BodyShred tare da Jillian Michaels - cikakken shirin motsa jiki ne, yana iya tsawon watanni 2 don canza jikin ku sosai. Yin minti 30 kawai a rana, za ku isa ga kyakkyawan siriri, wanda shine mafarkin.
Horowar ci gaba BodyShred yana ba da cikakkiyar hanya don inganta jikin ku. Motsa jiki mai ƙarfi tare da ma'aunin nauyi haɗe tare da nauyin tazara na cardio, da manyan abubuwan da ba a taɓa gani ba suna tafiya tare da na gargajiya darussan daga dacewa. Yi shiri don motsa jiki mai ƙarfi wanda zai haɓaka ƙarfi, sauri, juriya, ƙarfi da sassauci.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Manyan ayyuka 50 mafi kyau don siririn ƙafafu
- Elliptical trainer: menene fa'ida da rashin kyau
- Ja-UPS: yadda ake koyon + tukwici don jan-UPS
- Burpee: kyakkyawan aikin tuki + zaɓuɓɓuka 20
- Manyan ayyuka 30 na cinyoyin ciki
- 10arin kayan wasanni na XNUMX mafi girma: abin da za a ɗauka don haɓakar tsoka
Game da shirin Jillian Michaels BodyShred
An tsara Jiki Shred na tsawon watanni biyu, don zama 6 a kowane mako tare da hutun kwana ɗaya. Kowace mako za ku yi wasan motsa jiki na aerobic 2 sananne ne cewa nauyin cardio yana ba ku damar ƙona calories kuma ku kawar da mai a wuraren matsala. A cikin sauran kwanaki 4 kuna jiran horo na aiki don duk ƙungiyoyin tsoka. Sau 2 a mako za a mayar da hankali ga yin aiki a kan tsokoki na kirji, kafadu, triceps, da quads. A cikin wasu kwanaki 2 akan tsokoki na baya, biceps, cinyoyi, da tsokoki na gluteal.
Ayyukan motsa jiki Jillian Michaels ya gina ingantaccen "3-2-1": 3 mintuna na horon ƙarfi, minti 2 na cardio da minti 1 na crunches. Azuzuwan BodyShred yana ɗaukar mintuna 30 kawai, amma tunda yana da babban horo na tazara, zaku ƙona matsakaicin adadin kuzari kuma ku haɓaka ƙimar rayuwa koda a cikin wannan lokacin.
Shirin yana tare da shirye-shiryen kalanda na zaman na kwanaki 60. Kada ku ji tsoron kowane takamaiman sunan horo, don fahimtar su kawai. Tsarin yana kama da Juyin Juyin Jiki na BodyShred: anan kuma, ka'idar ci gaba mai rikitarwa. Matsayin da aka tsara na cardio yana ƙaruwa kowane mako 4, nauyi kowane mako 2. Saboda haka, jikinka ba zai sami lokacin yin amfani da nauyin da aka ba da shi ba.
Don darussan, za ku buƙaci dumbbells kawai. Hakanan Jillian ya haɗa da motsa jiki da yawa tare da nauyin kansa. Nan take aka lura cewa Jiki Shred shiri ne mai tsananin gaske. Ace kun matso kusa da ita kun shirya a jiki.
Ribobi BodyShred:
- An haɗa shirin, wanda ke nufin ba kwa buƙatar haɗa tarurrukan horo daga darussa daban-daban don tsara tsarin dacewa ga jiki duka. An riga an tsara shi tsawon watanni 2.
- Ana rarraba kaya sosai. Horon aiki sau 4 a mako, tsoma horon motsa jiki guda biyu zalla.
- Azuzuwan suna canzawa daga rana zuwa rana, kuma a zahiri suna canzawa kowane sati biyu. Wannan yana ba ku damar bambanta shirin kuma kada ku ƙyale jiki ya dace da kaya.
- Ba kamar Juyin Jiki don azuzuwan Shred na Jiki basa buƙatar ƙarin kayan aiki sai ga dumbbells.
- Horon yana ɗaukar mintuna 30 kawai, amma godiya ga fasaha mai kyau, ko da wannan ɗan gajeren lokaci ya isa ya rasa nauyi kuma ku sami kanku cikin kyakkyawan tsari a cikin watanni 2 kawai.
- Gillian yana ba da wahala ta ci gaba: kawai za ku iya ƙware mafi wahalar motsa jiki da numfashi cikin sauƙi, yayin da matakin shirin zai sake tashi.
Fursunoni BodyShred:
- Jiki Shred yayi kama da tsarin Juyin Jiki. Jillian Michaels ba ya bayar da wani sabon abu, kodayake yana dagula shirin sosai.
- Hadaddiyar shirin: a matakin farko mai koyarwa yana ba da ƙarfi sosai.
- Jiki Shred ba ga mutanen da ke da rauni lafiya ba: yawan tsalle-tsalle, ɗaukar nauyi da aikin zuciya na zuciya.
Gabaɗaya, idan lafiya da yanayin jiki sun ba da izini, shirin BodyShred ba tare da kusan aibi ba. Na sake godewa Jillian Michaels don horo na gaba mai inganci ga jiki.
Karanta kuma: Manyan shirye-shirye 30 don farawa: inda zaka fara samun horo a gida.