Fé Fit shiri ne mai cike da nishadi, cikakke wanda aka tsara musamman ga uwaye. Masu kirkirar wannan kwas din suna da manufa mai zuwa: don zaburar da mata na kowane zamani suyi motsa jiki, don haka zasu iya zama siriri, masu aiki da lafiya cikin rayuwa.
Bayanin shirin Fé Fit
Duk da taken taken shirin “Mahaifa ne suka ƙirƙira shi don uwaye”, kar a yi jinkirin jinkirta motsa jiki, koda kuwa ba za ku iya dawowa gida ba. Shirin Fé Fit ya dace da cikakken duk wanda ke son yin wasa a gida kuma yake son shiga cikin sifa mai ban mamaki. Kwarewa motsa jiki Fé Fit ya ginu akan ka'idodin horo na gargajiyawanda zai zama dacewa da amfani ga kowane mutum. Sunan shirin yana nufin sunan sinadari na baƙin ƙarfe (Fé), wanda kuma shine ma'anar ƙarfi, sassauƙa da haɓakawa.
Shirin Fé Fit ya haɗa da saiti na atisaye waɗanda aka kasu zuwa yankuna da wasu takamaiman yankuna na matsala: Cardio Circuit, Jimlar Jikin Jiki, Babban Jiki, Lower Jiki, Mai mahimmanci, Barre, retaddamar da Gudu. A kowane ɗayan waɗannan rukunin ya haɗa da motsa jiki huɗu na mintina 30, wannan yana nufin cewa kwas ɗin ya ƙunshi 28 bidiyo daban! Kullum kuna aiki a kan dukkan jiki, kuma nau'ikan azuzuwan ba zasu bari ku gaji ba. Don saukaka shirye-shiryen kalandar da zakuyi.
Horon ya shafi ƙungiyar 'yan mata a ƙarƙashin jagorancin mai koyar da motsa jiki Hilary. Ana gudanar da darussan a cikin kuzari, amma cikin saurin tafiya: zakuyi aiki a jiki, amma ba tare da ɗaukar nauyi ba. Motsa jiki dace don matsakaici, amma zaka iya sauƙaƙe ƙarfin, idan ka yi atisayen a cikin juzu'in da aka gyara. Masu koyarwa don duk darussan suna ƙarfafa ku ku saurari jikinku kuma, idan ya cancanta, don daidaita kayan.
Fa'idodi da fasali
1. Don horo ba za ku buƙaci fiye da haka ba Minti na 30 kowace ranaciki har da dumi da kuma jinkirtawa. Kuma wannan shine ɗayan mahimman fa'idodin shirin saboda, a ƙa'idar, uwaye suna da iyakantaccen lokaci.
2. Shirin yana tare da a shirye jadawalin na azuzuwan, kuma a cikin Fé Fit yana da kalandar da yawa: makonni 13 (zaɓuɓɓuka daban-daban 3), makonni 6 (zaɓuɓɓuka daban-daban 3), na makonni 3 (zaɓi 1). Irin wannan jadawalin jadawalin iri-iri, da wuya ku haɗu a cikin kowane hadadden shirin.
3. Yawancin waɗannan shirye-shiryen suna nuna cewa zakuyi horo sau 6-7 a mako. Amma a cikin Fé Fit asali na kalandar yana nuna azuzuwan kawai 3 sau sau ɗaya a mako! Babu horo kowace rana, zaku sami isasshen lokacin don murmurewa.
4. Ana gabatar da shirin daga 7 nau'ikan horo: babba da ƙananan jiki, ainihin, duka-jiki, bugun zuciya, horo na barnie da kuma miƙawa. Za ku yi aiki a kan dukkan kungiyoyin tsoka kuma za ku haɓaka cikakke kuma cikakke.
5. A cikin kwas ɗin Fé Fit an haɗa 28 bidiyo na musamman (+7 bidiyo kyauta don masu farawa)! Ba kamar sauran shirye-shirye da yawa ba inda kuke maimaita aikin motsa jiki sau da yawa, anan zaku sami nau'ikan yau da kullun.
6. Motsa jiki suna da yawa m don gina siriri, toned, bushe jiki da dogayen tsokoki. Za ku haɗu da motsa jiki, ƙarfi da motsa jiki kuma kuyi aiki akan jimiri da miƙewa. Kamar yadda masu haɓaka suka faɗi, bidiyon minti 30 a cikin tasirinsa a jiki daidai yake da cikakken aji a dakin motsa jiki.
7. Za ku kuma yi aiki a kan sautin jiki da ƙarfafa tsokoki ta amfani da nauyin jikinku, dumbbells da expander. An gina nauyin wuta bisa maimaitattun maimaitawa tare da nauyi mai sauƙi tare da saurin canji tsakanin motsa jiki da ɗan hutawa kaɗan.
