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Kamfanin Beachbody baya gajiya don farantawa masoyansu rai da ingantattun shirye-shiryen motsa jiki. Muna ba da hankalin ku game da Corearfin Dearfin Dearfi mai ƙarfi - shiri mai matukar aiki bisa darussan da aka samu daga fasahar martial.
Idan kuna son fitar da sakamako mai kyau cikin kwanaki 30 ba tare da amfani da kowane ƙarin nauyi da juriya ba, wannan shirin naku ne. An ƙirƙira hadaddun ne bisa abubuwan MMA - fasahar yaƙi. Aikin motsa jiki ya ƙunshi haɗakar tasiri na Dambe, wasan dambe da Thai Dambe, waɗanda ke musanyawa da ɓangarorin fashewar abubuwa na zuciya da motsa jiki masu ƙarfi tare da nauyin kansu. Shirye-shiryen ya dace don rage nauyi, ƙarfafa ɓawon burodi, ƙirƙirar ciki mai ƙwanƙwasa da kuma ƙera sassaka jikin mutum mai jan hankali.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan 50 mafi kyau don motsa jiki
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- Yadda za a zabi takalmin gudu: cikakken littafi
- Katako na gefe don ciki da kugu + zaɓuɓɓuka 10
- Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki
- FitnessBlender: shirya motsa jiki uku
- Fitness-gum - kyawawan kayan aiki ga 'yan mata
Bayanin shirin Core De Force
Suna horar da Joel da Yariko (Joel Freeman da Jericho McMatthews) - abokai na da daɗewa tare da ƙwarewa mai yawa a cikin masana'antar motsa jiki. Su kwararrun masu horarwa ne daga Fitungiyar Kula da Lafiya ta Amurka (AFAA) da kuma National Academy of Sports Medicine (NASM). Burin su koyaushe shine taimakawa mutane su sami babban sihiri. Arfafawa da tasirin horo na MMA, sun haɓaka ingantaccen shiri wanda zai taimaka muku don samun sakamako mai ban mamaki cikin kwanaki 30 kawai.
Don darasi akan Core shirin De Force bai kamata ku buƙaci ƙarin kayan aiki ba! Wannan fa'ida ce mai mahimmancin shirin, saboda wasu shirye-shiryen na Beachbody suna buƙatar Arsenal na kayan wasanni (misali, Master's Hammer da Chisel). Kuna da babban makami guda ɗaya shine jikinku, wanda, tabbas, zai kai ku ga burin.
A cikin horon da aka gabatar ana jiran ku zagaye na mintina uku, canza wasu haɗuwa daban-daban na wasan kare kai da motsa jiki tare da nauyin ku. Za ki zama mai kitse a jiki, inganta kuzari da inganta ingancin jikinki. Ba tare da la'akari da matakin karatun ka ba, zaka iya maimaita dukkan motsin, amma mai yiwuwa tallafawa naka saurin.
Don dacewa da shirin Core De Force
- Ga wadanda suke son matse cikinka don karfafa gwuiwa da kuma gina siririyar jiki.
- Ga waɗanda suke son horo tare da abubuwan haɗin fasahar martial.
- Waɗanda ke da matsakaiciyar ci gaba kuma sun sami ƙwarewa tare da sauran shirye-shiryen Beachbody.
- Ga wadanda suke son motsa jiki mai karfi.
- Kuma har ma waɗanda ba sa neman cikakken shiri, amma masu sha'awar ƙari ga tarin bidiyo ɗinku sabbin ayyukan motsa jiki na HIIT.
Abubuwan da ke cikin Core shirin De Force
Corewarewar Dearfin Trainingasa ta kasance daga minti 30 zuwa 45. Dole ne ku yi motsa jiki ɗaya a rana, kwana bakwai a mako don kwanaki 30. Amma kada ku damu, kowace rana ta bakwai rana ce ta dawo da aiki. Za ku yi a kan karatun kalanda da aka gama.
Corewararren Corewararren Dearfi ya ƙunshi motsa jiki na asali 6, zaman 2 don shimfidawa da bidiyo na bidiyo 2 don latsawa. Ayyuka na asali sun ƙunshi da yawa minti uku zagaye: 6, 9 ko 12 ya dogara da takamaiman shirin. Hakanan a cikin kwas ɗin motsa jiki ya haɗa da bidiyo 4 tare da bincika mataki-mataki na duk abubuwan da aka yi amfani da su da haɗuwa.
Ayyuka na asali:
- MMA Gudun (Zagaye 6 - Minti 25). Darasi don jikin sama, ciki, da haushi, dangane da motsin dambe.
- MMA Shred (Zagaye 9 cikin mintina 35). Horarwa ga dukkan jiki dangane da Damben Thai.
- MMA Powerarfi (Zagaye 12 - mintina 45). A cikin wannan darasin zaku yi amfani da motsi mai tasiri daga MMA don ƙirƙirar ƙarfi, mai fasali.
- MMA Plyo (Zagaye 12 - mintina 45). Wannan bidiyon ya haɗu da dambe, Thai Dambe da plyometrics.
- Scarfin Powerarfi (Zagaye 9 cikin mintina 35). Horar da tazarar tazara don ci gaba da juriya da ƙarfin murdedeji.
- Dynamic ƙarfi (Zagaye 12 - mintina 45). Impactananan tasirin motsa jiki yana da ƙarfi sosai.
Bidiyo don shimfiɗawa da dawowa:
- Farfadowa da aiki (Minti 20). Horarwar dawowa, wannan yana jiran ku a ƙarshen mako.
- Taimako na Dearfin Dearfi (Minti 5). Wani ɗan gajeren bidiyo don shimfiɗawa. Yi wannan zaman na minti 5 kafin kwanciya don kwantar da tsoka da gajiya.
Bidiyo tare da girmamawa a kan cor:
- Kananan Kinetics (Minti 15). Arfafa cor tare da keɓaɓɓen motsi na MMA wanda zai taimaka maka cimma cikin ciki.
- Min Min 5 Akan Falo (Minti 5). Wani ɗan gajeren darasi don haushi a ƙasa.
Ka tuna cewa tasirin horo da tsanani, saboda haka ya dace ne kawai ga mutane ba tare da matsalolin lafiya ba. Idan kuna son shirye-shirye don asarar nauyi kuma kuna da halaye masu kyau don horo a cikin salon MMA, ƙaddarar Core De Force yakamata ku so.
Duba kuma: TapouT XT: hadaddun aikin motsa jiki mai ƙarfi akan MMA.