Idan kun kasance farkon shiga cikin dacewa da neman wani ɗan gajeren motsa jiki na motsa jiki, Kula da Walk Walk tare da Bob Harper. Yi minti 15 kawai a rana kuma nan ba da daɗewa ba za ku sami nasarar nasara ta haɓaka jikin ku.
Bayani Powerarfin tafiya daga Babban Looser
Walkarfin tafiya ya dace da waɗanda ba a shirye suke don horo mai ƙarfi ba, amma suna son yin motsa jiki na yau da kullun daga jin daɗin gida. Tushen shirin yana tafiya, wanda aka ɗauka ɗayan hanyoyin mafi inganci don yaƙi da kiba. Tare da Bob Harper da masu hamayya a wasan kwaikwayon Babban Looser (babban marathon mai hasara),, zaka rinjayi mil bayan mil kowace rana don rasa nauyi da haɓaka ƙarfin zuciyarka.
Don haka, shirin ya ƙunshi motsa jiki 4 na matakai daban-daban, daga mafi mahimmanci har zuwa ci gaba. Kowane zama yana ɗaukar mintuna 15, kuma a wannan lokacin zaku tafi mil 1 ko kilomita 1.6 a cikin motsa jiki biyu na farko zakuyi tafiya ne kawai a cikin bambance-bambancen daban, sannan ya kara tsallen da Jogging. Amma kada ku damu, kusan kowane motsa jiki yana da sauƙin canji mafi sauƙi, zaku hanzarta tunatar da masu horar da aji. Mataki na farko da na uku shine Bob Harper, taurari na biyu da na huɗu na wasan kwaikwayon Babban Looser.
Shirin ya kamata farawa daga matakin farko kuma a hankali ya koma zuwa na gaba yayin da kuke inganta shirye-shiryenku na jiki. Idan mintuna 15 a rana zasu zama kamar basu isa ba - na iya hada atisaye da yawa tare. Bayyanannun shawarwari akan lokacin shirin ba, mai da hankali kawai kan lafiyar ka. Idan kuka ɓace a cikin rarraba kayan, zaku iya bin wannan jadawalin mai sauƙi:
Dangane da haka, kowane bambancin da zai yiwu, har zuwa motsa jiki uku ko huɗu a jere a rana ɗaya. Duk ya dogara da yanayin lafiyar ku da kwarin gwiwa. Af, wannan shirin na iya aiwatarwa da tsofaffi, da mutanen da suka yi kiba, da mutanen da suka murmure daga raunin da ya ji. Don karatun tare da Bob Harper zaka buƙaci dumbbells masu haske (0.5-1.5 kg) da ƙwallon magani (za'a iya maye gurbinsu da dumbbell ɗaya).
Fa'ida da rashin fa'idar shirin
ribobi:
1. Wannan motsa jiki na motsa jiki tare da Bob Harper cikakke ne ga masu farawa, mutanen da suke da shekaru, da kuma mutane masu babban kiba.
2. Tafiya hanya ce mai sauƙi amma mai matukar tasiri don ƙona adadin kuzari da rage nauyi.
3. An rarraba shirin zuwa matakan, don haka a hankali zaka iya ƙara ɗaukar nauyi a jiki. Tare da ƙaruwar matakin rikitarwa da aka kara akan tafiya da sauran motsa jiki na motsa jiki: tsalle mai haske, gudana a wurin.
4. Kuna iya horarwa na mintina 15, kuma kuna iya haɗuwa da matakan da yawa ku shiga na mintina 30, 45, 60 a rana.
5. Duk darussan daga shirin ilhama da kuma araha sosai. Kuna iya tsara ƙarfin ayyukansu, don haka horo zai dace da kowane mai farawa.
6. Motsa jiki ɗaya yayi daidai da tafiyar mil ɗaya. Ka yi tunanin yin kwanaki 6 a mako na mintina 15, zaka yi tafiyar sama da kilomita 40. M, ba shi?
7. Kyakkyawan kwarin gwiwa a gareka shine zai kasance mahalarta shirin Manyan Rasa. Idan wannan wasan motsa jiki ne, kuma zaka kasance lafiya.
fursunoni:
1. Walk Walk yana da farko tsara don sabon shiga. Idan kun riga kun shiga cikin motsa jiki, zai fi kyau ku zaɓi wani shiri mai ƙarfi.
2. Yi hankali tare da haɗin gwiwa, musamman a mataki na uku da na huɗu lokacin da aka ba da yawan tsalle. Kuma tabbatar da shiga cikin wasan tanis.
Idan kunyi tunanin cewa dacewa zata iya shiga kawai mutane masu dacewa, kunyi kuskure. Zaɓin kaya mai taushi, kamar, misali, a Power Walk tare da Bob Harper, zaku iya don shiga cikin motsa jiki a hankali ba tare da cutar da lafiyarsu ba. Tafi da shi!
Dubi kuma: Aiki tare da Jillian Michaels don masu farawa.