Aikin motsa jiki na kwanaki 21 mai tasiri na mintuna 20 daga Julia Bognar

Kwanan nan, munyi magana game da horar da Natalie ICO, wanda aka san shi ta hanyar haɗin gwiwa tare da Jillian Michaels. A yau zaku haɗu da wani mai koyarwa daga ƙungiyar Jillian da aikinta Canza 21 Rana

Anita Julia Bognar ne adam wata (Anita Julia Bognar), shahararren malamin koyar da motsa jiki, mai horarwa, abin kwaikwayo tare da sama da shekaru 15 na kwarewa a motsa jiki. Mutane da yawa suna tunawa da Anita a matsayin abokiyar haɗin gwiwa Jillian Michaels, a cikin shirye-shiryenta da yawa, gami da 30 Day Shred, Juyin Juya Hali, Mafarin Shred, Killer Buns da Cinyoyi.

Julia tana da wasanni na baya a cikin filin na wasan motsa jiki da rawa. Yayinda take karatu a makarantar kammala karatun ta, ta fara koyar da darussan motsa jiki na rukuni (Keken, cardio, hip hop, yoga, horaswar Bernie a benci), kuma a hankali ta fahimci yadda dacewa take canza rayuwar ɗalibanta. Ya taimaka mata ta zaɓi aikin koci.

Yanzu Julia tana aiki tare da GymRa kuma yana ƙirƙirawa shirye-shirye don asarar nauyi. Ba da shawarar ku gwada motsa jiki na Canjin Rana na 21 don ƙirƙirar jiki mai laushi da laushi. A matsayinta na taken-horo na bidiyo, ana kiranta Julia, a nan gaba za mu kira ta da haka.

Canji na 21 daga Julia Bognar

Canza kwana 21 shine karamin horo, an tsara shi don makonni 3. Julia tana ba da cikakken nauyi a jikin duka: tana ba da nauyi da horo na zuciya don ƙona kitse da kawar da wuraren matsala. Classes a ɗan gajeren lokaci, mintuna 15-20 kawai, amma suna da bambanci sosai kuma suna da tasiri.

Hadadden Canjin Rana na 21 ya haɗa da Bidiyo 10: motsa jiki na motsa jiki biyu na motsa jiki HIIT guda uku, motsa jiki don cinya da duwawu, motsa jiki don mahimmanci, motsa jiki don ciki da gindi, horo biyu na maidowa. Kamar yadda kake gani, Julia ta shirya wani daban-daban ajihakan zai taimake ka ka sami jiki siriri.

Shirin yana ɗaukar kwanaki 21. Jadawalin azuzuwan shine:

• Rana ta 1: A Fat Fat Burning Motsa jiki Blast Fat
• Rana ta 2: Butaukaka Butt + Ab Toning Workout
• Rana ta 3: A Gidajen Yoga Ya Tsallake Tsakanin
• Rana ta 4: Fatarar HIIT Motsa jiki ta Cardio
• Rana ta 5: Motsa Jiki na Yin Kone Konewa
• Rana ta 6: HIIT Motsa jiki Tare da Dumbbells
• Kwana ta Bakwai: Sakin Totalarshen Jiki tare da Kumfa & Kwalba
• Rana ta 8: Killer Ab Workout
• Rana ta 9: imatearshe A Gidan Butt & Cinikin Cinya
• Rana ta 10: Ultimate Cardio HIIT Motsa jiki don Rashin Fatarar Ciki
• Rana ta 11: A Gidajen Yoga Ya Tsallake Tsakanin
• Rana ta 12: Butaukaka Butt + Ab Toning Workout
• Rana ta 13: Ultimate Cardio HIIT Motsa jiki don Rashin Fatarar Ciki
• Kwana ta Bakwai: Sakin Totalarshen Jiki tare da Kumfa & Kwalba
• Rana ta 15: A Fat Fat Burning Motsa jiki Blast Fat
• Rana ta 16: HIIT Motsa jiki Tare da Dumbbells
• Rana ta 17: Killer Ab Workout
• Rana ta 18: Motsa Jiki na Yin Kone Konewa
• Kwana ta Goma Sha-tara (19): koarshen Motsa Jiki da Cinya
• Rana ta 20: Fatarar HIIT Motsa jiki ta Cardio
• Rana ta 21: A Gidajen Yoga Ya Tsallake Tsakanin

Kamar yadda kake gani, ba a nuna jadawalin karshen mako. Amma sau 2 a sati kuna jira motsa jiki na shakatawa: Yoga da retarfafa Totalarshen Sakin Jiki. Don motsa jiki kuna buƙatar dumbbells (1-3 kg) don motsa jiki na kowane mutum, amma yawancin bidiyon ana aiwatar dashi ba tare da lissafi ba. A cikin shirin daya (Totalarshen Sakin Jiki) ana kuma buƙatar abin nadi na musamman, amma zaka iya maye gurbin wannan bidiyon akan miƙawa / yoga.

