Ayyuka 18 don sautin jiki da aiki akan wuraren matsala daga Christine Khoury

Kristin Khoury (Christine Khuri), shahararriyar mai koyar da motsa jiki, masaniyar kula da fata kuma babbar mai kaunar cakulan. Muna ba da hankalin ku 18 ingantattun motsa jiki daga Christine don ƙarfafa tsokoki, ƙona mai da sautin jiki, wanda ta haɓaka tare da tashar youtube GymRa.

Christine Khoury tana zaune a Los Angeles tare da ɗansa ɗan shekara 13 da Dabbobin gida biyu ƙaunatattu. Ta fara motsa jiki tana da shekaru 20 godiya ga mahaifiyarsa, wanda ke yin yoga da tunani kuma ya dauke ta zuwa azuzuwan aerobics class. Yanzu Christine ne babban koci, Amurka kuma yana karantar da rukuni da daidaikun mutane. A tsawon shekaru, wasannin motsa jiki burinta bai ragu ba: “Ina matukar sha'awar taimakawa mutane su canza rayuwarsu kuma su kara lafiya, “In ji kocin.

Christine Khoury shekaru 48 da siffarta bata iya hassada, kuma mai bayyana 6 kwatankwacin shida ya zama sanannen mai horarwar. Ta lura cewa daya daga cikin mahimman abubuwan da shekarunta ke dashi shine mutane suna daukar sa a matsayin mai iko. "'Yan wasa na galibi ba su san shekaruna ba, in ji Christine, - amma idan suka gano, sai su fara sauraron duk abin da zan fada".

Kuna farin cikin gabatar da motsa jiki daga Christine Khoury, wanda zai zama babban ƙari a cikin aji. Christine mai son ɗaukar lodi ne, don haka waɗannan bidiyo sun fi yawa ikon daidaitacce. Kuna iya yin shirye-shirye ko don haɗa bidiyo na musamman a cikin shirin lafiyar ku. Don wasu motsa jiki kuna buƙatar ƙarin kayan aiki: dumbbells (2-5 kg), bodybar (2,5-6 kg), fitball, expander, roba band, dacewa roba band.

Motsa jiki daga Christine Khuri yayi aiki fiye da minti 30

1. Brutal Cikakken Jiki: Mayar da hankali kan Kafa da Rashin Ciki

  • Calories: 250-300 adadin kuzari
  • Tsawon Lokaci: Mintuna 35
  • Kaya: ba a buƙata
  • Load da cardio

Christine tana ba da horo mai ƙona mai mai minti 35 nauyi asara. Shirin ya kunshi zagaye 5, atisaye 4 a kowane zagaye. Ainihin an kunna kocin a cikin bidiyon horo ne mai ƙarfi, amma don haɓaka bugun zuciya da ƙona ƙarin adadin kuzari da aka ƙara har ila yau wasu motsa jiki na zuciya.

30 Min Motar Jiki a Gida | Ona Calories 250

2. Mutuwar Jikin Gaba Daya Tare Da Dumbbells

wannan trainingarfafa ƙarfin kuzari zai taimaka muku wajen hanzarta saurin kuzari, ƙona kitse da kuma gina tsoka mai na roba. Shirin ya haɗa da keɓaɓɓen atisaye tare da dumbbells, wanda zai yi aiki don matsakaicin adadin tsokoki na darussan rabin awa.

3. Jimlar Motsa Jiki Tare da Dumbbells & Bar Bar

Jimlar Motsa Jiki Tare da Dumbbells - wannan ƙwarewar ƙarfin, inda zaku yi amfani da ƙwarewar gargajiya tare da dumbbells da bodybare don samun jiki mai ɗauke da na roba. Shirin ya dace da matsakaici da ci gaba matakin horo. A cikin wannan shirin Christine tana ba da darasi daban-daban guda 28 masu tasiri don tsokokin hannu, kafadu, ciki, baya, haushi, gindi da ƙafafu.

