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Love gajeren motsa jiki mai kuzari? Sannan gwada jerin darasi Burn to the Beat wanda aka ƙirƙira don inganta surar ku, sautin duk manyan ƙungiyoyin tsoka da kuma kawar da kitsen da ya wuce kima.
Janar bayanin shirin Burn to the Beat
Ƙona don Beat - jerin gajeren motsa jiki na motsa jiki ga dukan jiki daga kocin Kiera lashe (Keaira LaShae). Kira sananne ne dace blogger da mawaƙa na ɗan lokaci, marubucin waƙa, ɗan rawa da mawaƙa. Ta daɗe tana yin haɗin gwiwa tare da tashar yanar gizo ta DailyBurn motsa jiki, amma yanzu ta haɓaka daftarin Motsawa. Tashar youtube tata tana da masu biyan kuɗi kusan dubu 500 kuma sama da miliyan 40 suna kallo.
Tare da tashar BeFit Kiera lashe ya kirkiro darussan tasiri mai tasiri Burn to the Beat. Wadannan motsa jiki masu fashewa zasu taimake ka ka canza siffar, ƙone mai, rage girman. Shirin Ƙonawa zuwa Ƙaƙwalwar da ke riƙe da kiɗan rhythmic mai zafi, ya haɗa da misali motsa jiki da kuma sauki choreography na raye-rayen Brazil da Latin. Yin motsa jiki mai kuzari da annashuwa zai ba ku yanayi mai kyau kuma zai taimaka wajen inganta jiki.
Duk da raye-rayen son zuciya Burn to the Beat - wannan shi ne da farko shirin motsa jiki, don haka shirya don motsa jiki haifar da lebur ciki, toned hannaye da siffar kafafu. An yi nasarar haɗa nauyin HIIT na yau da kullun tare da tarihin rawa na zamani. Ana gudanar da duk azuzuwan a cikin yanayin tazara, saboda haka zaku iya ƙona iyakar adadin kuzari da mai a cikin ɗan gajeren lokaci. Kira yana da matukar farin ciki da kuma kyakkyawan jagoranci na shirin, kullum yana ƙarfafawa da kafa mataki a gare ku.
A cikin jerin Burn to the Beat ya shigo 12 motsa jiki na minti 10-15. Ba za su ɗauki lokaci mai yawa ba amma za su ba ku damar ƙona ƙarin adadin kuzari 150-250. Hakanan zaka iya shiga ƴan azuzuwan shirin rabin sa'a ko awa ɗaya. Ko ƙara wannan ɗan gajeren shirin a cikin babban shirin ku na motsa jiki. Videoframerate daga Kira Lasha dace da matsakaici matakin da sama. A jigon ajin ya ta'allaka ne da lodin cardio.
Duk shirye-shirye daga Burn zuwa Beat
Don haka, a cikin jerin Ƙona zuwa Beat ya haɗa da daidaitattun horo na motsa jiki na 4 da horo 7 tare da rawar rawa. Suna da yawa tasiri don rage nauyi da kuma samun kyakkyawan siffar toned.
Motsa jiki yana ƙonewa (minti 10)
1. Cardio Fitness Party
Horarwar tazara ta cardio. Ya haɗa da motsa jiki masu zuwa: tsalle tsalle, manyan gwiwoyi, burpee, jacks na gefe, ƙwanƙwasa-ƙasa da sauransu.
2. Tsarin Jikin Cardio
Shirin tazara wanda ya haɗa da motsa jiki da motsa jiki na jiki duka: squat, burpee tare da tsalle, turawa, skater, bear plank squat, mika kishiyar kafa / makamai, masu hawan dutse, tsalle-tsalle, da dai sauransu.
3. Cardio Dance Workout tare da Nauyi
Cardio motsa jiki tare da dumbbells don sautin tsoka. Ya haɗa da motsa jiki masu zuwa: naushi, tsalle tsalle, lunges, latsa sama, biceps/squat combo, da sauransu.
4. Cardio Dance Abs
Zaman motsa jiki tare da mai da hankali kan tsokoki na ciki, da haushi. Dukkan motsa jiki ana yin su ne a tsaye: ab karkace, ƙwanƙwasa gefe, famfo squats, rolls hip rolls, gwiwoyin gwiwa na gefe, karkatar da kai, jujjuyawar jiki, da sauransu.
Rawa motsa jiki Burn to the Beat (minti 10)
1. Jiki Toning Afro Beat
Rawar bidiyo mai ƙarancin tasiri tare da ƙayyadaddun motsin kari a ƙarƙashin ganguna na Afirka.
2. Latin Fat Burn Sizzle
Wannan darasi ya dogara ne akan tarihin raye-rayen Latin Amurka. Ya haɗa da yawancin motsi na kwatangwalo, jiki da kafadu.
3. Burin ganima na Brazil
Shirin rawa don kyakkyawan gindi. A cikin darussan za ku yi aiki da tsokoki na gluteal ta hanyar yin abubuwa na raye-rayen Brazil.
Aikin Rawa: jerin Tsakanin Rawa (minti 15)
1. Booty Pop Cardio
Wani darasi tare da mayar da hankali ga ƙananan jiki, amma mafi tsanani. A cikin wannan bidiyon, zai yi aiki ba kawai ga gindi ba, amma cinya.
2. Hip Hop Cardio
Motsa jiki mai ƙarfi dangane da motsi daga hip-hop da Rn-bi na zamani. Za ku sami saurin gudu da motsa jiki na tasiri na duk mintuna 15.
3. Cardio Rawar Afirka
raye-rayen Afirka masu ban haushi tare da motsi masu ƙarfi waɗanda suka haɗa da tsokoki na sama da ƙananan sassan jiki.
4. Reggaeton Dance Workout
Bidiyo na uku dangane da reggaeton – raye-rayen Latin Amurka wanda ya haɗu da tarihin reggae, danchall da hip-hop.
Mikewa (minti 10)
1. Rawar Cool-Down & Motsa Jiki
Hitch da mikewa bayan tsananin motsa jiki. Kullum zaku shakata duk tsokoki daga babba zuwa ƙasa.
Nishaɗi, mai kuzari, da tasiri sosai motsa jiki Ƙona ga Beat zai inganta siffar ku kuma ya ƙone mai, kuma a matsayin kari zai bunkasa filastik da rawa. Tare da shirye-shirye daga Kira Lasha za ku yi aiki ba kawai mai albarka ba har ma da jin daɗi.
Duba kuma: Zafin Ƙasa: rawa za ku iya rasa nauyi tare da Calabrese na kaka.