Contents
21 Day Gyara shine cikakken shirin sati uku daga BeachBody. Karatun ya hada da ajujuwa 11 manya ga dukkan jiki karkashin jagorancin kocin Autumn Calabrese. A yau za mu gaya muku dalla-dalla game da kowane motsa jiki, saboda kowannensu na iya jagorantarku zuwa burin da ake so.
Don haka, hadaddun ya kunshi motsa jiki 10 daban-daban. Duk zasu wuce minti 30banda darussa a kan latsawa (Gyara 10 na Minti Don Abs) - tsawon minti 10. Kowane motsa jiki yana da cikakken zaman kansa, wanda shine dalilin da ya sa muke ba ku taƙaitattun kwatancen su. Daga cikin waɗannan nau'ikan zaku iya zaɓar mafi amfani ku darussa. Arin bayani game da shirin da kansa za ku iya karantawa a cikin labarin: bayyani game da shirin 21 Day Gyara.
Yawancin horo ya dace da duka masu farawa da masu ci gaba. Shirin yana ba da gyare-gyare da yawa na darussan don haka za ku iya daidaita wahalar da kanku. Koyaya, gabaɗaya magana, wannan an tsara shirin don ƙaƙƙarfan matakin matsakaici.
Kara karantawa game da tsarin abincin 21 Gyara Day
Ranar 21 Gyara: bayanin horo
1. Dirty Talatin
Trainingarfafa ƙarfi tare da dumbbells ga dukkan jikinku. Duk motsa jiki ya ƙunshi ƙungiyoyin tsoka da yawa. Misali, zaku yi squats-sumo kuma a lokaci guda a tsaye dirka dumbbells zuwa kirjinsa. Wannan zai taimake ka don amfani da mafi yawan adadin tsokoki kuma kuyi aiki tare da dukkan bangarorin matsalar jiki.
Horar da Dirty Talatin ya kasu kashi 4. A kowane bangare, motsa jiki guda biyu anyi a zagaye biyu. Duk sana'a faruwa a cikin nutsuwa, cardio da tsalle akan tsarin karatun. Kuna buƙatar dumbbells ko faɗaɗawa don zaɓa daga, da kuma Mat a ƙasa.
Dirty Talatin 21 Day Gyara ya dace da waɗanda suke so su ƙarfafa tsokoki a ko'ina cikin jiki da kuma tsaurara wuraren matsala.
2. Fiananan Gyara
Horar da ƙarfi don ƙananan jiki tare da dumbbells ko fadada kirji. Za ku yi motsa jiki wanda zai taimake ku yi kwatangwalo da gindi da na roba. Zaman yana gudana a matsakaiciyar tafiya, amma tashin hankali akan tsokar da zaku ji yana da girma. A karshen wasu darussan Kakaworo yana kara wani tsayayyen kaya, don haka yana wahalar da kayan.
Fiananan Gyara ya haɗa da sassan 4. A kowane bangare zaku sami motsa jiki guda biyu waɗanda ake yi a layi biyu. Za ku aiwatar da gyare-gyare daban-daban na huhu da squats tare da dumbbells da expander. A ƙarshe zaku motsa akan Mat don ƙarin nazarin tsokoki na ƙananan jikin.
Fiananan Gyara ya dace da waɗanda suke so su ƙarfafa ƙananan jiki da ƙarfafa tsokoki na cinyoyi da gindi.
3. Babban Gyara
Horar da ƙarfi don jikinka na sama: hannaye, kafadu, kirji, baya da ɓacin jiki. Kuna jiran adadin motsa jiki tare da dumbbells ko fatar kirji don sautin tsoka. Darasin kuma ya shiga cikin natsuwa: babban girmamawa shine akan nauyin iko. Ba za a iya kiran horo mai rikitarwa ba, yana da damar zuwa kowane matakin horo. Ana ba da shawarar yin amfani da nau'i biyu na dumbbells, masu nauyi da ƙanana, gwargwadon takamaiman aikin.
Darasin ya kunshi bangarori biyu. A kowane bangare zaku yi atisaye 5 a zagaye biyu. Kashi na farko na wani hadadden kaya, kuna jiran katako, tura-UPS, ja dumbbells a gangara, dumbbell bench press press tsaye. Kashi na biyu ya hada da motsa jiki biyu, dumbbell bench press pullover da daga dumbbells a gabanka.