4. Mafari A Gida Cikakken Jikin Jiki

Wannan ƙarfin horo don mafari da matsakaici matakin horo wanda zai taimaka maka wajen kawar da wuraren matsala. Kamar yadda kake gani, zaku buƙaci Arsenal don ƙarin kayan aiki. Za ku yi aiki a kan dukkan ƙungiyoyin tsoka ta amfani da juriya a cikin nau'i na faɗaɗa, nauyin nauyi da ƙwallon motsa jiki. A cikin mintuna 10 na ƙarshe na Kristen sun shirya atisayen don cikin.

5. Yadda Ake Samun Guda 6: Yoga Inspired Abs da kuma Motsa Jiki

Wannan aikin motsa jiki ya dogara da yoga ya ƙunshi motsa jiki da asanas waɗanda zasu taimaka muku don ƙarfafawa tsokoki kuma don ƙara ƙarfin ciki. Kari akan haka, zakuyi aiki a tsaye kuma ku daidaita kashina, saboda mummunan hali da kasala, suna sa ciki ya zama da yawa. Hakanan yoga taimaka don kawar da ciwon baya da ƙananan ciwon baya.

6. Burnone Matsakaicin Calories Workout Matsakaici

Wannan horo na ƙarfi ga dukkan ƙungiyoyin tsoka na mintina 45 ya haɗa da jerin motsa jiki masu zuwa: squats da huhu tare da jiki, motsa jiki na sama tare da motsa jiki na dumbbells na ciki akan ƙwallon ƙafa, motsa jiki don ƙafafu da gindi a kan dukkan motsa jiki huɗu a kan Mat ɗin ciki. Ana gudanar da shirin cikin nutsuwa ba tare da tazarar cardio ba.

Motsa jiki ta Christine Khuri minti 25-30

7. Matsakaicin Matsakaicin Matsakaiciyar Motsa Jiki

wannan trainingarfafa ƙarfi tare da jiki zai taimake ka ka ƙarfafa tsokoki a cikin jiki duka, amma mafi girman nauyi zai karɓi cinyoyi da gindi. Za ku yi kwalliya iri-iri, huhun huhu da matattun abubuwa tare da zaren jiki a farkon rabin ajin, kuma a rabi na biyu na aji, zaku yi motsa jiki a ƙasa don wuraren matsala.

8. Jimlar Gwaran Jiki Masu Tsayayyar Jiki

Wannan ikon da yake aiki akan shirin zaiyi kira ga duk masoya na motsa jiki tare da mai faɗaɗawa. Christine tana ba da atisayen ƙarfin gargajiya tare da amfani da wannan kayan aiki masu amfani don sautin da ƙarfin tsokoki. Shirin yana da sauƙi, amma nauyin zai dogara ne ƙwarai da irin ƙarfin faɗawarku.

Cikakken Jikin Jirgin Ruwa | Jimlar Motsa Juriya na Jiki

9. Motsa jiki na Tsaka-tsaka: Ciwon Cikakken Jiki

-Ona kitse horo ne na tazara don rage nauyi da sautin tsoka. An sanya shirin a matsayin darasi don ci gaba, amma ya dace da matakin matakin matsakaici. A cikin wannan HIIT-horo suna jiran ku motsa jiki na motsa jiki da ƙarfin motsa jiki tare da dumbbells (mafi kyau don samun nau'i biyu na nauyin nauyi daban).

10. Cikakken Tsarin Jiki na Booarfafa Trainingarfafa .arfafawa

Wannan horo na tazara ya ƙunshi da'irori da yawa na iko kuma darussan aerobic-plyometric don ƙona adadin kuzari da ƙarfafa tsokoki. Christine a duk lokacin zama ya ƙunshi ƙungiyoyi da yawa na tsokoki don hanzarta aiwatar da asarar nauyi da haɓaka sakamakon motsa jiki. A ƙarshe zaku yi atisayen don yankunan matsala akan rug.

