Bunny Slope Beginner Workout: hadaddun watanni 2 don masu farawa daga Suski Lite

Idan kuna fara yin motsa jiki na gida kuma zaɓi zaɓi mai sauƙi don masu farawa, gwada saitin da aka shirya daga hasken Suski Bunny Gangara Mai farawa Motsa jiki. Wannan kwatancen sati 9 na gajeren motsa jiki mai tasiri ga masu farawa, wanda aka bayar dashi kyauta akan tashar youtube ZuzkaLight.

Bayanin shiri game da Gangar Bunny daga hasken Suski

Zuzka haske (ɗayan shahararren masani kan wasannin motsa jiki), yawanci yana ba da darasi mai tasiri mai ƙarfi. Amma akwai Suzanny ingantaccen slimming hadaddun wanda zai ba ku damar horarwa a cikin gida har ma da masu farawa. Don darasi akan Bikin Bunny Slope Beginner Workout, baku buƙatar ƙwarewar horo. Hadadden ya kunshi ƙananan ƙananan tasirin tasiriwanda ke taimakawa wajen rasa nauyi da kuma kawar da wuraren matsala. Shirin ya dace kuma ga mutanen da suke da kiba da kuma mutanen da ke rayuwa ta rashin kwanciyar hankali.

Hadadden Bunny Gangara ya ba da shawara ci gaba mai haɓaka cikin mawuyacin hali. Kuna farawa tare da mafi kyawun motsa jiki, amma yayin da kuke haɓaka ƙarfin ku na jiki da ɗakunan jimiri zasu zama da rikitarwa. A tsakanin makonni 9 za ku maimaita aikin sau da yawa, wannan zai taimaka muku don daidaitawa da ɗaukar kaya da kuma lura da ci gaban su.

Gabaɗaya, shirin ya haɗa 20 gajeren motsa jiki na mintuna 15-25. Shirin ba ya ƙunsar kwanakin hutu, za ku yi kowace rana! Amma kar ku damu hasken Zuzka yana amfani da kaya mai taushi, wanda zai taimaka don kauce wa ƙaddara. Aikin motsa jiki na yau da kullun zai zama mai tasiri sosai don samun sakamako mai inganci don horo na watanni 2. Saboda hadadden Bunny Gangara, zaku ƙirƙiri tushe mai ƙarfi don ƙarin nasarorin kasuwanci.

Fa'idodin shirin:

• Cikakke ga masu farawa da waɗanda suka yi dogon hutu a cikin ƙoshin lafiya.
• Shortan lokacin motsa jiki (minti 15-25).
• Shirin yana ci gaba a cikin rikitarwa (daga bidiyo mai sauƙi zuwa mafi rikitarwa).
• Impactananan tasirin motsa jiki ba tare da tsalle ba.
• Akwai kalanda mai shiri don watanni 2.
• Shirin ya hada da bidiyo iri daban daban 20.
• Hadadden zai taimake ka ka shirya don ƙarin horo mai ƙarfi.

Don azuzuwan zaku buƙaci ƙarin kayan aiki: dumbbells 1-2 kg, fitball (don wasu bidiyo), kungiyar motsa jiki (don bidiyo na gaba a wata na biyu). Zuzka yana ba da shawarar ƙara nauyin dumbbells a hankali yayin ci gaba ta hanyar shirin, zai taimaka muku samun ƙarin daga makaranta.

Zuzanna ta bada izinin ajujuwa ba tare da dumamawa ba, amma ku tuna, ingantaccen ɗumi kafin horo bai zama mafi girma ba. Bayan motsa jiki, kar a manta da miƙawa da kuma sakin tsokoki bayan motsa jiki.

Dumi-dalla kafin motsa jiki:

Mikewa bayan motsa jiki:

Idan kayi rajista akan gidan yanar gizon Suski light, zai zama da sauki a saka idanu akan su ci gaba a horo. Zuzanna tana ba ku damar yin ayyukansu bayan kowane zama: yawan maimaitawa or lokacin da ya wuce , dangane da takamaiman motsa jiki. A shafinta akwai tebur na musamman wanda ya sanya duk ƙa'idodin da ake buƙata. Wannan zai baku damar lura da sakamakon ku a sarari.

• Darasi a mafi karancin lokaci: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Motsa jiki don matsakaicin reps: # 4, # 5, # 6, # 14, # 15, # 16

Kulawa da sakamako koyaushe yana taimaka wajan guji yin rauni a cikin motsa jiki da ci gaba koyaushe. Kari akan haka, yana sa ku himmatu zuwa iyakarta, wanda a bayyane yake, yana ba da gudummawa ga ƙari m cimma buri. Amma zaku iya bin bidiyo kawai ba tare da ɗaukar ƙarin lissafi ba. Duba kuma: Compleaddara mai farawa daga hasken Suski don matakan firamare da sakandare.

Bunny Slope Beginner Workout: duk bidiyo

1. Taskar Bunny Gangara # 1 (minti 22)

Kayan aiki: dumbbells.

