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Shahararren kocin Ba’amurke Mike Donavanik ya shahara saboda son matsanancin motsa jiki na HIIT tare da nauyin jikin kansa ko tare da dumbbells. Mun gabatar muku 5 tasiri shirye-shiryen rabin sa'a daga Mike, godiya ga wanda za ku iya ƙona mai, hanzarta metabolism da kuma ƙarfafa jiki.
Shirin da aka tsara zai taimake ku haɓaka ƙarfin tsoka mai fashewa da juriya na zuciya, wanda kuma yana da tasiri mai kyau akan lafiyar jiki gabaɗaya. Darasi na bidiyo Mike Donavanik ya wuce mintuna 30-35. Ɗaya daga cikinsu ya haɗa da yin aiki tare da nauyin jikin ku ba tare da kayan aiki ba, sauran ukun suna horar da dumbbells. Shirye-shiryen sun dace da matakin babba-tsaka-tsaki da ci gaba.
A cikin waɗannan shirye-shiryen za ku yi azaman motsa jiki mai haɗaka don duka jiki kuma keɓe ga ƙungiyoyin tsoka na jikin babba. Mike ya tanadar muku da yawa squats, lunges, planks, tura-UPS, nau'ikan motsa jiki na plyometric da na motsa jiki, da kuma motsa jiki na yau da kullun don triceps, biceps, baya da kafadu. A cikin waɗannan bidiyon akwai dumi da koma baya, amma zaka iya ƙara tsayi mai tsayi bayan motsa jiki idan ya cancanta.
Ana iya samun bidiyon akan gidan yanar gizon rafi Mike Donavanik: https://www.mikedfitness.com/
1. Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfi
Ƙarfin Ƙarfin Ƙarfin Ƙarfi horo ne mai ƙarfi ga jiki duka. Mike ya ba da shawarar amfani da dumbbells nau'i biyu: nauyi da matsakaici ko matsakaici da haske dangane da iyawar ku ta jiki. Shirin ba shi da tazarar bugun zuciya, amma bugun zuciyar ku zai yi tashin gwauron zabo saboda saurin maimaita atisayen da ake yi tare da ɗan raguwar lokaci a tsakanin su.
2. Ƙarfin Hardcore (ƙarfin ƙarfi)
Ƙarfin Hardcore HIIT - wannan wani motsa jiki ne na jiki duka, ta hanyar da za ku haɓaka ƙarfin tsoka mai fashewa kuma ku hanzarta metabolism. Shirin yayi kama da nau'in kaya akan Brutal Strength Workout, amma darussan zasu bambanta. Duk da cewa kusan babu motsa jiki na cardio na yau da kullun, zaku iya haɓaka bugun jini kuma ƙarshen motsa jiki zai gaji bayan wasan motsa jiki.
3. HIIT Non-Stop Bodyweight Blaster (horar tazara ba tare da kayan aiki ba)
A cikin wannan shirin ba ku buƙatar dumbbell, za ku horar da nauyin jikin nasa. Mike Donavanik sun shirya muku wani babban abin fashewa iko da motsa jiki na plyometric, wanda ke faruwa a yanayin rashin tsayawa. Za a kiyaye babban bugun jini a cikin ajin. Wasu burpees, tura-UPS, planks da manyan hare-hare iri-iri zasu taimaka muku yin aiki yadda yakamata akan duk ƙungiyoyin tsoka-har ma ba tare da dumbbells ba.
4. Dumbbell HIIT Extreme Burn Bootcamp (horon tazara)
Wannan motsa jiki na tazara tare da dumbbells za a iya raba zuwa sassa 3 (ban da dumi da sanyi): sashi mai ƙarfi (minti 10), sashin cardio ba tare da kaya ba (minti 5), sashin wutar lantarki mai ƙarfi (minti 10). Kamar yadda ka sani, sashin wutar lantarki mai tsanani ya haɗa da motsa jiki tare da ma'auni kyauta ba kawai don ƙarfafa tsokoki ba har ma don konewa. Duk horo yana faruwa a cikin yanayi mai tsanani, don haka bugun zuciyar ku ba zai faɗi ƙasa da yankin aerobic ba a cikin aji.
5. SweatFest Bodyweight HIIT (horar tazara ba tare da kayan aiki ba)
Yana da babban motsa jiki na motsa jiki Donavanik, wanda ke da ikon aiki da kuma motsa jiki na plyometric ga jiki duka. Za ku yi motsa jiki duka a tsaye da kuma a kwance, kula da ƙungiyoyin tsoka duka na sama da na ƙasa. Yawancin atisayen sun haɗa da tsokoki na tsakiya. Plyometric ba sosai ba, amma motsa jiki isa gigice, amma saboda akai-akai canjin motsa jiki da kuma rashin hutu ma sosai mai-kona.
