Contents
- 8's ƙananan tasirin motsa jiki na motsa jiki daga HASfit
- 1. 15 Minarancin Tasirin Aerobics don Masu farawa (calories 105-210)
- 2. 20 Minarancin Tasirin Cardio Workout don Masu farawa (calories 105-210)
- 3. Minti 20 Ƙananan Tasirin Ayyukan Cardio don Masu farawa (calories 75-150)
- 4. 25 Minarancin Tasirin Cardio Workout don Masu farawa (calories 140-300)
- 5. 30 Minarancin Tasirin Cardio Workout don Masu farawa (calories 160-320)
- 6. 30 Min Low Tasirin Cardio don Masu farawa & Mutanen da Suke Gaji cikin Sauƙi (calories 190-380)
- 7. 35 Minarancin Tasirin Cardio Workout don Masu farawa (215-430 kcal)
- 8. 35 Min Tsaye Abs & Ƙananan Tasirin Cardio don Masu farawa (calories 160-320)
Kawai fara horo da kallo Rashin tasirin motsa jiki na cardio? Muna ba ku bidiyo mai aminci na iska mai aminci 8 daga HASfit ba tare da tsalle da girgiza ba! Ayyukan motsa jiki suna ɗauka daga mintuna 15 zuwa 30 kuma sun dace har ma ga waɗanda ba su taɓa shiga dakin motsa jiki ba.
Masu horarwa HASfit Joshua da Claudia suna ba da shirye-shirye masu inganci don ƙona calories da sassakawar jiki. Don azuzuwan kuna buƙatar dumbbells biyu na haske (0.5-1.5 kg) ko kwalabe na ruwa. A matsayinka na mai mulki, azuzuwan sun haɗu da motsa jiki na cardio da motsa jiki don sautin tsoka. Horo a cikin motsi na motsa jiki, wanda ke nufin za ku yi aiki sosai akan asarar mai.
Joshua da Claudia suna bayarwa 2 zažužžukan motsa jiki: mafi tsanani kuma mafi ƙarancin zaɓi. Zaɓi gyare-gyare bisa ga iyawar ku. A cikin bayanin horon ya ƙayyade adadin adadin kuzari da aka ƙone a lokacin aji. A wasu bidiyon babu dumi ko sanyi, don haka tabbatar da gwada su da kanku.
- Dumama: https://youtu.be/lrecexMFCQU
- Hitch: https://youtu.be/TcSUK-whh_g
8's ƙananan tasirin motsa jiki na motsa jiki daga HASfit
1. 15 Minarancin Tasirin Aerobics don Masu farawa (calories 105-210)
Motsa jiki ba tare da dumi da sanyi ba. Shirin ya ƙunshi zagaye 2 na motsa jiki na daƙiƙa 40:
- Jukes na gefe / Matakan gefe
- 1,2,3,4
- Masu hawan bango / w/o Jump
- Bakin Lunge + Curl / Mataki Baya + Curls
- Jumping Jacks / Butt Kick Jacks
- Taɓan Yatsan Yatsan hannu / Taɓan Gwiwa
- Babban Knee Pulldowns
- Jumping Wall Push ups / Ƙari a tsaye
- Squat + Yankakken itace / Yankakken itace
2. 20 Minarancin Tasirin Cardio Workout don Masu farawa (calories 105-210)
Wannan motsa jiki na cardio shine Joshua ɗaya, ya haɗa da motsa jiki kawai ba tare da matsala ba. Shirin ya ƙunshi zagaye biyu na atisaye:
- Mai hawan bango
- Squat Runner
- Gaban Kick + Punch
- Lanƙwasa-over Seesaw Row
- Gefe zuwa Gefe Shuffle
- Swing na baya
- Ballistic bango Tura sama
- Gwanin gwiwa
- Side Juke
- Skier Swings
- Squat da Ja
- Gefe zuwa Side Punch
Dubi wannan bidiyo akan YouTube
3. Minti 20 Ƙananan Tasirin Ayyukan Cardio don Masu farawa (calories 75-150)
Dumi-up + hitch + 1 zagaye na motsa jiki na daƙiƙa 45:
- Babban Punch + Gudu a Wuri / Babban Punch
- Gaba & Baya Hops / 1,2,3,4
- Lankwasa kan Seesaw
- Squat + gwiwar hannu zuwa gwiwa / gwiwar hannu zuwa gwiwa
- Skiers Swings
- Babban gwiwoyi na gefe daga Walk Walk + Pushup / Babu Pushup
- Babban Kick Pulldown / Babban Jigilar Gwiwa
- Seesaw Overhead Press
- Side Shuffle / Lateral Juke
- Diagonal Chop
Dubi wannan bidiyo akan YouTube
4. 25 Minarancin Tasirin Cardio Workout don Masu farawa (calories 140-300)
Wannan shine lambar bidiyo iri ɗaya 4, motsa jiki kawai ya maimaita shi a cikin zagaye 2 ba tare da matsala ba.
