Fit Split yana ɗayan kwasa-kwasan dacewa daga Kate Frederick. Sanarwar sabon hadadden ya faru a karshen shekarar 2017. Shirin shine a horo rarrabahakan zai taimaka muku don inganta lokacin horo da samun sakamako mafi yawa dangane da ƙona kitse da ƙarfafa tsokoki na duka jiki.
Siffar shirin game da Fit Split
Wataƙila kun taɓa jin labarin shirin Raba Raba, wanda aka saki Kate Frederick kimanin shekaru 10 da suka gabata. A cikin 2017, kocin ya haɓaka irin wannan tsarin na hadadden Fit na Raba, ƙari kawai inganci da inganci! Yayin karatunsu Kate ta kan maimaita cewa ba lallai ne ka tsaya ka ɓata lokacin ka lokacin hutu ba. A cikin sabon shirin, Fit Split wannan ƙa'idar ana aiwatar da ita 100%. Ba zaku ɓata kyautar minti ɗaya ba wanda zai taimake ku cimma matsakaicin sakamako cikin ƙarancin lokaci. Wannan yana da mahimmanci musamman ga waɗanda ba sa shiri motsa jiki yau da kullun ko na dogon lokaci.
Fit Raba jerin ya hada da bidiyo 4 tare da tsawon mintuna 50-60 (+1 kari akan gajeren latsawa). Kowane shirin ya ƙunshi sassa biyu: rabi na farko yana jiran ku cardio-da kaya, a kashi na biyu - loadarfin wuta. Kwarewar Cardio mai tsananin yanayin tazara, yayin da Kate ta sanya su masu bambancin ra'ayi, da raha. Dividedarfin ƙarfi ya kasu kashi zuwa tsokoki na ɓangarorin sama da ƙananan, da turawa (tura) da jan tsoka (ja). A waccan zamanin, lokacin da kake aiki tare da rukuni guda, tsoka ta biyu tana hutawa.
Don haka, cikakken bayanin shirin Fit Fit:
- Shirye-shiryen sun haɗa da bidiyo 4 na mintuna 50-60 + kari na 1 akan gajeren latsa
- Kowane bidiyo ya haɗa da horo na 2: na farko sashin zuciya ne, sannan ɓangaren wutar (minti 20-30)
- Motsa jiki yana taimakawa ƙona kitse, ƙarfafa tsokoki, sautin jiki, sauƙaƙa muku daga yankunanku na matsala
- Kuna buƙatar ƙarin kayan aiki, gami da saitin dumbbells don ƙarfin atisaye
- Matakan shirin Na ci gaba (na ci gaba), amma matakin “Sama da matsakaici” horo kuma zai yiwu.
Yadda ake horarwa don Fit Split? Kyakkyawan shirin shine za'a iya daidaita shi da jadawalin ku. Kuna iya horarwa sau 4 a mako, kuna yin shirin awa 1. Kuna iya horarwa sau 4 a mako, amma rarraba agogon bidiyo safe da yamma. Kuna iya yin sau 6 a mako don minti 30, canzawa tsakanin bugun zuciya da horo na nauyi. Hakanan zaku iya cakuɗa tsakanin nauyi da motsa jiki na motsa jiki a hankalin ku. Shirin yana da canji sosai.
Don shirin Fit the Split za ku buƙaci ƙarin kayan aiki:
- Dumbbells (2 zuwa 20 kilogiram, jagorantar da iyawarsa)
- Disks mai tafiya (zaka iya amfani da sassan nama, faranti na takarda)
- Mataki-up dandamali
- Fitball (wasan motsa jiki)
- Ungiyar lafiya (a cikin motsa jiki daban)
- Sanda (dama)
Shirin Fit Split
Muna ba ku taƙaitaccen bayyanin dukkanin shirye-shiryen guda huɗu a cikin Fit Fit Split. Idan kun shirya raba nauyi da horo na zuciya, kar ku manta da yin dumi da jituwa kamar yadda suka saba ga bangarorin biyu.
