Littleananan bsauke da hankali: sabon salo na motsa jiki daga Autumn Calabrese akan jikin duka

A watan Janairun 2018, ɗayan shirye-shiryen da ake tsammani daga Beachbody: 80warewar Ranar XNUMX. Xwararraki tare da Autumn Calabrese zai haɗa da jerin motsa jiki waɗanda zasu taimaka muku ba kawai don rage ƙiba ba har ma don haɓaka haɓaka da ƙimar jiki. Amma a cikin bita na yau zamuyi magana ne game da wani sabon shirin A ɗan Kula.

Don haka, menene ra'ayin ƙirƙirar Littleananan bsauka? A 'yan watannin da suka gabata, Beachbody ya ba da sanarwar hadadden Ranar 80, wanda nan take yake sha'awar duk masu sha'awar motsa jiki na gida. Masu kirkirar wannan kwas din sunyi alƙawarin hanya mafi inganci don canjin yanayin jiki, musamman yankuna masu matsala kamar ciki, gindi da ƙafafu.

Don shirya ku don sabon shirin kuma ku ba da ra'ayin yadda za a kalli waɗannan wasannin motsa jiki, Autungiyar Autumn Calabrese ta haɓaka ɗan gajeren kwanaki 5 Littleananan Littleauke da hankali. Zai zama muku wani lokaci na shirye-shiryen kafin ku fara tafiya cikin tsari na kwana 80.

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Game da shirin Kadan damu

Littleananan isauke da hankali shine kullun kwana biyar daga Autumn Calabrese, wanda za'a iya kira gabatarwa ko shiri kafin aiwatar da babban shiri Rana ta 80. Motsi na Littlean Oan Ruwa ya fito ne watanni 2 kafin a fara sabon shirin Beachbody: godiya a gare su zaku sami ra'ayin abin da ke jiran ku a cikin cikakken karatun 80 Day.

A hanyar, don Allah a kula cewa har ma a gida yana da kyau a yi dacewa cikin kwanciyar hankali kayan wasanni da takalma masu kyau. Idan kuna son siyan tufafi na wasanni masu kyau da takalmi a farashi mai arha, yi amfani da lambar talla ta talla don samun ragi da kuma samun kyakkyawar ma'amala.

Jigon horo Kadan damu?

A cikin shirin Littleananan bsauke da hankali ya haɗa da motsa jiki 5 na mintina 30. Sun fi guntu a cikin lokaci kuma sun fi sauƙi a kan kaya fiye da aikin motsa jiki na Ranar 80 (wanda azuzuwan zasu ɗauki mintuna 45-60 kuma zasu buƙaci ƙarfin jiki). Motsa Jiki na Oan aiman Ruwa yana nufin yin aiki akan wuraren matsala da ƙarfafa tsokoki na ciki, cinyoyi da gindi. Ana gudanar da azuzuwan a ci gaba tare da sauya motsa jiki akai-akai, saboda haka zaku ƙona calories da mai.

Gabaɗaya, hadadden ya haɗa da bidiyo mai zuwa: horo ga duka jiki, motsa jiki don gwatso, motsa jiki don ƙafafu, motsa jiki don jiki duka tare da girmamawa kan mahimmanci da motsa jiki na zuciya tare da girmamawa akan mahimmanci. Yawanci ana tsammanin ɗaukar iko don ƙarfafa tsokoki, sautin jiki da kawar da sagging da cellulite. Karatuttuka na musamman zasu yi kira ga waɗanda basa son motsa jiki mai gajiyarwa kuma suna son yin aiki da wuraren matsalar kuma su matse tsokoki tare da ɗan gajiyar zuciya.

Ayyukan fasali Littleananan bsauka

Ofaya daga cikin nuances na horo Littleananan bsauke hankali (da kuma Rana ta 80) ƙarin kayan aiki. Don karatuna a cikin waɗannan shirye-shiryen talakawa ba za su iya yi ba, kuna buƙatar siyan ƙananan kayan gida. Amma yi imani da ni, yana da daraja! Ta hanyar amfani da ƙarin kayan aiki, kai tsaye zaku sami dama ga ƙarin motsa jiki masu tasiri da tasiri.

