Daily Burn wata hanya ce ta shirye-shiryen kan layi daga masu horarwa daban-daban don rage nauyi, ƙona kitse da tsokoki. Munyi zaɓi na motsa jiki masu inganci guda 7 daga Daily Burn kuma yau suna farin cikin gabatar muku bidiyo 8 don ƙirƙirar kyawawan mutane.
Ana gabatar da darussan da za a iya aiwatar da su ba tare da junan su ba kuma ana iya canza su a cikin makon. Bayanai kan matakin wahalar karatun da yawan adadin kuzarin da aka ƙona daga shafin yanar gizon DailyBurn. Wannan bayanin na iya bambanta dangane da yanayin mutum. Lura cewa game da wasu kayan aikin an yiwa alama "zaɓi" Wannan yana nufin cewa shirin na iya yin shi ba tare da shi ba.
A kowane bidiyo (banda Kb a cikin 9) yana nuna sauƙi da rikitarwa. Ana koyar da darussa daga masu horarwa daban-daban tare da fasalin zana kwasa-kwasan motsa jiki. Idan baku kusanci ɗayan darasin da aka gabatar ba, to, kar ku yi hanzarin yin watsi da duk bidiyon Daily Burn. Wataƙila shirin wani kocin zaku more wannan sosai.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- Manyan 50 mafi kyau don motsa jiki
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
- Manyan 20 mata masu gudu masu kyau don gudana lafiya
- Duk game da tura-UPS: fasali + zaɓuɓɓukan turawa
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
- Top 20 motsa jiki don inganta hali (hotuna)
- Manyan atisaye 30 na cinya na waje
8 wasanni daban-daban daga Daily Burn
1. Cody Storey - Tabata Sauyawa
- Tsawon Lokaci: Mintuna 38
- Wahala: Babba
- Caloric abun ciki: 448 kcal
- Kaya: kujera (na zabi)
Tabata Transformation shine ƙarfin ƙarfin motsa jiki tare da sanannen mai koyarwa Cody storey. An sake gina shirin bisa tsarin motsa jiki na TABATA a cikin saiti 6 na dakikoki 20 tare da dakika 10 ya tsinke tsakanin saiti. Za ku sami motsa jiki 5: huhun huhu, turawa-UPS, juya gidajen a cikin sashi, rikitarwa mai rikitarwa, yanayin yanayin tebur. Ana ɗauka tsakanin motsa jiki na hutun minti 1.
Dailyungiyar Daily Burn tana nuna motsa jiki na gyare-gyare 3: sauƙi, matsakaici da wahala. Don sauye-sauye masu sauƙi ga exercisesan motsa jiki zasu buƙaci kujera, amma gabaɗaya zaɓi ne. Shirin ya rage girman tasirin tasiri, akasin yawancin ɗalibai TABATA.
2. JR Rogers - Parfin Turawa
- Tsawon Lokaci: Mintuna 35
- Wahala: Matsakaici
- Caloric abun ciki: 202 kcal
- Kayan aiki: dumbbells ko fadada kirji
Parfin Turawa horo ne na ƙarfin gargajiya tare da girmamawa akan tsokoki na babba. Za ku ƙarfafa tsokoki da haɓaka sassaka jiki ta aikin mnogopoliarnosti. Ana aiwatar da shirin a cikin rawar motsawa, don ƙona ƙarin adadin kuzari.
Kuna iya horarwa tare da dumbbells (zai fi dacewa da havingan biyu) ko tare da mai faɗaɗawa gwargwadon ikonku. Lura, idan zaku yi da mai faɗaɗawa, kuna buƙatar gyara bango ko ƙofar. Nauyin dumbbells da ƙarfin ƙungiya masu ƙarfi sun zaɓi bisa ga ikonka.
3. Anja Garcia - Wasannin Wasannin Cardio
- Tsawon Lokaci: Mintuna 38
- Wahala: Matsakaici
- Caloric abun ciki: 491 kcal
- Kayan aiki: dandamali na mataki (dama)
Kwarewar Wasannin Cardio motsa jiki ne mai ƙarfi wanda ke taimaka muku ƙona kusan adadin kuzari 500 a cikin zama ɗaya. Za ku ga zagaye 4 masu ƙarfi, waɗanda suka haɗa da plyometric, motsa jiki da motsa jiki. An gudanar da zaman a wani babban lokaci, amma tsakanin motsa jiki akwai ɗan hutawa wanda zai ba ku damar ɗan hutawa.
Shirin yana da matukar girgiza, sabili da haka, ya dace da mutanen da aka horar. Amma idan kayi aikin don sauƙaƙa sauƙin, aikin zai iya ɗaukar koda mai farawa. Mataki-dandamali don zama na zaɓi, kari ne na wasu daga wasannin.
4. Keaira LaShea - Kickin Yana tare da Keaira
- Tsawon Lokaci: Mintuna 37
- Wahala: Kasa
- Caloric abun ciki: 371 kcal
- Kaya: ba a buƙata
Wannan aikin motsa jiki ne mai sauƙi zai taimaka muku ƙona adadin kuzari da rage ƙarar ba tare da ɗaukar nauyi ba. An gina shirin ne a kan abubuwa na kickboxing tare da aiki babba da ƙananan jiki. Idan kana son salon atisaye na wasan kare kai, to Kickin It zaka so shi.
