Mafaka da Mafaka 2.0: ci gaba da Ci gaban Mahaukaciya daga Shaun T

Bayan shahararren shahararren shirin Hauka, Mahaliccinsa, Shaun T ya yanke shawarar ɗaga matsayin. A shekara ta 2011 ya fitar da motsa jiki na neman mafaka ta inda zaku iya samu don gyara jikinka cikakke.

Bayanin shirin

Waɗanda suka yi horo tare da Hauka, sun san cewa Shaun T bai saba da jefa kalmomi zuwa iska ba. Kuma idan ya ce za ku sami motsa jiki mai zafi mara kyau, to yana da kyau kuyi imani da kalmar. Ba a tsara mafaka don masu farawa ba, matsakaici har ma da masu ci gaba a cikin ƙoshin lafiya. An tsara shirin ne don waɗanda suka wuce kuma suna jiran Mahaukacin ya ci gaba. Har ma da ci gaba da fashewar abubuwa. Idan kun yarda "kara zurfafawa", yana nufin cewa horon da zaku kasance akan kafada.

Don haka, shirin yana ɗaukar kwanaki 30, yayin da zaku juya motsa jiki 7. Kuna jiran adawar gaske da kuma sabon atisaye. Ka shirya yin abin da ba a taɓa yi ba. Ba kamar Rashin hankali a cikin Mafaka ya haɗa da motsa jiki mai ƙarfi tare da ƙarin juriya ba, don haka za ku haɓaka ƙarfin ƙarfin ku kuma kuyi aiki a ƙasa da ƙwarin jiki. Don azuzuwan zaku buƙaci kayan aiki masu zuwa: dumbbell (ko fadada), tsalle igiya, bandin roba, mashaya a kwance da matakala ta musamman.

Gaskiya, wannan saitin ba na kowa bane. Koyaya, ba tare da tsani ba, tsalle igiyoyi, sandar ƙwanƙwasa da matakalar roba yana yiwuwa a yi. Kuna iya maye gurbin tsani a kan alama ta gaske ko ta kamala, ja a kan sandar don maye gurbin sha'awar baya tare da mai faɗaɗa ko dumbbells. Zai yiwu kuma a yi tsalle ba tare da igiya ba, kuma ana amfani da bandin roba a cikin shirye-shirye biyu kawai (kuma yana nuna yadda darussan suke ba tare da amfani ba). Tabbas, mafi dacewa yana da kyau a sami cikakken saitin kayan aiki, amma zaka iya yin ƙananan kayan aiki ba tare da sadaukar da ƙimar horo ba.

A yayin Gudun Hijira ya hada da motsa jiki masu zuwa:

• Gudun & Gudun (45 minutes). Motsa jiki mai ƙarfi wanda zai taimaka muku haɓaka haɓaka da saurin gudu. Shirin a cikin mafi kyawun al'adun Hauka. Kayan aiki: tsani, igiya.

• Tsayayyen Plyo (40 minutes). Babban horo na plyometric wanda girmamawa yake akan ɓangarorin ƙasa. Yawancin tsalle da yawa, motsa jiki yana buƙatar bandin roba. Kayan aiki: tsalle igiya, tsani, bandin roba (na zabi).

• Relief (25 minutes). Darasi mai annashuwa akan shimfidawa da sassauci. Yin aiki sau ɗaya a mako a kan wannan shirin, zaku inganta daidaituwa ku kuma ƙarfafa tsokoki. Kayan aiki: ba a buƙata.

• ƙarfin (48 minutes). Shin ƙarfin horo tare da nauyi da juriya. Kuna son gina jiki mai girma? Don haka kuna buƙatar yin aiki akan ƙarfafa tsokoki. Kayan aiki: dumbbells (fadada), sandar kwance.

• Ranar Wasanni (60 minutes). Inganta matakin shirye-shiryenku tare da lokacin horarwa. Yi shiri don ƙarfin aiki mai ƙarfi da aikin plyometric a jikinka. Kayan aiki: matakala, sandar sama-sama.

• Yawan lokaci (15 minutes). Wannan ɗan gajeren bidiyo ne da zaku iya ƙarawa zuwa kowane motsa jiki a cikin mako don shirin da ya ci gaba. Kayan aiki: tsalle igiya, tsani, sandar kwance.

• Koma ga Core (43 minutes). Da wannan motsa jikin zaku samu murfin murdadden karfi, cinyoyi da gwatso masu ƙarfi. Za ku sami motsa jiki da yawa don aiki dukkan tsokokin jikin ku. Kayan aiki: bandin roba (na zabi).

• Gwanin Gwanin Wasanni (25 minutes). Darasi na Bonus don ƙayyade tasirin ku. Yi la'akari da yawan aikin ku, bayan gwajin dacewa kafin da bayan aiwatar da shirin. Kayan aiki: tsalle igiya, tsani, sandar kwance.

