Jennifer Nicole Lee (Jennifer Nicole Lee) shahararriyar samfurin motsa jiki ce ta Amurka, marubuciyar littattafai game da rayuwar rayuwa mai kyau, Mahaliccin shirye-shiryen horo da hanyoyin rage kiba. Ofaya daga cikin shahararrun ci gaban su shine shirin JNL Fusion wanda ya haɗa da motsa jiki mai tasiri ga jiki duka.
Jennifer Nicole Lee an haife ta a cikin 1975 a Amurka a cikin dangin baƙi na Italiya. Kamar yadda Jennifer kanta ke faɗi, ba ta taɓa zama mai fatar jiki ba kuma ta yi ƙoƙari ta yi gwagwarmaya da nauyi, amma ba koyaushe tana samun nasara ba. Halin ya ta'azzara bayan haihuwar ɗanta na biyu, lokacin da yarinyar mai nauyin ta kai kilogiram 90. Da wannan batun ne aka fara labarin asarar nauyi: Jennifer ba kawai ta faɗi fiye da kilogiram 30 ba, amma ta zama mai nasara da yawa na taken bikini mai dacewa.
Nasara kwarewar asara Nicole ta shahara sosai. Bayan lashe gasar "Miss bikini America" a 2004, ta zama mai horar da kanta kuma ta fara bunkasa a fagen motsa jiki. Jennifer ya kafa kamfaninsa na JNL, yana kirkirar layin tufafi, yana samar da shirye-shiryen horo da kuma wallafa littattafai kan abinci mai gina jiki da rayuwa mai kyau.
"Ina so in tabbatar da cewa zaku iya zama uwa mai kulawa kuma ku kasance masu lalata da kyawawa, “In ji sirrin nasararta, Jennifer Nicole Lee. Ba abin mamaki ba ne da CBS News a 2012 ta bayyana ta "mafi dacewar lafiyar jiki." Kuma harbi na yau da kullun don murfin mujallar yana tabbatar da dacewarsa azaman mai motsa jiki don rasa nauyi.
Shirin daga JNL Fusion Jennifer Nicole Lee
JNL Fusion hadadden horo ne daban-daban daga Jennifer Nicole Lee wanda ke taimaka muku rage nauyi da ƙarfafa tsokoki. Shirin na tsawon kwanaki 60 kuma a wannan lokacin zaku sami damar canza jiki, inganta saukakawa da ƙona kitse na jiki. Horarwa tana ~ ~ mintina 30 kuma an gina ta yadda zaku sami ingantaccen aiki a wannan lokacin. Jennifer ta raba sirrin asirinta na asara, saboda hakan ya canza kamaninta sosai ta hanyar ayyukan motsa jiki na yau da kullun.
Shirin JNL Fusion, Jennifer Nicole Lee yayi amfani da hanyar Babban spiking. Ya dogara ne da tazarar tazara: canzawa nauyin lantarki na 30 da sakan 30-na biyu. Wannan hanyar zata taimaka muku wurin gina siririyar jiki, matsar da wurare masu matsala, don rage kitse a jiki da kuma rike tsoka.
Don motsa jiki masu ƙarfi zaku buƙaci dumbbells ko mai faɗaɗa kirji. Cardio-kayan sun haɗa da mafi kyawun plyometric, wasan motsa jiki da motsa jiki, da atisaye daga wasan tsere. Wasu abubuwan cardio suna buƙatar igiya, amma zaka iya yin ba tare da shi ba.
Shirin
Hadadden JNL Fusion ya hada da 13 mai saurin motsa jiki da kuma karfin motsa jiki:
- Kayan yau da kullum (Mintuna 9): bayani game da asalin horo, tabbatar da lilo kafin fara.
- Jimlar Gidan Transformer (Minti 30): motsa jiki na motsa jiki yana mai da hankali kan tsokoki (tawul, igiya tsalle)
- Mai juzuwar Jiki (Minti 35): motsa jiki don saman jiki (dumbbell, tsalle igiya).
- Usionananan Jiki (Mintuna 30): motsa jiki don ƙananan jiki (dumbbells).
- Mahaukaci Circuit Cardio (Mintuna 30): horo na ƙarfin aerobic don duka jiki (dumbbell, tsalle igiya).
- TKO Fat Fat (Mintuna 30): motsa jiki na motsa jiki bisa ga wasan kare kai (igiyar tsalle).
- Kafada Hanya (Mintuna 30): don kafaɗu da ƙwanƙwasa (dumbbell, igiyar tsalle).
- Biceps magini (Minti 30): don biceps (dumbbells, tsalle igiya).
- Lean kafafu (Minti 30): don siriri ƙafafu (dumbbell, tsalle igiya).
- Baya-bayan Ballistic (Minti 40): don baya da gindi (dumbbells, tsalle igiya).
- Gudun & Gudun (Mintuna 20): asarar motsa jiki na motsa jiki (ba tare da lissafi ba).
- miƙa (Mintuna 25): shimfidawa don shakatawa ga dukkan kungiyoyin tsoka (tawul).
- 10 Minute Total Jiki (Mintuna 10): gajeren motsa jiki na motsa jiki tare da abubuwan haɗin zuciya (dumbbell).
- Kiss My Abs (Mintuna 5): motsa jiki don ciki (tawul).
Shirin yana ɗaukar kwanaki 60. Kuna horar da kwanaki 6 a mako a kan kalandar da ta gama. An tsara hadadden don yin aiki sama da matsakaicin matakin wanda ya riga ya sami kwarewar ƙwarewar gida kuma baya jin tsoron ɗaukar vysokogorny. Kada kuji tsoron ɗaukar dumbbells masu yawa don yin motsa jiki mai ƙarfi: mafi ƙarancin kilogiram 2 don horar da jikin sama da kuma kilogiram 3-4 don horar da ƙananan jikin.
Features
Duk da yawan motsa jiki na gida, hadadden JNL Fusion ya zama sananne sosai kuma ana buƙata a cikin kasuwar motsa jiki. Daga cikin fa'idodin shirin:
- Kusan dukkan wasannin motsa jiki na kusan minti 30, cikakke ga mutane masu aiki.
- Horarwa daidai haɗuwa da nauyi da zuciya don ƙona kitse da tsokoki.
- Shirin ya ƙunshi nauyin haɗari ga jiki duka kuma an shirya kalanda na watanni 2.
- Kuna buƙatar ƙaramar ƙarin kayan aiki: dumbbells ko mai faɗaɗa kirji. Igiya ba lallai ba ne ya isa ya kwaikwayi tsalle a kanta.
- Har ila yau, horon yana nuna ayyukan sauƙaƙe na sauƙaƙe.
- An rarraba shirin cikin sauƙi don bidiyo don ƙungiyoyin tsoka guda ɗaya: zaku iya ɗaukar ɗawainiyar kaina da kaina, idan baku shirya ɗaukar ɗaukacin ginin ba.
- Kusan dukkanin azuzuwan sun haɗa da motsa jiki na zuciya don haka zaka iya ƙona ƙarin adadin kuzari a cikin mafi ƙarancin lokaci.
- Hadadden ya hada da motsa jiki 13 (!) Masu tasiri - ba kowane hadadden zai iya alfahari da ire-iren wadannan azuzuwan ba.
Shirye-shiryen daga JNL Fusion Jennifer Nicole Lee Vysokogornaya, don haka zai dace da mutane tare da haɗin haɗin lafiya kuma babu matsala tare da tsarin musculoskeletal. Daga cikin illolin horo akwai yiwuwar lura da raunin dumi da rashi, wanda shine fasalin yawancin gajeren darussan bidiyo. Koyaya, bambance-bambance daban-daban da tasirin horo suna biyan wannan ƙaramin rashin amfanin hadadden JNL Fusion.
Kulawa da kyawun su kuma kuna son samun fuska mai bayyana, fata mai laushi, siririyar siffa da sifa mai haske? Yin aikin filastik zai taimaka muku don tabbatar da mafarkinku! Fasahar zamani ta sanya tiyatar kwalliya shahararriyar hanya ce mai araha don samun kyan gani a cikin kankanin lokaci.