Shirin baya amfani da waƙoƙi masu rikitarwa, aikin da aka ƙaddara don ɗaliban ɗalibai da yawa. Koyaya, kaifi, saurin motsi zai taimake ka kayi aiki akan inganta jiki. Musamman motsa jiki mai tasiri don yankunan matsala akan ƙafafu.
5. Judi Brown - Cardio sassaka
- Tsawon Lokaci: Mintuna 32
- Wahala: Matsakaici
- Caloric abun ciki: 443 kcal
- Kayan aiki: dumbbells
Cardio Sculpt - wannan horon motsa jiki ne don rage nauyi da sautin tsoka. Kuna yin motsa jiki tare da dumbbells don ƙungiyoyin tsoka daban-daban. Judy brown tana ba da haɗin motsa jiki waɗanda ke aiki sama da ƙananan jiki. Don haɓaka ƙimar zuciya da asarar mai zai kuma motsa jiki a tsakanin sassan ƙarfi.
Daga cikin motsa jiki masu karfi tare da dumbbells a cikin hadadden Cardio Sculpt ya hada da: dumbbell deadlifts don baya, huhu, squats, dumbbell ya matsa don kafadu, ya daga dumbbells, madaidaita hannaye a triceps, ya daga hannaye a madauri, latsa dumbbells kan kai. Kamar yadda cardio tayi amfani da tsalle-tsalle da tsallakewa mai sauƙi. Shirin ya dace don ƙarfafa tsokoki da kawar da yankuna masu matsala.
6. Anja Garcia - Akwatin Konewa
- Tsawon Lokaci: Mintuna 41
- Wahala: Matsakaici
- Caloric abun ciki: 386 kcal
- Kayan aiki: dumbbells (dama)
Aikin motsa jiki na Cardio wanda aka gina akan abubuwan damben. Shirya don yin aiki da kuzari tare da hannayen ku a cikin azuzuwan. Anna Garcia ta zaba maku nau'ikan shura, naushi da na jujjuya hannu zuwa wajan Jack sama da bugun zuciya, kona adadin kuzari da rage nauyi.
Ba kamar kickboxing a cikin shirin na karamin aiki jiki zuwa wani karami, amma babban mayar da hankali shi ne makamai, kafadu da jiki. Irin wannan horon na wasan motsa jiki ya dace musamman ga waɗanda ke guje wa ɗaukar damuwa yana da nauyi, yana murmurewa daga raunin kafa daban-daban.
7. Keaira LaShea - Manyan Manya
- Tsawon Lokaci: Mintuna 46
- Wahala: Matsakaici
- Calories: adadin kuzari 287
- Kayan aiki: dumbbells, dandamali na mataki (na zaɓi), sandar kwance (na zaɓi)
Manyan Rollercoaster shine horo mai ƙarfi tare da dumbbells don jikin sama. Idan kuna son yin aiki akan surar hannayenku, kafadu, kirji da bayanku, to wannan shirin daga Kira Lasha zaku so shi. Za ku sami raguwar gargajiya, latsawa, ɗaga dumbbells don ƙungiyoyin tsoka daban-daban. Hakanan mai koyarwar ya shirya muku wasu exercisesan atisayen asali don ƙarin aiki da tsokoki.
Kuna buƙatar dumbbells, yana da kyawawa don samun nau'i-nau'i 2 don ƙungiyoyin tsokoki daban-daban. Ana buƙatar dandamali na matakai don kowane motsa jiki, amma ɗayan 'yan matan tana nuna gyare-gyaren atisayen ba tare da amfani da matakin ba. Ana buƙatar sandar kwance kawai idan kun shirya aiwatar da UPS. Af, kwanan nan mun gabatar da shirye-shiryen wannan mai koyarwar: Burn to the Beat: 12 gajeren motsa jiki mai ƙona kitse daga Kira Lasha.
8. Cody Storey - Kb a cikin 9
- Tsawon Lokaci: 16 min
- Wahala: Matsakaici
- Caloric abun ciki: 146 kcal
- Kayan aiki: kettlebell
Wannan ɗan gajeren motsa jiki ne daga labarin Cody ta amfani da nauyi. Za ku zaɓi madadin motsa jiki tsaye da kwance a kan kilishi. A cikin mintuna 15 zaku sami lokacin aiki akan dukkan tsoka da ƙona kitse. Shirin kawai ya ƙunshi motsa jiki tare da nauyi, amma yana tafiya cikin sauri saboda saurin maimaita motsi.
Tabbas, zaku iya sauya kwalliyar da dumbbell, aikin motsa jiki har yanzu yana da tasiri don raunin nauyi da ƙona mai. Koyaya, nauyin lokacin horo tare da nauyi ya bambanta da kayan yayin amfani da dumbbells, don haka idan kun kasance a gaban nauyi, to kuyi kyau dashi.
Portal Daily Burn tana ba da bidiyo iri-iri iri-iri, inda kowa zai iya samun dacewar motsa jiki. Idan kuna son gwada shirye-shirye daban-daban, to wannan tattarawa zai baku damar amfani.
Duba kuma tarin horon bidiyo:
- FitnessBlender: shirya motsa jiki uku
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe
- Manyan ayyuka 10 don asarar nauyi ba tare da tsalle daga Ekaterina Kononova ba
- Manyan bidiyo 11 mafi kyau don motsa jiki na safe tare da Olga Saga