Ko da a taƙaice kwatancin za a iya fahimta ta wannan hanyar ba za ku sami sauƙi ba. Za ku yi Sau 6 a sati tare da hutun kwana daya. Don ingantaccen tsokoki wata rana a mako zaku biya miƙawa. Shaun T ya yi kalanda na motsa jiki na musamman, wanda ya zana hoton bidiyo.

Bayanin shirin Mafaka 2.0

Idan aikin motsa jiki ya fi mai da hankali ne akan motsa jiki na motsa jiki da horo a jurewa a cikin Asylum cardio - an riga an gama nasarar ɗaukar nauyin tare da iko. Kuma batun na biyu na Mafaka Shaun T ya yi daidai girmamawa akan ƙarfin iko. Kusan kowane motsa jiki na wannan shirin ya hada da motsa jiki, da wasu daga cikinsu (Babban Elite, Powerafafun Wuta, Baya da 6 fakitin) don mafi yawan ɓangaren mayar da hankali kan ƙarfin horo.

Koyaya, raguwar cikin tsananin ba ya shafar. Tsarin Gudun Hijira na 2.0 ya dace da ci gaba kawai kuma ga waɗanda suka fi son horo a cikin salon ƙira. Classes na shekara ta biyu Mafaka bukatar ka kammala maida hankali. Shaun T kuma yana ba da shawara game da hadaddun atisaye, yana ƙara ƙarfin horo.

Don horar da 'Yan gudun hijirar 2.0 zaku buƙaci duka kayan aiki guda daya: tsani na musamman, tsalle igiya, sandar jan sama, bandin roba, dumbbells (zai fi dacewa nauyi masu yawa). Madadin dumbbells, zaka iya amfani da mai fadadawa, amma kamar yadda aikace-aikace ya nuna, ma'amala da dumbbells sune mafi dacewa da saba. Za a horar da ku a kan kalandar da ta gama don kwanaki 30 ko kalanda Hybrid, wanda ya haɗa da horar da Mafaka da Mafaka 2.0.

A yayin yakin 2 ya hada da motsa jiki masu zuwa:

• Koyarwar Agility (Minti 24). A cikin wannan shirin Shaun T demostriruet babban fasalin motsa jiki. Kayan aiki: matakala

• X Mai koyarwa (Minti 50). Aaramar ƙarfin aerobic-ƙarfin horo don ƙona mai. Kayan aiki: tsalle igiya, matakala, dumbbells (mai faɗaɗawa).

• Babban Elite (Minti 60). Trainingarfafa ƙarfi don ƙarfafa tsokoki na saman jiki tare da dumbbells da raunin nauyi, kodayake ana samun ayyukan motsa jiki a nan. Kayan aiki: tsalle igiya, matakala, dumbbells (mai faɗaɗawa).

• Abin Shredder (21 min). Horar da haushi a ƙasa, wanda zai taimaka maka fitar da tsokokin ciki da baya. Kayan aiki: matakala

• Legafafun Powerarfi (Minti 50). A ɓangaren farko na horon da ke jiran ku galibi ayyukan motsa jiki, yayin da rabi na biyu shine motsa jiki don ƙarfafa ƙarfi. Kayan aiki: matakala, dumbbells (fadada), bandin roba (na zabi).

• Baya da 6 fakitin (Minti 38). Trainingarfin ƙarfi don tsarin baya da na jijiyoyin jiki. Babban ɓangaren motsa jiki yana ƙasa. Kayan aiki: tsalle igiya, dumbbells (mai faɗaɗa), sandar kwance (na zaɓi), bandin roba (na zaɓi).

• Gasar + Fit Fit (Minti 60). Babban horo na HIIT, wanda ya haɗa da nauyi da nau'ikan kayan kwalliya, ta hanyar kwatankwacin shirin Ranar Wasanni daga Mafaka 1. Kayan aiki: tsani, dumbbells (mai faɗaɗa), bandin roba (na zaɓi).

• Kashe Ranar Tsayawa (Minti 30). Mikewa tayi jiki duka a sanyaye. Kayan aiki: ba a buƙata.

• Tsarkakakkiyar Sadarwa (Minti 23). Kyaututtukan horo na cardio tare da abubuwan aerobics, plyometric da motsa jiki don daidaituwa da plyometric. Kayan aiki: tsani, igiya

Shirin Mafaka da Mafaka (Volume 2) cikakke ne ga kowa, wanda ke son yin horo mai wuya. Tabbas, ya fi kyau mu shiga cikin shirin Hauka, don kasancewa cikin shiri don tsananin damuwa. Amma idan kuna cikin yanayi mai kyau kuma baku jin tsoron darussan da ake bugawa, yawancin wasan motsa jiki daga wannan jerin sune ku. Koyaya, kasance cikin shiri don DIG MAI KYAUTA (zurfafa zurfafawa).

Duba kuma: bayyani na dukkanin shahararrun wasan motsa jiki na Shaun T.