Ba ku san inda zan fara motsa jiki na gida ba? Muna ba ku mafi kyawun jagorar Runet ga masu horar da duniya waɗanda ke haɓaka ingantattun shirye-shirye don aiwatarwa a gida. Bayan taƙaitaccen taƙaitaccen bayani yana ba da haɗin kai zuwa labarai tare da cikakken cikakken bayani.
Kayan aikin motsa jiki don motsa jiki na gida: cikakken bita
Masu horar da gida dacewa: zaɓi mafi kyau na mafi kyau
Jillian Michaels
Jillian Michaels a yau ɗayan mashahuran masu horar da gida ne a duniya. Tare da shirye-shiryenta, da yawa suna fara horo a gida. A yau, Jillian ta saki kimanin DVD 25 kuma ana sabunta tarin shirye-shiryenta akai-akai. Daga cikin waɗannan nau'ikan zaku iya samun atisaye don duka jikin ku da motsa jiki don takamaiman yankuna na matsala, wasu ma har fassara su zuwa yaren Rasha, misali, irin shahararrun bidiyo kamar "Siriri adadi kwanaki 30" da kuma "Flat ciki a cikin makonni 6".
- Cikakken jerin shirye-shiryen Jillian Michaels a cikin tebur mai kyau
- Tare da wane shirin fara Jillian Michaels: zaɓuɓɓuka 7
- Takaitaccen bayani game da motsa jiki Jillian Michaels
- Tsarin motsa jiki Jillian Michaels shekara
Shaun T
Yin aiki tare da Shaun T yawanci ana farawa bayan watanni 6-10 na horo tare da Jillian Michaels, a matsayin shirinta T25 Tashi da kuma hauka zai buƙaci ka sami wadataccen ƙwarewa da jimiri. Amma yana da sauƙin shirin rawa wanda zai dace da masu farawa. Ainihi, mai koyarwar yana samar da cikakken shiri, wanda aka tsara don watanni 1-3. Shaun T ya yi aiki tare da dacewa Kamfanin Beachbody, tare da abin da yake haɓaka da kuma samar da ingantattun ɗakunan hadaddensa. Shirye-shiryensa Rashin hankali ya zama sananne a cikin ƙoshin lafiya na gida.
- Viewididdigar ayyukan Shaun T
- Mayar da hankali T25: rage nauyi minti 25 a rana
- Hauka: motsa jiki mai tsananin ƙarfi
Janet Jenkins ne adam wata
Janet Jenkins ne adam wata (Hollywood mai ba da horo) na iya yin gogayya da Jillian Michaels cikin shahara tsakanin masu sauraron Rasha. Bidiyon ta "Cikakkar abs"dole ne ya gwada duk wanda ke horo a gida. Na biyu shi ne shirin na "Mutu a cikin awa daya"inda mai horarwa ke samar da kodin mai tasiri sosai. Kyakkyawan horo ya sanya Janet ta zama ƙaunatacciyar taron jama'a a duk duniya. Wasu tsoffin shirye-shirye Janet Jenkins har ma an fassara su zuwa yaren Rasha.
- Bayani game da horo Janet Jenkins
- Cikakkar ɓoye da Gyara cinya da duwawu daga Janet Jenkins
- Mutu na awa ɗaya: bugun zuciya + nauyin wuta
Leslie Samson
Amma idan kuna neman ƙwaƙƙwaran aikin motsa jiki mai sauƙi, duba mil mil tare da Leslie Sansone. Shirye-shiryenta sun dogara ne akan tafiya ta al'ada cikin sauri, kuma ana auna nisan tafiyar mil (mil mil 1 kusan kilomita 1.6). Dangane da haka, Leslie Sansone tana da shiri daga mil 1 zuwa mil 5. Wadannan wasannin motsa jiki sun dace da masu farawa da tsofaffi da kuma mutane masu babban kiba, da kuma mutanen da ke murmurewa daga rauni. Kawai fara tafiya ba tare da barin gida ba! Baya ga DVD daga Leslie Sansone kuma suna da tashar youtube, wanda kuma yake gabatar da wasu motsa jiki masu inganci.
