Binciken duk aikin motsa jiki na gida tare da Jillian Michaels

Daya daga cikin mafi tasiri hanyoyin da za a rasa nauyi a gida an dauke a cardio-load. A cikin wannan labarin za mu dubi duk aikin motsa jiki na gida don ƙona kitsen, wanda ke ba da shahararren mai horarwa Jillian Michaels.

Kowane ɗayan waɗannan shirye-shiryen an riga an yi la'akari da su daban. Bayan taƙaitaccen bayanin za ku iya duba cikakkun bayanai dalla-dalla na kowane kwas ɗin motsa jiki Jillian Michaels.

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

motsa jiki na Cardio tare da Jillian Michaels don ƙona mai

1. Cardio wani bangare ne na "Shardin mako guda"

Kashi na biyu na shirin shred mako guda shine motsa jiki na motsa jiki na minti 30. Loading shi ne quite tsanani, mai yawa tsalle bada, don haka horo ba ga mutanen da ke fama da ciwon gwiwa gidajen abinci. Amma idan kun yi motsi don Jillian Michaels a hankali kuma kuyi gyaran motsa jiki cikin sauƙi, yawancin zasu iya jure wa wannan motsa jiki na cardio na gida.

Takaitaccen bayani:

• mafi kyawun lokacin horo (minti 30);
• kusan dukkanin motsa jiki na tsalle-tsalle ko nau'in ƙetare, don haka idan kuna fama da haɗin gwiwar gwiwa, kuyi taka tsantsan da wannan darasi;
• a cikin shirin mataki daya, sabili da haka ba a sa ran samun bambance-bambance ko ci gaba mai rikitarwa.

Kara karantawa game da shred mako guda

2. Kickboxing (Kickbox Fastfix)

Wani motsa jiki na gida daga Jillian Michaels shine "Kickboxing". Ayyukan motsa jiki daga wannan wasanni na fama sun fi aminci ga haɗin gwiwar gwiwa fiye da tsalle. Shirin ya ƙunshi motsa jiki guda uku: na hannu, ga ƙafafu da ciki, wanda ya kamata a canza su a tsakanin su. Don aiwatar da dumbbells na dama, Jillian Michaels ya haɗa da ɗan ƙaramin horo na nauyi a cikin wannan shirin.

Takaitaccen bayani:

• ƙananan horo na tsawon lokaci (minti 20);
• yawancin motsa jiki abubuwa ne na kickboxing ga mutanen da ke da raunin gwiwa gwiwa shine nauyin da ya dace;
• motsa jiki kadan diluted ƙarfi horo, don haka ga dumbbell;
• a cikin "Kickboxing" horo na 3 yana nufin wurare daban-daban na matsala;
• wannan shine mafi arha motsa jiki na cardio don ƙona kitse daga Jillian Michaels, wanda ya dace da matakin farko na motsa jiki na motsa jiki.

Kara karantawa game da "Kickboxing"

3. Bangaren Cardio na Juyin Jiki (jikin juyin juya hali)

Wataƙila cikakken aikin motsa jiki na gida don ƙona kitse shine motsa jiki na motsa jiki na Juyin Jiki. Na farko, akwai matakan wahala guda uku waɗanda zasu taimaka muku ci gaba daga aji zuwa aji. Abu na biyu, suna ɗaukar mintuna 30, wanda aka ɗauka shine mafi kyawun lokacin horo: zaku iya haɗa su da wani shirin na rabin sa'a.

Takaitaccen bayani:

• mafi kyawun lokacin horo (minti 30);
• motsa jiki na tsalle suna haɗuwa tare da motsi daga kickboxing, wanda ke taimakawa wajen bambanta motsa jiki;
• motsa jiki na motsa jiki na Juyin Juyin Jiki yana canzawa cikin sauƙi ta hanyar musanya tsakanin matsananciyar motsa jiki da ƙarancin motsa jiki;
• akwai matakan wahala guda 3 don haka zaku iya ci gaba daga darasi zuwa darasi.

