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Rana ta 80 alama ce - sabon motsa jiki mai tasirin gaske daga Autumn Calabrese da kamfanin Beachbody. Shirin zai taimaka gaba daya canza jikinka cikin kwanaki 80: ja sama da zagaye gindi don inganta yanayin ƙafafunku, ƙarfafa ƙarfinku, yin ƙyallen ciki, ƙone kitse, da kawar da wuraren matsala.
Shekaru da yawa na horo koyawa Autumn Calabres tabbas zai kai ka ga ƙarfi da lafiya. Aikinta na yini 21 Gyara da Gyara Extreme har yanzu suna jagorancin saman shahararrun shirye-shiryen Beachbody.
Bayani game da Shirye-shiryen Rana 80
Shirye-shiryen Shirye-shiryen Rana 80 wanda aka kirkira shi musamman don waɗanda suke son ba kawai su rage kiba ba kuma haɓaka jikin ku da gaske kuma su sami sifa mai ƙyalli. Complexungiyar ta haɗa da mayar da hankali kan manyan matsalolin matsalolin: ciki, gindi, kafafu. Wannan zai baku damar aiki akan dukkan tsokokin jikinku kuma kuna ƙona kitse na jiki. Autumn Calabrese ya samar da ingantaccen tsari-mataki-mataki don gina gindi mai zagaye da madaidaicin ciki a lokaci guda da kitse mai, rage kugu da ƙafafu.
Zai yi zafi? Haka ne, ba a tsara Bikin motsa jiki na Kwanakin 80 don farawa. Na farko, azuzuwan lokaci mai tsawo - matsakaita na mintina 45 zuwa minti 60. Abu na biyu, Lokacin kaka yana bayar da motsa jiki mai tsananin gaske, gami da ƙarfi, aiki, haɗe da plyometric. Matakan shirin: Matsakaici-Babba (matsakaici-ci gaba). Daya daga cikin 'yan matan ta nuna an gyara (A Saukake) sigar motsa jiki, don haka koyaushe zaku iya tsara shirin zuwa iyawarsu.
Kuna son tabbatar da cewa kun kasance a shirye don aiwatar da Halin 80? Gwada shirin Littleananan bsauke hankali daga Autumn Calabrese, wanda ya haɗa da sauƙin motsa jiki sau 5 kuma yana da shirya mataki don Hankalin kwana 80. Kuna iya tsayawa kan shirin Littleananan forauki hankali na makonni 3-4, a hankali yana ƙaruwa matakin ƙoshin lafiyarku. Amma idan kuna farawa horo ne a gida, zai fi kyau ku zaɓi hadadden Kwanakin 21 Gyara daga Autumn Calabrese. Wannan ɗayan shahararrun shirye-shirye ne a gida, wanda ya dace da masu farawa.
Don dacewa da shirin Rana ta 80?
- ga waɗanda suke so su sami ƙarfin, ƙarfi da sauƙi ba tare da wuraren matsala ba
- masu son maida hankali suyi aiki a kan ciki da gindi
- ga waɗanda ke neman cikakken shirin ga dukkan jiki a gida
- waɗanda suke so ba kawai ƙona kitse ba har ma su inganta sautin tsoka, sa jiki ya yi kyau kuma ya zama na roba
- waɗanda ke da ƙwarewar horo da neman sabon haɗin haɗin gwiwa
Tabbas, yayin aiwatar da asarar nauyi wanda yawancin abinci ke shafar shi. Koyaya, yawancin masu horarwa a aikace waɗanda kusan hanyar kawai don kiyaye fasalin ta da nauyin ta shine motsa jiki na yau da kullum. Lokacin da kake motsa jiki, kuna ƙona adadin kuzari, kuna haifar da tsarin tafiyar da rayuwa wanda ke haifar da jiki don ciyar da kuzari maimakon adana shi a cikin kyallen takarda azaman mai mai ƙarkon fata. Baya ga rage kiba motsa jiki a kai a kai na rage kasadar kamuwa da cututtukan zuciya da suga.
Wasannin motsa jiki na kwana 80 Kulawa: kayan aiki da abinci
Waɗanne kayan aiki ake buƙata don Rana ta 80?
