Rasa fam 10 a cikin wata guda tare da sanannen mai koyarwa, Motsa TV! Chris Freytag yayi cikakken shirin na wata daya, wanda da shi za ku iya ƙona kitse, canza ƙasa kuma ku sami cikakkiyar siffa a cikin ɗan gajeren lokaci.
Samun tare da Chris Freytag, za ku kawar da karin fam kuma ku ƙarfafa jiki a cikin wata guda na horo.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan 50 mafi kyau don motsa jiki
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- Yadda za a zabi takalmin gudu: cikakken littafi
- Katako na gefe don ciki da kugu + zaɓuɓɓuka 10
- Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki
- FitnessBlender: shirya motsa jiki uku
- Fitness-gum - kyawawan kayan aiki ga 'yan mata
Bayanin shirin 10 Pound Slimdown
10 Pound Slimdown - wani hadadden motsa jiki ne wanda ta yadda zaku iya kawar da wadancan kilo 10 maras so na karshe. Chris Freytag yana amfani da shi a cikin shirinsa tabbataccen hanyar horon tazara. Yana da tabbacin hanya don rage kiba da sauri metabolism. Hadadden 10 Pound Slimdown yana da taushin gaske akan kaya kuma ya dace har ma ga mutanen da ke da matakin gabatarwa.
Haɗin ya haɗa da motsa jiki 5, tare da tsawon mintuna 20-25:
- Jimlar fashewar Jiki (cikakken jiki)
- Jiki na sama (jiki na sama)
- Core (ciki da KOR)
- Ƙananan Jiki (ƙasan jiki)
- yoga
A duk motsa jiki (sai dai yoga) za ku yi madadin motsa jiki da ƙarfin motsa jikihakan ba zai bar yankunan matsalar ku ba dama. Kamar yadda ka sani, jiki na 3-5 kg na ƙarshe yana ba da wahala mai yawa, don haka horar da tazara ita ce hanya mafi kyau don matsawa tudu. Kuna ƙarfafa jikin ku, ƙarfafa tsokoki kuma ku rage ƙarar ta hanyar ƙona mai.
Don azuzuwan kuna buƙatar nau'i biyu na dumbbells 1.5-2 kg da Mat. 10 Pound Slimdown yana da tasiri na musamman kuma, mafi mahimmanci, samun dama ga kewayon kewayon aiki daga matakin shigarwa da sama. Kuma ƙarin gogaggun mabiyan motsa jiki na gida na iya ɗaukar motsa jiki daban zuwa ƙarin nauyi.
10 Pound Slimdown Extreme: kashi na biyu
Bayan nasarar da 10 Pound Slimdown Chris Freytag ya yanke shawarar sakin ci gaba da shirin, amma tare da babban rikitarwa. Har ila yau, ya haɗa da motsa jiki don yankunan matsala daban-daban, kawai tsawon bidiyon yana karuwa a cikin sau 2! Ana gudanar da azuzuwan akan ƙa'idar tazarar lodin madauwari, inda za ku canza ƙarfin motsa jiki tare da dumbbells da motsa jiki na zuciya don ɗaga bugun jini. Wannan hadin zai taimaka maka wajen ƙona kitse da kuma matse tsokar jiki gaba ɗaya.
10 Pound Slimdown Extreme wanda ya dace da matakin matsakaici amma idan kun ɗauki dumbbells nauyi mai yawa kuma ci gaba zai sami wannan hadaddun mai ban sha'awa sosai. Daban-daban darussan ba wai kawai suna taimaka muku ba da lokaci ga kowane ƙungiyar tsoka ba, har ma don sanya ajin mafi girman ƙarfi da tasiri. Don azuzuwan yana da kyawawa don samun nau'i biyu na dumbbells na nauyi daban-daban. Baya ga dumbbells za ku kuma buƙaci kujera.
A cikin hadaddun 10 Pound Slimdown Extreme an haɗa 6 motsa jiki na yau da kullun na mintuna 40, da kuma Bidiyo na kyauta na 2 waɗanda ke mintuna 10 da bidiyon dawo da 4 don dawo da tsoka bayan motsa jiki:
- Jiki duka (dukan jiki)
- Jiki na sama (jiki na sama)
- Ƙananan Jiki (ƙasan jiki)
- Core (don ɓawon burodi)
- Kickboxing na Cardio (Kickboxing na tushen zuciya)
- yoga
- Minti 10 Abs (don tsokoki na ciki)
- Buns na minti 10 (butt)
Amfanin shirin
- Chris Freytag yana amfani da fasaha mai inganci mai ban mamaki: zaku canza tsakanin iko da motsa jiki na zuciya. Ayyukan motsa jiki na tsaka-tsaki suna taimaka muku ƙona matsakaiciyar adadin kuzari, haɓaka metabolism kuma fara aiwatar da ƙona mai.
- Za ku yi aiki a kan duk wuraren matsala: hannaye, ciki, kafafu, gindi. Baya ga ƙarfafa tsokoki daga horo mai ƙarfi tare da dumbbells, kuna ƙone mai ta hanyar motsa jiki na motsa jiki.
- Gwada wannan shirin idan kun sami ci gaba a sakamakon. 10 Pound Slimdown kuna matsar da tudun ruwa kuma ku kawar da fam na ƙarshe, mafi taurin kai.
- Wannan cikakken shirin, wanda ya haɗa da horo iri-iri da yawa ga jiki duka. An tsara shi na wata ɗaya, za ku yi hulɗa da kalanda mai gudana.
- 10 Pound Slimdown dace da waɗanda suka fara fara motsa jiki. Load da shirin a shirye don masu farawa.
- 10 Pound Slimdown Extreme babban zaɓi ne don ci gaba da darussa bayan ɓangaren farko, da kuma fakitin mai zaman kansa kuma mai inganci sosai ga ƙwararrun ɗalibi.
- Ba lallai ne ku zama shirin kowane wata ba, kuna iya ɗaukar motsa jiki guda ɗaya don waɗannan matsalolin matsalolin da ke damun ku fiye da sauran.
Dubi kuma:
- Motsa jiki don masu farawa a gida + tsari
- TABATA motsa jiki: cikakken jagora + shirin motsa jiki