Contents
BeFit A 30 Extreme Workouts hadadden horo ne na tazara mai tsawo tare da dumbbells da aka kirkira don rage nauyi da inganta ingancin jiki. Shirin gaba daya kyauta ne kuma ana samun sa kyauta akan Youtube.
Bayanin Shirye-shiryen BeFit A Cikin Matakan Motsa jiki 30
An kirkiro shirin ne ta hanyar tashar motsa jiki musamman BeFit don inganta adadi da haɓaka ƙimar jiki. Complexungiyar ta ƙunshi horo na tazara mai ƙarfi wanda ke mai da hankali kan ci gaban ƙarfi, kuzari da juriya. Za ku ƙona kitse, ƙarfafa tsokoki da sautin jiki tare da motsa jiki na minti 20 kyauta.
Kwararrun masana motsa jiki da ƙwararrun masu horarwa Scott Herman da Susan Becraft ke koyar da su. Za su yi muku jagora shirin watanni uku tare da kalandar horo. Don kwanaki 90 za ku sami damar rage nauyi, ƙona kitse na jiki, saurin saurin metabolism da samun sakamako mai kyau. Kowace kwanaki 30 matakin wahalar karatun zai tashi, sabili da haka zaku ci gaba da haɓaka ƙoshin lafiyarku.
Burnonewa zuwa Beat: gajeren motsa jiki na 12 don cikakken jiki daga BeFit
An gina hadaddun kan haɗakar motsa jiki da ƙarfin horo. Compositionungiyar BeFit A cikin Extananan Ayyuka na 30 sun haɗa da bidiyo daban-daban 9: uku akan kowane matakin. Duk motsa jiki yakai kimanin minti 20. Don motsa jiki zaku buƙaci dumbbells, zaɓi nauyi gwargwadon ƙarfin su daga kilogiram 1.5 zuwa sama. Shirin daga BeFit ya dace da matsakaici matakin da sama.
BeFit A cikin 30 Matakan Motsa jiki yana da wuyan motsa jiki tare da saba saba motsa jiki, yayin da kawai a ɗan gajeren lokaci. Tabbas 'yan za su gudanar da shi har tsawon kwanaki 90, amma don canji, waɗannan azuzuwan za su dace da kai daidai. Ba za a iya kiran koci Scott da Susan su kaɗai masu himma ba, amma suna da kyau sosai suna aikinsu.
Hadadden BeFit A cikin Matakan Motsa Jiki na 30
Kalanda na azuzuwan yana ɗaukar cewa zaku horar sau 4 a mako. Idan baku shirya bin shirin ba tsawon watanni 3, zaku iya zaɓar wani darasi daban, gwargwadon bukatunku. Muna gabatar muku bayanin duk bidiyon guda tara, wanda ya hada da tabbas BeFit A cikin 30 Extreme Workouts.
Kowane zama ya ƙunsa zagaye na motsa jiki, motsa jiki na tsawan dakika 60 kuma ba a maimaita su. Ko da a cikin horo tare da mai da hankali kan takamaiman yankin matsala galibi ya shafi duka-jiki.
Mataki na farko (Mataki na 1)
1. Adadin Yawan Rashin Kiwar Jiki
Tazara wasan motsa jiki don ƙona kitse da ƙara ƙarfin hali. Ya hada da zagaye 3 na atisaye 3 kowannensu, huta tsakanin motsa jiki - sakan 30. Bayan zagaye uku suna jiran ku 2 motsa jiki don tsokoki na ciki. Ba'a buƙatar kaya.
darussan: High Gnees, Jumping Jacks, Burpees, Skaters, squat, Hop, Toan tsalle-tsalle, Heisman, Hotafafun ,afafu, Masu Hawan Dutse, Kekuna, Masu Wuta.
2. Fat kona da Motsa jiki na Abs
Motsa jiki don ƙona kitse da ƙarfafa tsokoki na ciki. Ya hada da zagaye 4 na atisaye 3 kowannensu tare da hutun dakika 30 tsakanin atisaye. Za ku iya yin zaɓuɓɓukan motsa jiki daban-daban don ɓawon burodi: tsaye, kwance a baya, a matsayin sandar. Kuna buƙatar dumbbells biyu.
darussan: Curtsey Lunge, Turawa Zuwa Side Plank, Canjin V-Up, Shuffle na Late, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Bicycles, Taya Flips, Plank Waje Knee Drives, Teburin Sama .
3. Kafa, Cinya da Butt Motsa jiki
Shirin tare da girmamawa akan ƙananan jiki: kafafu, cinyoyi da gindi. Bugu da ƙari ya haɗa da jikin ku na sama da ainihin ku. Zaman zai kunshi zagaye 3 na atisaye 3 kowannensu tare da hutun dakika 30 tsakanin atisayen. A ƙarshe, jiran ku kamar wata motsa jiki don tsokoki na ciki. Kuna buƙatar dumbbells biyu.
darussan: Atarfin Jirgin atasa, tiafafun Deadafataccen Baura, Bunƙwasa Kan T-Row, Rarraba atafafu, entunƙwasa Kan Sauyawa, Squunƙwasa Na Baya, atingunƙwasa verseunƙwasa Na Baya, lyaura Tare Da Legaukaka ,afa, Masu iyo, Russianan Rasha, Sauyawa Legan Ruwa.