Shirye-shiryen horo na Rana ta 80, kuna buƙatar ƙarin kayan aiki:
1. nauyi: haske, matsakaici, mai nauyi
Kuna buƙatar dumbbells don nauyi mai nauyi, matsakaiciyar nauyi da nauyi mai nauyi. Idan kuna da aƙalla ma'auni biyu (mai sauƙi da nauyi), to wannan ma zai isa, amma yana da kyau a sami saitin dumbbells. Idan za mu shiga cikin shirin, duk tsawon kwanaki 80, za ku ji ci gaba koyaushe, kuma wataƙila daga baya kuna buƙatar dumbbells mafi girman nauyi. Zaɓi nauyin dumbbell bisa ga matakin horo. Ya kamata ku ji nauyin yayin kowane motsa jiki, amma ba lallai ya sha wahala ba. Kaka tana amfani da nauyin daga fam 5 zuwa fam 40 (kilogram 2 zuwa 18). Zaku iya siyan dumbbells masu ruɓuwa, don iya iya bambanta nauyin.
2. Madaukai Tsayin daka
Kuna buƙatar ƙungiyar motsa jiki, yana da kyawawa don samun saiti guda uku waɗanda suka bambanta a matakin ƙarfi. Za ku yi atisaye, saye da tef a kugu, ƙafafunsa, sawayensa, ko wuyan hannu. Tukwici: yayin amfani da maɗaurin roba mai sauƙin wasa a dogon wando, ba gajeren wando ba. Wannan zai taimaka wajen kiyaye mai faɗaɗawa da kuma guje wa shafawa daga tef.
3. Slarfin Nunin faifai
Hakanan zaku buƙaci diski mai tafiya (ƙafafun motsi). Wannan inventauki mai sauki shine cikakke don ƙarfafa tsokoki na ilahirin jiki da haɓaka bugun zuciya. Za ku zame a ƙasa ta amfani da nauyin jikinku azaman juriya. Tabbatar da cewa, ƙwayoyin ku zasu ƙone. Maimakon diski mai tafiya, zaka iya amfani da yadudduka, safa, faranti na takarda, kananan tawul da sauran kayan aikin da basu inganta ba.
4. Mat
Kamar yadda ake so koyaushe a sami tabarma ko tabarma a ƙasa, idan kuna kan tsaka mai wuya. Wannan zaɓi ne, ya dogara da yanayin gidanka da kwanciyar hankali.
Yadda za a zabi yoga Mat da dacewa
5. Rufin kumfa
Tausa (kumfa) abin nadi shine cikakken kayan aiki don dawo da sassauci da motsi, amma kuma don shakatawa tsokoki bayan motsa jiki. Nasiha sosai su basu idan kun kula da lafiyar jikinku. Za ku yi amfani da shi kawai a cikin horo na Lahadi Roll & Saki, don haka wannan kayan aikin motsa jiki zaɓi ne. A ranar Lahadi zaku iya samun hutu na rana ko ɗaukar bidiyo tare da banner akan dandano.
Binciko kayan motsa jiki don motsa jiki
Abincin fa?
Autumn Calabrese shine mai haɓaka ingantacciyar hanyar iko wacce ta shahara sosai tsakanin masu sha'awar motsa jiki. Munyi magana game da shi a baya abincin Kwalliyar Shirye-shiryen Abincin 21 Rana Gyara Da farko wannan hanyar na iya zama da rikitarwa da rudani, amma kamar yadda kwarewar yawancin masu hannu suka yi, da gaske ne yana sauƙaƙa rayuwa. Ba za ku buƙaci auna nauyi, yin rikodin kuma kuzari da adadin kuzari, sunadarai, carbi da mai ba - kawai ku auna kwantena abinci kuma menu ɗinku a shirye yake.
Don haka, ƙididdige yawan adadin kuzari na yau da kullun bisa ga tsarin da aka gabatar a cikin mai amfani Farawa Jagora. Tsarin al'ada zai banbanta ga matakin farko da na biyu da na uku. A cikin watan farko na Ranar 80, zaku buƙaci ƙananan adadin kuzari fiye da na biyu da na uku. Littattafan suna da lissafin abubuwa bisa nauyin ku a cikin fam ba kilogram ba. Don farawa, kawai nuna ma'anar ma'auni a fam: ninka nauyinku a cikin 2,20462. Misali: kilogiram 65 * 2,20462 = 143,3 lbs. Don haka a matakin farko na al'adar ku zai kasance 1426 kcal (143,3 * 11 + 600-750) don matakai na biyu da na uku: 1626 kcal (143,3 * 11 + 600-550).
Idan lissafinku ya fito cewa yawan adadin kuzari na yau da kullun bai kai 1200 kcal ba, har yanzu kuna kan layi tare da adadin kuzari 1200. Gaskiya mai mahimmanci cewa ku bazai buƙatar ƙidaya adadin kuzari a cikin abinci baza'a shiryar daku akan yawan kwantenan. Dangane da adadin kuzari ka zaɓi takamaiman shirin abinci A, B, C, D, E ko F. shirin yana ɗaukar nauyin 1,200 zuwa 1,500 calories, shirin F shine ƙa'idar daga 2500 zuwa 2800 kcal (hutawa tsakanin) . Kuma ƙungiyar Beachbody ta ƙara yin tsarin cin ganyayyaki.
