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Eva Chodakowska (Ewa Chodakowska) mai horar da 'yan Poland ce, marubucin littattafai game da hanyar rayuwa mai kyau, Mahaliccin shirye-shiryen motsa jiki na gida. Gwada ingantaccen motsa jikiwanda ba kwa buƙatar ƙwarewa mai yawa a cikin horo da ƙarin kayan aiki.
Eva Chodakowska da motsa jiki
Eva Chodakowska ta shahara sosai a Poland. Ita ce mai rike da tarihin Guinness na duniya a matsayin mai shirya wasan motsa jiki mafi girma a bude. Eva ta sami yabo mai yawa ciki har da Intanet. Tana da masoya da yawa a instagram (mabiya miliyan 1.1), Facebook (2 miliyan masu biyan kuɗi) na youtube (Abokan biyan kuɗi 200, kallon bidiyo miliyan 40).
Eva ita ce marubucin littattafai kuma shirye-shiryen horo, Ya ba da labari game da rayuwa mai kyau a kan TV kuma ya yarda da babban halayen watsa labaru a cikin duniyar Polish na dacewa.
Eva Chodakowska ya zama sanannen sananne a ƙasarsa. A shekara ta 2016 a Warsaw, an gudanar da wani babban aji na hadin gwiwa tare da shahararren mai horar da 'yan wasan Amurka Shaun T. A bayyane yake cewa farin jinin kocin dan kasar Poland ya wuce iyakokin kasar.
Muna ba ku taƙaitaccen bayani game da mafi mashahuri shirye-shirye Eva Khodkovskaya. Ana gudanar da azuzuwan a cikin harshen Polandwanda zai iya zama wanda ba a sani ba. Amma ga waɗanda ke da ƙwarewar horo, matsalolin ba za su taso ba: Eva yana amfani da motsa jiki da abokantaka. Yawancin shirye-shiryen ba sa buƙatar ƙarin kayan aiki, za ku magance nauyin jikin nasa.
1. Kankara
Skalpel yana daya daga cikin shahararrun shirye-shirye Eva Khodkovskaya. Wannan motsa jiki na minti 40 ya ƙunshi motsa jiki na aiki don yankunan matsala kuma yana faruwa a cikin shiru ba tare da motsa jiki da plyometric ba. Ba a buƙatar kaya.
2. Kalubalen ƙwanƙwasa
Skalpel Wyzwanie mafi rikitarwa shirin kaya, wanda ya haɗa da matsanancin motsa jiki don babba da ƙasa. Bidiyon yana ɗaukar mintuna 45, rabin na biyu na darussan suna faruwa akan Mat. Ba tare da kaya ba.
3. Scalpel II
Wannan motsa jiki ya ƙunshi amfani da kujera a matsayin ƙarin kayan wasanni. Za ku yi tura-UPS, squat, yin lunges, tsayawa a sanduna - kuma duk wannan tare da kujera. Darasi yana ɗaukar tsawon mintuna 25 don kammala aikin za ku buƙaci kujera mai tsayayye mai kyau.
4. Sirrin Pilates
Eva kwararre ne a fagen Pilates, don haka shirinta zai yi kira ga duk masu sha'awar wannan jagorar dacewa. Darasi yana ɗaukar minti 50, yana gaba ɗaya a ƙasa, ƙarin kayan aiki ba a buƙata.
5. Killer Exercises
Tazarar motsa jiki na cardio wanda ya ƙunshi ayyuka na aiki da motsa jiki na isometric. Shirin na duk mintuna 45 yana tafiya cikin hanzarin wasannin 'yan mata. Ba a buƙatar kaya.
6. Nasara
Bidiyon ya kasu kashi 3 na minti 20 na horo na cardio, horo a ƙasa don horar da ƙafafu da gindi a ƙasa don ciki. Shirin yana ɗaukar awa 1, zaku iya tafiya akan bidiyo kuma kuna iya aiwatar da sassa ɗaya.
7. Bikini
Bikini shine horon ƙarfin motsa jiki tare da nauyin kansa. Kuna jiran motsa jiki na plyometric, katako, squats don ƙona mai da tsokoki. Yana ɗaukar mintuna 60, ba a buƙatar ƙira.
8. Horon girgiza
Horon tazarar, inda zaku sami canjin ayyuka, motsa jiki da motsa jiki na plyometric. Darasi yana ɗaukar mintuna 30, amma yayi alƙawarin zama mai zafi da ƙiba.