- Binciken wasan motsa jiki na Leslie Sansone
- 5 motsa jiki-1 mil tare da Leslie Sansone
Bob Harper
Bob Harper ya sami farin jini a duniya a matsayin koci a wasan kwaikwayon Amurka babban marathon mai hasara, Inda tare da Jillian Michaels, sun taimaki mutane su sauke nauyi. Bob yana ba da horo mai zurfi, waɗanda ke dogara da ƙarfin motsa jiki da motsa jiki tare da nauyin nauyi. Jimlar Canza Jiki ya zama sanannen shirin Bob Harper. Wannan bidiyon na tsawon awa ɗaya don matsakaici da ci gaba na horo shine madadin tare da aikin motsa jiki na Shaun T ko Jillian Michaels. Amma idan kuna son samun matsin lamba sosai, wannan yana da rikitarwa Bakin Wuta.
- Bayani na horo Bob Harper: sashi na 1
- Bayani na horo Bob Harper: sashi na 2
- Jimlar Canjin Jiki: bitar shirin
- Black Wuta: babban shiri ne daga Bob Harper
Kaka Calabrese
Autumn Calabrese wani shahararren malamin Amurka ne, wanda ya kasance tare da kamfanin Beachbody. Hawan Kocin Olimp Autumn wanda ya koyar ya taimaka samar da hadaddun 21 Gyara Day, wanda ya zama babban mai siyarwa. Shirin mai banbanci, mai araha kuma mai matuƙar tasiri kusan babu rashi. Bugu da kari, kaka ta samar da wani tsari na musamman na “kwantena” masu amfani da wutar lantarki wanda ya zama madaidaicin madaidaicin abincin gargajiya. Hakanan lura da sabon shirin Autumn Calabrese - Rana ta 80wancan an tsara shi don yin aiki akan yankuna masu matsala na kafafu da ciki.
- Kwanan wata 21 Gyara daga Autumn Calabrese
- Hutun kwana 80 daga Autumn Calabrese
- Tsarin samarda wuta daga Kantinan Kalabrese kwantena
- Duk motsa jiki Autumn Calabrese
Hoton Kate Friedrich
Wataƙila ba za ku sami kocin da ke ba da shirye-shirye iri-iri fiye da na Kate Frederick ba. Laburarensa na horon bidiyo ya haɗa da cikakken tsari guda ɗaya na zuciya da ƙarfi ga yankunan matsalar mutum da kuma dukkan jiki. Ko yin bidiyo kawai tare da Kate Friedrich za a ba ku horo a cikin shekaru masu zuwa. Duk da yake Kate tana ƙirƙirar shirye-shirye iri-iri ta hanyar amfani da ƙarin kayan aiki. Tana da horo da ƙwallon ƙafa da bandin roba, kuma tare da dandamali, da tsalle-tsalle. Idan ka zaɓi inda zaka fara Kate Friedrich, yi ƙoƙari ka ci gaba da kasancewa cikin hadaddun Jerin ICE, wanda ya haɗa da motsa jiki da motsa jiki.
- Jerin ICE: saiti na atisaye don matsakaici matakin
- Mai ƙarfi da Sweaty da Fit Tower: saiti biyu daga Kate Frederick
- Jerin Tasirin Impananan Tasiri: jerin ƙananan tasiri daga Kate Frederick
- Duk wasan motsa jiki Kate Friedrich
Denise Austin
Sauke abubuwa Denise Austin ya zo a farkon sifiri, amma yanzu shirinta zai iya zama cikin sauƙi a cikin shirin lafiyar ku. Wani ɓangare na bidiyonta da aka fassara zuwa harshen Rashanci, wanda shine mahimmin abin da ke jawo hankali ga yawancin masu horarwa. Mafi yawa Denise Austin yana ba da motsa jiki guda ɗaya tare da cakuda mai gauraye: motsa jiki na motsa jiki + da nauyi mai sauƙi. Duk an tsara su ne don su rage kiba da kawar da wuraren matsalolin mata. Kuna iya fara shiga cikin shirin "Saurin nauyi", wanda ya haɗa da minti biyu na 20 akan ƙwayar zuciya da ƙarfi.
