wani sabon Hadadden shiri daga Bob Harper, Black Fire

Gwada ɗayan ɗakunan rikitarwa zuwa siririn jikin Black Fire ta Bob Harper. Shahararren mai koyarwar Hollywood ya shirya muku a gaske shirin zafi! Sanya Asses ɗin ku zuwa max don darasi na rabin sa'a kuma ku sami mafi kyawun sifa a cikin watanni 2 na horo.

Bayani na Bakin Wuta

Black Wuta - sabon saiti na babban motsa jiki na motsa jiki da Bob Harper. Wannan shirin na tsawon watanni biyu wanda zakuyi atisaye dashi gwargwadon iko. Bob yana ba ku ba kawai maimaita darussan ba, bin motsi akan allon, kamar yadda aka saba, kuma kuna aiki kowace rana don haɓaka aikin su. Za ku yi rikodin ayyukanku bayan kowane motsa jiki, saboda babban burin shirin shine sanya ku zuwa azuzuwan rabin sa'a. Kuma ku yarda da ni, Bob tare da ɗawainiyar jurewa.

Baya ga Bob Harper, wasu azuzuwan Black Fire suna jagorantar wasan motsa jiki da mai koyar da motsa jiki Anna Garcia. Duk motsa jiki gabaɗaya yana ɗorewa Minti 30, tare da dumi da ɗamara. Amma kada kuyi tunanin cewa wannan yayi kadan don ƙona kitse. Tabbas zakuyi aiki da gumi, kuna motsa jiki kamar motsa jiki da nauyi. Irin wannan horarwar akan cin kuzari kwatankwacin shirye-shiryen cikakken lokaci. Bob ya haɗu da babba da ƙananan jiki don ɗaga bugun ku kuma kuyi aiki da tsarin zuciya da jijiyoyin jini.

Za ku sami adadi mai yawa na sit-UPS, tura-UPS, wasu burpees da nau'ikan matse wutar lantarki tare da masu nauyi. Bob da Anna suna motsa ku a cikin aji. Yin darussan akan asusu zai taimake ka ka tura jikinsa zuwa matsananci har ma ka sami ƙarin ɓoyayyun wuraren ajiya. Motsa jiki sun haɗa da aiki akan sauri (matsakaicin adadin motsa jiki a lokacin da aka ba shi), da yawa (wani adadin motsa jiki a mafi karancin lokaci). Za ku ƙone kitse, kuyi aiki akan sautin tsoka ku inganta sifar jikinku.

Classes na Black Fire an gina shi akan ƙa'ida mai zuwa. Bob ya zaɓi wasu ƙananan motsa jiki waɗanda zaku yi a da'irar ko a hanyoyi da yawa. Ana yin wasu motsa jiki akan asusu na ɗan lokaci. Tare da kowane sabon zaman horo zaku inganta alamun ku. "Ba kwa kokarin yin gogayya da kowa, kuna kokarin gogayya da kaina. Za ku ga ci gaba a cikin aikinku, saboda kun sami ƙarfi da dacewa, "Ya bayyana Bob Harper, ka'idar azuzuwan.

Duk motsa jiki Black Fire da kalandar azuzuwan

Hadadden Black Fire ya kunshi darussa daban-daban guda 12, 4 daga cikinsu suna jagorancin Anna Garcia, sauran kuma - Bob Harper. Shirin yana amfani motsi babban ƙarfigami da horar da karfi tare da nauyi, kayan kwalliya har ma da wasan motsa jiki.

Babban fasalin Black Fire yana gyara sakamakonku a duk cikin shirin. A kowane motsa jiki tayi ka'ida ta musamman na kirga maki, a kan abin da zaka kiyaye ci gaban ka. Kuna iya yin ba tare da bayanan sakamakon su ba, amma zai rage tasirin horo.

Don gudanar da shirin zaku buƙaci mai zuwa kayan aiki:

  • Wani dumbbells
  • Akwati (zaka iya maye gurbin dandamali)
  • Kwallan magunguna (motsa jiki ɗaya kawai)
  • Doguwar sanda, zaka iya amfani da MOP (ana amfani dashi a motsa jiki ɗaya kawai, zaka iya yin shi ba tare da shi ba)

Motsa jiki daga Bob Harper:

  • Tabata mai nauyi. Za ku sami motsa jiki 4 tare da nauyin ku. Kowane motsa jiki ana yin saiti 8 (zagaye) na sakan 20 sai kuma sakan 10 na hutawa. Tsakanin fara sabon motsa jiki - hutun minti 1. Yi rikodin mafi ƙasƙanci ci daga kowane zagaye don kowane motsa jiki, ka taƙaita lambobin 4 ka yi rikodin sakamakon. Kaya: akwati.
  • Tabata mai nauyi: daidai yake a cikin shirin da ya gabata zaku yi atisaye 4 na kusanci 8 na tsawon dakika 20. Bambanci kawai shine cewa ana aiwatar da wannan shirin tare da dumbbells. Sakamako sunyi kama da Tabata na jiki akan ƙananan adadin motsa jiki a kowane zagaye. Kayan aiki: dumbbells.
  • Dadi 16: Wannan aikin motsa jiki ya ƙunshi motsa jiki 2 da zagaye 8 akan kowane motsa jiki. Burin ku shine samun 16 a cikin lokaci zagaye. Idan kayi haka, zaka sami maki daya na wannan zagayen. A ƙarshen motsa jiki ƙara dukkan maki don lambobin ƙarshe. Adadin zagayen shine 16, saboda haka matsakaicin adadin da zaka iya samu shima yayi daidai da 16. A wannan aikin motsa jiki babu hutu, amma, idan ka bi waɗannan 16 maimaita zuwa ƙarshen lokacin da aka ba su, za ku iya huta Kayan aiki: kwallayen magani.
  • Style na Sojan Sama na OTM: don cin nasara a wannan motsa jiki, kuna buƙatar yin maimaita 12 na aikin da aka ba na minti ɗaya. Aikin motsa jiki 4 ne kawai don zagaye 5 kowannensu, saboda haka matsakaicin sakamako shine 20. Aikin yana da rikitarwa ta hanya mai zuwa: a farkon kowane minti kafin ku maimaita 12, ya kamata kuyi wasu burbi sau 4. Idan kun kammala duk maimaitawa kafin ƙarshen minti, zaku iya shakatawa. Kayan aiki: dumbbells, itace.
  • Guguwa 15. Kowane zagaye ya ƙunshi darussa daban-daban 3. Kuna samun maki 1 duk lokacin da kuke yin adadin maimaitawa don kowane motsa jiki a zagaye. Mafi girman saurin ku, mafi yawan damar da kuke da shi don samun matsakaicin maki. Kayan aiki: dumbbell daya.
  • Dabarun Dabaru. Idan kuna bin kalandar azuzuwan, zai zama muku darasi na farko na hadaddun. A wannan motsa jiki kuna da zagaye 3 da motsa jiki 3 waɗanda zaku yi na tsawon minti 2. Kuna tsammanin yawan adadin ku a kowane zagaye (yakamata kuna da lambobi 9), tara su kuma sami maki na ƙarshe. Kaya: akwati.
  • Sau Uku: A cikin wannan shirin zaku sami atisaye 3. Da farko za ku yi maimaitawa ɗaya don kowane motsa jiki, sannan biyu, sannan uku da sauransu har zuwa ƙarshe, har sai kun kammala minti 15. Ie a kowane sabon zagaye zai ƙara maimaita 1 a kowane motsa jiki. Matsayi na ƙarshe shine jimlar zagaye da zaku iya yi a cikin minti 15. Kayan aiki: dumbbell daya.
  • 10arfi XNUMX. Wannan wasan motsa jiki ya hada da zagaye 4 na motsa jiki 10, dakika 30 kowane motsa jiki ba tare da karaya ba. Za ku sami hutu, idan za ku iya gama aikin kafin lokacin da aka ba ku. Kowane motsa jiki ana bashi wani adadi na reps, idan kana da lokaci don yin adadin da ya dace na dakika 30, to kayi rikodin kanka 1 aya. Idan aikin yana tsaye, to kuna buƙatar tsayawa sakan 30 don zira 1. Matsakaicin adadin maki, waɗanda zaku iya samu don wannan shirin - 40 (zagaye 4 na motsa jiki 10). Kayan aiki: dumbbells, akwatin.

