Motsa jiki na awa 12 don raunin nauyi da sautin tsoka daga tashar Youtube 1 Motsa jiki a Rana

Motsa jiki tsawon sa'a? Sannan adana sabon zaɓin shirye-shiryen mu don rage nauyi da sautin jiki, tashar youtube 1 Motsa jiki a Rana. Wadannan bidiyon sun dace da makon horo kuma zasu zama kyakkyawan zaɓi don ƙona adadin kuzari bayan hutu "Saarow".

Zabin manyan motsa jiki

A cikin wannan bita muna ba da tsawan awa na horo na tazara wanda aka tsara don ƙona adadin kuzari, sautin tsokoki da kawar da wuraren matsala a kan makamai, ƙafafu, da ciki. Tashar koyawa tana ba da motsa jiki tare da nauyin jikinsa wanda ke gudana tare da madaidaiciyar tazarar tazara. Gaba ɗaya, bita ya gabatar 9 motsa jiki da kuma 3 na ƙananan tasirin motsa jiki.

Shirye-shiryen fasali:

• Tsawon horon shine mintuna 55-90
• Kewayen ka'idar tazara
• Haɗa motsa jiki na motsa jiki da motsa jiki don ƙona kitse da kawar da yankuna masu matsala
• Ainihin, ana yin motsa jiki tare da nauyin jikinsa, amma wani lokacin zaku buƙaci dumbbells
• A duk bidiyo kuna jiran irin wannan aikin
• Classes sun dace da matakin horo sama da matsakaici

Kuna iya yin atisayen wannan jerin sau 1-2 a mako idan kuna da lokaci akan irin wannan gajeren zaman. Ko aiwatar da shirye-shirye a waɗancan kwanaki lokacin da kuke buƙatar tsananin ƙona calories (misali, bayan hutu ko bayan dogon hutu). Ba'a ba da shawarar yin irin wannan horon sosai fiye da sau 3-4 a mako.

1. Motsa jiki na HIIT (minti 60)

Wannan aikin motsa jiki mai ƙarfi ya ƙunshi zagaye uku. Ana yin motsa jiki bisa ka'idar tazara (aikin dakika 30 / sakan 10 sauran). Ba'a buƙatar kaya.

Tsarin horon:

• 1 zagaye (mai ƙone jiki): squats tare da tsalle waje, hakar rami, turawa + kare na ƙasa, juyawa, juyawa baya. Zagaye na 4 an maimaita da'ira.

• Zagaye 2 (motsa jiki ya motsa): tsallake darasi na digiri 180, mirgine baya, tsalle a cikin shinge da Dambe. Zagaye na 3 ya sake zagaye.

• Zagaye 3 (cardio, mai ƙona): gudu tare da ɗaga gwiwoyinsa sama, skater, wasan ƙwallon ƙafa, Gudun a kwance, mai tsalle tsalle Jack. Zagaye na 4 an maimaita da'ira.

2. Jimlar Gwajin Jiki (minti 60)

Wannan aikin motsa jiki ya ƙunshi zagaye 4 don yankuna masu matsala (saman, ƙasa, KOR), wanda ya ƙare da m cardio. Darasi don makamai za ku buƙaci dumbbell.

Tsarin horon:

• 1 zagaye don kafafu (kafafu masu kisa): squats, squats tsalle tare da gada, lunges. Ana maimaita zagaye a zagaye 3.

• Zagaye 2 na hannaye (tankin hannu): dumbbell benci latsa don kafadu, turawa, juya turawa daga kujera, madaurin baya, dagawa kan biceps. Ana maimaita zagaye a zagaye 3.

• 3 zagaye don Cora (ainihin aiki): tsalle zuwa cikin katako, Keke, ɗaga kafa, juya ƙwanƙwasa. Ana maimaita zagaye a zagaye 4.

• Zagaye 4 na zuciya (mai kammala kitsen zuciya): yana gudu tare da ɗaga gwiwoyinsa da ƙarfi, gwiwoyi + ja gwiwoyi zuwa kirji a cikin katako, tsalle Jack, skater. Ana maimaita zagaye a zagaye 4.

