Neman shirye shirye shirye don dukkan kungiyoyin tsoka? Bayar da cikakken horo na RIPT90 a ƙarƙashin jagorancin kocin Ba'amurke Jody Hendrix! Shirin ya dace da mata da maza waɗanda suke so su sami cikakkiyar sifa ta jiki a gida.
Wannan shirin ya hada da motsa jiki 14, galibi ikon yanayi. Idan kanaso ka rabu da kitse, ka tsara kasa, gina tsoka ka kara juriya, to RIPT90 shine abinda kake bukata. Sami kyakkyawan sifa a cikin kwanaki 90 tare da saiti na aji RIPT90 daga Jody Hendrix.
Ganin cewa kamfani mai motsa jiki wanda ke samar da motsa jiki na gida yana son ƙirƙirar shirin HIIT, kowane rukunin wutar lantarki mai inganci ya zama fa'ida ta gaske.
Dubi kuma:
- Manyan mafi kyawun sneakers maza na 20 don dacewa
- Top 20 mafi kyawun mata mata don dacewa
Bayanin shirin RIPT90 daga Jody Hendrix
Shirin RIPT90 yana tallafawa ta babban tushe da ƙarfin motsa jiki don ƙarfafa tsokoki da haɓaka tsoka. Motsa jiki ba babban darasi bane, sau da yawa zaku maimaita exercisesan motsa jiki a cikin aji ɗaya. Yawancin motsa jiki da aka nuna a cikin sauƙi da rikitarwa masu rikitarwa, don haka shirin ya dace da duka matsakaici da ci gaba matakin horo.
Baya ga horo na nauyi Jody Hendricks a cikin wasu daga cikin horon sun haɗa da tazara mai tsaka-tsaka don ƙona kitse da hanzari na kumburi. Akwai tasirin motsa jiki na plyometric a cikin bidiyo daban, misali, a cikin Metabolic Mania ko Ups & Downs wanda zai taimake ku ƙirƙirar busassun jiki mai nauyi. Amma a Gaba ɗaya an tsara shirin ne don tsoka da haɓaka ƙarfi. Motsa jiki daidai dacewa ga maza da mata.
Don ajin RIPT90 kuna buƙatar dumbbells ko sandar azaman tsayin daka. Hakanan, kocin ya haɗa a cikin shirinta na ɗagawa, saboda haka yana da kyawawa don samun sandar kwance. Amma idan baku da abin damuwa, yi atisaye iri ɗaya tare da mai faɗaɗa, wanda ke nuna ɗayan ɗalibin. Dumbbells yana da kyawawa don samun nau'i-nau'i 2-3 saboda ƙungiyoyin tsoka daban-daban suna buƙatar ɗaukar kaya daban-daban. Don 'yan mata sun ba da shawarar nauyin 3-8 kg, ga maza - 5-12 kg.
Daga cikin analogs na shirye-shiryen ikon a cikin ra'ayi na gida:
- Motsa jiki daga HASfit don ci gaban tsoka
- Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson
- Horar da ƙarfi ga mata tare da dumbbells: shirin + atisaye
Shirin RIPT90
Shirin RIPT90 an tsara shi don kwanaki 90 na horo. Za ku yi a kalandar horarwa da kuka gama. Complexungiyar ta ƙunshi nau'ikan horo na 3:
- Watan farko: Yanayi (don samun yanayin yanayin da ake buƙata)
- Wata na biyu: Starfi (don haɓaka ƙarfi)
- Wata na uku: Sassaka (don samuwar jijiyoyin jiki)
Gabaɗaya, hadaddun ya haɗa da motsa jiki 14:
- Hannu Annihilator (Minti 35). Darasi don biceps da triceps, galibi keɓe cikin yanayi.
- Baya Breaker (Minti 42). Motsa jiki don tsokoki na babba, na tsakiya da na baya: ja-UPS, ja dumbbells, tsayawa a matsayin madauri, pullover, tura UPS.
- Shunƙarar Kirji (Minti 39). Motsa jiki don tsokoki na kirji: yawancin bambancin tura UPS da motsa jiki daban-daban a kasa zuwa kirji (hannayen kiwo da latsawa tare da dumbbells).
- Kafadar Kafada (Min 21). Motsa jiki don kafadu, wanda ya haɗa da aikin duk nau'ikan ƙwayoyin tsoka.
- Gyara kafa (Minti 25). Motsa jiki don ƙafafu, galibi ya haɗa da squats da huhu.
- Kashe Mutuwa (Minti 39). Horar da baya, gindi da bayan cinya, wanda ya hada da maimaitattun abubuwa da yawa na mutuwar.
- Mutuwa ta Thruster (Minti 25). Trainingarfin ƙarfin tazara, wanda ya haɗa da motsa jiki masu haɗuwa don ƙungiyoyin tsoka da yawa na manya da ƙananan sassan jiki.
- Dirty Dozen (Mintuna 23). A cikin wannan shirin zaku sami atisaye 12 na dukkan jiki, gami da tsalle-tsalle, ja-UPS, sit-UPS, tura-UPS, wasu burpees da jerin motsa jiki na kwasan. Ana maimaita darussan a cikin layi biyu.
- Mania na rayuwa (Minti 25). Motsa jiki mai fashewa plyometric cardio shine yawan asarar nauyi (wasu burpees, tsalle, gudu a kwance, squats, tura-UPS).
- Minti da Mintuna (Minti 25). A cikin minti 1 dole ne kayi 10 tura UPS, 5 ja-UPS, 15 squats. Tare da kowane sabon zagayowar damuwa akan tsokoki zai ƙaru.
- Jimlar Jikin Jiki (Mintuna 33). Tazarar tazara ga duka jiki, wanda ya haɗa da tazara da tazarar zuciya.
- Ups & Downs (Minti 18). A cikin wannan aikin ya hada da motsa jiki 4 kawai (squat, gudana a kwance, dumbbell bench press, wasu burpees), wanda aka maimaita a cikin hawan keke da yawa.
- RIPT ABS (Minti 14). Haushin horo don ci gaban kai tsaye, ƙetare da ƙwanƙwasa tsokoki na ciki. Motsa jiki a madauri madaidaiciya tare da atisaye a ƙasa.
- miƙa (Min 17). Mai taushi, mai daɗi don jiki duka.
Idan kuna neman ingantaccen shirin wutar lantarki, RIPT90 zai iya zama babban madadin don haɓaka tsoka a gida. Mafi ƙarancin kaya da ire-iren atisaye da yawa ya sa aikin Jody Hendrix ya zama kyakkyawan samfuri a ɓangarensa.
Don aikinku da rage haɗarin lalacewa da rauni koyaushe kuyi ƙoƙarin horarwa a cikin sneakers, wando na wasanni da riguna masu daɗi. Tufafi su zama masu daɗi da amfani, ba takura motsi ba kuma kada su zama masu sako-sako da yawa.