Contents
Kusan duk motsa jiki Bob Harper yana da tsananin tsanani. Koyaya, idan har yanzu ba ku shirya yin nauyi mai nauyi ba, kula da sa shirin don farawa: Canjin Rage Nauyin Mafari.
Horon Bob Harper: Mafari: Canjin Rage Nauyin Mafari
Duk da sunan, wannan shirin na Bob yana da wahala a kira shi mai sauƙi da araha. Ee, ya fi sauƙi fiye da yawancin darussan wannan kocin na Amurka, amma shin zai dace da mafari? Ga waɗanda suka ɗan huta a horo, tabbas za ta iya yin hakan. Amma ga masu farawa waɗanda ba su daɗe da motsa jiki ba, shirin zai yi matukar wahala. Idan an makala kawai ga wasanni, duba motsa jiki Jillian Michaels don farawa.
Shirin Bob Harper mafarin ya ƙunshi motsa jiki biyu. Na farko yana ɗaukar mintuna 45 kuma ya haɗa da motsa jiki na ƙarfi don sassan jiki daban-daban: hannuwa, kafadu, kirji, ciki, baya da kafafu. Ana diluted wutar lantarki a cikin motsa jiki na motsa jiki wanda ke ba ku damar ƙona mai da haɓaka metabolism. Motsa jiki na biyu shine dannawa na mintuna goma. Kuna iya yin shi nan da nan bayan horo na asali, idan kuna son yin ƙarin mahimmanci akan tsokoki na ciki.
Horo tare da Bob Harper, ba kwa buƙatar ƙarin kayan aiki banda dumbbells. Ba mu ba ku shawarar ku fara da nauyi mafi girma ba (fiye da 1.5 kg), musamman ma idan ba ka so ka ba da damuwa ga tsokoki na hannu da kafadu. Bob kuma ya haɗa da darasi mai yawa na motsa jiki tare da nauyin kansa, gami da motsa jiki daga matsayi na plank. Shirin, kodayake ya ƙunshi ƙaramin motsa jiki na motsa jiki, amma gabaɗaya Takin azuzuwan yayi kasa sosai.
Yana da mahimmanci a lura cewa yawancin wasan kwaikwayo na Bob Harper ya dace da waɗanda suka riga sun isa rufi tare da shirye-shirye masu sauƙi Jillian Michaels kuma yana so ya canza shirin ku na dacewa. Canjin Rashin Nauyin Mafari zaka iya yi Sau 2-3 a makoda sauran kwanaki don yin motsa jiki na motsa jiki. Alal misali, horo na cardio tare da Gillian Milks.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Shirin ya haɗu aerobic da ikon load. Koyaya, bonLSI jaddadawa kocin yin ƙarfin motsa jiki wanda zai taimake ka ka ƙarfafa wuraren matsala.
2. Horon yana ba ku damar fitar da duk tsokar da ke jikin ku. Bob ya haɗa a cikin sit-UPS daban-daban da kuma motsa jiki daga matsayi na plank.
3. Shirin ba ya aiki tare da masu farawa, amma zai yi kira ga waɗanda suka yi hutu kuma yanzu suna shirin ci gaba da karatun, amma dole ne a fara gaba daya daga karce.
4. Shirin ya hada da kwata daban a kan manema labarai, wanda ke da alhakin tabbatar da hakan girmamawa akan tsokoki na ciki.
5. Horo ba ya buƙatar ƙarin kayan aiki sai dumbbells.
6. Daga cikin duk motsa jiki Bob Harper Mafari ta Weight Loss Canji ne da gaske mafi araha.
fursunoni:
1. Shirin yana matsayi kamar masu farawa, amma ga wadanda suka fara horo a gida, ba ta aiki a cikin rikitarwa.
2. Har yanzu ba cikakkiyar kwas ɗin motsa jiki bane, da horo na lokaci-lokaci, wanda shine mafi kyawun haɓaka sauran ayyukan (misali tsarkakakken aerobic).
3. A cikin shirin quite mai yawa darussan ga hannu. Don haka bai dace da waɗanda ke jin tsoron barin rauni ba, amma har yanzu jin daɗin gani a kan kafadu da makamai.
Ra'ayoyi kan shirin Farawa asarar nauyi Bob Harper:
Shirin Bob Harper mafarin ba za a iya kiransa da sauƙi ko "daidai-ta". Maimakon haka, zai iya aiki azaman mataki na gaba, misali bayan motsa jiki tare da Jillian Michaels. Wadanda ba su tsunduma a dacewa, shi ne mafi alhẽri a zabi azuzuwan sauki.