Duba kuma labarai masu zuwa:
- Motsa jiki TABATA: Shirye-shiryen motsa jiki guda 10 domin rage kiba
- Top 20 mafi kyawun motsa jiki don siriri makamai
- Gudun safe: amfani da inganci da ƙa'idodin ƙa'idodi
- Horar da ƙarfi ga mata: shirin + atisaye
- Motsa motsa jiki: fa'ida da rashin amfani, tasiri don slimming
- Hare-haren: me yasa muke buƙatar zaɓuka + 20
- Komai game da gicciye: mai kyau, haɗari, motsa jiki
- Yadda ake rage kugu: tukwici & motsa jiki
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe
Hakanan yana ba ku babban kari: shirye-shiryen horo tare da Mike Donavanik na wata ɗaya! Wannan jadawalin ya ƙunshi horo akan youtube, motsa jiki na sama da kuma motsa jiki, wanda aka bayyana a baya. Wasu bidiyon suna ɗaukar mintuna 10-20 kawai, don haka ana ba da shawarar a maimaita su a cikin kewayon 1-3 dangane da iyawar ku.
- Ranar 1: Minti 15 Sexy Toned Arms Workout (maimaita sau 1-3)
- Ranar 2: 20 Min Ƙafafun Sexy & Perky Butt Workout (maimaita sau 1-2)
- Ranar 3: 10 Min HIIT Cardio Fat Burn Workout (maimaita sau 1-3)
- Ranar 4: HIIT 30 Workouts 1+2
- Ranar 5: sauran
- Ranar 6: 10 Min Ultimate Workout don Rage Hips (maimaita sau 1-3)
- Ranar 7: Minti 30 Ƙarfin Hardcore
- Ranar 8: 10 Min Killer Kettlebell Workout (maimaita sau 1-3)
- Ranar 9: 30 Min Nauyin Nauyin Jiki ta hanyar #FBLiveCalorieBurn
- Ranar 10: Ƙona Xtreme Abs & Core
- Ranar 11: Tsage Ayyuka 2+3
- Ranar 12: sauran
- Ranar 13: Minti 10 Mai Fashewa Nauyin Jiki HIIT Sweat Fest (maimaita sau 1-3)
- Ranar 14: Ƙarfin Ƙarfin Ƙarfi
- Ranar 15: 10 Min Baya Fat Workout (maimaita sau 1-3)
- Ranar 16: 45 Min Ass, Makamai, Abs Workout
- Ranar 17: Mintin 10 Min ɗan motsa jiki Cardio Fat Kona Mataki Matakin benci (maimaita sau 1-3)
- Ranar 18: Jimillar Horon Tazarar Jiki 2
- Ranar 19: sauran
- Ranar 20: Fitar Minti 10 Nauyin Jiki HIIT Workout (maimaita sau 1-3)
- Ranar 21: Kiwon Jiki Mara Tsayawa kullum
- Ranar 22: Minti 10 Cikakken Matakin Jiki don Ƙarfi da Rage Kitse (maimaita sau 1-3)
- Ranar 23: 10 Min HIIT Metabolism Booster 90/60/30 #1 (maimaita sau 1-3)
- Ranar 24: 10 Min Abs & Core Workout Ingantattun Ayyuka (maimaita sau 1-3)
- Ranar 25: Ƙarfin Ƙarfin Ƙarfi + Ƙarfin Hardcore HIIT
- Ranar 26: sauran
- Ranar 27: Minti 10 na Guda da Cinya don Babban Butt (maimaita sau 1-3)
- Ranar 28: Babban Burn Dumbbell HIIT Bootcamp
- Ranar 29: 20 Min HIIT Killer Jump Rope Cardio Karfin (maimaita sau 1-2)
- Ranar 30: 10 Min Hardcore Abs Workout (maimaita sau 1-3)
Yi jadawalin gamawa ko yin kalanda na azuzuwan ba tare da zaɓinku ba. Ingantacciyar ƙona mai da zafin motsa jiki na saman tanki Donavanik zai taimaka muku a cikin yaƙi da wuce kima da wuraren matsala.
Karanta kuma game da wasu shirye-shirye Mike Donavanik a cikin labaranmu:
- 11 HIIT motsa jiki asarar nauyi daga Mike Donavanik
- Babban Kalubalen Ƙona: HIIT-ayyukan motsa jiki daga Mike Donavanik na makonni 2!
- Xtreme Burn 2 shirye-shirye don ƙona mai daga Mike Donavanik