Kara karantawa game da Juyin Jiki

4. Cardio wani bangare ne na BodyShred

BodyShred ana iya la'akari da ci gaba na juyin juya halin jiki. Kawai a wannan lokacin kuna jiran ƙarin cikakken aji kuma mai tsananin gaske. Hadadden BodyShred ya haɗa da motsa jiki na cardio 2 (Wuta Up da kuma Ignite), wanda da gaske ya bambanta da rikitarwa da juna. Idan Wuta Up ya dace da kusan kowa daga matakin matsakaici da sama, bidiyo Ignite ya dace kawai ga mutane masu tauri sosai.

Takaitaccen bayani:

• mafi kyawun lokacin horo (minti 30);
• matakan wahala biyu, don haka akwai damar ci gaba;
• Wuta Up yana samuwa motsa jiki wanda zai dace da kowa daga matakin matsakaici da sama;
• Ignite - mai yiwuwa shirin cardio mafi ƙalubale Jillian Michaels, wanda ban da matsananciyar taki yana ba da gyare-gyaren darussan.
• A cikin duka shirye-shiryen biyu yawancin motsa jiki na plyometric.

Kara karantawa game da BodyShred

5. ƙona kitsen da ya wuce kima, hanzarta metabolism

Ɗaya daga cikin mafi wuyar motsa jiki na cardio na gida ana ɗaukarsa a matsayin "sauƙar da ku" daga Jillian Michaels. Yi shiri na mintuna 45 don gudu da tsalle ba tsayawa, ƙona adadin kuzari da saurin haɓaka metabolism. Ba duk wanda ke yin wannan motsa jiki a karon farko ba, zai iya wuce ta. Ɗaya daga cikin darasi ya ƙone calories 400-500, yana nuna nauyin nauyi sosai.

Takaitaccen bayani:

• wannan shine mafi tsayi na duk shirye-shiryen zuciya Gillian (minti 55);
• a cikin shirin 7 tazara sassan: kickboxing, plyometrics, aerobics, bene exercises, kickboxing, plyometrics, aerobics;
• kusan dukkanin motsa jiki na tsalle ko na ƙetare, don haka mutanen da ke da raunin gwiwa suna buƙatar yin taka tsantsan wajen yin wannan shirin;
• a cikin shirin mataki ɗaya, sabili da haka ba a tsammanin ya bambanta ko ci gaba da wahala;
• wannan yana daya daga cikin mafi wuyar motsa jiki na cardio na gida.

Kara karantawa game da "gudanar da metabolism"

6. Killer Cardio

A cikin 2017 ya zo shirin da aka dade ana jira tare da motsa jiki na cardio daga Jillian Michaels - Killer Cardio. Ya haɗa da zaman horo 2 na mintuna 20 don masu farawa su ci gaba. Ayyukan motsa jiki sun haɗa da motsa jiki na motsa jiki don ƙona calories da kuma kawar da kitse mai yawa. Ƙarin kayan aiki ba lallai ba ne, ana yin motsa jiki tare da nauyin jikinsa.

Takaitaccen bayani:

• shirin ya ƙunshi motsa jiki 2 don matakin farko da na gaba;
• gajeren motsa jiki (minti 20);
• ana yin motsa jiki bisa ga makirci na aikin 20 seconds, hutawa 10 seconds;
• saboda gajeren lokaci na aiki da hutawa bayan kowane motsa jiki, shirin yana canjawa sauƙi sosai;
• za ku iya haɗa ayyukan motsa jiki na minti 20 guda biyu don ƙara nauyi da horon da ya dace na minti 40.

Kara karantawa game da Killer Cardio

Idan kuna son motsa jiki na motsa jiki ya fi tsanani, to, motsa jiki na cardio na gida don asarar mai zai dace da ku shirin Sean Ti. Yana ba da ƙarin azuzuwan ƙalubale da ci-gaba waɗanda zasu taimaka muku haɓaka ƙwarewar wasanni.

Dubi kuma:

• Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar
• Cardio motsa jiki a gida: motsa jiki + shirin
• Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki