Contents
Kwararre akan horo na ƙarfi Sagi Kalev yana ba ku ingantaccen shiri don ƙarfafawa da haɓaka tsokoki a gida. Hadaddiyar Mako Mai Aiki Mai Sauƙi ta ƙunshi darussan bidiyo guda biyar waɗanda zasu ƙarfafa jikin ku, yage su kuma dace.
Wani magidanci dan kasar Isra’ila Sagi Kalev, sanannen shiri ne na masoyan motsa jiki mai suna Body Beast, ya dawo da horo mai karfi har guda biyar ga dukkan jiki. Mako na Aiki mai wahala("Makon wahala") yana daya daga cikin jerin hadadden tsarin motsa jiki na gida inda zakuyi aiki don haɓaka tsokoki.
Duk da sunan, ba lallai ba ne a yi wannan rukunin kawai a cikin mako. Maimaita sake zagaye na horo sau biyar sau da yawa kamar yadda kuke buƙatar samun sakamako.
Bayanin shirin Mako na wahala mai wuyar sha'ani
Shirin shine Mako na Aiki mai wahala cikakke ne ga maza waɗanda ke son yin ƙarfin horo a gida da neman shirin tebur. Yawancin bidiyo na gida an tsara su don asarar nauyi da kawar da nauyin nauyi, sabili da haka, kowane ɗayan ƙarfin iko a cikin asusu na musamman. Ta hanyar, idan kuna so ku tsaya ba kawai wasanni ba, har ma da mutum mai salo, koyaushe tabbatar game da siyan kayan haɗi. Musamman, duba jaka maza na zamani don salon yau da kullun: bolinni.in/ua/sumki-muzhskie
Koyaya, wannan shirin daga Sagi Kalev kuma ya dace da girlsan mata. Kuma ba wai kawai ga waɗanda suke so suyi aiki akan ƙwayar tsoka ba, har ma waɗanda kawai suke so su ɗan ɗaga jikinsu kaɗan kuma su inganta sautin tsoka.
Don dacewa motsa jiki Mako na wahala mai wahala:
- Ga waɗanda suke so su ƙarfafa tsokoki kuma suyi aiki akan tsokoki
- Ga wadanda suke son kona kitse da inganta jiki
- Wadanda ke neman horarwa mai karfi a gida
- Ga waɗanda suke so su ci gaba da ƙarfi da kuma gina taimako, murdede jiki
- Wadanda suka kammala shirin Dabbar Jiki kuma suna so su ci gaba da yin ƙarfin horo tare da Sagi Kalev
Babban shirin ya ƙunshi Mako na Aiki Mai wahala:
- Hadadden ya ƙunshi bidiyo huɗu na minti 40-45 + bidiyo don haushi na minti 30
- Ikon shirin, don haka kuna buƙatar dumbbells na matsakaici da nauyi mai nauyi
- An tsara bidiyon zuwa matakin horo sama da matsakaici, matakin shirin da aka bayyana Matsakaici-Babba
- An tsara hadadden ne musamman don ci gaban tsoka da ci gaban tsoka
- Motsa jiki wanda ya dace da maza da mata
A cikin shirin Mako mai wahala na aiki ya zo cikin horo na ƙarfi 5:
- Rana 1: Kirji & Baya (Minti 45). Motsa jiki don jijiyoyin kirji da na baya. Kayan aiki: dumbbells, mashaya, benci.
- Rana ta 2: Kafa (Minti 45). Motsa jiki don jijiyoyin kafa. Kayan aiki: dumbbell, benci
- Rana ta 3: Mabuɗi (Minti 30). Horar da ɓawon burodi. Kayan aiki: dumbbells, sandar chin-up.
- Rana ta 4: Kafadu & Makamai (Minti 43). Motsa jiki don jijiyoyin kafadu da hannaye. Kayan aiki: dumbbell, benci
- Rana ta 5: Jikin duka (Minti 44). horo ga dukkan jiki. Kayan aiki: dumbbells, sandar chin-up.
