An rasa sabon horon Kate Friedrich? Sannan mu gabatar muku daya daga cikin rukunin karshe na shahararren kocin - XTrain wanda za ku iya yin aiki a kan yankunan matsala na mutum, don kawo tsokoki a cikin sautin da kuma kawar da kitsen mai.
Bayanin shirin XTrain daga Kate Frederick
XTrain wani hadadden darussa masu tasiri ne wanda zai taimaka maka inganta yanayin jiki da rage yawan kitsen jiki. Kate Friedrich yayi wani iri-iri na kaya ga duk tsokoki na manya da ƙananan jiki. Za ku yi amfani da duk kayan aikin gida mai yuwuwa (ban da sanda), don aiwatar da ingantaccen aiki da duk wuraren matsalar. Ƙananan tasirin Kate kuma yana amfani da tasiri, ƙarfi da motsa jiki, aikin aiki da motsa jiki na plyometric, yana tilasta ku yin aiki zuwa iyakar ƙarfin su.
A cikin shirin XTrain da aka haɗa 11 motsa jiki daban-dabanwanda za a iya yi daban ko haɗa shi cikin shiri ɗaya. A cikin maɓalli ƙarin kayan aikin da ake buƙata don kowane bidiyo.
1. babban .Ungiyoyi (minti 45): horon ƙarfin motsa jiki mai ƙarfi ga jiki duka. Za ku canza sassan wuta tare da dumbbells kuma yana da ƙarancin tasiri na zaman cardio (dumbbells, mai faɗaɗa ƙirji, faɗaɗa ƙirji, faranti zuwa gliding).
2. kafa (minti 52): motsa jiki na aiki don ƙafafu da gindi, wanda ya haɗa da nau'i-nau'i daban-daban don ƙananan jiki a matsayin iko da halin Borrego. ( dumbbells, ƙwallon motsa jiki, faɗaɗa ƙirji, faranti zuwa gliding).
3. Cardio kafa tsãwa (minti 56): shirin ikon motsa jiki don ƙona kitse da ƙarfafa tsokoki na ƙananan jiki. Ya haɗa da plyometrics da motsa jiki tare da nauyi (dumbbells, mataki dandamali, riko ga ƙafafu).
4. Kirji, Baya & Kafadu (minti 51): horarwa mai ƙarfi don ƙirji, baya da kafadu ( dumbbells, motsa jiki ball, riko).
5. Bi's & Tri's (minti 45): horarwa mai ƙarfi don biceps da triceps (dumbbell, fitball, expander).
6. ƙõne sets Kirji, Baya & kafadu (minti 50): horon ƙarfi don ƙirji, baya da kafadu tare da nauyi mai nauyi. Ga kowane rukuni na tsokoki suna ɗaukar zagaye daban na mintuna 13 (dumbbells, mataki dandamali, expander).
7. Burn Sets Bi's & Tri's (minti 37): horarwar ƙarfi don biceps da triceps tare da nauyi mai nauyi. Ga kowane rukuni na tsokoki suna ɗaukar zagaye daban na mintuna 13 (dumbbells, mataki dandamali, expander).
8. Harin Karfi (minti 46): mintuna 30 na farko za ku zama cardio mai ƙarfi dangane da abubuwan fasaha na martial, sannan mintuna 10 na motsa jiki tare da dumbbells don kunna tsokoki. (dumbbell).
9. Duk Rashin Tasirin HiiT (minti 38): ƙarancin tasiri na motsa jiki na motsa jiki. Zagaye na farko (minti 13) - tare da dumbbell da nauyin jikinsa. Zagaye na biyu (minti 11) - tare da mataki. Zagaye na uku (minti 5) - shirye-shiryen tafiya (dumbbells, dandamalin mataki, faranti zuwa gliding).
10. Tabatacise (minti 45): Horar tazara ta TABATA don ƙona adadin kuzari da mai. Ana jiran ku da zagaye 5 masu tsanani na TABATA (dandamali).
11. Ride Motsa jiki (minti 56): ƙarancin tasiri na tazara akan zagayowar (cycle).
12. core (minti 10): gajeriyar darussa guda biyu don ɓawon burodi na minti 10 kowanne. Suna kan ƙasa kuma sun haɗa da motsa jiki don baya da madauri.
Shirin kuma ya haɗa da kalandar ayyuka, amma zai dace kawai ga waɗanda suka sayi DVD masu rikitarwa, tun da jadawalin ya haɗa da abin da ake kira "premixes" (premix). Premix shine sassan shirye-shirye guda ɗaya, don haka haɗuwa don ƙirƙirar darasi don takamaiman matakin rikitarwa. Duk da haka, za ku iya yin kalanda mai zaman kansa, madadin iko da motsa jiki na motsa jiki a cikin dacewa.
Don yin binciken kuna buƙatar ƙarin kaya, kamar yadda a yawancin shirye-shirye Kate Frederick. Don Allah a lura, yana da kyawawa don samun da yawa nau'i-nau'i na dumbbells na daban-daban nauyi. Bidiyo yana nuna nauyin nauyin da kocin ya yi amfani da shi a cikin wani aiki na musamman, amma zaka iya gwadawa don nemo dumbbells masu nauyi, dangane da iyawar su. An tsara shirin don matakin ci gaba da abin ya shafa, kodayake ga matsakaicin matakin mafi yawan horarwar za a samu.
Yi sauri don gwada ingantaccen saiti na Kate Friedrich - XTrain. A cikin wannan bidiyon iri-iri zaku sami horon da kuka fi so don aiwatar da kisa na yau da kullun. Fara aiki akan inganta jikin ku a yau!
Daga cikin takwarorinsu tabbas za su ga wani sanannen shirin a cate, Friedrich's low tasirin hadaddun Low Impact Series.