Kayan Aiki Kadan damu:

1. Dumbbells (dumbbells). Da kyau, don gudanar da shirin Littlean bsan Ruwa yana buƙatar samun dumbbells na nauyin nauyi uku daban-daban: haske, matsakaici, nauyi (3 zuwa 10 kilogiram - yana mai da hankali kan ƙarfinsa da iyawarsa). Za ku sami ƙananan adadin reps, don haka nauyin dumbbells na iya ɗaukar ƙari. Haske dumbbells 1-2 kg, tabbas zaku samu isa. Don dacewar ku, zaku iya siyan dumbbells masu ruɓewa ku daidaita nauyi da kanku.

2. Fitness na roba band (tef-zobe, expander, juriya madauki). Fitnessungiyar motsa jiki ƙaramin bandin roba ne wanda ake sawa a kafa kuma yana ba da ƙarin juriya don kwatangwalo da gindi. Wannan kayan aikin kwalliyar gama gari ne wanda zaku iya saya a cikin shagon kayan wasanni ko oda akan layi. A cikin tsunkule za ku iya ɗaure bandin roba a ƙafafunku ko ma amfani da zaren roba na yau da kullun. Shirin yana amfani da tef matakai uku na juriya don wasu motsa jiki Lokacin kaka yana amfani da ma ƙungiyoyi 2 a lokaci guda.

3. Fayafai to slide (zane-zane, faifai masu faifai, masu faifai). Ko a wasu kalmomin, fayafayan fayafai. Kuna iya yin odar su daga Intanet ko daidaita kowane abu don zamewa a ƙasan bene. Zai iya zama faranti na takarda, ɓangaren zane, ƙaramin tawul, safa, da sauransu darussan “Motsawa” suna ba da nauyi mai yawa a kan jijiyoyin ciki, ƙafafu da gindi.

Wani ɓangare na horo Littleananan Oauka

Kamar yadda muka lura, a cikin shirin Littleananan bsan kallo sun haɗa da horo na horo 5 tare da tsawon mintuna 30. A cikin kowane aji kuma ya haɗa da ɗumi da ɗumi. Shirin ya ƙunshi jadawalin karatun a ranakun Litinin zuwa Juma'a, Asabar ko Lahadi kuna iya miƙawa ga duka jiki. Kuna iya maimaita motsa jiki don makonni 3-4 don cimma nasarar da ake so.

Ranar 1: Jimlar jiki Mahimmanci. Horar da ƙarfi ga dukkan jiki tare da ƙarfafawa a kan tsokoki (baya da ciki). Kuna buƙatar dumbbells da ƙungiyoyin motsa jiki.

Rana ta 2: Kayan kwalliya. Horar da ƙarfi don gindi mai ƙarfi da ƙarfi. Kuna buƙatar dumbbells da ƙungiyoyin motsa jiki.

Rana ta 3: AAA (Makamai, Abs da A @ $). Horar da ƙarfi ga duk wuraren matsala, inda ake yin wasu atisaye na jiki na sama, na ƙasa da na haushi. Kuna buƙatar dumbbells, ƙungiyoyin motsa jiki, da zamewar fayafai.

Ranar 4: Cardio Mahimmanci. Aikin motsa jiki na tazara tare da girmamawa akan tsokoki. Kuna buƙatar ƙungiyoyin motsa jiki, da faifai faifai.

Ranar 5: Kafafu. Motsa jiki na ƙarfi don siririn ƙafafu masu nauyi. Kuna buƙatar dumbbells da fayafai don zamewa.

Sanarwar Kwana 80:

Ƙananan Ƙima | Teaser na hukuma | Yankin bakin teku

Duba kuma tarin horon bidiyo:

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