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Musicungiyar Kiɗa ta Rukuni RX jerin shirye-shiryen motsa jiki an tsara su musamman don azuzuwan rukuni a cikin motsa jiki. Zaman horo na ƙwarewa waɗanda aka gudanar a sanannun kiɗan zamani, ƙwararrun masu horarwa ne tare da ƙwarewar wasanni na shekaru.
A halin yanzu kamfanin Power Music Group RX ya fito 7 serial shirye-shirye: Canza, RIP, Juyin Juya Hanya, Steparfin ,arfi, Boot, War, Axis. Kwata kwata akwai sabbin abubuwan sakewa ga kowane ɗayan waɗannan azuzuwan motsa jiki. Ba kamar yawancin motsa jiki na gida ba, ,ungiyar Power Music Group RX an ƙirƙira ta don malamai da horo a cikin dakin motsa jiki.
Zamu iya cewa wannan sabon shirin analog ne na Les mills. Musicungiyar Kiɗa ta RX RX tana amfani da ƙa'ida ɗaya don ƙirƙirar sababbin sabbin abubuwadon haka kowane jerin suna da alhakin takamaiman yankin dacewa. Ayyukan motsa jiki da aka tsara don zauren wasanni, amma babu cikas don kai su gida. Za ku yi motsa jiki masu inganci don kiɗan zamani da inganta jikinku.
AXIS: Corearfin toarfi don aiki akan ƙwayoyin jiki
A yau zamuyi magana game da shirin Axis: Power core. Bada maka 4 saki waɗannan motsa jiki don aiki a tsakiyar ɓangaren jiki: murfin murus da ciki. Za ku ƙona kitse na jiki a kan ciki, ƙarfafa tsokoki na ciki, kuyi aiki da tsokoki, don haɓaka hali. Zama na tsawan minti 30.
Za ku sami horo mai kuzari da inganci mai kyau wanda aka tsara don ɗalibin matsakaici. Dogaro da batun yana buƙatar ƙididdiga daban-daban ko ba a buƙata da komai. Kowace waƙa ta dace da rukuni ɗaya na motsa jiki. Bidiyon rabin awa kawai zai zama waƙoƙi 5, bi da bi, a cikin shirin sassa 5. Sunan sassan iri daya ne (Warm Up, Stabilize, Mobilize, Abs & Back, Rock Hard), amma jerin atisaye a cikin kowace fitowa daban.
AXIS: Juzu'i na 2
Don gudanar da wannan shirin za ku buƙaci dumbbell ko diski daga sanda. Nauyin nauyi zaka iya ɗauka daga kilogiram 2 zuwa sama. Tushen aikin karafa juya jiki (abin da ake kira "juyawa juyawa") don inganta sassaucin kashin baya, ƙarfafa corset da tsokoki na ciki.
Azuzuwan haɗuwa:
- Warm Up (tsayayye dumi)
- Abarfafawa (jerin huhu daban-daban tare da juyawar jiki)
- Motsa jiki (motsa jiki a cikin mashaya ba tare da tsalle ba, yi aiki tare da dumbbell lunge)
- Abs & Back (motsa jiki a madauri don baya da ciki, Superman, keke)
- Rock Hard (atisaye tare da dumbbell: huhu, squats, lankwasawa ta jiki, danniya don kafadu, turawa, wasu burpees)
AXIS: Juzu'i na 3
Don yin wannan aikin za ku buƙaci ƙaramin tawul. A cikin wannan fitowar za ku yi aiki akan ƙarfin haushi, kewayon motsi, sassauci da daidaitawa. Haɗu abubuwan yoga. Sana'a ita ce Kristen Livingston - Mahaliccin shirin Axis.
Azuzuwan haɗuwa:
- Warm Up (tsayayye dumi)
- Abarfafawa (jerin atisaye akan daidaito a tsaye tare da tawul a hannayensa)
- Bilarfafawa (wasu burpees, kare ƙasa tare da kafa a sama, katako masu motsi, gwiwoyi zuwa hannayensu a cikin matsayi)
- Abs & Back (motsa jiki don bayan tawul na tsokoki na ciki, Superman)
- Rock Hard (bambancin wasu burpees, mirgine-kan ta baya tare da podrujkami, plank)
AXIS: Juzu'i na 5
Don gudanar da wannan shirin za ku buƙaci nau'i biyu na dumbbells. Nauyin nauyi zaka iya daukar kilogiram 1 zuwa sama. Wannan sakin yana nufin haɓaka haɓaka, sassauƙa, da ayyukan juyawa na jiki.
Azuzuwan haɗuwa:
- Warm Up (tsayayye dumi)
- Abarfafawa (daidaitattun jeri: a cikin teburin matsayi a saman kilishi da tsayawa a ƙasa tare da ɗaga hannu da kafafu ta dabam)
- Motsa kai (katako na gefe da katako a gwiwar hannu, yi aiki tare da dumbbell lunge)
- Abs & Back (motsa jiki don tsokoki na ciki, katako na gefe da katako a hannu, Superman, sit-UPS kwance a baya)
- Rock Hard (wasu burpees, daga dumbbells zuwa kirji a cikin katako, katako mai tafiya, juya jiki tare da dumbbells)
AXIS: Juzu'i na 6
Don gudanar da wannan shirin ba za ku buƙaci ƙarin kayan aiki ba. Batun ya maida hankali kan ci gaban kakkarfan ƙwayoyin tsoka da ƙona kitse. Wannan batun da ya fi tsanani dangane da motsa jiki na motsa jiki. Af, yana koyar da azuzuwan da suka saba mana Anna Garcia.
Azuzuwan haɗuwa:
- Warm Up (tsayayye dumi)
- Abarfafawa (motsa jiki mai haɗuwa tare da jerin daidaitattun tsaye)
- Motsa kai (huhun gefen gefe, guduwa a kwance, lankwasa jiki a wurare daban-daban)
- Abs & Baya (gwiwoyi zuwa hannaye a cikin katako, yin tafiya zuwa kan gada zuwa gefen gada, Superman, ya koma gefe gefe)
- Rock Hard (a guje a kwance, tura tura-UPS, wasu burpees, motsa jiki na tsokar ciki)
Duk horon yana ba da gudummawa ga ci gaban tsokoki na jiki, cire mai a kan ciki, ƙarfafa kashin baya da baya. Axis shine hadedde, ingantacce, m aiki a kan ainihin, wanda dole ne ya kasance tarin kowane ɗalibi.
Sauran shirye-shiryen Power Music Group RX, karanta labarin mu na gaba!
Duba kuma: daga CXWORX Les mills: motsa jiki don ɓawon burodi.