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Mun gabatar muku da wani m saitin motsa jiki daga Bob Harper: The fata dokokin. Shirin na watanni uku ya ƙunshi ɗan gajeren motsa jiki amma mai tsauri wanda zai taimaka muku wajen samun tsari cikin sauri.
Game da motsa jiki Bob Harper - Dokokin Skinny
Dokokin Skinny ko "Dokokin jituwa" cikakken shiri ne ga duka jiki wanda ƙwararren ƙwararren Bob Harper ya haɓaka. Bob ya ƙirƙiri wannan kwas ɗin bidiyo don inganta ƙarfin ku, juriya da sassauci ta haɗawa sauki, duk da haka tasiri motsa jiki. Kowace rana za ku yi gajeren motsa jiki wanda ke mayar da hankali kan ƙona mai da haɓaka ƙarfin tsoka. Bob cikin hikima yana haɗa motsa jiki na sama da na ƙasa zuwa sautin hannaye, ƙafafu da abs.
Don haka, kwas ɗin motsa jiki yana da watanni 3 kuma ya ƙunshi horo 17. Kuna iya ƙirƙirar jadawalin da ya dace na azuzuwan, kuma kuna iya ɗaukar kalanda da aka shirya daga kociyan. An gabatar da "motsa jiki" mai zuwa:
- Cardio (kardio)
- Ƙarfi (ƙarfi)
- Core (don tsokoki na asali)
- Abs (don abs)
- yoga
Suna ɗaukar kusan minti 10-20 kawai (yoga - mintuna 30), amma kada ku yi hankali da ɗan ƙaramin lokacin horo. Ku yarda da ni, tsananin shirin zai zama ramawa.
Yana da mahimmanci a lura cewa ƙayyadadden lokacin bai haɗa da dumama da tsintsawa ba. Sun ba Bob a matsayin bidiyo na minti 10 daban. Kuna iya karya shi wani bangare don motsa jiki, wani bangare don tsinke. Amma a kowane hali kar a rasa su ko kadan - in ba haka ba akwai babban haɗarin rauni. Kuna iya ɗaukar dumi-dumi da tsinkaya daga wasu shirye-shirye Bob Harper, misali, Jimlar Canjin Jiki.
Workout Dokokin Skinny sun yi kama da ɗan gajeren sigar giciye, don haka, ba shakka, shirin ba na masu farawa bane. Koyaya, babban fa'idarsa shine rashin ƙarancin choreography. An gina horo akan maimaitawa da yawa na motsa jiki iri ɗaya tare da ƙaruwa akai-akai cikin ƙarfi. Don wasu zaman za ku buƙaci dumbbells, amma ko da ba tare da su ba za ku ƙarfafa tsokoki da ƙona adadin kuzari a cikin kuɗin motsa jiki na plyometric da ka'idar horo ta lokaci.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Wannan cikakkiyar kwas ɗin motsa jiki ga dukan jiki tare da motsa jiki na yau da kullum zai taimaka maka samun siffar mai kyau don watanni 2-3.
2. Duk ayyukan motsa jiki na Dokokin fata suna ɗaukar mintuna 20-30! Yana da ban mamaki, yin ko da irin wannan ɗan gajeren lokaci, za ku iya rasa nauyi da ƙarfafa tsokoki.
3. Duk da ɗan gajeren lokaci, shirin yana da kuzari sosai. Ko da wannan lokacin ya isa don kunna tsarin asarar mai.
4. An raba aikin motsa jiki zuwa kungiyoyi: latsa, don tsokoki masu mahimmanci, ƙarfi, aerobic da yoga. Ko da za ku yi duka saiti, za ku iya zaɓar horo mafi dacewa.
5. Kwas ɗin motsa jiki ya haɗa da kalanda tare da jadawali, amma zaka iya haɗa su a tsakanin su, bisa ga ra'ayin sa.
6. Don azuzuwan kuna maimaita motsa jiki iri ɗaya, amma tare da kowane maimaitawar kuna yin su duka cikin sauri mai ƙarfi.
7. An gina shirin a kan ka'idar intervalnode: kuna yin motsa jiki gwargwadon iyawar ku, ku huta sannan ku dawo cikin saurin horo.
fursunoni:
1. Kwas ɗin motsa jiki ba na masu farawa bane. Idan kun kasance mafari, duba horo tare da Bob Harper: Canjin Rashin Nauyin Mafari.
2. Dumi-up da hitch ne daban-daban video. Bugu da ƙari, motsa jiki iri ɗaya don duk azuzuwan na iya zama gundura da sauri.
3. Yawancin plyometric, tsalle, squats, wanda shine rashin lafiya ga haɗin gwiwa gwiwa.
4. Ba kowa ba ne zai so tsarin tsarin motsa jiki: za ku yi motsa jiki da yawa tare da maimaitawa da yawa kuma tare da ƙarar ƙarfi.
Aiki tare da Bob Harper Dokokin Skinny zai zama babban zaɓi ga waɗanda ke nema wani ɗan gajeren shiri amma mai ƙarfi ga dukan jiki. Domin watanni 3 na horo ba kawai za ku inganta jikin ku ba, amma har ma inganta ƙarfin ku na jiki sosai.
Dubi kuma: sabon cikakken shirin daga Bob Harper's Black Fire.