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Gwada gwada aikin Bob wanda zai samar muku babban digiri na horo don samun kyakkyawan sakamako. Hadadden ingantaccen atisaye daga Bob Harper zai taimaka muku inganta ƙoshin lafiya da ƙarancin sassan jiki.
Bayanin shirin Bob Harper: Motsa jiki na Bob
Bidiyo Bikin motsa jiki jerin atisaye ne da aka mai da hankali kan manyan ƙungiyoyin tsoka na manya da ƙananan sassan jiki. Ana gina horon ne bisa dogaro da atisayen ƙarfin da ake aiwatarwa cikin hanzari kuma haɗe shi da motsin aerobic. Shirye-shiryen Bob Harper ya ba ku tabbacin sakamako mai ban mamaki a cikin mafi karancin lokacin da zai yiwu: ka kawar da nauyin da ya wuce kima, inganta metabolism, ƙona kitse da cimma sautin tsoka.
Shirye-shiryen Bob's Workout ya ƙunshi motsa jiki na minti 30 na minti biyu:
- Upper jiki (babba)atisaye na biceps, triceps, kirji da kafaɗu har ma da motsa jiki na motsa jiki don kiyaye azuzuwan babban ɗumi.
- Lower jiki (ƙananan jiki): hadaddun cinyoyi da gindi tare da nau'ikan tsugunne, sake haɗuwa tare da motsa jiki na cardio.
Don azuzuwan zaku buƙaci kayan aiki masu zuwa: nau'i biyu na dumbbells don ƙungiyoyin tsoka daban-daban, dandamali na gaba kuma zai fi dacewa nauyi. Idan ana so, ana iya maye gurbin nauyin tare da motsawar dumbbell amma tare da nauyin nauyi yana sanya ƙarin nauyi akan mafi yawan tsokoki. Idan kai masoyin wannan kayan horon wasanni ne, kalli shirin Bob Harper da nauyi.
Hadadden Bob's Workout ya dace da mutane masu matsakaici da matakan ci gaba. Kuna iya tafiya na awa ɗaya a rana sau 3 a mako, haɗuwa da motsa jiki duka. Ko madadin bidiyo na rabin sa'a, kuna yin sau 5-6 a mako. Don inganta ingantaccen horo toara wa shirin Bob Harper tsabtace aikin motsa jiki, kamar: Wasannin motsa jiki mafi kyau wanda zai dace da kowa.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Bob Harper yana ba da babban nauyin fashewa ga duka jiki, wanda zai taimake ka don inganta adadi a cikin kankanin lokaci.
2. Shirin ya ƙunshi horo akan babba da ƙananan jiki, yana ba da damar yin aiki da dukkan ƙungiyoyin tsoka.
3. A cikin aikin motsa jiki na Bob ya haɗa da ƙarfin tasiri da motsa jiki na motsa jiki, sauyawa wanda ke tabbatarwa asarar nauyi da ci gaban tsoka.
4. An rarraba shirin zuwa motsa jiki na rabin awa biyu, saboda haka zaku yi minti 30 ko awanni 1 a rana dangane da damar ku.
5. Babban aji da kuma ajin intervalnode na taimakawa don ƙone yawancin adadin kuzari da kuma inganta jijiyoyin zuciya.
6. Idan ba kwa bukatar karfafa jijiyoyin hannaye, za ku iya yin aikin motsa jiki na rabin sa'a ne kawai don cinyoyi da gindi.
fursunoni:
1. Kuna buƙatar ƙarin kayan aiki: dan dumbbells, dandamali, kuma zai fi dacewa nauyi.
2. Shiryawa ga mutane tare da matsakaici da ci gaba horo. Masu farawa za su iya jimre wa motsa jiki idan ka yi shi a ƙananan hanzari da ƙananan nauyi.
Ra'ayoyi kan shirin Motsa jiki na Bob Bob Harper:
Shirin Bob's Workout an tsara shi don rage kiba da kuma samar da karfin jijiyoyin jiki. Horar da ƙarfi Bob Harper zai taimake ka ka fasalta siffarka ta mafarki.
Duba kuma: Bayani na duk motsa jiki Bob Harper.