• Butt & Legs (Ballerina Knee up x 20 reps, Ballerina gwiwa zuwa baya x 20 dagawa kafa, Baya daga kafa zuwa gaba zuwa yatsan kafana x x 2x)
• Makamai, Kafadu, da Baya (Nauyin Girman Bunny Gangar x 20, x 20 Madaidaiciya, lanƙwasa Sama Sama x20)
• ABS (Tallafawa zaune Knee Tuck x 20, Wag wutsiya zuwa endedananan safafu masu sauya gefe biyu x 20, Bicycle x 20, Table crunch x 20)

2. Taskar Bunny Gangara # 2 (minti 25)

Kayan aiki: dumbbells, kujera.

• Butt & Legs (lankwasawa x 20 don tsugunnawa, zuwa larfin Deadlift ya ɗaga x 20 x 15/15 Shagon Daki, mataccen rai, Side lunge x 20 sauyawa)
• Baya, kafadu da hannaye (Curls zuwa ɗaga gefe x 10, x 20 naushi diagonal, layin durƙusa x 20/20, danna ƙirji x 20)
• Abs (x20 Almakashi, ciki & waje x20 gwiwoyi, Knee riƙe x 20 ƙidaya a kowane ƙafa, ya ɗaga Elbow plank x20)

3. Taskar Bunny Gangara # 3 (minti 20)

Kayan aiki: dumbbells, fitball.

• Sumo squat x 20
• Gabatarwa & Baya 10/10 kiwan calve ya haɓaka
• Gadar x 20
• Kullun x 20/20
• Bicep curls ball x 20
• DB diagonal tada swiss ball 10/10
• Tsawan Tricep x 15
• Kwanciya DB ya haɓaka x V 10/10
• Superman ya daga 20 alt.
• Ballwallon ƙwallan Switzerland ya haye kan x 20
• Wuce kwallon x 10
• Durƙusa gwiwoyi ya tashi zuwa kare Tsuntsu x 20 alt

4. Bunny Gangara Motsa jiki # 4 (minti 17)

Kayan aiki: dumbbells.

• Nauyin nauyi mara nauyi zuwa maraƙi ya tashi 10/10
• Bridgeaya gada gada zuwa goge Farkon gilashi 10/10
• Takamaiman almakashi x 20
• Legafa ɗaya yana durƙusa turawa x10 alt
• Butterfly x 10

5. Taskar Bunny Gangara # 5 (minti 19)

Kayan aiki: dumbbells.

• Diddige ya ɗaga Sumo Squat x 10/10
• Gefe zuwa Side squat x 12
• Laddamarwa zuwa DB sama ɗagawa x10
• Yi shirin x 10
• m don haɗa gwiwa gwiwa x10

6. Taskar Bunny Gangara # 6 (minti 17)

Kayan aiki: dumbbells.

• Squat & karkatarwa sama latsa x 12 alt.
• Gaba / baya abincin rana tare da DB curl x 5/5
• Durƙusa diddige ya ɗaga (x5) zuwa durƙusawa sama sama saiti 6
• Durƙusa ƙwallon katako na ɗagawa x 10/10
• Liftaura ƙafa (x5) / Butaura Butt (x5) x 5 kafa

7. Taskar Bunny Gangara # 7 (minti 16)

Kayan aiki: ba a buƙata.

• Gadar x 20
• Iyo x 10 (daga kirji, daga kafa guda)
• A ciki da waje gada x 20
• Gwanin idon ƙafa ya ɗaga 20/20
• Gadar kafa ɗaya tare da maye gurbin Knee x 20
• Wag wutsiyar kafa ta ɗaga x 20
• Cunƙwasa gefen x 20/20
• Yi shiri har zuwa durƙusawa turawa x 10

8. Taskar Bunny Gangara # 8 (minti 22)

Kayan aiki: dumbbells.

• Liftafafun kafa ya ɗaga x 20
• Gefen mataki na gefen gwiwa ya tashi baya zuwa gwiwa x 10/10
• Cinya mai ciki ta dauke x 20/20
• Lamara ƙwanƙwasa ƙwanƙwasa harsashi x 20/20
• Plank gwiwa gwiwa x 20

9. Taskar Bunny Gangara # 9 (minti 24)

Kayan aiki: dumbbells.

• Gwiwar gaban goshi sama x 10/10
• Matattu dagawa / gaban tashin / squat & latsa x 10
• Afaffiyar Gwiwar xanƙara ta ɗaga x 20 + 10 x tsaka tsaka tsaka (maimaita a wata ƙafa)
• Dumbbell V-tadawa zuwa Bridge x 20
• Weunƙwasawa mai nauyi mai nauyi-giciye x 20

10. Taskar Bunny Gangara # 10 (minti 20)

Kayan aiki: dumbbells, fitball.

• Larshe don atwauta tare da ƙwallon ƙafa x 15
• DB layuka x 15
• Turawa x 15
• Maɓuɓɓun Maɓallin Butterfly x 15
• Kirji latsa x 15
• Hagu mai nauyi ya daukaka x 15
• Criss Cross mai nauyi crunch x 16

11. Bunny Gangara Motsa jiki # 11 (minti 21)

Kayan aiki: fitball.

