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Mike Donavanik wanda ya saba wa masu karatunmu ta hanyar horar da Xtreme Burn, wanda muka bayyana a baya. Mutane da yawa sun ma gwada da kuma yaba ingancin azuzuwan kaya daga wannan matashin kocin Ba'amurke. Muna ba ku Mike Donavanik na musamman - Shirin HIIT na kwanaki 14.
Mike Donavanik tabbas yana cikin fitattun masu horar da Hollywood. Duk da ƙuruciyarsa (ga Mike kawai 30 shekaru), ya gudanar da tabbatar da kansa ta hanyar zama mai horar da kansa ga irin waɗannan taurari kamar Katie Holmes, Juliette Lewis, Sarah underwood, Jeremy Jordan, Rumer Willis, da kuma shahararren mashahuran masu cin nasara na Oscar. har ma da wasu mashahuran masu horarwa a Hollywood.
Mike specializeruetsya a kan high tsanani tazara horo. Ya saki da dama DVDs daga Extreme Burn da matsananci Burn - irin sunayen na shirye-shiryen characterizes m Mike Donavanik horo. Nasa motsa jiki suna da tasiri sosai daga ra'ayi na saurin asarar nauyi, sautin jiki da haɓaka juriya.
Horon tare da Mike Donavanik shine kamar haka: zaku sami canji na motsa jiki mai ƙarfi tare da ma'aunin nauyi kyauta da tazara mai ƙarfi na zuciya. Irin wannan horon tazara yana ɗaya daga cikin mafi mai sauri da inganci hanyoyin ƙona kitse da adanawa da gina ƙwayar tsoka. Bugu da ƙari, za ku ƙone adadin kuzari ba kawai a lokacin aji ba, amma na dogon lokaci bayan. An fi kiransa sakamako bayan konewa.
Muna ba ku don gwada ingancin horon Mike Donavanik, gwada shi na musamman horo na kwanaki 14. Wannan hadaddun gaske kalubalanci jikinka. Ko da kuwa matakin horonku, za ku ji cikakken sakamakon zaman horon ku, yana sa jikinku ya bushe, ya bushe, mai ƙarfi da tauri.
Shirin shirin daga Mike Donavanik - extreme Burn 14 Rana Kalubale:
- Rana ta 1: Xtreme Burn HIIT30 Workout 1 (Minti 30)
- Rana ta 2: Matsalolin Jiki 1 (Minti 47)
- Rana ta 3: Jimlar Horon Tazarar Jiki 1 (Minti 43)
- Rana ta 4: Ripped Workout 2 (31 min)
- Rana ta 5: Xtreme Burn HIIT30 Workout 2 (Minti 30)
- Ranar 6: Xtreme Burn HIIT30 Workout 1+ Workout 2 (Minti 60)
- Rana ta 7: Huta
- Rana ta 8: Matsalolin Jiki 2 (Minti 49)
- Rana ta 9: Jimlar Horon Tazarar Jiki 2 (Minti 46)
- Rana ta 10: Ripped Workout 1 (Minti 32)
- Rana ta 11: Ripped Workout 3 (Minti 36)
- Rana ta 12: Motsa Jiki na Jiki 1+ Aiki 2 (Minti 96)
- Rana ta 13: Jimlar Horon Tazarar Jiki 1+ Aiki 2 (Minti 90)
- Rana ta 14: Huta
An saki waɗannan darussan a cikin shekaru daban-daban (2011-2015) kuma shiri ne mai zaman kansa. Amma hada su cikin a kalanda na sati biyu guda, Za ku sami matsananciyar matsa lamba kuma za ku iya cimma sakamako mafi kyau a cikin ɗan gajeren lokaci. A cikin kwanakin horarwa biyu kuna buƙatar yin bidiyo a jere, amma idan ba ku da iyawa ko ƙarfin jiki, kuna iya raba azuzuwan.
Kowane ɗayan waɗannan shirye-shiryen ya cancanci kulawa ta musamman. Ko da ba ku shirya gudanar da hadadden mako biyu ba, kuna iya zaɓar waɗannan takamaiman bidiyo zuwa babban ingancin kaya na dukkan jiki. Aikin motsa jiki ya dace da horon matakin ci gaba.
1. Jimlar Horar da Tazarar Jiki (2011)
A cikin Jimlar Horar da Tazarar Jiki an haɗa motsa jiki biyu na minti 45 ga dukkan jiki. Kowane aji yana haɗa da motsa jiki mai ƙarfi tare da ma'auni kyauta da matsanancin tazara. Za ku sami yawancin motsa jiki da aka saba, amma akwai motsi na asali. Minti 10 na ƙarshe da aka keɓe don motsa jiki a ƙasa don ciki. Yana da kyawawa don samun nau'i biyu na dumbbells.
2. Kwayoyin Halitta (2012)
A cikin Yanayin Metabolic kuma ya haɗa da motsa jiki na minti 45 guda biyu don duka jiki. Horowa yayi kama da abun ciki zuwa Jimlar horon tazarar Jiki, amma nauyin da suke bayarwa ya fi tsanani. Waɗannan azuzuwan za su jawo hankalin duk masu son gyrosigma plyometric. Za ku sami motsa jiki guda 3 a ƙarshen hadaddun a ƙasa don ciki. Yana da kyawawa don samun nau'i biyu na dumbbells.
3. Rage aikin motsa jiki (2013)
Ripped Workout ya bambanta da tsarin biyu da aka kwatanta a sama. Shirin ya ƙunshi motsa jiki daban-daban guda uku waɗanda zasu daidai gwargwado. A cikin kowane bidiyo za ku sami shingen motsa jiki guda 4 na motsa jiki da motsa jiki na motsa jiki. A ƙarshen kowane darasi Mike Donavanik ya kawo ɗan hadaddun ciki a ƙasa.
A cikin Ripped Workout hada bidiyo na minti 30 uku:
- Darasi 1. Horarwa tare da nauyin jikin nasa tare da abubuwan fasaha na martial, plyometric, aerobics. Babban abin da aka fi mayar da hankali shi ne akan nauyin cardio.
- Darasi 2. Horarwa tare da dumbbells na matsakaici nauyi. Wannan bidiyon ya fi ƙarfin motsa jiki, amma kuma motsa jiki na cardio yana nan.
- Darasi 3. Horarwa tare da dumbbells nauyi nauyi, tare da mayar da hankali kan nauyin wutar lantarki. An tsara shi don ƙirƙirar jiki mai ƙarfi na tsoka.
4. HIIT 30 (2015)
Wannan wasan motsa jiki na HIIT ne na yau da kullun wanda ya haɗa da ƙarfi mai ƙarfi da motsa jiki na motsa jiki. hadaddun ya ƙunshi shirye-shirye biyu na mintuna 30. To ku shirya yin gumi! Kuna jin daɗin ɗan zagaye na tasiri marasa maimaitawa don ƙarfafa tsokoki da ƙona calories. Don aiwatar da dumbbell dama.
Bayan makonni biyu na horo mai tsanani tare da Mike Donavanik ba kawai canza jikin ku ba amma za ku iya don haɓaka ƙarfin hali da inganta lafiyar jiki sosai. Amma ko da ba kwa shirin yin kwanaki 14 a cikin kamfanin Mike, tabbatar da ɗaukar waɗannan bidiyon akan bayanin kula. Muna fatan ba za su ba ku kunya ba!
Duba kuma: apps 10 daga bene ta taswirori: cikakken bayyani na ingantaccen motsa jiki.