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Tae Bo Billy rabin blank ɗin yana son mutane da yawa saboda ta tasiri, samuwa da ƙananan udarnoi. Aikin motsa jiki na Cardio wanda ya dogara da abubuwanda suka shafi harkar karawa da motsa jiki zai taimaka muku wajen ƙona adadin kuzari da kuma matse jiki. Shirye-shiryen tai-Bo wanda ya dace da duka masu farawa da masu ci gaba, kuma babban bidiyo iri-iri zasu taimaka wa kowa don samun ingantaccen saiti.
Tunda yawan karatun youtube ya zama sananne kuma ana buƙata, Billy Blanks suma sun yanke shawarar haɓaka tashar su ta kan layi. Kowane mako zakaran gwajin dafi na Amurka yana fitar da sabon bidiyo, wanda ya hada da duka cikakken shirin horo, da gajerun bidiyo. Duk da shekarunsa (Billy rabin blank din ta zama 61), sananne koci yana cikin yanayi mai kyau kuma baya gushewa wajen motsa mutane zuwa wasanni na yau da kullun.
Shawara ku gwada sabon bidiyon Billy rabin blank tare da tashar youtube. Zaɓinku na zaɓi na shirye-shirye: motsa jiki ba tare da kayan aiki ba, tare da dumbbells, tare da amfani da ƙarin kayan aiki da gajeren aji don yankunan matsala.
Motsa jiki daga rabin rabin Billy ba tare da ajiya ba
1. Tae Bo Advanced Training Generation na Nextarshe (minti 30)
Wannan aikin yana faruwa a babban hanzari kuma ya haɗa da ƙungiyoyin gargajiya na aerobics, plyometric da Martial Arts. Shirin yana amfani da waƙoƙi masu sauƙi, galibi ayyukan da aka tsara don raunin nauyi da riƙe ƙimar zuciya a cikin yankin aerobic. Gajeren sassan plyometric zai ƙara kaya zuwa kwatangwalo da gindi. Ya dace da matsakaiciyar matakin sama.
2. Tae Bo Ciwon Konewa (minti 30)
Wannan salon horarwa ne irin na gargajiya a cikin babban matsayi tare da lodi mai kuzari a sama da ƙananan jiki. Ba kamar shirin da ya gabata na plyometric ba zai kasance a nan don cinya ba kuma ya yi farin ciki Billy Blanks yana ba da kwallaye iri-iri. Wannan zai taimaka ƙona adadin kuzari da ƙarfafa tsokoki a cikin wuraren matsala. Giraura da kafaɗɗen kafaɗa da tsarin murdede kuma suna aiki cikin shirin.
3. Tae Bo Rough and Tough (minti 60)
Idan kana da lokaci, zaka iya daukar shirin awa ba tare da tashin hankali ba. Ta hanyar wannan darasi, ba za ku ƙone calories kawai ba, amma da kyau ƙara jijiyoyin ƙafa, gindi da ciki. Bayan minti 20 na bugun zuciya, zaka sami yanki na mintina 10 a ƙasa don ƙafa. Sa'annan zaku ci gaba da aiki akan ƙona kitse a cikin wani yanayi mafi tsayi kuma kammala ayyukan atisaye a ƙasa don ciki.
Motsa jiki daga rabin rabin Billy tare da dumbbells
4. Tae Bo Extreme motsa jiki (minti 30)
Wannan aikin motsa jiki ne na zuciya tare da dumbbells, wanda ke faruwa a cikin tazara tazara. A cikin mintuna 30 da suka gabata za ku ƙona adadin kuzari kuma kuyi aiki akan yankunan matsala. Musamman nauyi mai nauyi zai sami makamai da kafadu, saboda a lokacin karatun za ku riƙe ƙarin nauyin. Dumbbells na iya ɗaukar ƙananan nauyin 1 kilogiram.
5. Tae Bo Advanced Workout Full (minti 28)
Wani motsa jiki daga Billy rabin blank tare da dumbbells, amma don ƙwararren ɗalibi. A cikin wannan shirin kuna jira babban gudun da karin motsa jiki daban-daban. Aikin ya hada duka na kasa da na sama. Don ɗalibai kuma mafi kyau don ba da fifiko ga dumbbells ƙaramin nauyi.