3. Calorie Torching Cikakken Motsa Jiki (minti 55)

A wannan motsa jiki na motsa jiki zaku sami motsa jiki zagaye 5 na mintina 10, tare da yin wasu atisaye 2-3: motsa jiki da motsa jiki don sautin tsoka. Ba'a buƙatar kaya.

Tsarin horon:

• 1 zagaye don ƙona mai (mai kisa): bugun squat + tsalle, tsalle a cikin madauri. Ana maimaita zagaye a cikin da'ira 7.

• 2 zagaye cikakke jiki (kewaye da fan): dawo da baya + gwiwa zuwa kirji, tafiya zuwa mashaya, tsallake digiri 180. Ana maimaita zagaye a zagaye 3.

• 3 zagaye don ƙananan jiki (ƙananan fan): sumo squat, skater, wanda aka fi sani akan 'yan jaridu, masu motsa jiki. Ana maimaita zagaye a zagaye 3.

• 4 zagaye don yankuna masu matsala a tarnaƙi (gefen gefe): Keke, lunge na gefen, ƙafa ya juya zuwa gefe don ƙwanƙwasa tsokoki. Ana maimaita zagaye a zagaye 3.

• 5 zagaye don ciki (kisa abs): igiya mai tsalle, juyawa, dagawa kafa don kasan abs. An maimaita zagaye a zagaye 5.

4. Cikakken Jiki na Kona Kitsen (minti 60)

A wannan darasin za ku samu 'yan zagaye na wuraren matsalar mutum daya: zagaye na farko da na biyu don kafafuwa da gwatso (zuciya + karfi), zagaye na uku na hannaye, kafadu, da kirji, ciki zagaye na huɗu da haushi . Kowane zagaye ana maimaita laan laps. Don zagaye, kuna buƙatar dumbbell.

Tsarin horon:

• 1 zagaye (kisa kafafu): motsa jiki, squats, squats squats + tsalle, sumo squat, sumo squat tsalle tare da kwallon kafa a guje. An maimaita zagaye a zagaye 2.

• Zagaye 2 (kafafu masu kisa): gaba lunge, lunge gefe, hancin hanji, burpee + tsalle hanji, gada, daga ƙafa a ƙafafu huɗu don gindi, satar ƙafa a ƙafafu huɗu a cikin hanyar gada mai tsaye tare da ɗaga kafa. An maimaita zagaye a zagaye 2.

• 3 zagaye (makamai masu kisa): tura-UPS, daga dumbbells na biceps, juya tura UPS daga kan kujera, dumbbell benchi latsa kafadu. Ana maimaita zagaye a zagaye 3.

• 4 zagaye (abs kisa): bugun jariri, matse matsi, tashin duwawun a cikin katako na gefe, yana karkatar da kai a cikin madauri. Ana maimaita zagaye a zagaye 3.

5. 1000 Calorie HIIT Motsa jiki Babu kayan aiki (minti 80)

Wannan ƙarancin motsa jiki na motsa jiki na tazara 1000. Za ku ga motsa jiki zagaye 5, kowane zagaye yana ba da shawarar mai da hankali kan wani sashin jiki na musamman kuma a maimaita shi cikin zagaye 4.

Tsarin horon:

• Zagaye 1 (mai da hankali kan kafafu): squat + ƙwace ƙafa, dusar kankara, gangara zuwa ƙafafu, suna tsalle digiri 180.

• Zagaye 2 (mai da hankali kan ƙafa): komawa baya + daga kafa, burki + huhun huhu, huhun gaba, yana gudu tare da daga gwiwoyinsa sama.

• 3 zagaye (tare da girmamawa akan ciki): Gudun kwance, skater, jan gwiwoyi zuwa kirji a cikin katako, tana karkatar da kai a cikin madauri.

• 4 zagaye (tare da girmamawa akan ciki): mirgine a baya, tsalle a cikin shinge, keken, juyawa a gefenta.

• 5 zagaye (mayar da hankali kan hannaye): tsalle igiya, tura-UPS, tsalle Jack, juya tura-UPS daga kujera.