Motsa jiki daga Anna Garcia:

  • ABC 1. Taƙaitaccen horon ABC: A - saurin aiki, B - Balance, C-Core. A cikin shirin atisaye 4. Ana yin kowane motsa jiki a cikin saiti 5 (zagaye) na dakika 30 tare da hutawa sakan 15. Tsakanin motsa jiki zai zama hutun minti 1. Ga kowane motsa jiki, ƙidaya mafi ƙarancin reps a zagaye. A karshen ƙara dukkan ƙananan lambobi 4 don samun jimillar jimla. Kayan aiki: ba a buƙata.
  • ABC 2: Shirye-shiryen guda ɗaya, kawai yanzu zaku sami atisaye 5 kuma sun fi ƙalubale fiye da ɓangaren farko. Tsarin ka'idoji iri daya ne, kawai a wannan lokacin zaka tara lambobi 5 tare da mafi karancin dabi'u ga kowane motsa jiki. Kaya: akwati.
  • Gymnastics rearfin 1. Don wannan motsa jiki, Anna tana amfani da ƙwarewar wasan motsa jiki. Wannan shirin yana da motsa jiki 2 na motsa jiki 6, kowane ɗayan yana ɗaukar minti ɗaya. Darussan sun fi ƙarfin ƙarfi, gami da tsokoki. Buga k'wallaye ba zai zama ba. Kayan aiki: ba a buƙata.
  • Gymnastics rearfin 2: wannan motsa jiki yana jiran ku motsa jiki 5 kawai, amma mafi rikitarwa matakin. Kaya: akwati.

Kalanda Bakin Wuta an tsara shi ta hanyar da za ta tura jikinku zuwa ƙarshenta. Za ku horar kwana biyar a mako a cikin mummunan yanayi, kuma sau biyu a mako - yi shimfidawa, yoga da ci gaban tsokoki na karfafawa.

Black Fire tare da Bob Harper ne suka haɓaka hadadden tare da Daily ƙõne, wanda ƙwarewa akan horon kan layi. Sabili da haka, shirin kalanda yana ba da yoga da miƙawa daga masu koyawa Daily Burn.

1. Darussan don 'yanci da motsi na haɗin gwiwa Labarin Cody (Cody Storey):

  • 15 Min Motsi (minti 15)
  • Cikakken motsi (minti 30)

2. Yoga tare da Briony Smith (Briohny Smyth):

  • Yin Yoga (minti 32)
  • Maido da ƙarfi Yoga (minti 22)

Motsa jiki tare da matashi na musamman na dukkan jiki tare da Lindsay Miller (Lindsey Miller)

  • Saki Babban Jiki (18 min)
  • Saki Bodyananan Jiki (18 min)
  • Saki Jikin duka (31 min)

Fa'ida da rashin amfani na Black Fire

ribobi:

1. Shirye-shiryen Bob Harper wanda aka tsara don saurin asarar mai da rage nauyi. Horar da HIIT ita ce cikakkiyar hanya samun yanayi cikin sauri da inganci.

2. Bidiyoyin Bakin Wuta na wani karamin lokaci. Za ku shiga cikin mintuna 30 kawai a rana (tare da dumi da ɗamara), amma don ƙwarewa wannan zai zama daidai da shirin cikakken sa'a.

3. An sauƙaƙa horo, saboda haka zaka iya mai da hankali kan saurin, ba fasaha mai rikitarwa ba.

4. Shirin yana ƙarfafa ku don ci gaba da maimaitawar maimaitawa nawa zaku iya yi yayin kowane tazara. Kullum zaku kalubalanci kanku doke rikodin da kuka gabata.

5. Godiya ga tsarin kirgawa a sauƙaƙe zaku ci gaba da lura da ci gaban ku cikin ƙarfi da juriya ƙarin kwarin gwiwa ne don yin karatu.

6. Hadadden ya kunshi motsa jiki 12 daban-daban. Za ku haɓaka ƙarfin ku, jimiri, ƙarfi, daidaitawa, tsokoki masu daidaitawa kuma a lokaci guda a kai a kai don yin aiki a kan sake ginawa ta hanyar yoga da mikewa.

7. Wannan cikakken kalandar shirin ne na darussan da aka tsara kwanaki 60.

fursunoni:

1. Irin wannan nauyin mai nauyi da firgita ya dace ne kawai da lafiyayyun mutane.

2. Ba kowa yake so ba horo a cikin salon giciye-fitarwa / TABATA, lokacin da aka gabatar da duka ajin kawai exercisesan motsa jiki waɗanda aka maimaita su a fewan laps.

3. Kuna buƙatar ƙarin kayan aiki: ƙwallan magunguna da Dambe ko dandamali.

4. Dole ne ku shiga cikin azuzuwan sosai don yin waƙa da rikodin sakamakonku.

Black Wuta - wannan cikakke ne ga waɗanda suke son yin mafi kyau kowace rana. Bob Harper yana gayyatarku ka kalubalanci kanka kuma inganta kyawawan sakamakonku tsawon watanni 2 na horo.

Dubi kuma:

Leave a Reply