7 ingantaccen motsa jiki daga Natalie IKO akan tashar youtube GymRa

IKO Natalie (Natalie Yco) shahararren mai koyar da Ba'amurke ne kuma gwani kan horo madauwari na tazara. Wataƙila kun san Natalie, saboda kusan ita mai shiga cikin shirye-shiryen Jillian Michaels. Natalie ta sadu da mu a cikin Shred Day 30, Juyin Juya Hali, Killer Abs, Killer Buns & Cinyoyi da sauran bidiyo, don haka ta saba da magoya bayan horon gida.

Natalie IKO ƙwararren mai koyarwa ne wanda ke da ƙwarewa sama da shekaru 20 cikin ƙoshin lafiya. Ta sana'a, aikin motsa jiki, HIIT, kickboxing. Ba ta shiga cikin shirye-shiryen Gillian Mikes kawai ba, amma a cikin bidiyo da yawa don ExerciseTv, OnDemand da GymRa. Natalie ta kuma horas da sanannun taurari na Hollywood kuma ana buƙata da yawa a matsayin mai koyar da motsa jiki a California.

Muna ba ku aikin motsa jiki na 8 daga Natalie da tashar GymRa don ƙona mai, kawar da wuraren matsala da sautin jiki. Lokaci na horo shine minti 30-45, sun dace da matakin ci gaba ko don matsakaici, amma tare da haƙuri mai kyau ga damuwa na zuciya da jijiyoyin jini. Shirye-shiryen galibi suna cikin yanayi kuma suna ɗaukar ƙa'idar madauwari.

Natalie tana koyar da aji daya karami rashin horo. Kullum tana magana ne game da sauye sauye / rikitarwa na ayyukan, don haka dole ne ku bi tata, ko yin gwaji da kansu. Duk da haka natsuwa da abokantaka na ayyuka, da kuma manyan wasannin motsa jiki suna watsi da wannan rashin amfanin.

7 motsa jiki na motsa jiki daga Natalie ICO

1. 30-Minute Brutal HIIT Workout Fat Bunch

  • Tsawon Lokaci: Mintuna 30
  • Kayan aiki: dumbbells
  • Calories: ~ 300 adadin kuzari

HIIT horo, wanda ya haɗa da kanta canzawar zuciya da motsa jiki don tsokoki na dukkan jiki. Za ku sami atisaye 10 a jere waɗanda zasu ɗauki tsawon dakika 45-60 kuma ku maimaita a zagaye 2. Duk lokacin motsa jiki, Natalie tana ɗan ɗan hutawa tsakanin saiti. Daga cikin motsa jiki zaku haɗu da huhun gefen gefe, tsalle-tsalle na plyometric, squats, motsa jiki na motsa jiki, mirgina akan Mat. Natalie ta sake tuna muku cewa babban fa'idar horon HIIT: kuna ƙona calories ba kawai a lokacin aji ba, amma cikin awanni 72 bayan haka.

30 Min HIIT tare da nauyi | Burnona Calories Da Sauri | Abs Kafafun kafa

2. Mintuna Na Mutuwar Minti 32 Tare Da Nauyi

Rasa kitse da sautin hannayenku, kafadu, ciki, gwatso da ƙafafu tare da Cikakken Bidiyo na Motsa jiki Tare da Weight cikakken jiki daga Natalie IKO. Za ku sami ingantaccen horo na tazara. A cikin shirin zagaye 5 na motsa jiki, kowane zagaye ya hada da Nauyin 2 da motsa jiki na 2. Za ku yi aiki bisa ga makirci: sakan 45 motsa jiki 15 sakan hutawa. Daga cikin motsa jiki na zuciya, zaku haɗu da aerobics, plyometrics, kickboxing. Ana yin motsa jiki tare da dumbbells.