Babban Gyara ya dace da waɗanda suke so su koya daidai makamai, kafadu da baya, wanda shine babban kaya. Yin aiki a kan tsokoki na ciki a cikin wannan shirin na al'ada ne.
4. Barre Kafa
Motsa jiki na Barna don ƙananan jiki zai taimaka muku samun ƙananan tsokoki. Kuna iya yin shi ba tare da dumbbells da hopping ba a hankali a hankali. Amma a shirya yin aiki tukuru a Lokacin kaka sun shirya muku gwaji na gaske. Ba kawai za ku yi atisayen gyare-gyare na yau da kullun ba ne kawai, amma ku ƙara nauyi a cikin sigar motsawa da “motsa jiki” da tsayayyun abubuwa. Bayan kowane bangare na motsa jiki tsokoki zasu fashe da wuta.
Kuna jiran, bisa ka'ida, motsa jiki na yau da kullun: squats, lunges, kafa na daga tsaye, yana ɗaga ƙafafunsa duka huɗu, da dai sauransu. nauyi mai nauyi akan ƙananan ɓangaren jiki.
Legafafun Bare na 21 Gyaran Gyara sun dace da waɗanda suke so su inganta fasalin kwankwason ku da gindi, amma kuma don cimma buri kafafu masu kyau da siriri.
5. Flat Abs Gyara
Horarwa don haɗakar haɓakar tsokoki na ciki: madaidaiciya, mai jujjuyawar tsokoki. Kuna kula da duka babba da ƙananan latsawa da gaske ƙarfafa tsokoki a cikin wannan yankin matsala. A farkon rabin shirin kuna jiran LDLs waɗanda aka yi daga tsaye da kuma matsayin sandar. A sashi na biyu na darasin zaku jujjuya tsokokin ciki, kwance akan kilishi. A cikin horo ya haɗa da ƙarfin horo kawai ba tare da zuciya ba, duk da haka, wannan nauyin zai isa ga tsokoki masu ƙonewa daga damuwa.
Shirin ya ƙunshi sassa 5 na motsa jiki 2 a kowane. Wadannan darussan guda 2 zaku yi a zagaye biyu na minti daya domin kowane motsa jiki. A ƙarshen aji, za'a sami ƙarin kashi tare da motsa jiki masu rikitarwa zuwa tummy
Flat Abs Gyara ya dace da waɗanda suke son ganin abin da ake so 6 fakitin ciki. Koyaya, idan kuna son rashin, kwayar motsa jiki na Pro kuma bai kamata a manta dashi ba.
6. Gyara Minti 10 Ga Abs
Wannan gajeren horo kuma an tsara shi ne don tsokoki na ciki. Duk mintuna 10 suna kan tabarma, atisayen da aka ba da shawara zai taimaka muku don ƙarfafa tsokoki na ciki da ƙananan. Darasin ya ƙunshi maimaita maimaita biyu na mintina 5. Ainihin, darussan sune misali crunchie tare da matsayi daban na kafa. Yana ba da haske da sauye-sauye masu sauƙi na darussan, za ku iya zaɓar zaɓin da ya dace
10 Gyara Mutu don Abs dace da waɗanda suke shirye don kowace rana bayan babban motsa jiki don ci gaba da haɓaka tsokoki na ciki na mintina 10.
7. Gyara Cardio
Wannan aikin motsa jiki ne wanda ya danganci nauyin girgiza don ƙona kitse da hanzari na metabolism. Duk cikin karatuttukan zakuyi aiki a mafi girman bugun zuciya, kuma kawai a ƙarshen ƙarshen ɗan ƙasa kaɗan. Ga masu farawa horo horo na iya zama mai rikitarwa, amma idan kuna yin atisayen a cikin sauƙin yanayi, don ɗaukar shirin zai kasance ga kowa.
Horar da Cardio Gyara ya haɗa da sassan 4. A kowane bangare za'a sami motsa jiki guda biyu wadanda ake maimaita su sau biyu. Bayan sassa huɗu, zaku karɓi katako na mintina biyu. Abu mafi mahimmanci don tsira da sassan farko na farko, sannan saurin motsa jiki zai sauke kadan.
Cardio Gyara ya dace da waɗanda suke so don ƙona kitse, saurin saurin metabolism da inganta karfin zuciya da jijiyoyin jini.