Aramar motsa jiki tare da Billy rabin blank
Idan ba ku da lokaci da yawa don motsa jiki, to gwada gajeren bidiyo tare da Billy rabin blank don ƙona adadin kuzari da mai, da kuma niyya takamaiman wuraren matsalar. Irin waɗannan shirye-shiryen na iya haɓaka Suparin horo na yau da kullun, don gudana cikin safiya ko waɗancan ranakun lokacin da kun gajarta zuwa aji.
Motsa jiki biyu masu ƙarfi, Tae Bo Billy rabin blank: Bootcamp Shred da Hauka Max
6. Tae Bo Booty (minti 15)
A wannan lokacin na mintina 15 an tattara tasiri motsa jiki: squats, kicks, diagonal lunges, lif lifts akan duka huɗun. Billy Blanks tana ba da nau'in motsa jiki wanda zai ba da ƙarin nauyi ga tsokoki na gindi. Ga ɗayan motsa jiki zaku buƙaci dandamali na bene ko benci.
7. Tae Bo Butt & Bodyananan Jiki (minti 10)
Short shirin don ƙananan jiki ba tare da ƙarin kayan aiki ba. A rabin farko ana jiran squats da kicks a rabi na biyu koci yana bada atisaye a dukkan kafa hudu na cinya da gindi. Horarwa mai sauƙi ce kuma ta dace da kowa. Ci gaba na iya sauƙaƙa wahalar da kansa - ya isa amfani da nauyin ƙafa.
8. Tae Bo Ab Burner (minti 10)
Darasi don tsokoki na ciki tare da dumbbell ko farantin daga sanda. Ana yin babban ɓangaren motsa jiki tsaye a ƙasa sune mintuna 3 na ƙarshe kawai. Mafi yawan gaske, crunches na gargajiya zai motsa jiki ne kawai.
9. Tae Bo 1 akan 1 Cardio Burn (minti 10)
Shortananan motsa jiki tare da girmamawa kan yankunan matsala - cinyoyi, gindi da ciki. A cikin shirin yarinyar da ke nuna motsa jiki da ke amfani da ƙwallan magunguna da ƙwanƙwasa, amma kuna iya amfani da dumbbells kawai. Billy Blanks yana ba da aikin aiki da ƙarfin horo, amma saboda saurin gudu, motsa jiki na iya zama gyrosigma sosai.
Motsa jiki daga rabin rabin Billy tare da sauran kayan aiki
10. Tae Bo Siffar Jiki (minti 30)
A cikin wannan shirin Billy rabin blank da aka yi amfani da shi dumbbells da dandamali. Motsa jiki shine tsaka-tsakin lokacin da kuke buƙatar motsa jiki don ƙona kitse (kamar na plyometric da Tae-Bo) da motsa jiki masu ƙarfi tare da maimaita saurin saurin sautin tsoka.
11. Tae Bo 1 akan 1 tare da Melina (minti 30)
Don wannan aikin za ku buƙaci igiya tsalle, dumbbells, dandamali, mashaya. Koyaya, zai isa ya zama aƙalla dumbbells da dandamali. Billy Blanks yana koyar da azuzuwan ba a cikin rukuni ba, kuma tare da yankinsa, wanda ke nuna madaidaiciyar dabara ta motsa jiki. Shirin ya hada da karfin gargajiya da motsa jiki, da kuma bangarorin Tae-Bo.
12. Tae Bo lankwasa: Koyi Motsi (minti 30)
Aerobic-ƙarfin horo tare da barbell. Za ku yi motsa jiki tare da ƙaramin nauyi (ko da maɓallin kwance), amma a cikin sauri sauri. Duk da amfani da ma'auni, an tsara horon da farko don ƙona kitse.
Bambancin motsa jiki mai matukar tasiri daga rabin Billy mara komai zai taimake ku rage nauyi, kara karfin tsoka mai fashewa da kuma sanya jiki. Ana gudanar da aji kusan ba tare da wata damuwa mai ƙarfi ba, duk da haka, wannan ba zai hana ku cimma nasarar da kuke so ba cikin ɗan gajeren lokaci.
Duba kuma: Core De Force shirin daga Beachbody ya danganta da fasahar martial.
Ba tare da jari ba, Don asarar nauyi, motsa jiki na Cardio