Kuna son samun shirin da zai taimaka muku don inganta jikin ku a cikin makonni 6? Sannan gwada sabon saiti na ƙarfin gaske, gwagwarmaya motsa jiki Wasan kwallon kafa daga masanin motsa jiki Andy Speer.
Shirye-shiryen shiri Ankoy Workout
Andy Speer ya zama zakara ga Top Trainer, wanda mujallar lafiya ta maza ke gudanarwa. A kwanan nan, ya haɓaka saitin “Rashin tsari”, wanda ya haɗu da mahimman abubuwa uku masu dacewa: zuciya, ƙarfi da jimiri. Me zan iya cewa game da wannan shirin? Andy ya shirya muku motsa jiki ne mai sauƙi kuma kai tsaye, mai kyau aerobic da iko, zaɓi na ƙwarewar motsa jiki. Wadannan ayyukan motsa jiki na gaba zasu taimaka maka wajen lalata kitse da kuma samarda sauki ga jiki.
An tsara hadadden aikin Anarchy Workout na makonni 6 don makonni 3 a kowane lokaci. Ya ƙunshi nauyin motsa jiki na 6 (don zuciya, ƙarfi da juriya) tare da matakai biyu na wahala. Suna ƙare 30 minutes. Andy ya haɗa da gajeren motsa jiki na 2 na mintina 15 don abs da kuma shimfiɗawa, waɗanda aka tsara don duka matakai.
- Lokaci na 1: Cardio
- Lokaci na 1: rearfi
- Lokaci na 1: Haƙuri
- Lokaci na 2: Cardio
- Lokaci na 2: rearfi
- Lokaci na 2: Haƙuri
- Rashin tsari Abs
- Yawa Kyauta
Don horarwa Starfi da Juriya (Kashi na 2) zaku buƙaci dumbbells, don duk sauran azuzuwan, ƙarin kayan aiki ba a buƙata. Nauyin dumbbells yana ɗauka gwargwadon ƙarfin su (daga kilogiram 2-3 ko fiye ya danganta da matakin shirin ku, ga maza tsakanin kilogiram 5). Kuna iya amfani da pan dan madauran dumbbells don motsa jiki daban-daban, amma “Rashin tsari” yana amfani da ɗayan ɗayan. A cikin 1arfi na 2 ɗayan mahalarta ya nuna dukkan atisayen ta amfani da dumbbell ɗaya. A cikin Endurance (Phase XNUMX) yana nuna motsa jiki tare da dumbbell ɗaya ba tare da dumbbell ba kwata-kwata.
Shirin yana makonni 6, zaku yi ma'amala akan tsari mai sauki. Sau 3 a cikin mako guda suna yin motsa jiki na mintina 30, sau 2 a mako - motsa jiki na mintina 15, sau 2 a mako - hutun kwana. Kamar yadda kake gani, ajin kalanda yana da wahala a kira masu arziki. Ga kowane lokaci shine makonni 3, kashi na biyu na ƙarin ɗaukar nauyi fiye da farkon.
Matakin rikitarwa mai rikitarwa “Anarchy” ya dace da mutanen matsakaici matakin zuwa sama. Shirye-shiryen ba za a iya danganta su da gajiya sosai ba, suna cikin jituwa sosai iko, aerobic da aikin aiki. Manufar shirin ba wai kawai don ƙona iyakar adadin kuzari a cikin minti 30 ba, amma kuma inganta ƙarfin ku da haifar da sautin tsoka.
Gina jiki mai tsoka tare da ingantaccen shirin wutar lantarki, Live to gaza
Fa'idodin shirin:
- Cikakken shiri ne mai inganci wanda yayi alkawari kitsen mai da sautin jiki tare da asarar girma, amma ba tare da rasa tsokoki ba.
- Za ku yi aiki a kan dukkan manyan yankuna masu dacewa: zuciya, ƙarfi, jimiri. Rarraba motsa jiki don haka zaku iya ƙara nauyin da ya fi muku.
- Zama na karshe 15-30 minti. Menene zai iya zama mafi sauƙi ga mutane masu aiki?
- Jadawalin mai ladabi sosai: shin kuna yin kwanaki 5 a mako, wanda ya dogara da bidiyo mai ƙarfi kawai kwanaki 3.
- Azuzuwan suna da daidaitattun daidaito, sun dace haɗuwa da haɓaka da ƙarfin aiki. Babu aiki mai rikitarwa, horo yana da sauƙin fahimta.
- Don azuzuwan kawai kuna buƙatar dumbbells kuma ba komai. Kuma ana buƙatar dumbbells don bidiyo ɗaya.
- Babban horo na tazara daga Andy Speer zai taimake ka kone calories, hanzarta saurin aiki da kuma kara juriya.
- Hadadden ya hada da matakai 2 na wahala waɗanda zasu taimaka muku ci gaba da haɓaka sakamakon ku.
Daga cikin illar shirin basu cancanci ambata irin waɗannan nau'ikan motsa jiki ba, kamar yadda yawanci lamarin yake a cikin waɗannan darussan na makonni (kawai manyan motsa jiki 6 da shortan gajere kaɗan 2). Shirin ya dace ne kawai ga mutane ba tare da matsalolin lafiya da isasshen ƙarfin jimrewa don yin aiki na mintina 30 a cikin yanayin zuciya ba.
Andy Speer zai yi muku jagora ta hanyar ingantaccen koan wasan motsa jiki na Anarchy, wanda zaku sami babban sakamako da shi siffar jiki mai inganci. Fara aiki a jikin ku a yanzu!
Duba kuma: ACE HIIT: cikakken shiri mai ƙarfi daga Chris Freytag.