Contents
Ana son kona kitse da matse jiki ba tare da wata damuwa ba? Bayan haka gwada gwada aikin motsa jiki na Bernie daga Suzanne Bowen. Karatuttukanta zasu taimaka muku a hankali kan matsalolin matsalar ku kuma kawar da nauyin da ya wuce kima.
Bayanin shirye-shiryen BarreSauran Boot Zango
Suzanne Bowen ta taimaka wa ɗaruruwan kwastomomi a duk faɗin duniya wajen rage kiba, ƙona kitse da samun manyan siffofi. Yana da ƙananan tasirin barnie horo yana son mutane da yawa saboda shi kasancewa, aminci da inganci. Ana koyar da darussan BarreAmped a cikin ɗakunan motsa jiki na motsa jiki fiye da 50 a duniya, da ƙwararrun malamai don koyar da wannan shirin fiye da 300 a duk duniya. Motsa jiki Suzanne dangane da abubuwan yoga, Pilates, rawa da rawa kuma an tsara shi ne don ƙirƙirar siririn siffa ba tare da yankuna masu matsala ba.
Babban wasan motsa jiki mafi kyau don kyakkyawa da kyakkyawa
Aungiyar Taimakawa Barrearfafawa ta Barre ta kasance ƙananan tasirin horo na tazara tare da sassan cardio. Ba za ku yi aiki kawai da tsokoki ba ta hanyar wasan motsa jiki, amma don ƙona adadin kuzari tare da tazara mai saurin motsa jiki. Shirin na tsawan minti 70. Suzanne Bowen zata jagorantar ku ta hanyar bangarori masu wahala amma masu iya aiki waɗanda zasu taimake ku canza jikin ku:
- dumi sama: Dumi (minti 3). Koyaushe fara darasin tare da dumi, koda kuwa kuna son yin ƙarin kashi 1-2.
- Arm Aiki: don hannaye (minti 11). Yi aiki da tsokoki na makamai, kafadu, baya da kirji. Don wannan ɓangaren za ku buƙaci dumbbells, ya fi kyau a ɗauki ƙananan nauyi: 1-1,5 kg.
- Cinya Aiki: don ƙafa (mintina 15). Kuna jiran plie-squats da lunges don kyawawan siraran kafafu.
- wurin zama Aiki: don baya, gindi da ƙafa (minti 14). Yi aiki ta hanyar yankuna masu matsala tare da tasiri mai ƙarfi da motsi.
- core: don baya da ciki (minti 18). Cikakken nazarin manyan tsokoki: katako, crunches da gada.
- miƙa: mikewa (minti 10). Mikewa mai taushi na dukkan jiki.
Zaka iya zaɓar sassan kowane mutum, kuma zaka iya yin aikin motsa jiki gabaɗaya. Koyaya, koyaushe fara darasin da dumi, koda kuwa kuna shirin yin mintuna 15-20. Tare da Suzanne Bowen ana gabatar da ayyukan ne ta hanyar 'yan mata biyu: ɗayan yana nuna zaɓi mai sauƙi, ɗayan ya ci gaba. Kocin ya yi gargadin cewa ya kamata ku saurari jikinku kuma ku bambanta wahalar motsa jiki gwargwadon ikonku.
Don karatun za ku buƙaci kujera, tabarma da dumbbells biyu ga sashi a hannu. Idan kun kasance mai farawa, to kuyi ƙoƙarin fara ɓangaren farko na shirin BarreAmped. Yana gudana a hankali, ba tare da tazarar cardio ba, don haka zaku iya maimaita dukkan motsin, koda kuwa baku da ƙwarewa sosai a horo na ballet.
Fa'ida da rashin fa'idar shirin
ribobi:
1. BarreAmped shine cikakken saiti ga tsokoki mai taushi na duka jiki ba tare da tsananin tasiri ba. Yi motsa jiki daga rawa, Pilates, yoga da rawa kuma mataki zuwa mataki ƙirƙirar kyakkyawan siririn jiki
2. Suzanne tana ƙarawa zuwa tazarar-lokaci, saboda haka zaka iya ƙona calories da mai a cikin aji.
3. Horarwa ya dace ya kasu kashi-kashi. Kuna iya shiga cikin cikakken bidiyo (minti 70) ko zaɓi gajerun sassan.
4. A cikin Boot Camp ana zaban darussan da zasu taimaka wajen shawo kan su yankuna masu matsalar taurin kai: gindi, ciki, cinya na waje da na ciki.
5. Don azuzuwan kawai kuna buƙatar kujera, Mat da dumbbells.
6. programananan tasirin shirin ba tare da tsalle da ɗakunan kayan plyometric ba. Yin hakan zaka zama ba takalmi.
7. Ya dace da duk matakan daga mai farawa zuwa na gaba.
fursunoni:
1. Duk da cewa karancin tasirin shirin yana da yawa na kujeru da huhu, don haka mutane da gwiwoyin da ke fama da matsala bai dace ba.
2. Idan kanaso ka rasa nauyi, to da wuya wasan motsa jiki ya shiga rawa da sauri zai jagoranci ku zuwa burin.
Suzanne Bowen zai taimake ka ka ƙona kitse, ka tsaurara wuraren matsalar ka kuma kawar da cellulite. Shirin BarreAmped Boot Camp yadda ya kamata zai inganta jikinka ba tare da nauyi da nauyi ba. Daga shirye-shiryen ƙananan tasirin tasiri ga siraran jiki ka kalli wasan ballet tare da cutar Leah.