11. Fatarshen Fatarfi na ,arshe, Motsa Jiki Gabaɗaya

Shirye-shiryen Ultimate Fat Bunch kawai an tsara shi don ƙona kitse da ƙara matse jiki. Christine ta gina atisaye akan da alternating ƙarfi da zuciya, haɗuwa da shi yafi tasiri don samun sakamako mai sauri. Babu wani sashin jiki da zai ci gaba ba tare da kulawa ba. Mintuna 10 na ƙarshe na aji zaku yi motsa jiki don ciki.

12. Butt Workout Ga Butt Around

Butt Workout aiki ne mai tasiri don motsa jiki don tsokoki na gluteal. Baya ga gindi, zuwa aikin tsoffin kafafu da ciki. Rabin na biyu na shirin yana faruwa a ƙasa. Horarwa yana farawa ba tare da dumi ba, don haka muna ba da shawarar yin dumi kafin aji.

13. Intensive Abs & Core Motsa jiki Yoga Tasiri

Wani motsa jiki bisa yoga, wanda zai taimaka maka ka inganta matsayinka, ka karfafa zuciyar, don kawar da ciwon baya da kuma matse tsokoki na ciki.

Motsa jiki na ɗan gajere daga Christine Khuri: ƙasa da mintuna 20

14. Advanced Work Pack Abs Motsa jiki

Motsa jiki ba tare da kayan aiki ba, wanda ya haɗa da motsa jiki masu tasiri don ƙwayoyin ciki da haushi. A kashin farko na shirin zaku ga abdominals, za ku yi atisaye a bayanku. A rabi na biyu zaku motsa jiki a madauri.

15. Karshen Gyaran Gindi

Wannan shirin ya hada da motsa jiki ga kafafu da gindida ake yi a ƙasa. Kuna jiran liftsun kafa a kowane ƙafa da kuma gefen, Superman, gada. Kuna iya rikitar da aikin, idan kuna amfani da nauyi.

16. Butt & Abs Workout (Ku ƙona Calories 500 daga Matsakaici)

Wannan shirin ya hada da Nau'ikan motsa jiki 3: a cikin matsayi a kan dukkan huɗu a cikin shinge (gefe da classic) da baya. Ayyukan da aka gabatar zasu taimaka muku wajen fitar da tsokokin gindi da na ciki. Bidiyon wani bangare ne na shiri One Matsakaicin Calories 500Zaɓin da aka ambata a sama.

17. Abs & Core Workout (Burnona Calories 500 daga Matsakaici)

Shirin ya hada da da classic motsa jiki ga tsokar ciki da haushi. Wani ɓangare na darussan da aka yi tare da ƙwallon yoga, wasu kuma - a matsayin madauri, ɓangaren yana kan baya kan Mat. Bidiyon wani bangare ne na shiri One Matsakaicin Calories 500Zaɓin da aka ambata a sama.

18. Abs da Core Motsaut (Mafari, A Gida Cikakken Jiki)

Wani ingantaccen motsa jiki ga ciki, wanda ya haɗa da motsa jiki tare da ƙwallon ƙafa, a cikin matsayin madauri ba tare da kayan aiki ba. Zai zama babban ƙari ga kowane shirin. Kuna iya yin zagaye 2 don kyakkyawan sakamako. Bidiyo na daga Mai Farawa A Gida Cikakken JikiZaɓin da aka ambata a sama.

Christine Khoury tayi ingancin ƙarfin horo ga yankuna masu matsala, wanda zai taimaka muku rage nauyi da kuma matse jiki. Bada shawarar canzawa waɗannan bidiyo tare da motsa jiki na zuciya, misali, daga Natalie IKO. Wannan zai taimaka muku sosai gwargwadon iko don yin aiki akan sautin tsoka, ƙona mai da kawar da wuraren matsala.

Hakanan za'a iya yin aikin TABATA mai inganci daga Julia Bognar, haɓaka tare da GymRa.

Leave a Reply