1. Impananan Tasirin Cardio + Yanayin Yanayi na Mita (minti 50)
- Impananan Tasirin Cardio. Matsakaicin tasirin motsa jiki na motsa jiki tare da ƙarancin hops. Don loadarin kaya, faya-fayan jirgin sama.
- Yanayin motsa jiki. Horar da ƙarfi tare da nauyi, mai da hankali akan babba: hannaye, kafadu, baya, kirji. Kate tana amfani da nauyin dumbbell mai zuwa: 2 kilogiram; 3.5 kilogiram; 4.5 kilogiram; 5.5 kilogiram; 7 kilogiram
2. Bootcamp na Dambe + &afafu & Murna (minti 60)
- Dambe Bootcamp. Aikin motsa jiki na motsa jiki bisa ga abubuwan wasan tsere da tsananin kwazo. Idan kana son sanya shi wahala, zaka iya amfani da ma'aunin nauyi.
- Kafa & Glutes. Ƙarfafa horo don ƙananan jiki ya hada da kujeru daban-daban, huhun huhu da salageanu a gaba. Za ku iya aiki yadda ya kamata a kan tsokoki na cinyoyi da gindi. Kuna buƙatar matakan hawa sama da hawa. Idan matakin dandali babu, ana iya gyara atisaye ko amfani da gado mai matasai / kujera. Kate tana amfani da nauyin dumbbell mai zuwa: kilogiram 4.5; 5.5 kilogiram; 7 kilogiram; 9 kilogiram; 11 kilogiram
3. Mixed Impact Cardio + Pull Day (minti 60)
- Mixed Tasirin Cardio. Taron horo na tazara mai hadewa vysokogornyh ƙananan tasiri da motsa jiki don ƙara ƙarfin zuciya da ƙona mai. Ba'a buƙatar kaya.
- Ranar Ja. Trainingarfafa ƙarfi don jiki duka tare da mai da hankali kan ƙungiyoyin tsoka masu zuwa: baya, kafadu, biceps, gindi da ƙugu. Kuna buƙatar ƙwallon ƙwallon ƙafa, ƙarfin roba, dumbbells, barbell. An maye gurbin Rod da dumbbells tare da lalacewa kaɗan ko kaɗan. Kate tana amfani da nauyin dumbbell mai zuwa: 2 kilogiram; 3.5 kilogiram; 5.5 kilogiram; 7 kilogiram; 9 kilogiram; 11 kilogiram; Kilogiram 13.5
4. Shred Cardio + Ranar Turawa (minti 55)
- Redaddamar da Cardio. Tasirin aerobics, wanda zai taimaka muku wajen fashewar zafin jikinku, ƙara ƙarfin zuciya da hanzarta aikin ƙona kitse. Shin shirin motsa jiki mafi wahala shine Fit Split.
- Ranar Turawa. Trainingarfafa ƙarfi don jiki duka tare da mai da hankali kan ƙungiyoyin tsoka masu zuwa: kirji, kafadu, triceps da quadriceps. Kuna buƙatar matakan dandamali, dumbbells, barbell. An maye gurbin Rod da dumbbells tare da lalacewa kaɗan ko kaɗan. Kate tana amfani da nauyin dumbbell mai zuwa: 2 kilogiram; 3.5 kilogiram; 5.5 kilogiram; 7 kilogiram; 9 kilogiram; 11 kilogiram; Kilogiram 13.5
5. Bonus Abs (minti 10). Hakanan shirin ya haɗa da ɗan gajeren kyaututtuka ga tsokoki na ciki da haushi daga ƙungiyar motsa jiki da fayafayan motsa jiki.
Horarwa tare da Kate Friedrich, ba za ku rasa nauyi kawai ba kuma ku kawar da nauyi fiye da kima amma ku inganta jikinku. Kate ita ce ƙwararriyar ƙwararriyar ƙwarewa a gida, don haka ku tabbata da shirye-shiryenta za ku karɓi wannan adadi, wanda kuka daɗe buri.
Duba kuma: Rana ta 80: sabon hadadden daga Autumn Calabrese.