- Binciken motsa jiki Denise Austin: sashi na 1
- Binciken motsa jiki Denise Austin: sashi na 2
Tony Horton
Ana ɗaukar horon ƙarfin ƙarfi na gida kamar Tony Horton. Hadadden sa P90X Gaskiya ita ce ingantacciyar hanya don gina ƙwayar tsoka mai ƙarfi a gida. Yana da motsa jiki don ƙona kitse - da Hard Corps 22 Minute, motsa jiki don masu farawa P90, Cikakken kaya ga dukkan jiki - P90X3. Duk shirye-shiryen Tony Horton, an haɗa su kuma an tsara su don watanni 1-3 na horo.
- P90: shirin Tony Horton don masu farawa
- P90X: shirin wuta a gida
- P90X3: ayyukan motsa jiki na mintina 30 daga Tony Horton
- Duk motsa jiki Tony Horton
Billy Blanks
Dan wasan Ba'amurke Billy Blanks ya kirkiro nasa fasahar na rage kiba da mai mai tai-Bo. Tae-Bo ya dogara ne akan abubuwa daga wasan tsere da abubuwan wasan gargajiya. Ba kamar tae na gargajiya Tae-Bo yana da ɗan gajiyar damuwa akan ɗakunan mahaifa da tsarin musculoskeletal. Ta haka ne tasirin fasaha Billy rabin fanko ya fita daga gasar, ba mamaki tsarin Tae-Bo ya zama sananne ba kawai a cikin gida ba har ma da tsarin horar rukuni. Yawancin shirye-shiryen suna kama da juna, don haka zaku iya gwada bidiyo daban-daban.
- Horon bidiyo na 12 tare da Tae Bo Billy rabin blank
- Duk motsa jiki Billy rabin blank
Tracy Anderson
Hanyar Tracy Anderson wani nau'in horo ne na musamman wanda ya bambanta da yadda muke saba motsa jiki. Tracy tana ba da hankali ga ƙananan ƙwayoyin jiki, don haka aikinta na musamman ne. Amma suna aiki kuma suna ba da kyakkyawan sakamako! Idan ba za ku iya ƙarfafa yankunanku na matsala ba, yana da mashahuri mashahuri Metamorphosis (wanda ya shafi aiki a jiki ya danganta da nau'in fasali) ku shakka. Koyaya, Tracy ba zata fara da motsawa ba, tsarin koyarwar ta ba kowa bane.
- Metamorphosis daga Tracy Anderson: Hipcentric
- Shirin motsa jiki Tracy Anderson don masu farawa
- Duk motsa jiki Tracy Anderson
Hauwa Chodakowska
Eva Chodakowska ita ce shahararriyar mai horar da 'yan Poland, wacce ta shahara har ta wuce iyakar Poland. Shirye-shiryenta na bidiyo don asarar nauyi suna da matukar farin ciki daga masu karatu saboda ƙimar aiki da sakamako mai sauri. Yawancin horo shine Eva Khodakovskaya dangane da haɗuwa da manyan atisaye da atisaye don sautin tsoka tare da nauyin jikinsa. Amma tana da kuma yana da ƙananan tasiri shirin dangane da ayyukan Pilates. Hauwa'u mafi shaharar bidiyo shine Fatawar kai, bikini, Sukshi da kuma Sirrin Pilates.
- Duk horo Eva Khodakovskaya kwatancen tebur + manhaja
Chalene Johnson
Chalene Johnson wani memba ne na ƙungiyar Beachbody. Daga ɗakin karatun bidiyo ya kamata ya mai da hankali ga hadadden Turbo Jam don masu farawa, kuma Wutar Turbo don masu farawa. Yi shaleen da babban nauyin nauyi mai nauyi, HALYAR KASHI. Amma ɗayan manyan mashahuran motsa jiki ya zama ƙananan tasirin shirin PiYo, wanda ya haɗu da abubuwa daga yoga da Pilates don sautin dukkan jiki da haɓaka motsi.