Idan baku shirya gudanar da dukkan shirin ba zai iya daukar nauyin motsa jiki gwargwadon tsarin aikin ku da takamaiman burin ku. Misali, kafafu, core or Jimlar Jiki ya dace da duk wanda yake son yin aiki a kan ingancin jiki da kuma kawar da wuraren matsala.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Motsa jiki TABATA: Shirye-shiryen motsa jiki guda 10 domin rage kiba
- Top 20 mafi kyawun motsa jiki don siriri makamai
- Gudun safe: amfani da inganci da ƙa'idodin ƙa'idodi
- Horar da ƙarfi ga mata: shirin + atisaye
- Motsa motsa jiki: fa'ida da rashin amfani, tasiri don slimming
- Hare-haren: me yasa muke buƙatar zaɓuka + 20
- Komai game da gicciye: mai kyau, haɗari, motsa jiki
- Yadda ake rage kugu: tukwici & motsa jiki
Kayan aiki da tsarin shirin Da Makon wahala mai wahala
Complex Mako na Aiki mai wahala ya haɗa da motsa jiki 5 waɗanda dole ne ku rarraba a cikin mako. Dangane da haka, zaka yi sau 5 a mako, kwana 2 da aka ware don hutawa. Kuna iya yin ƙarshen mako, misali, Laraba da Lahadi, ko Asabar da Lahadior Laraba da Asabar - duk zabin da kake so.
Idan kanaso kayi aiki kan bunkasa tsokar su, to ka bi wadannan motsa jiki guda biyar a kalla sati 4-6 har sai ka kai ga sakamakon da kake so. Yi ƙoƙari kada kawai a maimaita aikin kuma ƙara nauyin dumbbells yayin da kuke ƙara ƙarfin tsoka.
Don Mako na Aiki mai wahala, kuna buƙatar ƙarin kayan aiki, kamar haka:
- Fewananan nau'i-nau'i na dumbbells
- Bar na kwance (zaka iya amfani da mai ba da bututu don hawa kan ƙofar)
- Wasan benci (zaka iya amfani da ƙwallon ƙafa)
Abin da nauyin dumbbells don amfani? Mayar da hankali kan karfinku da damar ku. Team Beachbody ya ba da shawarar yin amfani da nau'i biyu na dumbbells daga 2 zuwa 22 kilogiram. Don masu farawa, zaku iya dafa nau'i biyu na dumbbells na nauyi daban-daban: mara nauyi (1.5 zuwa 3 kilogiram), matsakaici (4 zuwa 9 kilogiram)kuma mai nauyi (sama da kilogiram 10). Wannan mafi ƙarancin darajar. Yayinda kake kammala horo da ci gabansu zaka iya daidaita nauyin dumbbells gwargwadon ƙarfin su. Idan kun kware a ciki, to ɗauki dumbbells ɗin da aka yi amfani da suonlesego nauyi.
Saitin dumbbells masu nauyi yana da mahimmanci idan kuna son haɓaka tsoka da kuma sauƙaƙawar jiki a gida. Sagi Kalev yana ba da shirye-shiryen atisaye waɗanda suka ƙunshi ƙananan maimaitawa, saboda haka horo tare da ma'aunin nauyi ba shi da ma'ana. Nauyin dumbbells yana ɗauka ne bisa gaskiyar cewa sabon saurin da ke cikin tsarin ya kamata a yi shi a iyakar ƙoƙari. Tabbas, idan burin ku shine ƙarfafa tsoka da sauƙi, don horo a ƙarƙashin shirin zai isa dumbbells zuwa 10 lbs.
Nazarin Mako na Aiki Mai wahala:
Binciken Chest & Baya:
Sanarwa game da Jimlar Jiki:
Idan har yanzu baku shirya don wasan motsa jiki sosai ba kuma kuna neman motsa jiki na gargajiya, ku mai da hankali ga ikon bidiyo daga HASfit.