Manta game da ƙarin nauyin nauyi, yankunan matsala da mummunan tsari tare da shirye-shiryen kocin, wanda ke samun shahara a duniya. Mike Donavanik zai koya muku yin aiki a jikin ku ko da a gida.
Mike Donavanik (Mike Donavanik) Ba'amurke mai ba da horo ne kuma ƙwararriyar motsa jiki, wanda ke da Studio Studio a Los Angeles. Shi mai horar da 'yan wasa ne, furodusoshi, mashahurai da taurarin kasuwanci na nuni. Mike yana da tashar bidiyo na kansa akan youtube, inda yake ba da horo akai-akai zuwa kamalar jiki. Hakanan yana haɓaka DVD tare da software wanda zai taimaka muku samun kyakkyawan tsari. Game da waɗannan bidiyon kuma za a tattauna a cikin labarin.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- Manyan 50 mafi kyau don motsa jiki
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
- Manyan 20 mata masu gudu masu kyau don gudana lafiya
- Duk game da tura-UPS: fasali + zaɓuɓɓukan turawa
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
- Top 20 motsa jiki don inganta hali (hotuna)
- Manyan atisaye 30 na cinya na waje
Kona Xtreme Diesel
Burn Xtreme Diesel shiri ne mai tsauri na mintuna 60 wanda zai taimaka muku ƙona adadin kuzari 500-600 da haɓaka ingancin jiki. Haɗa horo mara tsayawa daga Mike Donavanik da abokin aikinsa kan motsa jiki Jamie McFadden. Aerobic-ikon shirin zai kai ga sautin tsokoki a cikin jikinka, kawar da matsalolin yankunan da kuma taimaka maka ka rasa nauyi. Don azuzuwan kuna buƙatar dumbbell ɗaya wanda yayi la'akari 2 kg.
A farkon shirin za ku sami kewayon motsa jiki mai ƙarfi don tsokoki na sama da ƙananan sassan jiki. Za ku yi motsa jiki tare da dumbbell da asarar nauyi. Wannan yana biye da aikin motsa jiki na motsa jiki don ƙara yawan bugun zuciya da ƙone mai. Har yanzu kuna da lokacin ɗaukar numfashina bayan bugun zuciya, kamar yadda Mike zai sake shigar da ku cikin jerin motsa jiki mai ƙarfi. A cikin minti 15 na ƙarshe za ku motsa jiki don tsokoki na ciki da bugun jini.
Ƙarfafa motsa jiki, fashewar cardio, plyometrics, aikin jarida da ɓawon burodi - duk wannan ya ƙunshi babban shirin Xtreme Burn Diesel. Yi shiri don ba shi 100% kuma ku sami ingantaccen horo na HIIT, wanda zai taimaka muku samun sakamako mai ban mamaki. Ana ba da shawarar wannan shirin don ma'amala mai zurfi.
Xtreme Burn Bodyweight Blast
Complex Training Xtreme Burn Bodyweight Blast musamman jan hankali ga waɗanda ba su da lokaci na sa'a motsa jiki azuzuwan. Zama yana ɗaukar ƙasa da mintuna 30, amma yi muku alƙawarin samun kyakkyawan sakamako koda na ɗan gajeren lokaci. Dukkan motsa jiki ana yin su tare da nauyin jikin ku, ba kwa buƙatar ƙarin kayan aiki.
Xtreme Burn Bodyweight Blast ya ƙunshi shirye-shirye 3 don ƙona kitse da sautin jiki:
- Ƙarfi (minti 28): kisa HIIT motsa jiki don aiki da tsokoki na dukan jiki. Mike yana amfani da aikin motsa jiki da motsa jiki don ƙara ƙarfi, ƙarfi da juriya. Shirin ya haɗa da tura-UPS, squats, tsalle, burpees, lunges, planks. Darasi yana faruwa a cikin babban taki.
- Cardio (minti 18): gajeriyar motsa jiki amma mai zafi sosai ya haɗa da motsa jiki na motsa jiki da motsa jiki na plyometric don haɓaka ƙimar zuciya da ƙona matsakaicin adadin kuzari a cikin mintuna 18 kawai! Shirin yana wucewa a cikin yanayin mara tsayawa. Mike yayi ba a shagala ko da na dakika daya, don cimma sakamako mai inganci cikin kankanin lokaci.
- Sashe & Core (minti 18): kuma a nan wannan shirin shine zabar waɗanda suke so su matsa ciki da kuma ƙarfafa cibiya. Abokin aikin Mike shine Kym Nonstop, sanannen mai rubutun ra'ayin motsa jiki, kuma yana nuna rikitacciyar sigar atisayen Mike yana nuna bambance-bambancen mai nauyi. Horon yana gaba ɗaya a ƙasa a cikin matsayi a kwance, amma ana yin shi cikin sauri mai ƙarfi. Bugu da ƙari, ana kunna kocin a cikin aji da yawa motsa jiki na zuciya don tada bugun jini.
Haɗa waɗannan gajeren motsa jiki guda 3 dangane da jadawalin ku da damar lokaci. Idan kuna da mintuna 20 kawai, zaɓi Cardio ko Abs & Core. Idan kana da ƙarin lokaci, haɗa su duka biyu ko yi Ƙarfi. Kuma waɗanda suke shirye don magance manyan ayyuka, shine haɗa dukkan bidiyon guda uku don motsa jiki na gaske na hauka.
Kona Diesel ko fashewar Nauyin Jiki? Gwada duka biyun kuma zaɓi mafi kyawun aji. Mafi ƙarancin kayan aiki, ɗan lokaci kaɗan da sakamako mafi girma - koci Mike Donavanik daidai yake buƙata tsakanin jama'ar Amurka.
Duba kuma tarin horon bidiyo:
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe
- Babban horo na 20 TABATA cikin yaren Rasha daga Anelie Skripnik
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe