Kamfanin Ƙaddamar da SPRI, wanda ya ƙware a cikin samar da kayan aikin motsa jiki da kuma shirye-shiryen wasanni na koyarwa iri-iri, ya ƙaddamar da sabon jerin ingantattun ayyukan motsa jiki na gida. Don haɗin gwiwar da aka gayyaci sanannun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun tuni sun riga sun sami damar kafa kansu. Brett Lever da Ashley Borden. A ƙarshe, an ƙirƙiri jerin 2 jerin horon tazara mai ƙarfi HI-Intensity da kuma 900 Kalori Burn.
An zaɓi jagorancin HIIT don dalili ɗaya mai sauƙi: a halin yanzu babban yanayin motsa jiki a duniya. Me yasa babban nauyin tazara ya shahara sosai? Amsar ita ce mai sauƙi: tare da shi, za ku iya cimma iyakar sakamako a cikin ɗan gajeren lokaci. Irin wannan horarwa yana da kyau ga mutanen zamani waɗanda ke jagorantar rayuwa mai aiki. Kuna iya yin a gida kuma ku sami babban sakamako ba tare da motsa jiki ba!
Don haka, Ignite ta SPRI ya fitar da jerin azuzuwan 2 HI-Intensity daga Brett Hebela da 900 Kalori Burn da Ashley Borden. Suna bayarwa motsa jiki na minti 25 na HIITwanda zai taimaka maka ƙarfafa tsokoki, ƙone mai, sautin dukan jiki. Shirye-shiryen sun dace da matakin matsakaici da sama. Koyaya, a cikin duk bidiyon ana nuna sauƙaƙan gyare-gyaren motsa jiki idan kun fara horarwa.
HI-Intensity daga Brett Hebela
Brett Hebel shine kocin kakar 11th na Babban Mai Rasa kuma Mahaliccin shirye-shiryen RevAbs sananne. Brett kwararre ne a fannin fasahar fadace-fadace, musamman, yana da gogewa sosai a fagen na capoeira, Damben Thai da kickboxing. Ya kuma sami ilimin wasanni a matsayin mai horar da shirye-shirye masu aiki, kuma kwararre kan cin abinci mai kyau da yoga.
Brett yana da 2 na motsa jiki asarar nauyi da kuma motsa jiki 2 tare da dumbbells, tare da tsawon lokaci na 25 minutes. Wannan shirin yayi kama da tsarin da ya gabata na Brett Hebela - Jikin Minti 20. Madadin zaman da aka gabatar ko haɗa su da bidiyo daga Ashley Borden:
- HIIT Nauyin Jiki: horo mai zurfi, ta yin amfani da plyometric da ƙarfin motsa jiki tare da nauyin kansa.
- HIIT Shi Tare da Ma'aunin nauyi: ƙarfafa horo tare da dumbbells tare da ƙarin tazara na cardio gauraye fasahar martial.
- 30/30 HIT: matsanancin horo na tsaka-tsaki ba tare da kayan aiki ba, an gina shi akan ka'idar motsa jiki na 30 seconds, 30 seconds hutawa mai aiki.
- Sashe & ganima ƙõne: hadaddun ƙarfin motsa jiki tare da ma'auni don gindi da ciki waɗanda aka yi a cikin matsayi na katako, gadoji da baya.
11 m HIIT horo asarar nauyi Mike Donavanik
900 Calories Burn ta Ashley Borden
Abubuwan fashewar fashewa daga Ashley Borden zasu taimaka muku samun tsari mai kyau da inganta yanayin jiki a cikin ɗan gajeren lokaci. Ashley sanannen mai horar da motsa jiki ne na Amurka, wanda ya gudanar yin aiki tare da taurari masu girman gaske kamar yadda Ryan Gosling da Christina Aguilera, da kuma yawan 'yan wasa masu daraja a duniya.
Ashley Borden yana da 4 m motsa jiki: uku video hasashen aiki a kan manufa yankunan da daya video aiki a kan dukan jiki a matsayin dukan. Suna kuma dawwama don 25 minutes da kuma samar da kyakkyawan tsari mai mahimmanci ga dukan jiki. Kayan shine 900 Calorie Burn ya haɗa da:
- Babban Jikin HIIT: tazara horo tare da girmamawa a kan babba part ba tare da dumbbells da atisaye ne planks, Superman, crunches da tsalle.
- Ƙananan Jiki HIIT: shirin da ke mayar da hankali ga tsokoki na ƙananan jiki: lunges na gefe, squats, planks; Ana yin duk motsa jiki tare da dumbbells.
- Hard Babban darajar HIIT: tare da wannan bidiyon za ku yi aiki a cikin hadadden corset na tsokoki, yin lunges, planks, sit-UPS, squats da sauƙi na motsa jiki na cardio ba tare da kayan aiki ba.
- Kai-zuwa-Yatsu HIIT: horar da wutar lantarki ga jiki duka tare da dumbbells, wanda ke faruwa a cikin hanzari.
Ba a ce Brett Hebel da Ashley Borden sun ba da wasu hanyoyi na musamman na kawar da kiba. Shirye-shiryen su banal ba ne kuma mai kauri a cikin abun ciki, duk da haka suna tasiri sosai don asarar nauyi da sautin tsoka.
Duba kuma: BeFit In 30 Extreme: cikakken shirin motsa jiki na mintuna 20.