Kuna tunanin dacewa a gida? Gwada wasan motsa jiki Bob Harper don farawa - Rage nauyi na Cardio Max. Wannan hanya ce mai kyau don ƙona kitse, ƙarfafa tsoka da kawar da wuraren matsala.
Bayanin shirin Bob Harper don masu farawa
shirin Cardio Max Weight Loss Bob Harper ne ke jagoranta kuma ƴan takara a shirin wanda ya fi kowa rashin nasara a gasar gudun marathon. Tare da wannan ingancin horon tazara, zaku iya don ƙirƙirar datsa da siriri a cikin ɗan gajeren lokaci. Rukunin ya ƙunshi ƙona kitse da motsa jiki wanda zai taimaka muku don rage ciki, ƙarfafa kwatangwalo da ƙarfafa glutes.
Babban wasan motsa jiki mafi kyau don masu farawa ko kuma inda za'a fara motsa jiki?
Shirin Bob Harper na masu farawa ya ƙunshi sassa masu zuwa:
- Dumama: dumama jiki da shirya shi don tsananin damuwa.
- kashi 1 (minti 25): Yi motsa jiki da motsa jiki don masu farawa wanda zaku canza jikin ku.
- Kashi na 2 (minti 10): haɓaka asarar nauyi tare da motsa jiki ta lokaci.
- Kashi na 3 (minti 10): kunna aikin har ma da ƙarin tsokoki kuma fara gina yanayin jiki.
- Hanya: kwantar da hankalin numfashi da shakatawa tsokoki bayan motsa jiki.
Don farawa, zaku iya motsa jiki na mintuna 25 a rana, sannu a hankali daidaita jikin zuwa kaya. Na gaba, zaku iya ƙara sassan mintuna 10 kuma ku ƙara tsawon lokacin aiki. Idan har yanzu ba ku sami damar maimaitawa ga mai horar da nau'ikan darussan masu kalubale ba, to yi haske gyare-gyare. Tare da kowane sabon motsa jiki, jimirinku zai inganta kuma za ku ƙara ƙarfin motsa jiki.
Don azuzuwan kuna buƙatar tabarma da dumbbells masu haske. Masu farawa zasu iya yin tare da dumbbells 1 kg, amma nauyin dumbbells ya kamata a ƙara zuwa 2-3 kg. don horarwa Kuna buƙatar a cikin sneakers, saboda tsalle-tsalle suna ba da damuwa mai yawa akan haɗin gwiwa.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Shirin yana ba da kaya mai yawa a jiki. Za ku ƙona calories tare da motsa jiki mai tsanani na zuciya kuma ku ƙarfafa tsokoki tare da motsa jiki mai ƙarfi.
2. Workout Bob Harper yayi daidai dace da masu farawa da waɗanda suka yi dogon hutu a cikin dakin motsa jiki. Bugu da ƙari, yana nuna sauƙin gyare-gyaren darussan don farawa.
3. Zaku iya ƙona kitse a wuraren da ke da matsala kuma ku inganta hannaye, ciki, gindi da cinya. Mai horarwa yana amfani da atisayen da ke tilasta muku yin aiki a lokaci guda ƙungiyoyin tsoka da yawa.
4. Horon bidiyo yana da kuzari sosai. Tare da Bob yana yin shirin tawagarsa daga wasan kwaikwayo na TV mafi girman rashin nasara marathon. Fitness iya cikakken kowa da kowa!
5. An raba shirin zuwa tazarar tazara, tare da madaidaicin ƙarfin da zai taimaka muku wajen motsa jiki yadda ya kamata.
6. Don motsa jiki kawai kuna buƙatar dumbbells da tabarma a ƙasa.
7. Dangane da iyawar ku zaku iya tafiya daga mintuna 25 zuwa 60 a rana.
fursunoni:
1. Workout Bob Harper don sabon shiga ya ƙunshi aiki tuƙuru cikin minti 60. Class, ko da yake tasiri, amma sosai m.
2. Yi hankali ga gwiwoyinsa, tsalle-tsalle da tsalle-tsalle na iya haifar da ciwo bayan motsa jiki.
Aikin motsa jiki na Bob Harper don masu farawa zai taimake ka ka rasa nauyi, inganta siffar da kuma ƙaunar wasanni. Babu sassauci, lokaci yayi da zan fara yin adadi na a yanzu!
Duba kuma: Bayani na duk motsa jiki Bob Harper.