Gaji da hannayen hannu, raunin ciki da cellulite a kan cinyoyin? Lokaci yayi da za ku inganta fasalin ku! Workout Denise Austin don yin aiki akan wuraren matsala tare da ƙwallon ƙafa zai iya taimaka muku da wannan.
Tare da motsa jiki mai tasiri daga Denise Austin don duk yankuna masu matsala zaka iya canza jikinka ta hanyar sanya shi siriri kuma mai kayatarwa. A sawa na motsa jiki zai taimake ka ka sami siriri kafafu, hannu toned, wani lebur ciki da bakin ciki kugu.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Elliptical trainer: menene fa'ida da rashin kyau
- Ja-UPS: yadda ake koyon + tukwici don jan-UPS
- Manyan ayyuka 50 mafi kyau don siririn ƙafafu
- Burpee: kyakkyawan aikin tuki + zaɓuɓɓuka 20
- Manyan ayyuka 30 na cinyoyin ciki
- Duk game da horo na HIIT: fa'ida, cutarwa, yadda ake yi
Bayanin motsa jiki Denise Austin: Rashin Jima'i da Rashin nauyi
Kusan kowace yarinya ba ta gamsuwa da kowane bangare na jikinsa. Zai iya zama gindi, cinya, hannu, ciki ko kwatangwalo. Denise yana ba da manta game da yankuna masu matsala saboda ƙwarewar atisaye ga duka rukunin tsoka. Za ku yi aiki kan ƙirƙirar siffofi masu kyau da na roba, kuna yin atisaye mai sauƙi tare da dumbbells da ƙwallon ƙafa. Aiki daga Denise Austin hanya ce mai sauƙi kuma mai sauƙi don cimma burinku na fata.
Shirin yana ɗaukar minti 40 kuma ya ƙunshi sassa biyu na minti 20 kowane:
- Kashi na farko an sadaukar dashi ne ga tsokoki na ciki, na sama da na sama. Za ku yi motsa jiki na asali tare da dumbbells don ƙirƙirar siririn adadi.
- A kashi na biyu na darasin zaku ci gaba da ƙarfafa tsokoki, amma amfani da ƙwallon ƙafa. Kwallan motsa jiki yana taimakawa wajen kara kaya da tafiya bonmafi yawan yawan tsokoki.
Don karatun za ku buƙaci ƙwallon ƙafa, dumbbells da andan tabarma a ƙasa. Denise Austin ya ba da shawara shi ne ɗaukar dumbbells daga 0.5 zuwa 1.5 kilogiram (don masu farawa zai fi kyau su tsaya a mafi ƙarancin nauyi). Dukkanin rabin zangon shirin ana faruwa tare da ƙwallan yoga, amma kocin ya ce za ku iya yin hakan ba tare da shi ba. A wannan yanayin, motsa jiki kaɗan kaɗan, amma aikin sa ba zai sha wahala ba. Hadadden ya dace duka don masu farawa da kuma mutanen da ke da matsakaita shiri. Koyaya, idan kun gwada shirye-shirye tare da Jillian Michaels, Denise yana bayar da ƙarin aiki mara kyau.
Fa'idodin shirin:
- Denise ta ɗauki motsa jiki mafi amfani ga duk yankunan matsala: makamai, ciki, kwatangwalo, gindi da cinyoyi. Mataki-mataki zakuyi burin jikin ku.
- Dukkanin motsa jiki suna da sauƙin gaske, hadaddun haɗuwa da jigun abubuwa an cire su. Bugu da kari, kocin yayi bayani dalla-dalla game da tsokoki da kuke aiki a cikin wani lokaci.
- Aiki tare da Denise Austin yana cikin saurin tafiya, zaku maida hankali sosai kan kowane motsi. Babu wasu abubuwa masu fashewa, kawai aikin mayar da hankali akan tsokoki.
- Shirin ya dace da masu farawa, Denise yana ba da kaya mai araha sosai. Ana iya aiwatar da wannan hadadden azaman shiri ne don aiwatar da “Babu wuraren matsala” tare da Jillian Michaels.
- Motsa jiki a kan ƙwallon ƙwal yana amfani da matsakaicin adadin tsokoki, saboda mafi kyawun motsi. Wannan zai baka damar motsa jiki sosai.
- An fassara karatun bidiyo a cikin harshen Rashanci, don haka ba za ku rasa wata shawara mai amfani daga kocin ba.
fursunoni:
- Idan kuna son ƙarfafa tsokoki kawai, amma don ƙona kitse, zai fi kyau ku haɗa wannan shirin tare da ɗaukar aerobic. Duba, misali: Top 10 motsa jiki na motsa jiki na mintina 30.
- Don karatuttukan zaku buƙaci ƙwallon ƙafa (kodayake idan kuna so da kyau zakuyi ba tare da shi ba).
Dubi kuma:
- Babban zaɓi: Ayyuka na 50 tare da ƙwallon ƙwallon ƙwallon ƙwallon ƙwallon ƙafa
- Mikewa bayan motsa jiki: bidiyo 20 daga tashar youtube-FitnessBlender