- Bayani na duk shirye-shiryen chalene Johnson
- ChaLEAN Extreme: shirin iko ne daga chalene Johnson
- PiYo: jerin motsa jiki ne wanda ya danganci yoga da Pilates daga chalene Johnson
Leandro Carvalho
Leandro Carvalho ya zama babban mashahurin mai horarwa tare da fitowar shirin Brazil Butt. Wannan saitin atisayen zagaye na gindi ya zama abin mamaki. Leandro ya san yadda ake yin famfo da “boom-boom” kuma yana inganta mace. Shirin ya hada da kyawawan atisaye don karfafa jijiyoyin ciki, cire kwankwaso da rage kitse a jiki. Bayan ɗan lokaci ya saki jerin abubuwa daga Leandro Carvalho: Butungiyar Bidiyo ta Brazil da kuma Carnivale Brazil Butt. Kuma a cikin 2017, Leandro ya haɓaka ƙananan tasirin tasirin masu farawa Kuna2, wanda nan take ya kasance jagora a cikin shirye-shiryen masu farawa.
- Butaddamar da Brazilasar Brazil ta Leandro Carvalho
- Carnivale Brazil Butt Lift daga Leandro Carvalho
- YOUv2 don masu farawa daga Leandro Carvalho
fitness blender
FitnessBlender shine mafi shahararren tashar motsa jiki akan youtube, inda zaku iya samun motsa jiki daban-daban sama da 800 don duka jiki. Kocin Kelly da Daniel suna ba da bidiyo iri-iri iri-iri: ga dukkan jiki da kuma takamaiman yankunan matsala, dumbbells, da rashi nauyi, motsa jiki da ƙarfi, don masu farawa da waɗanda suka ci gaba, gajeren minti 10-20 na tsawon 60-90 mintuna Bayan haka, akan gidan yanar gizo fitnessblender.com akwai binciken da ya dace na horon da ya dace don masu tacewa. Kuma fara bin FitnessBlender bidiyo tare da shirye-shiryen hadewa 5 Kalubalen Rana.
- Alubalen Kwanaki 5 daga FitnessBlender: uku na gama hadaddun
- Motsa jiki 14 na motsa jiki daga FitnessBlender don masu farawa ba tare da tsalle ba
- 9 ƙarfin horo strengtharfin jiki tare da dumbbells cikakken jiki daga FitnessBlender
- Duk tarin daga FitnessBlender
HASfit
HASfit wata babbar tashar youtube ce mai dacewa, kuma wasu ma'aurata suka kirkira ta. Wannan bambancin ƙarfin horo a gida kamar yadda yake a tashar HASfit ba zaku sami ko'ina ba! Joshua da Claudia suna ba da horo na musamman don ƙarfin jiki da ɗayan ƙungiyoyin tsoka (biceps, triceps, baya, kafafu, kirji, da dai sauransu), kuma bidiyon ya dace daidai da maza da mata. HASfit kuma tana da shirye-shirye don tsofaffi, don shimfidawa, da motsa jiki na motsa jiki. Kuma mafi mahimmanci, gidan yanar gizon abokantaka tare da shirye shiryen shirye shirye na azuzuwan a 30 da 90 kwanakin, da kuma wayar hannu kyauta.
- 8 rashin tasirin motsa jiki na motsa jiki daga masu farawa HASfit
- Motsa jiki HASfit: ga tsofaffi da raunuka
- Motsa jiki daga HASfit + kalanda tsawon kwanaki 30
- Duk tarin daga HASfit
Sauran masu horarwa
Shirye-shiryen ballet (barryh)
Baya ga jerin wasannin motsa jiki ana shirin rawa (ko Bernie). Suna dogara ne akan aikin da aka saba da su daga rawar gargajiya, waɗanda ake yi kusa da injin. Horarwar ballet ba ta yin tasiri mai tasiri a kan ɗakunan, ba girgiza tsokoki, yana taimakawa yin aiki a kan yankunan matsala, haɓaka matsayi da ƙara tsokoki.