Mataki na biyu (Mataki na 2)
4. Jimlar Kwantar da Jikin Jiki
Videothreesome don mai kona da ci gaba da haƙuri, Wanda ya kunshi motsa jiki, plyometric da motsa jiki na aiki ga dukkan jiki. Class ya hada da zagaye 3 na motsa jiki 3 kowanne, tsakanin motsa jiki yakamata ya huta cikin dakika 30. Ba'a buƙatar kaya.
darussan: Tsalle Skier Tsalle, Groiners, Plank Push-Ups, Double Tuck, Lateral Shuffle Drop, Hop Hop Tuck, Planks Salutes, Butt Kicks, Fast Feet Sprawl, Salute Groiners.
5. Motsa jiki na Cardio Ab
Motsa jiki mai nutsuwa domin jijiyoyin tsokar ciki da karin lodi a saman sashin jiki. Ya hada da zagaye 3 na motsa jiki 3 kowannensu tare da hutun dakika 30 bayan kowane motsa jiki. Bayan zagaye uku zaka sami motsa jiki na kari 2. Kuna buƙatar dumbbells biyu.
Darasi: Sau Uku squat w/ Dumbbell, tura Up to - Plank, Crunch Side, Lateral Leg Touch, Chest Press, Side V-Ups, Star Lateral Planks, Alternating Leg Flys, Sau Uku Crunch, Elbow Plank Hold, Superman.
6. Worarfafa Jiki
Shirin tare da girmamawa akan ƙananan jiki, amma kuma zaku shiga cikin ainihin, makamai da kafadu. Ya hada da zagaye 4 na atisaye 3 kowannensu, tsakanin motsa jiki sakan 30 hutawa. Roundarshe na ƙarshe don aiki akan latsa. Kuna buƙatar dumbbells da kujera.
Darasi: Front Squat Press, -afafun Matattu -afa ɗaya, Ruwan Renegade, Bulgarian Split Squat, Bridge W / Pull-Over, Plank W / Row & Fly, Reverse Lunge, alternating Lateral Lunge, alternating squat, Renegade Freaks, Static 90 Degree Hold, Oblique Swivel.
Mataki na uku (Mataki na 3)
7. Matsanancin Jiki mai ƙona kitse
M tazara wasan motsa jiki ga dukkan jiki wanda ke amfani da haɗin aikin, plyometric da motsa jiki na motsa jiki. Zaman zai kunshi zagaye 3, atisaye 4 a kowane, tsakanin kowane motsa jiki 15 dakika huta. Kuna buƙatar dumbbell ɗaya.
darussan: Tura Jerks, Tsugunnuwa Tsugunnawa, chesunƙwasawa Mai Girma, Burpees Don Matsawa, Legunƙwasa Legafa ɗaya, Legafafun Singleafa ɗaya, Masu Hawan Dutse zuwa Burpees, Plank Tuck-Ins, Jackarfin sarfi, Sauya atingauka, Plank tare da Juyawa, Hannun Rotan juyawa Riƙe
8. remearfin Powerarfin Powerarfin Worarfin Lowerasa
Tsarin tazara wanda ke haɗa darussan ƙarfi tare da dumbbell da motsa jiki na motsa jiki don haɓaka bugun zuciya da ƙona mai. Za ku sami zagaye 4 na motsa jiki 4 a kowane, tsakanin kowane motsa jiki 15 sakan hutawa. Hakanan akwai tsalle-tsalle da yawa kamar yadda ya gabata a motsa jiki, amma akwai motsa jiki don yin aiki da tsokoki. Kuna buƙatar dumbbells biyu.
darussan: Jump Squat, Dumbbell Swing, Jerk, Row, Plank Retraction, alternating Switch Lunge, Lateral Bounding Hops, Bilateral Snatch Lunge, -afa ɗaya Crossafa Cross Behind, Bridge Russia, Tuck Jumps, Jump Shrugs, Sumo Hold.
9. Matsanancin Zafin Kwakwalwar Absio
Wannan aikin motsa jiki ya ƙunshi girmamawa akan aikin Cora. Baya ga motsa jiki mai saurin motsa jiki, zaku ƙarfafa ƙwayoyin ciki na ciki tare da motsa jiki da tsaye da kwance a ƙasa. Bidiyo ya hada da zagaye 3 na motsa jiki 4 kowane. Tsakanin motsa jiki zai zama hutu na dakika 15. Kuna buƙatar dumbbell ɗaya.
darussan: Plie Jump Squat, High to Low, Power Up, Power V-Up, Swing 90 Turns, Jump Side Kick, Stir the Potung Lunges, Jirgin Jirgin Ruwa, Russia, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
Zaka iya zaɓar bidiyon mutum ko ka je kan kalanda. Motsa jiki na yau da kullun tare da BeFit A cikin Matakan Motsa jiki na 30 zai taimaka don kusantar da ku manufa siffofin.
Hakanan karanta: 8 ingantattun motsa jiki daga masu koyarwa daban-daban Daily Burn
Shirye-shiryen shirye, Don sautin da ci gaban tsoka, Matsakaicin motsa jiki Tare da dumbbells