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Babban ƙarfi, babban kaya mai inganci da ingantaccen inganci duk waɗannan ma'anar suna bayyana sosai motsa jiki Bob Harper. Suna da wuya a ba da shawarar ga masu farawa a cikin dacewa, amma idan kun fara nutsewa a hankali a cikin Bob, yana yiwuwa da sauri don cimma kyakkyawan adadi da siriri.
Shirin Bob Harper: taƙaitaccen bayani
Muna ba ku bitar shahararrun shirye-shirye Bob Harper. Kowannen su mun yi bayani dalla-dalla akan rukunin yanar gizon mu, don haka danna maballin zaku iya karantawa cikakken bayanin. Duk hanyoyin haɗi tare da cikakkun bayanai suna buɗewa a cikin sabuwar taga.
1. Canjin Rage Nauyin Mafari
Idan kun yanke shawarar yin motsa jiki Bob Harper, fara tare da masu farawa, Canjin Rashin Nauyin Mafari. Ba za a iya kiran darasi mai sauƙi ba, amma shi zai iya shirya ku a cikin wani nauyi mai mahimmanci. Horon yana ɗaukar mintuna 45 don motsa jiki zaku buƙaci dumbbells. Babban ɓangaren nauyin nauyi, duk da haka, da motsa jiki na zuciya Bob shirin ya haɗa da. Kwas ɗin ya cika kyautar bidiyo uku don tsokoki na ciki, tare da tsawon mintuna 10. Kuna iya yin shi bayan manyan darussa.
Kara karantawa game da Canjin Rage Nauyin Mafari…
2. Jimlar Ayyukan Canjin Jiki
Ɗaya daga cikin shahararrun motsa jiki na Bob Harper's Total Juyin Juya Halin Jiki. Shirin yana rayuwa har zuwa sunansa, kuna canza jikin ku da gaske. Hadadden ya ƙunshi motsa jiki guda biyu. Babban darasi yana ɗaukar awa 1 kuma shine a wuya hade da aerobic da iko load. Kocin yana amfani da motsa jiki masu tasiri don iyakar adadin kuzari da inganta siffofin ku. Idan har yanzu ba ku shirya don irin waɗannan gwaje-gwajen ba, gwada ƙarin zaman horo na minti 15 mai laushi daga wannan hadadden.
Kara karantawa game da Jimillar Canjin Jiki…
3. Karshen Jikin Cardio
Wani horo mai ban tsoro Bob Harper ga jiki duka - wannan shine Jikin Cardio na ƙarshe. Shirin ya ƙunshi jerin atisaye masu sauri don duk wuraren matsala: hannaye, baya, ciki, gindi da cinya. Babu wani sashe na jiki da zai zauna ba tare da kulawa ba. Horon yana ɗaukar awa 1 kuma yana faruwa a cikin saurin wasan ƙwaƙƙwaran 'yan mata tare da ƙarin nauyi a tsaye. Hakanan Bob yana da abin mamaki: shirin ya haɗa da zaɓin bidiyo na mintuna 10 na zaɓi don waɗanda ke son kawo cikakkiyar siffar kwatangwalo da gindi.
Kara karantawa game da Ultimate Cardio Body…
4. Gaba ɗaya Ripped Core
Idan kana son yin bankwana na dindindin ga bangarorin da kitsen ciki, to gwada shirin Totally Ripped Core. Wannan babban motsa jiki ne don gina abs. Za ku yi aiki a gaba biyu. Ƙarfafa motsa jiki zai taimake ka ka ƙarfafa tsokoki na ciki da kuma cardio-load - don ƙona mai da kuma tsaftace tarnaƙi. Darasi yana ɗaukar mintuna 50 kuma yana gudana cikin sauri sosai. Idan kuna neman wani abu mafi ƙanƙanta, to Bob ya sanya wannan shari'ar ɗan gajeren lokaci don manema labarai, wanda kuma ke cikin shirin.
Kara karantawa game da Total Ripped Core…
5. Dokokin Skinny
Dokokin Skinny - tsarin motsa jiki daga Bob Harper, wanda aka tsara don watanni 3. Ya kunshi 17 azuzuwan na daban-daban wahala matakin: ga core tsokoki, crunches, cardio, ƙarfi kuma yoga. Babban fa'idar horarwa shine su gajeren lokaci: 10-30 minutes. Duk da haka, ko da a cikin irin wannan gajeren lokaci za ka iya sadar da murkushe duka zuwa wuce kima nauyi - horo tsanani ne mai girma. Yanzu za ku iya manta game da uzuri game da rashin lokaci don dacewa. Shortan bidiyo na uku daga Bob, ba shi da mahimmanci.
Kara karantawa game da Dokokin Skinny…
6. Bakar Wuta
Wannan super-m hadaddun, ɓullo da Bob Harper tare da Daily Burn, wanda specializiruetsya a kan batun online motsa jiki na gida. Black Fire yana ɗaya daga cikin mafi ƙalubale shirye-shiryen motsa jiki na gida. Azuzuwan sun wuce mintuna 30 kuma sun dogara ne akan tsarin HIIT ( horon tazara mai girma). Babban fasalin shirin shine ana gudanar da darussan akan asusun. Bayan kowane motsa jiki, za ku yi rikodin adadin maimaitawa kuma akai-akai don doke bayanan ku. Don haka wace hanya ce za ta taimaka muku kwata-kwata kowane motsa jiki yada zuwa matsakaicin. An tsara Black Fire don makonni 8.5.
Kara karantawa game da Black Fire…
Lura cewa duk motsa jiki Bob Harper sun haɗa da ƙarfin motsa jiki tare da dumbbells. Idan har yanzu ba ku shirya yin nauyi mai nauyi ba, ɗauki ƙaramin nauyi (1-1. 5 kg) kuma a hankali ƙara shi kamar yadda ake buƙata.
Matsakaicin matsakaicin matsayi na shirye-shiryen Bob Harper da aka gabatar a cikin hadaddun (daga sauƙi zuwa hadaddun):
- Farawa asarar nauyi
- Kwata-kwata Kwace
- Jimillar Gyaran Jiki
- Ultimate Cardio Jikin
- Dokokin Skinny
- Bakin Wuta
Duba kuma: bayyani na dukkanin shahararrun wasan motsa jiki na Shaun T.