Daga cikin shirye-shiryen ballet masu shirye-shirye na iya gaya muku: Swasno Bowen, Leah Cututtuka, Maryamu Helen Bowers (Ballet Beatfull), Tracey mallet. Suna spetsializiruyutsya akan horon barnych kuma suna ba da nau'ikan azuzuwan don kawar da nauyin da ya wuce kima. Tabbatar da duba labarai masu zuwa:
- Jikin Ballet ta cutar Leah (shirin da zaku iya fara horon ballet)
- Daga Classic BarreWanda Suzanne Bowen ta tsara (shirin masu farawa)
- Booty Barre daga mallet Tracey (don matsakaici da ci gaba)
- Bayani na dukkan motsa jiki Mary Helen Bowers (+ cikakken bayani daga mai biyan mu)
- Tsarin shirin horon ballet (zai taimaka muku don sanin alkaluman aji)
- Duk motsa jiki daga Suzanne Bowen
Mashahuri shirin hadedde
Idan kuna neman cikakken shirin, wanda ya ƙunshi azuzuwan akan kalanda na tsawon wata ɗaya ko fiye, to muna da cikakken ɓangaren shirin Hadakar. Suna ba da motsa jiki don jiki duka, yayin da akwai shirye-shiryen shirye-shiryen, don haka ba lallai bane ku tsara darasi na mako. Yawancin shirye-shirye masu rikitarwa a Shaun T, Autumn Calabrese, Tony Horton, amma an riga an tattauna su a sama. Muna ba ku ƙaramin zaɓi na mashahuran rukunin gidaje a cikin masu biyan kuɗin ku:
- Farkon Mafari (saitin wasannin motsa jiki don mafi yawan masu farawa)
- JNL Fusion (motsa jiki na zuciya don jiki duka tsawon minti 30)
- Core De Force (motsa jiki na motsa jiki dangane da fasahar martial)
- Canja Shagon (cardio da ƙarfin horo)
- Tapout XT (motsa jiki tare da faɗaɗa)
- Yoga Sati na 3 (Yoga don farawa 3 makonni)
Da yawa daga cikin hadaddun shirye-shiryen kungiyar mai suna Beachbody suna bayarwa, don haka don Allah a duba kuma:
- Duk motsa jiki, Beachbody a cikin taƙaitaccen taƙaitaccen tebur
- Mai tsara aikin: gidan yanar gizo don ƙirƙirar kalandarku
Shahararrun masu horarwa akan Youtube
Shin a kan shafin yanar gizonmu masu koyar da YouTube-masu bayar da horo kyauta akan shahararrun karɓar bidiyo. Irin waɗannan nau'ikan motsa jiki masu tasiri kamar a youtube ba za ka samu ko'ina ba. Muna ba ku zaɓi na shahararrun tashoshin bidiyo, godiya ga abin da za ku fara rasa nauyi da haɓaka fasalin jikinku a gida. Don ƙarin bayani, duba sashin: Masu koyar da Youtube.
- Tone It Up (labarin yana ba da cikakken bayyani game da horon + martani daga mai biyan ku)
- Blogilates (ƙananan tasirin motsa jiki dangane da Pilates)
- GymRa (horo don yankunan matsala)
- Kocin Jiki (gajeren aikin HIIT)
- Popsugar (motsa jiki da yawa daga masu horar da motsa jiki daban-daban)
- Manyan tashoshin youtube guda 10 kan dacewa a cikin Rashanci (gama tattarawa)
Har ila yau kula da sassan da labarai masu zuwa akan gidan yanar gizon mu:
- Masu horo a cikin harshen Rasha
- Motsa jiki Les Mills
- Motsa jiki Cindy Whitmarsh
- Darasi na Kasa Ta Taswirori
- Shirye-shiryen sauran masu horarwa
- Sashe don masu farawa
- Jimlar cikakken horo
- Tambayoyi da amsoshi don horo