6. Fatimar HIIT Motsa jiki (minti 60)

A cikin wannan shirin kuna jiran bangarori masu zuwa: cardio (minti 10), ƙananan jiki (minti 20), ciki (minti 10), na sama (minti 20). Don motsa jiki zaku buƙaci dumbbells.

Tsarin horon:

• 1 zagaye (cardio): bambancin bambancin tsalle, gudu da sauri, podprugin, burpee. Kowane motsa jiki ana yin shi sau 1, tsawon zagaye na minti 10.

• 2 zagaye (ƙafafun kafa): lunges gaba, squat + ƙwace ƙafa zuwa gefe, ƙwanƙwasa ƙafa zuwa gefe a kan dukkan ƙafafun ƙafafun ƙafafun kafa biyu a kowane ƙafa, gada, daga ƙafa a gefe, sumo-squat. An maimaita zagaye a zagaye 2.

• 3 zagaye (wasan motsa jiki): Keke, wanda aka ji daɗi a latsa, ɗaga ƙafafun kafa na baya, juya baya, juyawa a madauri a gwiwar hannu na, juyawa zuwa gefe a cikin madaurin, karkatar da gwiwar gwiwar gwiwa da ke kwance a gefen ka, Superman. An maimaita zagaye a zagaye 2.

• 4 zagaye (makamai): Dambe, tura-UPS, dumbbell benci dannan kafadu, Dambe, turawa + kare kare, daga dumbbells, katako mai tafiya, juya tura UPS daga kujera. An maimaita zagaye a zagaye 2.

7. Ranar Bayan Yaudarar Abincin Abinci (minti 60)

Horon ya ƙunshi sassa biyu: motsa jiki na motsa jiki na mintina 30 don yankunan matsala + cardio na minti 30 don ƙona mai. Kuna iya gudanar da sassan biyu a lokaci ɗaya ko don raba shi zuwa safe da maraice.

Tsarin horon:

• Cikakken jiki (motsa jiki don sautin tsoka): sumo squat, squat + ƙwace ƙafa zuwa gefe, huɗu masu juzu'i, karkata zuwa ga shugabanci kishiyar tura-UPS daga kujera, turawa, Bicycle, gluteal gada, ƙafafun kamewa zuwa gefe akan duk huɗun. Ana maimaita zagaye a zagaye 3.

• Cardio yana ƙona mai (aikin motsa jiki): Gudun maraƙin zahlest, yana gudu tare da ɗaga gwiwoyinsa sama, tsalle tare da juya jiki, tsalle Jack, burpee, tsalle a cikin madauri, skater, Gudun kwance. Ana maimaita zagaye a zagaye 3.

8. Calorie HIIT mai ƙwanƙwasa HIIT Motsaut (minti 1000)

Wannan aikin na adadin kuzari 1000 ya haɗa da zagaye na motsa jiki na 3 don takamaiman yankuna, wanda ke canza iko da bugun zuciya-nauyin tare da nauyin jikinsa. Ba'a buƙatar kaya.

Tsarin horon:

• 1 zagaye (kafafu da butt toning + mai ƙone cardio): a wannan zagayen, sauran motsa jiki na motsa jiki da motsa jiki don cinyoyi da gindi. Zagaye yana ɗaukar minti 20.

• Zagaye 2 (kayan aikin makamai): wannan zagaye ya hada da Dambe, turawa, baya turawa, tafiya a madauri. Zagayen yana ɗaukar mintina 15.

• 3 zagaye (lebur + abs kitsen mai mai ƙona): a cikin wannan zagayen, sauran motsa jiki na motsa jiki da motsa jiki don ciki a ƙasa. Zagayen yana ɗaukar mintina 30.

9. Motsa jiki na HIIT + Butt, Cinyoyi, Abs (minti 60)

A cikin wannan horo na tazara, motsa jiki na motsa jiki don yankuna masu matsala madadin tare da motsawar zuciya. Wani muhimmin bangare na motsa jiki yana kan bene, girmamawa yana kan cinyoyi, gindi da ciki.

