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Shahararriyar tashar yanar gizo tare da horar da kan layi Daily Burn sun shirya kyauta ta gaske ga waɗanda ba sa son dogon motsa jiki. Yi mintuna 15 kacal a rana da ƙirƙirar jiki mai kyau ba tare da matsala ba.
DB15 - wannan hadaddun gajeriyar motsa jiki ce ta mintuna 15 daga Daily Burn. Bakwai daban-daban shirye-shirye karkashin jagorancin ƙwararrun masu horarwa guda bakwai zai taimake ka ka rasa nauyi, ƙarfafa jiki, ƙara ƙarfin jiki da kuma kawar da karin fam. A cikin DB15, zaku sami duk wuraren dacewa: HIIT, yoga, TABATA, MMA, rawa.
Yada azuzuwan 7 a cikin mako, kuma bayan wata daya ku samu kyakkyawan sakamako. Za ku yi motsa jiki na ƙona kitse guda 5, motsa jiki na shiru 1 don ƙarfafa corset tsoka da ajin yoga 1 don shakatawa da murmurewa.
Hakanan zaka iya ƙara wannan bidiyon na mintuna 15 daga Daily Burn zuwa babban shirin ku na motsa jiki don ƙarin nauyi. Ana iya yin horon shi kaɗai ko a hade tare da wasu shirye-shirye. A cikin bayanin da ke ƙasa yana nuna da rikitarwa da kuma kimanin adadin adadin kuzari da aka ƙone: an ɗauki bayanin daga gidan yanar gizon shirin na hukuma.
Rukunin ya ƙunshi 15 DB daga Daily Burn
1. DB15 Breakin (Alikona Bradford)
- Tsawon Lokaci: Mintuna 15
- Wahala: Babba
- Caloric abun ciki: 151 kcal
- Kaya: babu kaya
DB15 Breakin - motsa jiki na motsa jiki ba tare da wani ƙarin kayan aiki ba, wanda ya dogara da shi abubuwa na karya rawa da hip-hop. Ba za a iya kiran shirin da rawa ba, akwai motsa jiki na plyometric, turawa, katako. Azuzuwan tafiya cikin duk mintuna 15 suna da girma sosai. DB15 Breakin kamar ba ma na musamman masoya horo na rawa.
2. DB15 Tabata 6 (Judi Brown)
- Tsawon Lokaci: Mintuna 15
- Wahala: Babba
- Caloric abun ciki: 158 kcal
- Kayan aiki: dumbbells (na iya zama ba tare da su ba)
Tuni babu ɗayan hadaddun zamani da ba tare da TABATA- motsa jiki ba. Anan Judy brown yana ba da shirin HIIT mai fashewa tare da gajerun tazara na motsa jiki da hutawa. Gina kan daidaitattun tazarar TABATA: 20 seconds na nauyin girgiza, 10 seconds na hutawa. Kuna jiran darasi masu zuwa: wasu burpees, skater, instep to bar, tsalle lunges. A cikin tazara na ƙarshe kowane motsa jiki yana ƙara rikitarwa. Dumbbells a cikin wannan shirin yana da kyawawa amma ba dole ba.
3. DB15 Inferno (Anja Garcia)
- Tsawon Lokaci: Mintuna 15
- Wahala: Babba
- Caloric abun ciki: 240 kcal
- Kayan aiki: ƙwallon motsa jiki, 1 dumbbell
Shirin ƙona mai a cewar Daily Burn yana ba da masaniyar kocin Anna Garcia. Don wannan darasi, kuna buƙatar ƙarin kayan aiki: ƙwallon motsa jiki, da 1 dumbbell. A cikin shirin za ku kasance motsa jiki 3 kawai (tura-UPS tare da ƙwallon yoga, lunges tare da dumbbell, wasu burpees), waɗanda ake maimaita su cikin mintuna 15. Za ku ƙarfafa tsokoki kuma ku ƙone adadin kuzari.
4. DB15 MMA (Lisa Newman)
- Tsawon Lokaci: Mintuna 15
- Wahala: Babba
- Caloric abun ciki: 184 kcal
- Kaya: babu kaya
Wani yanayi na dacewa, wanda ya sami shahara sosai a cikin 'yan shekarun nan, MMA ne - gauraya Martial Arts. Af, kwanan nan mun yi magana game da kewayon wasan motsa jiki na Beachbody dangane da MMA. Idan har yanzu ba ku shirya yin wasan kwaikwayo na martial ba a yanayin mara tsayawa, zaku iya farawa da gajeriyar shirin mintuna 15 daga Daily Burn. Shirin ya hada da ba kawai daban-daban bugun jini da swings da hannunsa da kuma plyometric motsa jiki.
5. DB15 Core (Nicola Harrington)
- Tsawon Lokaci: Mintuna 15
- Wahala: Babba
- Caloric abun ciki: 169 kcal
- Kayan aiki: 1 dumbbell
Wannan motsa jiki zai taimake ka ka yi aiki tsokoki da rage ciki. Za a iya raba shirin zuwa sassa 3 daidai: motsa jiki a cikin katako, motsa jiki na tsaye, motsa jiki kwance a bayanku. Duk darussan sun haɗa da ƙarfafawa a tsakiyar ɓangaren jiki. Horowa yana faruwa a hankali, amma har yanzu ana girbe nau'in motsa jiki na cardio.
6. DB15 Mu Matse (Keaira LaShae)
- Tsawon Lokaci: Mintuna 15
- Wahala: Matsakaici
- Caloric abun ciki: 184 kcal
- Kaya: babu kaya
Dance cardio motsa jiki daga Kira Lasha ba kawai taimaka maka ƙona adadin kuzari, amma zai ba da m yanayi. Shirin mai sauƙin ruhi cakude ne na salon raye-raye daban-daban kuma abun cikin su yayi kama da Zumba. A cikin wannan bidiyon ba za ku sami rikitattun choreography ba, darasi shine saitin motsi mai sauƙi a ƙarƙashin kiɗan wuta.
7. DB15 Yoga (Briohny Smyth)
- Tsawon Lokaci: Mintuna 15
- Wahala: Kasa
- Caloric abun ciki: 128 kcal
- Kaya: babu kaya
Yoga daga ƙonawa na yau da kullun zai taimaka muku shakatawa, dawo da tsoka bayan motsa jiki da ji haske a ko'ina cikin jiki. Asana na gargajiya waɗanda ake yin su a cikin ɗan gajeren lokaci wanda zai yi kira ga masu farawa da ƙwararrun masu aikin yoga. Wannan shirin na minti 15 ya dace musamman ga waɗanda ba su da shiri don ba da yoga lokaci mai yawa.
Fara rasa nauyi tare da ingantaccen software DB 15. Tsayawa motsa jiki na mintuna 15 zai sa ku karfi, fitter da slimmer. Masu horarwa bakwai Daily Burn za su kai ku ga burin da ake so a cikin kankanin lokaci.
Hakanan karanta: 7 ingantattun motsa jiki daga masu horo daban-daban DailyBurn.