3. Kona Calories 500 - Tabata Motsa jiki don forone Konewa & Toning

Da wuya akwai ƙari m hanyar kona kitse fiye da TABATA-motsa jiki. Natalie ta shirya muku bidiyo na mintina 45 wanda ya hada da zagaye 5. A kowane zagaye zaku kasance biyu-biyu domin yin atisaye 2 tare da nauyin jikin sa (bugun zuciya da karfi). Zaku TABATA ka'ida: dakika 20 motsa jiki 10 dakika huta. Ra'ayoyi game da wannan shirin daga mai biyan kuɗin mu, Helen:

4. Fatunƙashin Musone Muscle Ginin Cardio sassaka da Dumbbells

Wannan horo na zagaye na tazara tare da Natalie ya haɗa da sauya cardio da motsa jiki don ƙona kitse da sautin jiki. Za ku sami darussan da'ira 3. Kowane da'ira ya hada da 6 motsa jiki mai motsa jiki da kuma karfin haliwanda ya sake dawowa a cikin saiti 2. Motsa jiki ya wuce dakika 30. Horarwa yana da sauri sosai, kuma ba za ku lura da yadda 3 daga cikin sharuɗan motsa jiki zai kasance a baya ba. Ta hanyar canzawa motsa jiki da motsa jiki tare da dumbbells zaku iya jure shi daga farko zuwa ƙarshe.

5. Mutuwar mintina 33 Hiit Cardio don Rage Fat da Fatarfi

Wannan ingantaccen aikin motsa jiki na HIIT zai taimake ka ka ƙona kitse, ka ƙarfafa jiki da ƙara kuzari. Yayi kadan daban-daban a tsarin daga bidiyo ta baya. Za ku sami motsa jiki 5 don duka jikinku waɗanda aka maimaita a cikin karatun. A zagayen farko zaku kammala su a cikin dakika 60, na biyu na dakika 50, na uku na dakika 40 sannan na hudu na dakika 30. Motsa jiki ya ƙunshi ƙungiyoyin tsoka da yawa: wasu burpees + raƙuman ruwa, matattu masu nauyi + huhu, katako mai tafiya, tsalle cikin katako, katako na gefe. Kuna buƙatar dumbbells biyu.

6. Motsa jiki mai Hardcore mai ƙone kitse

Corearfin Kasuwancin Burnarfin corearfafawa - wannan wani motsa jiki ne na motsa jiki na zagaye na jiki ga duka jiki. A cikin wannan bidiyon Natalie ta juya sau uku. Kowane zagaye ya hada da 3 motsa jiki nauyi asara duka aerobic da ƙarfin hali. Yi sake zagaye a cikin saiti 5. A cikin wannan bidiyon zaku sami da yawa motsa jiki masu tasiri don Cora, ba abin mamaki ba ne ake kiran ajin Hardcore.

7. Motsa Kickboxing Motsa jiki tare da Igiyar Tsalle

Motsa jiki mai ban sha'awa wanda ya haɗu da motsa jiki tare da igiya mai tsalle da kickboxing. Idan ba ku da igiya, babu abin damuwa, kuna iya tsalle / gudu a wuri ba tare da amfani da shi ba. Shirin kamar haka: Minti 1 na buga kwalliya 1 igiyar tsalle minti XNUMX. Akwai 10 daban-daban darussan daga kickboxing, tsakanin abin da za ku yi tsalle igiya. Horar da Bosu kuma ya dace da duk masoya igiyar tsalle.

Bonus: Brarfafawa na utarfafawa a Gida

Ba a haɗa wannan shirin a samanmu ba, tunda ba za a iya danganta shi da horo na zuciya ba, amma bai ambaci hakan ba. A cikin wannan bidiyon, Natalie na nufin yi aiki duk tsokoki a jikinka, kawar da jiki daga faduwa da kuma tsaurara duk wani yanki na matsala. Don wannan kuna buƙatar ƙwanƙwasa 2, amma idan ba haka ba, zaku iya maye gurbinsu da dumbbells. Shirin ya hada da zagaye 5, kowane zagaye ya kunshi atisaye na kasan jiki da na sama. Dukkanin motsa jiki ana yin su a cikin 16 iterations.

Mun tabbata cewa magoya bayan horon HIIT zasu hada da shirin Natalie ICO zuwa tarin kwazon ku. Darasi iri-iri masu tasiri daga GymRa zai taimaka muku don yin babban mataki zuwa siririn adadi.

Karanta kuma: Manyan darussan 20 na gaba don inganta hali da daidaita baya.

Ba tare da jari ba, Don asarar nauyi, motsa jiki na Cardio

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