Neman cikakken shirin ga jiki duka yana ba da kaya iri-iri masu tasiri, wanda ya dace da ma'amala mai yawa? Don haka ya kamata ku gwada hadaddun motsa jiki na 21 Day Fix daga Autumn Calabrese don asarar nauyi da sautin tsoka.
21 Day Fix shine ɗayan shahararrun shirye-shiryen Beachbody, wanda ya siyar da lambobin rikodin. Wannan ba abin mamaki bane. Autumn Calabrese yana bayarwa 7 motsa jiki don matsalolin yankunan, wanda zai taimake ka ka ƙirƙiri kyakkyawan jiki mai laushi a cikin minti 30 kawai a rana.
Bayanin shirin 21 Day Fix
21 Day Fix shiri ne mai mahimmanci wanda ke haɗa nau'ikan motsa jiki don ƙirƙirar jiki mai sautin. Kwas ɗin yana da ban sha'awa ƙwararren ƙwararrun motsa jiki Autumn Calabrese, wanda zai jagorance ku ta hanyar kwas na mako uku don duk wuraren matsala. Za ku sami horo iri-iri: aiki da ƙarfi, yoga da Pilates, plyometrics da aerobics. Shirin zai taimake ka ka ƙirƙiri siriri siriri, kyawawan tsokoki na taimako, mai ban mamaki na roba da kuma samar da jikin filastik mai sassauƙa.
Shirin yana ɗaukar kwanaki 21, horo yana ɗaukar mintuna 30, kuna buƙatar shiga cikin horon da aka riga aka tsara. Kos na motsa jiki wanda bai wuce iyaka ba, maimakon haka an tsara shi don matsakaicin matsakaicin matsakaici. Bugu da ƙari, yawancin darussan ana nuna su a cikin hadaddun da kuma a cikin mafi sauƙi, don haka za ku iya daidaita aikin su. Shirin kusan an tsara shi sosai, don haka zai zama mai ban sha'awa ga duk wanda yake so ya inganta siffar su.
Hadaddiyar Gyaran Rana 21 ya ƙunshi azuzuwan masu zuwa:
- Jimlar jiki Cardio. Inganta metabolism ɗin ku kuma kuna ƙona kitse tare da motsa jiki mai ƙarfi ga duka jiki. Ayyukan aiki da motsa jiki na plyometric hade tare da babban gudun darasin.
- Upper Gyara. Kuna iya samun motsa jiki na gargajiya tare da dumbbells don triceps, biceps da kafadu. Da turawa da ƙumburi iri-iri don tsokoki na ciki.
- Ƙananan Gyara. Anan ana ɗaukar motsa jiki don cinyoyi, gindi da maraƙi. Yawancin squats da lunges don bunkasa tsokoki na ƙananan jiki.
- Datti 30. Ƙarfafa horo ga duk yankunan matsala. An yi tare da dumbbells a cikin ƙananan gudu.
- Pilates. Tare da Pilates za ku ƙarfafa tsokoki na asali kuma ku haifar da kyakkyawan siffar kwatangwalo da gindinku.
- Cardio. Horon Cardio don ƙarfafa tsokar zuciya, ƙara ƙarfin ƙarfi da ƙona mai.
- Yoga. Inganta daidaituwa, sassauci da ƙarfi kuma taimakawa tsokoki su huta tare da yoga. Af, dace sosai cewa kowane asana a cikin video sanya hannu.
21 Day Gyara: cikakken bayani game da dukkanin hadaddun horo
Don motsa jiki za ku buƙaci dumbbells da abin motsa jiki Mat. Idan kana da tubular expander, wasu motsa jiki maimakon dumbbells, za ka iya amfani da shi. Bisa ga jadawalin buƙatar horar da kullun, amma sau ɗaya a mako yoga yana jiran ku, wanda zai taimaka wa tsokoki su dawo.
Domin rasa nauyi a cikin kwanaki 21, Autumn Calabrese yana bayarwa tsarin abinci na musammanwanda zai taimaka maka wajen cimma sakamako cikin kankanin lokaci. Ba dole ba ne ku ƙidaya adadin kuzari ko ku ci shirye-shiryen menu. Kara karantawa game da shi a cikin wani labarin dabam game da tsarin pitania yayin aiwatar da 21 Day Fix daga Autumn Calabrese.
Tsarin abinci daga Autumn Calabrese
Fa'ida da rashin fa'idar shirin
ribobi:
1. Motsa jiki da aka yi a cikin mafi inganci da mai kona, don haka zaka iya samun kyakkyawan sakamako a cikin kwanaki 21.
2. Shirin ya dace har ma ga mutanen da suka san yadda horo na yau da kullum. A lokacin darasi yana nuna sauƙin gyare-gyare na motsa jiki ga waɗanda ba su riga sun shirya don ɗaukar nauyi ba.
3. Kwas ɗin motsa jiki ya bambanta sosai: yoga, Pilates, plyometrics, aerobics, motsa jiki tare da dumbbells da asarar nauyi. A cikin mako ku kowace rana kuna jiran sabon horo, don haka ba za a gundura ba.
4. Autumn Calabrese mai kyau zuwa motsa jiki. Kullum tana bayyana dabarun motsa jiki a hankali, tana magana game da fa'idodin motsa jiki, kuma koyaushe tana ƙarfafa yin aiki tare.
5. Azuzuwan suna ɗaukar mintuna 30 kawai, ba kwa buƙatar ba da lokaci mai yawa akan lafiyar gida.
6. Bayan 21 Day Fix ya fito da wani nau'i mai mahimmanci - Gyara Extreme, wanda za ku iya ci gaba da horo a ciki. yanayin da ya fi ƙarfin gaske.
7. Ba kamar Fix Extreme a cikin wannan shirin ba, za ku iya yin ba tare da fadadawa ba. Ana amfani dashi kawai azaman madadin dumbbells a wasu motsa jiki.
fursunoni:
1. Yawan tsalle-tsalle, motsa jiki na plyometric da suke marasa lafiya ga mutanen da ke da ciwon haɗin gwiwa.
2. Idan kun kasance mai farawa, muna ba da shawarar ku don farawa tare da shirye-shiryen da ake samuwa Jillian Michaels don masu farawa.
21 Day Fix ya dace da waɗanda ke neman tasiri amma ba horo mai wahala, wanda so ta mutum tare da matsakaicin horo. Fara canza jikin ku a yanzu tare da cikakken shiri daga Autumn Calabrese.
Karanta kuma: Manyan shirye-shirye 30 don farawa: inda zaka fara samun horo a gida.