Mun gabatar da hankalin ku wani mai horar da mu Jillian Michaels - Ripped a 30. Wannan horarwa, wanda Jill ya ƙirƙira bayan nasarar mai ban mamaki 30 Day Shred. Shirin ya Tsage cikin 30, yayi muku alkawarin 'yanci daga karin fam da kuma adana adadi na watanni kaɗan na horo.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Yadda za a zabi dumbbells: tukwici, shawara, farashi
- Manyan 50 mafi kyau don motsa jiki
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Elliptical trainer: menene fa'ida da rashin kyau
Bayanin shirin ya Tsage cikin 30
Yawancin lokaci Ana cire shi a cikin 30 yana farawa don sanya waɗanda suka riga suka saba da wasan bidiyo bidiyo Jillian Michaels. Wannan shirin yana cikin inuwar ƙarin abin birgewa na Ranar 30 da Juyin Jiki, amma don kira shi da ƙarancin tasiri ba. Ka'idar "Rippon" da "Sedov" daidai suke: Minutesarfin minti 3, bugun zuciya na minti 2, rashi na minti 1. Wannan hanyar tazarar zata taimaka don shafe rabin sa'a atisaye yana da matukar tasiri ga adadi.
Hanya ta ƙunshi motsa jiki 4, daga sauƙi zuwa wahala. Satin farko da kuka aiwatar da saukinsa, na biyu ya ɗauki nauyi mai nauyi akan sati na uku da na huɗu shirya kyakkyawan gumi. A ƙarshe, bayan wata daya na tsananin wasanni tare da Gillian zaku rasa nauyi yadda yakamata kuma ku canza jikinku.
Shirin cikakke ne ga waɗanda suke kallon “Sredni”, kuma suka koma zuwa ƙarin hadaddun horo da basu shirya ba tukuna. Bugu da ƙari, zaman yana ɗaukar rabin sa'a ne kawai don haka ba kwa buƙatar samun ƙarin lokaci don motsa jiki. Hakanan Tsage cikin 30 cikakke ne ga masu farawa. Increaseara yawan kaya a hankali zai sa gabatarwar ku ga wasanni ya zama mai sassauci kamar yadda ya kamata.
Ribobi Ribobi a 30:
- horon yana ɗaukar rabin sa'a ne kawai;
- kowane mako yana fara sabon matakin: jiki bashi da lokacin da zai saba da kayan horo kuma bashi da lokacin da zai gundura;
- tare da “RIPP” kana aiki dukkan jijiyoyin jikinka;
- hanya ta dace har ma da masu farawa cikin ƙoshin lafiya
- babu buƙatar jin tsoron cewa shirin yayi daidai da ranar 30 Shred: Jillian tana amfani da sabon motsa jiki.
Fursunoni Fashe a 30:
- idan kun kasance "Sredy", yana yiwuwa cewa ɗaukar kaya a cikin Tsage cikin 30 zai zama kamar bai isa ba;
- babu fassarar Rasha na shirin sabanin ranar 30 Shred.
Kamar koyaushe, tare da motsa jiki na Gillian wasanni suna nuna 'yan mata biyu: ɗayan yana nuna sigar mai sauƙi, na biyun ya ci gaba. Jillian ta ba da shawarar cewa ku riƙa yin sau 5-6 a mako. Don azuzuwan suna buƙatar saiti biyu na dumbbells (mai sauƙi da nauyi), nauyin zai dogara ne akan ƙoshin lafiyar ku. Misali, ana ɗaukar kilogram 1.5 da 4 mafi kyawun adadi.
“Ripped in 30” hanya ce mai kyau ga duka masu farawa da kuma samun ƙoshin lafiya. Horon an cika shi da isassun sabbin motsa jiki, saboda Gillian na iya sauya software a cikin su da kyau, ta cika su da sabon abun ciki. Sannu a hankali rikitar da darussan daga mako zuwa mako zai taimaka wa jikinka sannu a hankali zuwa nauyin, amma ba zai gundura ba. Zuwa bidiyon “Tsage cikin 30” Jillian ta kuma shirya shirin abinci don tabbacin asarar nauyi.
Duba kuma: Da wane shirin fara Jillian Michaels: mafi kyau.