8. Plyo Gyara
Plyo Fix horon horo ne na tazara. Jiran ku yawan tsalle da kuma saurin gudu. Ba kamar Cardio Fix ba, wanda aka ambata a sama, a cikin wannan darasin, zaku zama mafi tsayawa da hutu. Bayan kowane motsa jiki na dakika 30 na dakika 30 huta. Amma darussan da ke cikin Plyo Gyara yafi tsanani. Wannan shirin na plyometric bai dace da waɗanda ke da matsala da gwiwoyi da haɗin gwiwa ba.
Motsa jiki ya ƙunshi sassa 6. Kowane bangare ya haɗa da motsa jiki 2 waɗanda aka yi a layi biyu. Saboda motsawar tsalle-tsalle Plyo Fix ya bayar nauyi a kan ƙananan ɓangaren jiki. Amma banda wannan, waɗannan aikin motsa jiki suna ba ka damar rage ƙarar cikin jiki.
Plyo Gyara daga 21 Day Gyara ya dace da waɗanda suke son ƙona kitse da don daidaita suran kafa da gindi. Kuma waɗanda ba a hana su motsa jiki.
9. Jimillar Gyaran Jikin Jiki
Aikin Bosu na jiki duka ana gudanar dashi cikin sauri. Za ku yi amfani da dumbbells don ɗaga zuciyar ku, ƙona kitse da kuma hanzarta saurin aiki. Ayyukan motsa jiki suna haɗuwa tare da iko wanda zai taimaka maka ba kawai rage nauyi ba amma har ma don ƙarfafa tsokoki na duka jiki. Horarwa yana cin kuzari sosai, don haka idan kana so ka rage kayan, yi aikin motsa jiki.
Jimlar Gyaran Jikin Gyaran Jiki ya ƙunshi sassa 4. Kowane bangare zai zama motsa jiki 2 da aka yi a zagaye biyu. Kashi na karshe yana kan Mat: yana ba da motsa jiki don tsokoki na ciki. A wannan lokacin zaku iya shan iska bayan m zuciya
Motsa jiki na Jikin Jikin Gyaran jiki duka ya dace da waɗanda suke son ƙona kitse a cikin jiki duka kuma suyi aiki akan sautin tsoka. Yayin ba tsoron cardio-lodi.
10. Yoga Gyara
Wannan yoga mai gargajiya ce, ma'anarta shine ƙarfafa tsokoki, haɓaka daidaito, daidaituwa da miƙewa. Horarwa shine mafi natsuwa duka, duk da haka, shakatawa bai kamata a jira ba. Matsayi na tsaye yana ba da babban nauyi a kan dukkan ƙungiyoyin tsoka. Koyaya, wannan aikin yana da matukar amfani ga kashin baya da baya.
Sana'a ta ƙunsa m canji na matsayi, don haka watakila darasi na farko ba ku da lokacin maye gurbin kocin. Koyaya, agogon awon gudu akan allo wanda zai nuna lokacin kowane asana zai taimaka muku. Don motsa jiki duk abin da kuke buƙata shine Mat.
Yoga Gyara daga 21 Day Gyara zai yi kira ga waɗanda suke son haɓaka haɓaka da daidaitawa, da waɗanda suke so don kwantar da tsokoki bayan motsa jiki mai karfi.
11. Gyara Pilates
Motsa jiki mai nutsuwa ga dukkanin kungiyoyin tsoka na jikin ku. Za ku kasance cikin annashuwa kuma ku mai da hankali wajan fitar da yankunan matsala akan ciki da ƙafafu. Darasin yana da ban sha'awa a cikin kowane ɓangaren atisayen da aka yi a matsayi daya: kwance a kan baya, a gefe, a kan ciki, a cikin matsayin sandar. Ko da ba tare da ƙarin kaya ba zaka iya amfani da iyakar tsokoki.
Dukkanin motsa jiki suna wucewa daga dakika 30 zuwa minti 1. Yawancin motsa jiki ba sauki bane, amma bayan motsa jiki jiki ya dace da kayan da ba a saba gani ba, kuma bin shirin zai kasance abin farin ciki. Wadannan azuzuwan basa inganta jimiri, amma suna sanya jikinka dacewa.
Pilates Gyara zai yi kira ga waɗanda ke kulawa ba kawai game da rage nauyi ba, har ma game da kyawun surarsu. Ana iya yin motsa jiki koda bayan nauyi mai nauyi.
Idan kun gama duk waɗannan darussan kuma kuna son ɗaukar nauyi mafi tsanani, to gwada shirin 21 Day Fix Extreme. Autumn Calabrese yayi muku alƙawarin ma da zama na gajiya.