Dubi wannan bidiyo akan YouTube
5. 30 Minarancin Tasirin Cardio Workout don Masu farawa (calories 160-320)
Dumi-up + hitch + 2 zagaye na motsa jiki na daƙiƙa 45:
- Matsin Kirji + Gudu a Wuri / Maris
- Juke Lateral / Gefe zuwa Gefe
- Seesaw Arm Pullovers
- Squat + Gaban Kick & Punch / Buga gaba & Punch
- Karkata Tura Up + 4 Mountain hawan / Wall
- Snatch / Fice daga Rataya
- Tadawa Gefe + Kafa Kafa / Tadawa gefe
- Ovrhd Baya Swing / Daidaici
- Kick Jacks Butt
- Gyaran Burpee / Ƙaddamarwa
Dubi wannan bidiyo akan YouTube
6. 30 Min Low Tasirin Cardio don Masu farawa & Mutanen da Suke Gaji cikin Sauƙi (calories 190-380)
Wannan kuma shine tarin bidiyoyi da yawa: Na 4 + Na 5.
Dubi wannan bidiyo akan YouTube
7. 35 Minarancin Tasirin Cardio Workout don Masu farawa (215-430 kcal)
Warming + hitch + 1 zagaye cardio:
- Side to Side Punch + Squat Pulse / Babu Pulse
- Kicks ɗin Butt ɗin da aka yi tagumi + Taga Hannu ɗaya Sama sama
- Seesaw Push Pull
- Tashin Gefe + Babban Knee Raise / Tawan Gefe + Maris
- 4 Punches + 2 Juya ɗagawa
- Juya Lunge + Karkatawa / Raba Squat + Juya
- Plyo Wall Tura Up
- Matakin Janye / Gefe-zuwa Gefe
- Ƙananan Skater / High
- Kick da Crunch / Knee Raise
Dubi wannan bidiyo akan YouTube
8. 35 Min Tsaye Abs & Ƙananan Tasirin Cardio don Masu farawa (calories 160-320)
Aikin motsa jiki ya haɗa da dumama, hitch, ɓangaren zuciya (video #5) da motsa jiki na ciki wanda ake yi daga tsaye:
- Nordic Skiers / ba tare da Weight ba
- Twist + Madaidaiciyar Kafa Kafa / + Kanƙwasa Lowasa
- Tsawan baka / ba tare da Weight ba
- Tsayawa karkatacce / ba tare da nauyi ba
- Windmill / ba tare da Weight ba
- Tsaye Side Crunch
- Juyawa Barka da Safiya
- Rosetare Touchetare eetare / Gwanin gwiwa
- Oblique Rotations / ba tare da Weight ba
- Jingina Crunch Crunch
Dubi wannan bidiyo akan YouTube
Horar da lafiya, inganci da kwanciyar hankali! Faɗin shirye-shirye akan gidan yanar gizon mu GoodLooker.Ru zai taimaka kowa ya sami shirin da aka fi so don masu farawa da masu ci gaba.
Dole ne a gani:
- 'Sananan motsa jiki na motsa jiki na 14 daga FitnessBlender don masu farawa
- Motsa jiki HASfit: ga tsofaffi da raunin da ciwo a sassa daban-daban na jiki
- Impactananan tasirin bidiyo 10 tare da Pilates don yankunan matsala
Don masu farawa, ƙananan motsa jiki na motsa jiki na Cardio Tare da dumbbells