Contents
Kwanan kwanan nan, mun shirya muku babban zaɓi na shirye-shirye a cikin adadin kuzari 1000 daga masu horar da FitnessBlender. A yau muna ci gaba da jerin bidiyo iri ɗaya, kuma ɗayan shahararrun masu horarwa youtube - Miliyoniya Hoy.
Miliyoniya Hoy yana ba da horo na tazara mai ƙarfi, wanda dole ne ku yi gumi saboda shi. Don zaman minti 60-90 tare da Miliyoniya zaka iya ƙonawa rabin adadin kuzari na yau da kullun! Koyaya, shirye-shiryen wannan mai koyarwar an tsara don ɗalibin ci gaba. Idan kai ɗan farawa ne, duba aikin motsa jiki don farawa.
Don haka, muna gabatar muku da shirye-shiryen shirye-shirye daga Miliyan Miliyan Hoy, wanda da su zaku sami damar ƙone har zuwa adadin kuzari 1000 a cikin zama ɗaya. Dukansu suna wuce minti 80-90, suna dogara ne akan HIIT-load. Shirin Millionaire hoy zai taimake ka ka ƙona kitse, rasa nauyi da bushe adadi. Don duk bidiyon da aka bayyana a ƙasa bai kamata ku buƙaci kowane kayan aiki na musamman ba, babban - dumbbells.
A cikin wannan tarin ba bidiyo ne kawai mai tsayi ba, amma tasirin tasirin Lowananan Tasirin HIIT na shirin ba tare da tsalle ba. Muna jaddada cewa nauyin girgiza gaba daya zaɓi ne don ƙona kitse mai tasiri da raunin nauyi.
An sabunta:
Yanzu motsa jiki Millionaire Hoy za a iya samun sa a kan rijistar gidan yanar gizon hukuma: https://millionairehoy.vhx.tv an share bidiyon tashar Youtube.
Motsa jiki 5 da adadin kuzari 1,000 daga Miliyan Miliyan Hoy tare da dumbbells
1. 1000 Calorie Marathon Ba Tsaida Matsalar HIIT
- Kayan aiki: dumbbells
- Calories: 463-1154 kcal
- Tsawon Lokaci: Mintuna 80
Wannan aikin motsa jiki mai ƙarfi na mintuna 80, wanda ke gudana a cikin yanayin rashin tsayawa. Miliyoniya Hoy yana bayarwa ga sauyawar yanayin aerobic da ƙarfi don ƙona kitse da sautin tsokoki. Tare da wannan haɗin za ku riƙe darasi da hanyoyi masu tasiri. Tsarin makirci yana da sauqi: motsa jiki na dakika 40, dakika 20 huta.
2. 1000 Calorie HIIT Workout: Matsanancin Fatone Mai
- Kayan aiki: dumbbells
- Calories: 609-1342
- Tsawon Lokaci: Mintuna 90
Wani shirin tare da haɗin gwaninta na aerobic da wutar lantarki. Kawai a wannan lokacin, zaku yi atisaye akan tsarin zagaye: zaku karɓi zagaye 10 na atisaye 9 a kowane zagaye ba fasawa. Tsakanin zagaye sauran zasu kasance sakan 45. Yayin aiwatar da atisayen ƙarfi zaku ɗan huta kaɗan ku rage bugun jini. Tsawon mintuna 15 da suka gabata Miliyan Miliyan Hoy ya shirya atisaye don rashi.
3. 1000 Calorie Workout: Matsanancin ƙona kitse HIIT Cardio
- Kayan aiki: dumbbells
- Calories: 679-1248
- Tsawon Lokaci: Mintuna 90
A cikin wannan shirin an kuma bada atisayen motsa ciki don motsa jiki na mintina 15 na ƙarshe. Koyaya, sa'ar farko ta aji zata yi zafi sosai! Kuna jiran motsa jiki mai tsanani shine plyometric a cikin yanayi tare da hutu lokaci-lokaci. Dumbbell yana buƙatar kashi ɗaya kawai na aikin (zaka iya ɗaukar ƙarami kaɗan). Hadadden ya kasance a kasa don ciki ya hada da motsa jiki don dukkan kayan kwalliya. A karshen bidiyon Miliyan Miliyan Hoy yayi wasu atisaye na zuciya.