An tsara shirin don tsakiyar matakin horo. Yawancin motsa jiki masu yuwuwa ne kuma masu farawa, amma har yanzu ba'a tsara wasu wasannin motsa jiki da na plyometric don matakin farawa ba. Idan kana son rikita aji, to kawai kayi bidiyoyi biyu a rana, hada karfi da kaidin zuciya.

Shirin 21 Day Sauyi

1. A kitse mai ƙone Kitson Motsa jiki na Motsa jiki (minti 18)

Horar da Cardio, wanda ya dogara da abubuwa daga wasan kare kai. Kuna jira naushi da shura don ɗaga bugun zuciyar ku da ƙona mai. An shirya shirin tare da sauƙin motsa jiki daga fasahar aerobics. Ba'a buƙatar kaya.

2. ifarshe tauke Butter + Ab Toning Workout (minti 16)

Exerciseswararrun ayyukan motsa jiki suna mai da hankali kan tsokoki na gindi da ciki. Julia tana ba da atisaye na asali don iyakar ƙarfin tsoka da magance matsalolin yankuna. Ba'a buƙatar kaya.

3. A Gidajen Yoga Ya Tsallake Tsakanin (minti 16)

Wannan babban motsa jiki ne wanda zai taimaka muku don shakatawa tsokoki bayan motsa jiki. Daga yoga a cikin wannan shirin dan kadan, galibi zakuyi aiki akan miƙa tsokoki. Ba'a buƙatar kaya.

4. Kiba mai ƙona HIIT Motsa jiki (minti 23)

Saitin motsa jiki tare da girmamawa akan ƙananan jiki. Za ku sake yin atisayen plyometric da darussan kan Mat don sautin kwatangwalo da gindi. Ba'a buƙatar kaya.

5. Faton Konewa Cardio Ba Kayan aiki (minti 20)

Wannan aikin motsa jiki na cardio don ƙona mai da raunin kiba. Kuna jiran tsalle-tsalle masu sauƙi, amma babban tsawan zai tsaya na mintina 20. Ba'a buƙatar kaya.

6. HIIT Motsa jiki Tare da Dumbbells (minti 22)

Akwai aikin motsa jiki na HIIT wanda ke canza tsarin motsa jiki da motsa jiki tare da dumbbells. Ajin yana da ƙarfi, amma akwai don saurin. Kuna buƙatar dumbbells.

7. Killer Ab Workout (minti 18)

Wannan bidiyon an yi niyya ne don maganin dukkan ƙwayoyin tsoka. Julia tana ba da atisaye a tsaye, kwance da matsayin mashaya. Zai taimaka matse tsokoki na ciki, baya da jijiyoyin baya. Bukatar biyu dumbbells.

8. imatearshe A Gidan Butt & Cinya Ciniki (minti 18)

Kyakkyawan horo don tsokoki na kwatangwalo da gindi zai taimake ku don yin aiki yadda ya kamata a ɓangaren ɓangaren jiki. Rabin farko na motsa jiki yana tsaye yana jiran ku: squats, lunges and plyometrics. A rabi na biyu zakuyi atisayen Pilates akan Mat. Ba'a buƙatar kaya.

9. Motsa jiki na Karshe na HIIT don Ciwon Cikin Ciki (minti 20)

Motsa jiki na Bosu don rage nauyi da tsokoki. Za ku canza musayar plyometric da ƙarfin motsa jiki tare da dumbbells, ba ku damar ƙona adadin kuzari da haɓaka ƙimar jiki. Bukatar biyu dumbbells.

10. Totalarshen Sakin Jiki tare da Foam Roller & Ball (minti 40)

Wannan aikin daga wani malami Kelsey tare da abin nadi na musamman don tausa da shakatawa tsokoki. Idan kuna da wannan fim ɗin a'a, kawai maye gurbin wannan bidiyon akan miƙawa ko yoga. Misali, duba shirin, 3 Week Yoga Retreat.

Shirin Sauyi na 21 ya dace don yawancin kewayo. Kuna iya gwada wannan saitin idan kuna da dogon hutu daga makaranta ko kuma kwanan nan kuka fara horo a gida.

Duba kuma: Fiarfin BeFiT: hadaddun aikin HIIT don duka jiki.