faɗaɗa akan Mat. Video ne cikakke ga duk masoya na horo na aiki tare da abin sha.

3. Paul Katami - Sculpt ( horo na aiki, ƙarin kayan aiki)

• Tsawon Lokaci: Mintuna 40
• Kayan aiki: mataki, ƙwallon magunguna, dumbbells

Wannan aikin motsa jiki don sautin tsoka zai taimake ka ka zama mai ƙarfi da ƙwanƙwasa. Za ku yi ƙarfi da motsa jiki na motsa jiki da kuma motsa jiki don daidaitawa da daidaitawa. Kusan duk abubuwan da aka tsara na Paul Kata suna ba da damar yin amfani da su lokaci guda ƙungiyoyin tsoka da yawa.

Horon yana da ban sha'awa sosai kuma yana da ban sha'awa, kuma atisayen ba su da yawa. Na farko, kuna yin motsi na asali, sannan ku cika shi tare da gyare-gyare don haɗa ƙarin tsokoki da ƙona iyakar adadin kuzari. Misali, squat na yau da kullun yana juyawa zuwa zama tare da juyawa na gidaje. Shirin ya dace don duk matakan fasaha.

4. Paul Katami Hollywood Bootcamp 4 × 4 (horon kewaya don cikakken jiki)

• Tsawon Lokaci: Mintuna 72
• Kayan aiki: dumbbells

Shirin Hollywood Bootcamp 4 × 4 yadda ya kamata ya haɗu da motsa jiki na cardio da motsa jiki ga jiki duka tare da dumbbells. Yanke bene yana ba da ɓangarorin motsa jiki 6. Kowane aikin toshe ya ƙunshi 4 motsa jiki na minti 1: cardio, motsa jiki don ƙananan jikin ku, jiki na sama da haushi. Ana maimaita darussan a kowace naúrar a cikin zagaye biyu, tsakanin zagaye za ku sami ɗan ƙaramin hutu na daƙiƙa 30.

Wannan aikin yana ba da nauyin cardio-load don ƙona adadin kuzari da horar da nauyi don sautin tsoka da kawar da wuraren matsala. Za ku yi gwagwarmaya tare da karin nauyi da don samar da kyakkyawan jiki na roba. Shirin ya dace da matsakaicin matakin da sama.

5. Paul Katami Hollywood HardBall (Tsarin horo tare da ƙwallan magani)

• Tsawon Lokaci: Mintuna 68
• Kayan aiki: ƙwallan magani, dumbbells

Wannan horon tazara ya ƙunshi tubalan motsa jiki da yawa. Kuna jiran canji na sassan cardio na mintuna 5 da sassan wutar lantarki na mintuna 10 a cikin sassan 3 don kowane nau'in kaya. Ana yin sassan Cardio tare da bukukuwan magani (zaku iya maye gurbin dumbbell ko ma yin motsa jiki ba tare da kayan aiki ba), da kuma sassan wutar lantarki - tare da dumbbells.

Haɗin zafin motsa jiki da motsa jiki mai ƙarfi yana taimaka muku lokaci guda ƙona adadin kuzari da kuma ƙarfafa tsokoki. Za ku haɓaka ƙarfi da juriya, kuma ku ƙirƙiri ƙwaƙƙwaran jiki mai toned. Shirin ya dace da horo na matsakaici da ci gaba.

6. Paul Katami Ab Lab (Motsa jiki don ciki)

• Tsawon Lokaci: Mintuna 30
• Kayan aiki: dumbbells

Shirin Ab Lab kawai ya ƙirƙiri don yin ciki slimmer da fitter. Ƙasar Kata tana ba da zaɓi na mafi kyawun motsa jiki ga Cora, wanda aka tilasta yin aiki duka na waje da zurfin tsokoki na ciki. Kowane motsa jiki yana ɗaukar daƙiƙa 60, tsakanin motsa jiki zai zama ɗan gajeren zama.

Motsa jiki zai iya a raba kashi 3. A cikin kashi na farko za ku yi motsa jiki don jiki a tsaye: juyawa, karkata, matsawa, ɗaga gwiwoyi. A kashi na biyu, Bulus ya yi motsa jiki a matsayi madauri a kan gwiwar hannu da hannaye. Kashi na uku yana ba da motsa jiki a baya. Shirin ya dace da horo na matsakaici da ci gaba.

7. Paul Katami – Fit in 15 (wani Complex short horo)

Wannan saitin gajerun motsa jiki masu tasiri waɗanda aka tsara don waɗanda ba su da lokaci mai yawa don dacewa. Kyawawan irin wadannan shirye-shirye a cikin bambancinsu: zaku iya yin kamar mintuna 15 da awa ɗaya idan kun haɗa duka azuzuwan tare. Kuna jira ikon bidiyo 4 da motsa jiki na aiki da bidiyo 1 tare da yoga.