Tsarin horon:

• 1 zagaye (aikin motsa jiki): zaku fara horo tare da motsa jiki mai ƙarfi don ƙona adadin kuzari da haɓaka kuzari. Zagayen yana ɗaukar mintina 7.

• Zagaye 2 (atisayen cinyoyi da gindi): to, zaku motsa jiki don cinyoyi da gindi, gami da yanayin ɗabi'a. Zagayen yana ɗaukar mintina 30.

• 3 zagaye (motsa jiki don ɓawon burodi a sanduna): kammala horo da mai ƙone tazara uprajneniyami zuwa haushi. Zagayen yana ɗaukar mintina 15.

Impactananan tasirin motsa jiki

1. 700 Calorie Burn Low Impact HIIT Motsaut (minti 90)

Motsa jiki mara tasiri kenan wanda ya dace da waɗanda basa cin nauyi. Kuna jiran awanni 1.5 na kyawawan motsa jiki ba tare da tsalle ba. Shirin ya ƙunshi zagaye uku, zaku iya zaɓar ɓangarori masu ban sha'awa kawai, idan babu lokaci don shiga cikin awa 1.5. Don zagaye, kuna buƙatar dumbbell.

Tsarin horon:

• 1 zagaye don ƙafa (ƙafafu & butt toning exercises): kullun zuwa gefe, wurare daban-daban da huhu, ƙafafun kafa a kwance a gefenku kuma duk huɗun bambancin gadoji. An maimaita zagaye a zagaye 2, jimlar lokacin zagaye kusan minti 40.

• Zagaye 2 don hannaye (kayan motsa jiki): motsa jiki tare da dumbbells, motsa jiki na motsa jiki, Dambe, motsa jiki a madauri, tura-UPS. An maimaita zagaye a zagaye 2, jimlar lokacin zagaye kusan minti 25.

• 3 zagaye zuwa ciki (aikin motsa jiki) ayyuka daban-daban na Cora suna tsaye a ƙasa, a madauri. An maimaita zagaye a zagaye 2, jimlar lokacin zagaye kusan minti 25.

2. Lowananan Tasirin Cardio da Mafarin Motsa Jiki (Minti 75)

Wannan aikin motsa jiki mara tasiri, babu damuwa akan gwiwoyi. Aiki yana da nutsuwa, yana ba da darussa iri-iri don yankunan matsala. Wani muhimmin ɓangare na horon yana faruwa a ƙasa. Babu huhun huhu da kujeru, saboda haka yana da aminci ga mahaɗan.

Tsarin horon:

• 1 zagaye (ganima kisa): gada, madaidaiciyar gada daga ƙafafun kafa huɗu a kwance a gefenku. An sake maimaita zagaye a zagaye na 4, zagaye yana ɗaukar minti 20.

• Zagaye 2 (tankin makamai): tafiya cikin madauri sama da ƙasa, juya tura kujerar UPS tura-UPS. An sake maimaita zagaye a zagaye 3, tsawon lokacin zagaye kusan minti 10.

• 3 zagaye (ƙananan tasirin mai ƙonawa): tafiya a cikin sandar + tura-UPS, Superman, katako na gefe, karkatar da kaikaice a cikin madauri, kafa yana dagawa a cikin katako, yana daga kafafuwa yayin kwanciya a bayanta. An sake maimaita zagaye a zagaye na 4, zagaye yana ɗaukar minti 20.

3. Impananan Tasirin Motsa Jiki (minti 55)

A wannan motsa jiki babu motsa jiki mai motsa jiki, kawai motsa jiki don sautin tsoka. An rarraba shirin zuwa sassa 3 daidai da yankunan matsala.

Tsarin horon:

• 1 zagaye (ƙafafun kafa): huhu, kumburi, jujjuya kafa, daga kafa da gadoji don kwatangwalo da gindi. Zagaye yana ɗaukar minti 20.

• 2 zagaye (aikin motsa jiki): ya haɗa da motsa jiki don ciki da haushi, galibi a ƙasa. Zagayen yana ɗaukar mintina 10.

• 3 zagaye (motsa jiki): darussan don makamai tare da dumbbells da nauyi asara. Zagayen yana ɗaukar mintina 15.