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Shirin Tsabtace Makon ya dace don fara horo a gida. Ƙungiyar ta haɓaka sabon kocin Beachbody Megan Davis kuma ya dace da masu farawa. Shirin motsa jiki na mako guda, wata ɗaya ko fiye don shiga cikin salon rayuwa a hankali a hankali!
Megan Davis na ɗaya daga cikin mahalarta ashirin na wasan kwaikwayo na gaskiya 20s daga kamfanin Beachbody. Wannan aikin ya ƙunshi masu horarwa daga sassa daban-daban na Amurka, kuma wanda ya yi nasara ya sami 'yancin ci gaba da haɗin gwiwa tare da kamfanin motsa jiki. Bayan samfurin da gwaji, Megan ya lashe wasan kwaikwayon kuma ya shiga ƙungiyar Beachbody. A tsakiyar 2017, ta saki shirinta na farko Cleen Week. Don shiga cikin nunin 20s Megan ta yi aiki na shekaru da yawa a matsayin mai horar da kai, NSCA ta ba da izini (Ƙungiyar Ƙarfafawa da Ƙarfafawa ta Ƙasa) sannan ya bude nasa dakin motsa jiki.
Sha'awar Megan ga lafiya da dacewa yana bayyana a cikin salon horo mai kuzari da kuzari. Yayin da azuzuwan ta suna da sauƙi da tunani ga kowane zaman horo. Ta Megan ta fi son horar da ƙarfi, amma a cikin Tsabtace Makon ya ƙunshi nau'i daban-daban.
Dubi kuma:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Mundaye masu dacewa: yadda ake zaɓar + zaɓi na samfura
Tsabtace Makon: nazarin shirin
Rukunin shine Makon Tsabta da aka ƙirƙira musamman don waɗanda suka fara yin motsa jiki. Aikin motsa jiki Megan Davis zai ba ku damar shiga cikin tsarin horo a hankali kuma ku matsa zuwa mataki zuwa mataki na gaba. Shirin yana kwatanta gyare-gyare da yawa na darussan, don haka koyaushe za ku sami damar ci gaba. Za ku inganta matakin dacewa a hankali: daga mafari zuwa mafi ci gaba. Ƙananan tasirin motsa jiki kuma yana da kyau ga waɗanda za su fi son kada su yi tsalle.
Don dacewa da wannan hadadden Tsabtace Makon:
- wadanda suka fara horo a gida
- wadanda ke dawowa horo bayan dogon hutu
- ga wadanda suke so su cire adadi bayan haihuwa
- ga waɗanda ke neman sauƙi mai sauƙi don motsa jiki na safe
- ga wadanda suke so su rasa nauyi ba tare da damuwa ba
Wadanne kayan aiki ake bukata don darasi?
Don aji na Makon Tsabtace kusan ba kwa buƙatar ƙarin kayan aikin motsa jiki. Zaman horo daya ne kawai na hudu (ƙarfi) Yi amfani da nau'i biyu na dumbbells masu nauyin 1-3 kg. Don sauran bidiyon ba a buƙatar ƙarin kaya. Yana da kyawawa a sami tabarma don yin motsa jiki a ƙasa.
Tsabtace Makon: horar da abun da ke ciki
Don Tsabtace Makon shirin ya ƙunshi motsa jiki 4 waɗanda ke canzawa. Kowane ɗayan waɗannan bidiyon yana da takamaiman manufarsa, amma tare suna samar da daidaitaccen tsarin motsa jiki don inganta jikin ku da lafiyar ku.
- Cardio (minti 35). Wannan aikin motsa jiki na madauwari wanda zai tilasta maka yin gumi da kyau. Shirin ya kunshi zagaye hudu na atisaye 3 a kowane zagaye. Ana maimaita motsa jiki a cikin zagaye biyu, tsakanin zagaye da zagaye za ku sami ɗan hutu kaɗan. Idan kun yi darussan a cikin sigar ci gaba, darasin ya dace da ƙwararren ɗalibi.
- ƙarfin (minti 35). Koyarwar ƙarfin madauwari ce inda madadin keɓewa da haɗaɗɗun motsa jiki. Jimlar jirage zagaye 5 na motsa jiki. A cikin kowane zagaye yana ɗaukar motsa jiki ɗaya don ƙafafu da motsa jiki biyu don hannaye waɗanda ke fara farawa daban, sannan a haɗa su tare. A sakamakon haka, za ku yi aiki daidai da dukan tsokoki na sama da ƙananan sassa na jiki. Idan kun ɗauki ƙarin dumbbells (3-6 kg), motsa jiki yana da cikakkiyar ƙwarewar ma'amala.
- Aiki Core (minti 35). Wannan horo ta lokaci don ƙona adadin kuzari da ƙarfafa tsokoki na jiki duka. Musamman yadda ya kamata aiki tsokoki (ciki, baya, gindi). Megan yana ba da motsa jiki 6, wanda dole ne ku kammala motsa jiki daban-daban sannan kuma a hade. Ana yin duk motsa jiki tare da asarar nauyi ba tare da ƙarin kayan aiki ba.
- Flex mai aiki (minti 23). Wannan motsa jiki mai natsuwa mai natsuwa zai taimake ka don haɓaka mikewa, sassauci da motsin jiki. Za ku yi aiki yadda ya kamata a kan ƙarfafa kashin baya da kuma daidaita matsayi. Kyakkyawan tsari mai kyau da inganci wanda zai taimake ka ka guje wa raunin da ya faru a cikin tsokoki.
Yadda ake horar da shirin?
Megan Davis yana ba ku horo bisa ga jadawalin azuzuwan masu zuwa:
- Ranar 1: Babban Aiki
- Rana ta 2: Cardio
- Rana ta 3: Ƙarfi
- Rana ta 4: Active Flex
- Ranar 5: Babban Aiki
- Rana ta 6: Cardio
- Rana ta 7: Ƙarfi
Kuna iya maimaita wannan shirin na makonni 3-4 ko fiye har sai kun isa sakamakon da ake so. Idan irin wannan m jadawalin bai dace da ku ba, zaku iya yin aiki sau 3-4 a mako. Amma duk abin da jadawalin ku, tabbatar da bin motsa jiki Flex mai aiki a kalla sau daya a mako.
Kullum kuna iya komawa shirin Tsabtace Makon bayan dogon hutu don sake daidaitawa da damuwa da haɓaka juriya. Bayan horo tare da Megan Davis don ci gaba da hadaddun 21 Day Fix ko Shift Shop.
