8's ƙananan tasirin motsa jiki na motsa jiki daga masu farawa na HASfit ba tare da tsalle ba

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

15 Minarancin Tasirin Aerobics - Natsuwa Cardio Workout don farawa ba tare da tsalle ba - Motsa jiki mai sauƙi

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:

3. Minti 20 Ƙananan Tasirin Ayyukan Cardio don Masu farawa (calories 75-150)

Dumi-up + hitch + 1 zagaye na motsa jiki na daƙiƙa 45:

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.

5. 30 Minarancin Tasirin Cardio Workout don Masu farawa (calories 160-320)

Dumi-up + hitch + 2 zagaye na motsa jiki na daƙiƙa 45:

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.

7. 35 Minarancin Tasirin Cardio Workout don Masu farawa (215-430 kcal)

Warming + hitch + 1 zagaye cardio:

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:

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.

Don masu farawa, ƙananan motsa jiki na motsa jiki na Cardio Tare da dumbbells

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