8. Motsa jiki yayi daidai da dacewa ga dukkan mata, ba tare da la'akari da kasancewar yaron ba. Abinda kawai ke kunshe shine kalmomin motsa gwiwa daga kocin Hillary yayin zaman, wanda ya shafi mata da yara. Kamar yadda masu ci gaba suka bayyana, shirin yana mai da hankali ne kan wuraren da mata ke fama da matsaloli (cor, cinyoyi, gindi da hannaye), amma musamman a bayyane ya bayyana bayan ciki.
9. Ana gudanar da darussa a cikin yanayi mai kyau da kyakkyawan zato, an kawata Studio a cikin sautunan ruwan hoda masu haske. Don motsa jiki ƙananan squarean square ne kawai a cikin ɗakin. Bidiyo na da mai ƙidayar lokaci, wanda kuma yana da mahimmanci ga horo mai kyau.
10. Ma'aikata ba dace da mata masu ciki! Bayan fara karatun karatun Fé Fit ne kawai bayan izinin likita.
11. Don wasu motsa jiki za ku buƙaci ƙarin kayan aiki: kujera, mai bazuwar tubular da zoben isotonic, wanda zai iya maye gurbin ƙwallon al'ada. Hakanan kuna buƙatar dumbbells (1-3 kg), kilishi da kujera.
Compositionungiyar motsa jiki ta Feé Fit da kalanda
A Fit Fit tayi da dama za ofu of optionsukan na kalandarku, a tsakanin abin da zaka iya zaɓar zaɓi mafi dacewa:
- Kalanda 1 (don makonni 13 na azuzuwan sau 3 a mako): kalandar asali
- Kalanda 2 (na makonni 13, wasa sau 4 a mako)
- Kalanda 3 (na makonni 13, wasa sau 5 a mako)
- Kalanda 4-5 (an tsara shi don makonni 6 na azuzuwan sau 6 a mako): hanya don rasa nauyi da sautin jiki
- Kalanda 6 (ƙarshe na makonni 3, wasa sau 6 a mako)
- Kalanda 7 (an tsara shi don makonni 4, aji sau 6 a mako): Chaalubalen bazara.
Kwanaki kyauta a kalanda anyi alama azaman Gudu /Tafiya /Huta kuma a nan kuna da zabi. Kuna iya yin tafiyar minti 30, wasanni da kuka fi so ko wani lokacin nishaɗi mai aiki, na iya hutawa idan kun ji buƙata. Tabbas saurari jikinka, amma gwada kiyayewa rayuwa mai aiki a waje da lokacin horo.
Shirin Fé Fit ya hada da Groupsungiyoyin 7 na bidiyo na horo na 4 a kowane rukuni tare da tsawon lokaci na 30 minutes:
- Zuciya ta Cardio. Horon tazara tare da girmamawa akan tsokoki, musanya darussan tsaye da kan Mat (ba tare da jari ba).
- Jimlar Girman Jiki. Trainingarfafa ƙarfi ga duka jiki wanda zai taimaka maka kawo tsokoki (dumbbell, expander, ball ko zoben isotonic).
- Babban Jiki. Horar da ƙarfi don tsokoki na hannaye, kafadu, baya da kirji (dumbbells, fadada).
- Jikin Jiki. Horar da ƙarfi don tsokoki na cinyoyi da gindi (dumbbells).
- core. Horarwa don haushi, kusan cikakke sosai shine bene (ba tare da jari ba).
- barre. Darasi na Barnie tare da girmamawa akan ƙananan jiki (dumbbells, kujera, ƙwallo ko zoben isotonic).
- Miƙa Gudun. Mikewa ga dukkan jiki tsawon mintuna 20-30 (ba tare da jari ba).
Kwarewar motsa jiki ya hada da bidiyo 7 na Fé Fit yana da mahimmanci, wanda ke wakiltar a motsa jiki don masu farawa, tare da tsawon minti 12-15:
- Mahimmancin Cardio.
- Jimlar Mahimmancin Toning na Jiki
- Manyan Jikin Manya
- Bodyananan Essananan Mahimmanci
- Mahimman Mahimmanci
- Barre mahimmanci
- Miƙa Gudun Gudun Mahimmanci
Anan zamuyi amfani da kayan aiki iri ɗaya kamar yadda yake cikin babban bidiyo, daidai da nau'in horo. Kuna iya yin shirin Mahimmancis, idan ba a baya tsunduma cikin dacewa ba kamar gabatarwa azuzuwan. Misali, muna rarraba waɗannan bidiyo 7 don masu farawa a cikin mako kuma muna yin su tsawon makonni 2-4 har sai kun ji a shirye don ɗaukar nauyi mai tsanani.
Masu kirkirar hadadden Fé Fit suna ƙarfafa mata don sanya dacewa wani ɓangare na rayuwar ku, ba tare da la'akari da aiki da kuma jadawalin wahala ba. Ya kamata ku tuna game da bukatunku kuma kar ku manta cewa aiki a kan wani nau'i na zahiri - ba wai kawai ƙirƙirar kyakkyawar kamanni ba ne, amma har ma yana inganta kiwon lafiya.
Duba kuma:'sananan motsawar motsa jiki na motsa jiki na 14 daga FitnessBlender don masu farawa ba tare da tsalle ba.