Don haka, shirin bene ta Taswirori Fit a cikin 15 ya haɗa da motsa jiki masu zuwa:

• Arm (minti 14): don biceps da triceps tare da dumbbells.
• Kirji, Back da kuma Hanya (20 min): ga kirji, baya da kafadu tare da dumbbells.
• core ball (minti 15): don ɓawon burodi tare da ƙwallan magani.
• kafafu da kuma ganima (minti 18): don ƙafafu da gindi ba tare da kayan aiki ba.
• Power Flow (minti 14): yoga don tsokar tsokar jiki, mikewa da daidaitawa.

Shirin ya dace da duk matakan fasaha.

8. Paul Katami - KettleBell Drills (Ayyukan motsa jiki tare da nauyi)

KettleBell Drills Workout cikakke ne, wanda zaku iya amfani dashi don ƙware horo da nauyi. Bidiyo na farko (Clinic) zai taimake ka ka koyi motsi na asali, ana bada shawarar yin farko. Har ila yau hadaddun ya haɗa da horo na asali da kuma sana'a don ɓawon burodi. Kettlebell za ku iya musanya dumbbell, nauyin ya ɗan gyara, amma wannan abin karɓa ne.

A cikin shirin na KettleBell Drills hada da:

• Tsakar Gida Asibiti (minti 35). Tare da Paul Cut za ku sannu a hankali da ƙari don yin motsa jiki na asali tare da nauyi. Su ne manufa domin sabon shiga.
• Tsakar Gida Magunguna Motsa jiki (minti 35). Ƙarin horarwa mai rikitarwa, wanda ya haɗa da tarin motsa jiki da mafi girman ƙimar aiki. Shirin yana da ƙarfi, amma yanayin iko ne. Dace da horo matakin matsakaici.
• Tsakar Gida core Magunguna (minti 15). Wani ɗan gajeren motsa jiki don tsokoki na ciki, da haushi, gaba ɗaya ya wuce a ƙasa.

9. Paul Katami – KettleBell Combos (Transing with weights)

Wannan wani shiri ne mai nauyi wanda Paul Kata ya haɓaka. Yana faruwa ta irin wannan hanya tare da bidiyon gabatarwa don masu farawa da kuma wasan motsa jiki na kari don ɓawon burodi. Lura cewa asibitin bidiyo na shirin KettleBell Drills da KettleBell Drills Combos duka. Kafin aiwatar da babban shirin tabbatar da yin wannan aikin.

Baya ga Clinic a cikin shirin KettleBell Combos sun haɗa da sabbin bidiyoyi guda biyu:

• Tsakar Gida Drills Combos (minti 40). Matsakaicin motsa jiki fiye da KettleBell Drills Workout. Ya haɗa da motsa jiki na motsa jiki da haɗin gwiwa tare da nauyi.
• Tsakar Gida core Haduwa (minti 17). Aikin motsa jiki don tsokoki na ciki, da haushi, za ku yi motsa jiki a tsaye da kwance a ƙasa.

10. Paul Katami – Burn & Gina (Aiki tare da giru da famfo)

Don gudanar da wannan shirin za ku buƙaci kettlebell da dandamalin haɓakawa. Kafin yin babban aikin motsa jiki, wanda zai taimaka maka wajen bunkasa jimiri, ƙone mai da inganta jiki, tabbatar da yin Clinic na bidiyo. Kuma kar ku manta da kyautar motsa jiki na musamman don tsokoki na ciki.

Don haka, shirin Ƙona & Gina ya hada da:

• Clinic of Burn & Gina (minti 25). Wannan darasi zai taimake ka ka mallaki duk motsi na asali tare da mataki da yarinya da madaidaicin dabarar motsa jiki. Hakanan ana iya danganta asibitin zuwa cikakken darasi na masu farawa.
• Ƙonawar motsa jiki & Gina (minti 80). Ingantaccen motsa jiki iri-iri ya haɗa da tubalan motsa jiki daban-daban guda bakwai: aerobic, ƙarfi, har ma gauraye.
• bonus Abs Burn & Gina (minti 20). Toning motsa jiki don tsokoki na ciki, da haushi.

Fara rasa nauyi tare da kocin mai kwarjini Paul Kata. Its high quality-, da kyau-tsara da shirye-shirye iri-iri zai taimaka muku da sauri cimma burin ku.

Dubi kuma: Bayanin motsa jiki mai tasiri daga kocin Poland Eva Khodakovskaya.