• Squungiyoyin Circle tare da ƙwallon Switzerland x 10
• Yatsa na tsaye yana taɓa x 10/10
• Baya kari x 10
• Tura Ups x 10
• Ballwallon Swisswallon Ballwallon Switzerland akan x 10 alt.
• Ballwallon ƙwallon ƙwallon Switzerland

12. Bunny Gangar Jiki # 12 (mintuna 19)

Kayan aiki: dumbbells, fitball.

• V - Mataki na Mataki tare da curl / Deadlift x 10
• Durƙusa gwiwa ya ɗaga kafada ya buga x 20
• Durƙusawa baya 20/20 (glutes)
• Layi layi daya a kan kwallon motsa jiki x 10
• Fita Matsawa akan motsa jiki ball x 10

13. Taskar Bunny Gangara # 13 (minti 19)

Kayan aiki: dumbbells, fitball.

• Nauyin Curtsy lunge ya daga x 10 alt.
• Sumo Squat mai nauyi tare da curl zuwa sama ta kai tsaye x 10
• Liftafaɗa malam buɗe ido don turawa akan ƙwallon motsa jiki x 10
• Hip ya daga zuwa kirjin danniya akan wasan motsa jiki x 10
• Liftafafun kafa ya taɓa x 10

14. Taskar Bunny Gangara # 14 (minti 18)

Kayan aiki: ba a buƙata.

• Liftafafun kafa ya ɗaga x 12
• Hip yana daga x 20 + 20 a saman
• K gwiwa kafa goyon gefe gefe plank daga 10/10
• Gwiwar durƙusa gwiwa 10
• Extensionara kafa zuwa babban katako x10 / 10

15. Taskar Bunny Gangara # 15 (minti 19)

Kayan aiki: dumbbells.

• Gefe zuwa Side squat tare da ɗaga diddige x 10 alternating
• Hangoran gefe sun lankwasa akan jere x 10 sauyawa
• Plank gwiwoyin gwiwa yana turawa x 10 alternating kafafu
• Koma baya squats x 10
• Rocky Zama Ups x 10

16. Taskar Bunny Gangara # 16 (minti 17)

Kayan aiki: dace roba band.

• Gefe zuwa Mataki na gaba tare da ƙarfin band x 12
• Turawa zuwa Plank x 10 v mataki
• Kwanciya kafa yana ta da ƙarfi band 20/20
• Takamaiman almakashi x 20
• Don ɗaga mai satar ƙugu Hip latsa x 20

17. Taskar Bunny Gangara # 17 (minti 22)

Kayan aiki: ƙungiyar roba mai motsa jiki, dumbbells.

• Lunungiyar lunge deadlift x 20 alt.
• Kiram da band band x 20/20
• Legafa ɗaya yana durƙusawa ya tura x 10/10
• Dagawa Cikin Cinya Tare Da Band Band 20/20

18. Taskar Bunny Gangara # 18 (minti 19)

Kayan aiki: band din motsa jiki, dumbbells, fitball.

• Mataccen dagawa zuwa diddige ya daga x 15
• Gidan shakatawa 15/15
• Sumo squat x 15
• Hip Goyon Plank Layuka x 20 alt. - yaɗa
• Dummbell V-tada zuwa Hip Raise akan wasan motsa jiki x 20 - haɗuwa
• Criss Cross Weighted crunch akan motsa jiki ball x 20 alt.
• Wuce kwallon x 10
• Durƙusa gwiwoyi tare da bandarfin wuta x 15/15
• Karo da Power Band x 20/20 (daga gwiwa)
• Wide gedafafun hipanƙara ya ɗaga tare da ƙarfin band zuwa nauyi mai nauyi x 20

19. Taskar Bunny Gangara # 19 (minti 14)

Kayan aiki: ƙungiyar roba mai motsa jiki, dumbbells.

• Lifafa yana ɗaga (x3) zuwa gefe zuwa gefen squats (x3) tare da maɗaurar wuta x 10 set
• Koma baya squat x 15
• Gaba / baya lunge 10/10
• Nemi kuma latsa x 15
• Tura turakun gwiwa / maki 3 x 10 alt. kafafu
• Clam zuwa gefen ƙuntatawa 10/10
• Don nauyin Hip Raise x 15 diddige

20. Taskar Bunny Gangara # 20 (minti 23)

Kayan aiki: dumbbells.

• Lurtsy Curtsy zuwa Squat x 20 alt
• Yankin Gefen gefe Ya lankwasa Sama Layi x 20 alt
• Daidaita Squat zuwa sama Latsa x 20 alt.
• Santana durƙusa Matsawa x 10
• M Scissors (x3) edananan Legafafun xauke x 20

If kai ne mai farawa, ana ba da shawarar kula da shirye-shiryen masu zuwa:

• Mafari na Gaskiya: saiti na sati 8 don motsa jiki
• YOUv2 daga Leandro Carvalho: babban shiri don masu farawa!
• 'Sananan motsa jiki na motsa jiki na 14 daga FitnessBlender don masu farawa

Shirye shirye Don masu farawa Don rage nauyi