Lura cewa Autumn Calabrese yana ba da karancin kalori mai wahala. Da kyau kuyi tunani ko kun shirya bin irin waɗannan ƙuntatawa a cikin abincin don samun sakamako mai sauri? Kuna iya rasa nauyi ba tare da irin waɗannan tsauraran matakan ba, amma idan kuna da ƙwarin gwiwa - kuna iya gwadawa.
Kuna iya lissafin adadin kuzari na hanyar gargajiya ko kuma dogaro da kalkuleta daga Beachbody. Za a iya ƙidaya adadin kuzari da kanku ko amfani da kwantena. Mafi mahimmanci, don sarrafa iko. Ka tuna, don asarar nauyi ba zai isa ba kawai don yin wasanni. Kuna buƙatar bin ƙarancin kalori don jiki ya fara cinye kitsen mai. Kara karantawa game da wannan anan: Tambayoyi da amsoshi akan ƙididdigar adadin kuzari.
Hutun kwana na 80: horarwar kayan aiki
Shirye-shiryen Bikin kwana 80 ya kunshi jerin atisaye na mintina 30-60, wanda zakuyi kwanaki 6 a sati tsawon sati 13. Lahadi - ranar hutu ko gajeren darasi akan shakatawa da mikewa. Hadaddun ya ƙunshi fasali 3, makonni 4 kowane lokaci.
Kowane lokaci ya haɗa da 6 motsa jiki daban-daban (kodayake wasu bidiyo zasu canza adadin saiti da kuma reps daga mako zuwa sati, amma zaɓin atisaye a cikin wata ɗaya ɗaya ne). Tare da kowane bangare na darasi mafi rikitarwa, koyaushe zaku haɓaka adadi, tare da haɓaka ƙarfin hali da ƙarfi. Makon da ya gabata - Week Peak ya haɗa da haɗin motsa jiki daga dukkan matakai uku.
A kowane lokaci kuna jiran aikinku na gaba:
1. Jimillar Girman Jiki (Mintuna 60). Motsa jiki don tsokoki na manya da ƙananan sassan jiki. Ya haɗa da haɗin gwagwarmaya na motsa jiki don kunna dukkanin ƙungiyoyin tsoka, da ƙona calories.
2. Kayan kwalliya (Mintuna 60). Motsa jiki ya kunshi keɓaɓɓen kaya a kan tsokoki na gindi don samar da duwawun butto mai zagaye.
3. Kwakwar Cardio (Mintuna 30-45). A cikin wannan aikin motsa jiki kuna jiran sauya tazarar tazarar cardio tare da ƙarfi da ƙananan ƙarfi don ƙona mai ƙona mai yawa.
4. AAA: Makamai, Abs, A # $ (Mintuna 50-60). Horarwa ta ƙunshi aiki mai kyau a kan duk wuraren matsalar (babba, ciki, ƙasa) ta amfani da dumbbells, band da gliding.
5. Kafafu (Minti 45). A cikin wannan darasin, zaku maida hankali kan samar da karin dacewa da sauƙin tsokokin ƙafafu da kuma kawar da ɓarkewar ɓangaren jikin.
6. Gudun jini (Mintuna 30-45). Wannan horo na tazara na tazara don ci gaba da jimiri, ƙona mai da ƙoshin tsoka ba tare da amfani da ƙarin kayan aiki ba.
Har ila yau shirin ya hada da 2 wasan motsa jiki don shakatawa da shimfiɗawa, wanda za'a iya yi a ranar Lahadi ko kowace rana a duk cikin shirin:
- Roll & Saki (minti 20)
- Mikewa & Saki (mintina 15)
Autumn Calabrese yana ba da shawarar kayi amfani da alamar Takardar Tracker cewa zaku kawo dumbbells masu nauyi da kuma kintinkiri na kowane motsa jiki.
Ra'ayoyi kan motsa jiki na Rana ta 80 daga masu riban mu
Shin kuna shirye don yin aiki tuƙuru don yin siririn ƙafafu, madaidaiciyar ciki, da gindi masu roba da ɗauka? Gwada shirin na 80 Day Obsession kuma samu canji mai ban mamaki shirin horo na tsawon watanni 3. Idan kun kasance a shirye ku tafi "kwanaki 80 na rashin hankali", to ku tabbata, sakamakon zai birge ku.
Duba kuma: TABATA-motsa jiki - 10 shirye-shirye da aka shirya don rage nauyi.