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Boot Camp shiri ne da Bob Harper ya fitar tare da mahalarta wasan kwaikwayon "Babban mai hasara". Misali, unguwannin Bob zasu nuna yadda don cimma kyakkyawan adadi duk da albarkatun kasa.
Bayanin shirin Bob Harper's Boot Camp (Mafi Girma Matsala)
Boot Camp hadadden motsa jiki ne na gajeriyar motsa jiki don inganta jikin ku. Azuzuwan sun dogara ne akan haɗuwa da sassan wutar lantarki da tazarar bugun zuciya mai fashewa, wanda za ku ƙona mai, haɓaka metabolism da ƙarfafa tsokoki na jiki. Tare da Bob Harper, shirin yana nuna mahalarta wasan kwaikwayon "Mafi Girman hasara". Kuna iya cimma sakamako mai ban mamaki a cikin makonni 6 na horo kawai!
Rukunin ya ƙunshi sassa da yawa:
- Dumi-dumi (minti 5)
- Mataki na 1 (minti 20)
- Mataki na 2 (minti 15)
- Mataki na 3 (minti 10)
- Tsawon ƙarshe (minti 5)
Bayanin duk motsa jiki Bob Harper
Almajiran Bob Harper suna nuna gyare-gyare da yawa na motsa jiki (daga sauƙi zuwa hadaddun), don haka za ku iya zaɓar zaɓi mafi dacewa a gare ku. Don motsa jiki za ku buƙaci dumbbells (1.5 zuwa 3kg), kuma da zaɓin kuma don shiga tare da faɗaɗawa da ƙwallon likitanci (amma ba lallai ba ne). A hadaddun ya dace duka biyu sabon shiga da kuma karin gogaggen dalibi, za ka iya zama iya daidaita da da workouts a your matakin.
Shirin yana makonni 6, a lokacin da za ku canza jikin ku kuma ku ƙarfafa juriya na jiki:
- 1-2 mako: mataki na 1
- Mako na 3-4: mataki na 1 + matakin 2
- Mako na 5-6: matakin 1 + matakin 2 + matakin 3
Koyaushe fara darasi tare da dumi sama kuma ƙare tare da mikewa.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Kayan ya dace da masu farawa da waɗanda suka fara karatu bayan dogon hutu.
2. A cikin wannan shirin, ana haɗa ƙarfin motsa jiki tare da motsa jiki na motsa jiki don matsakaicin asarar nauyi da gyara wuraren matsala.
3. An raba shirin cikin dacewa zuwa matakan wahala. Da farko za ku yi minti 20 a rana, sannan 35 kuma a ƙarshe minti 40 a rana.
4. A lokacin horo yana nuna nau'ikan motsa jiki da yawa: don masu farawa da ci gaba.
5. Shirin ya ƙunshi masu halartar wasan kwaikwayon "Mafi Girman Loser" wanda ya fara rasa nauyi tare da nauyin 100+ kg. Yana bayarwa karin kuzari yin hadaddun.
6. Duk da cewa a lokacin aji da kuma amfani da expander ball, za ka iya samun ta da kawai dumbbells. Ɗaya daga cikin 'yan matan ya nuna bambancin ba tare da amfani da ƙarin kayan aiki ba.
fursunoni:
1. Shirin yana ba da girgiza. Idan baku maye gurbin darussan akan matakai ba ko zaɓi wani motsa jiki daban.
Complex Boot Camp mai kama da shirin Bob Harper ko, alal misali, Jillian Michaels. Duk da haka, waɗanda suke sabon zuwa ko kuma kawai son haɓaka ayyukan motsa jiki, zai dace da mafi kyawun hanya.
Hakanan karanta: Manyan shahararrun tashoshin youtube guda 10 kan dacewa a gida cikin Rashanci.