4. 90 Min. 1000 Calorie Cikakken Jikin HIIT
- Kayan aiki: dumbbells
- Calories: 647-1383
- Tsawon Lokaci: Mintuna 90
wannan video yayi kamanceceniya da tsarin baya, sun bambanta ne kawai a zaɓin atisaye. A nan ma mintuna 15 na ƙarshe waɗanda aka keɓe don motsa jiki don ciki, babban ɓangaren motsa jiki shi ne yanayin motsa jiki da yanayin ɗabi'a, haka kuma dumbbells arean gajeru ne bayan mintuna 50 na zaman. Ko da amfani da adadin kuzari a cikin shirye-shiryen biyu daidai yake.
5. 1000 Calorie Low Impact HIIT Motsaut - Motsa jiki 100
- Kayan aiki: dumbbells
- Calories: 445-1117
- Tsawon Lokaci: Mintuna 90
Idan baku tsalle ba ko kawai kuna nuna kulawa ga zaman lafiyar maƙwabta, muna ba da shawarar bidiyo a cikin jerin Impananan Tasirin HIIT. Wannan shirin mai ladabi zai taimaka muku ku kasance cikin sifa ba tare da tasiri ba. Millionaire Hoy yana ba da ƙarfi da motsa jiki na motsa jiki wanda zai taimaka muku don ƙarfafa tsokoki, ƙona kitse da kawar da wuraren matsala. Jiran ku 100 motsa jiki mara tasiri mai sauƙi ga dukkan jiki!
Motsa jiki 3 da adadin kuzari 1,000 daga Miliyan Miliyan Hoy babu kaya
6. Calorie 1000 Babu Kayan Aikin HIIT mai ƙone kitse
- Kaya: ba a buƙata
- Calories: 679-1248
- Tsawon Lokaci: Mintuna 90
Wannan ɗayan manyan shirye-shirye ne na wannan tarin daga Miliyan Miliyan Hoy wanda zaku gudanar da ayyukan ƙona kitse da nauyinsu. Shirin ya hada da zagaye da dama na atisaye 9 kowanne ba tare da hutu ba. Tsakanin zagaye zaka sami ɗan hutawa cikin sakan 45. Tayi tayi darussan don haɓaka damar iyawa. Mintuna 15 na ƙarshe - motsa jiki don ciki.
7. Calorie Tabata HIIT Motsa jiki - 1000 Min Extreme HIIT Workout
- Kaya: ba a buƙata
- Calories: 556-1189
- Tsawon Lokaci: Mintuna 90
Yarjejeniyar TABATA tana daya daga cikin hanyoyin inganci na kona kitse. Jiran ku ka'idar horo tazara: zaku yi motsa jiki sosai na dakika 40 sannan sakan 20 ya huta. Ana gudanar da duka azuzuwan mintuna 90 a wannan yanayin ba tare da dogon hutu ba, amma yayin wasu atisaye, zaku sami damar ɗaukar numfashi.
8. 1000 Calorie Kickboxing Motsa jiki + Abs
- Kaya: ba a buƙata
- Calories: 472-1219
- Tsawon Lokaci: Mintuna 90
Ga masoya motsa jiki dangane da kickboxing muna ba ku shawara ku gwada wannan bidiyon. Koyaya, ya zama dole a yi gargaɗi cewa shirin atisaye daga wasan ƙwallon ƙafa kyauta ne kawai. Ainihin, Millionaire Hoy yana amfani da atisayen plyometric da ya saba hada su da naushi da naushi. Mintuna 25 na ƙarshe zaku motsa jiki akan Mat, ciki, don haka sashin mai ƙarfi yana ɗaukar minti 50 kawai.
Kamar yadda kuka sani, ga kowane mutum kalori sun ƙone don wannan motsa jiki na iya zama daban. Kari akan haka, koda kayan aikin motsa jiki masu inganci ba koyaushe suna daidai lokacin kirga adadin kuzari da aka ƙona don motsa jiki ba. Don haka zaka iya amfani dashiondogaye ko ƙananan ƙimomi dangane da matakin horo da saurin motsa jiki.
Duba kuma: 11 motsa jiki na HIIT mai yawa daga Mike Donavanik.