Gyara Mafi Girma tare da Kalanda na Autarshen :arshe: cikakken kwatancen duka horon + ra'ayoyi game da shirin

21 Day Gyara Matsanancin hadaddun ga dukkan jiki, wanda ya haɗa da 11 motsa jiki daban-daban masu tasiri. Yana koyar da darasi mai koyarda Autumn Calabrese. A yau, muna faɗi game da kowane bidiyo daga shirin Gyara Matsanancin, ko da yin su daban a waje da hadadden, za ku iya yin aiki a kan wuraren matsalarku.

Gyara Matsalar ita ce ta biyo bayan shirin 21 Day Gyara, wanda ya sami kyakkyawar bita sosai a cikin masu motsa jiki. Wannan lokacin Yankin kaka yana ba da riga ya sami ci gaba cikin wahala, amma hadadden ya kasance mai fa'ida da banbanci.

Tunda kowane motsa jiki daban daga Gyara Matattara shine ƙimar ku, ba ku taƙaitaccen bayanin. Kuna iya zaɓar waɗancan azuzuwan da suke sha'awar ku. Duk an sallama bidiyo zai wuce minti 30-35, ban da 10 Min Hardcore - yana ɗaukar minti 10.

Kara karantawa kan abinci mai gina jiki 21 Day Fix Extreme

21 Day Fix Extreme: bayanin duk horo

1. Cardio Gyara Matsanancin (tazarar bugun zuciya)

Babu wani motsa jiki mafi tasiri don rage nauyi fiye da motsa jiki na motsa jiki. A cikin Cardio Fix Extreme Autumn sun shirya maku cakuda masu zafi na tsalle-tsalle, tsere, huhun huhu, squats da burpees. Wannan tazarar horo, Inda motsa jiki mai motsa jiki madadin motsa jiki tare da dumbbells. Za ku ɗaga bugun zuciyar ku zuwa matsakaicin matakin kuma ku rage shi a tazara ta gaba.

Zaman zai kunshi zagaye 4. Kowane zagaye yana da atisaye guda 3 waɗanda ake aiwatarwa ta hanyoyi biyu. Kuna da gajerun hutu tsakanin atisaye, amma da wuya ku sami nutsuwa. Don azuzuwan zaku buƙaci nau'i biyu na dumbbells ƙanana da matsakaicin nauyi.

Cardio Gyara Matsanancin ga aikin motsa jiki mai ƙoshin gaske ga dukkan jiki.

2. Dirty 30 Extreme (ƙarfin horo ga dukkan jiki)

Dirty 30 Extreme horo ne mai ƙarfi tare da dumbbells don nazarin dukkanin ƙungiyoyin tsoka. Kuna yin motsa jiki wanda ke haɗuwa da babba da ƙananan jiki lokaci guda. Wannan zai ba ka damar motsa jiki yadda ya kamata don ƙona calories da tsokoki. Horarwa yana gudana cikin kwanciyar hankali ba tare da tazara na cardio ba.

Shirin ya kunshi zagaye 3. Kowane zagaye ya haɗa da 2 ƙarfin horo wanda aka yi ta hanyoyi biyu. Motsawar tana ɗaukar minti ɗaya. A ƙarshe zaku sami zagaye na kari: minti ɗaya na juyawa a madauri. Don karatun za ku buƙaci nau'i biyu na dumbbells na ƙanana da babba.

Dirty 30 Extreme zai yi kira ga waɗanda suke so loadarfin wuta kuma yana nufin ƙarfafa tsokoki a cikin jiki duka.

3. Gyara Matsanancin Plyo (plyometrics)

Idan kuna gwagwarmaya tare da cellulite, breeches da sagging gindi, to lokaci yayi da za kuyi plyometrics. Plyo Fix Extreme ya hada da tsalle mai tsalle, wasu burpees, huhu da squats, wanda ba zai bar mai a cikin ƙananan jiki ba. Bugu da kari, horon shine matakin tazara mai yawa, sabili da haka yana taimaka muku don ƙona adadin kuzari da kuma saurin saurin kuzari.

Shirin ya kunshi zagaye 5. Kowane zagaye yana ƙunshe da atisaye 2 waɗanda ake aiwatarwa ta hanyoyi biyu. Motsa jiki ya wuce dakika 30, bayan kowane motsa jiki kuma zaku sami hutun dakika 30. Don azuzuwan zaku buƙaci nau'i biyu na dumbbells ƙanana da matsakaicin nauyi.

Plyo Fix Extreme shine zabi mai kyau idan kanaso kayi aiki kan inganta jikin ka (kuma musamman bangarenta na kasa), kuma ba tsoron firgita kaya da tsalle.

4. Manya Gyaran Babban (ga makamai da kafadu)

Ba shi yiwuwa a gina kyawawan siffa ba tare da dunƙulen hannu da kafaɗu ba, don haka kar a manta game da motsa jiki don jikin sama. A cikin shirin, Babban Gyara umnan Rana ya yi atisayen ƙarfi don kafadu, triceps, biceps, kirji da baya. Ta kuma ƙara a cikin bidiyo planan katako da murɗa kayan maye. Horarwa yana gudana cikin kwanciyar hankali ba tare da tazara na cardio ba.

Shirin ya kunshi zagaye 3. Kowane zagaye ya ƙunshi motsa jiki 4 da aka yi a cikin saiti 2. Motsawar na tsawan minti daya. Lura cewa bayan daƙiƙa 30 na aiwatarwa, zaku sami ƙaramin gyare-gyare na darussan ko canza nauyin dumbbells. Don karatun za ku buƙaci mai faɗaɗawa da dumbbells nau'i-nau'i 2 na ƙananan da ƙananan nauyi.

Babban Gyara Mataki zai taimake ka ka gina tsokoki masu ƙarfi da sassauƙa jiki na sama.

5. Fiananan Gyara remeananan (don cinyoyi da duwawu)

Don tsara siririn kafafu da gwatso masu ƙarfi sun ƙirƙiri shirin Fiananan Gyara Fiari. Lokacin kaka ya yi babban loko a ƙasan sashin jiki. Ba a tsammanin ku kawai motsa jiki don ƙarfin tsoka, amma cardio da ƙona mai, misali, tsalle da jujjuyawar kafa. Haɗuwa da nauyi da motsa jiki zai taimake ka ka iya aiki gaba ɗaya kan cinyoyi da gindi.

Shirin ya kunshi zagaye 4. Kowane zagaye yana ƙunshe da atisaye 2 waɗanda aka yi ta hanyoyi biyu. Za ayi zagayen karshe tare da mai karawa. An gudanar da motsa jiki na minti ɗaya, amma bayan daƙiƙa 30 sai suka gyaru, don haka haifar da ƙarin nauyi. Don azuzuwan zaku buƙaci mai faɗaɗawa, da nau'i biyu na dumbbells ƙanana da matsakaicin nauyi.

Fiananan Gyara Matsala yana da kyau ga waɗanda suke son cinyar cinyoyinsu da gindi, siriri kuma toned.

6. ABC Extreme (don ciki)

Shirin ABC Extreme an tsara shi don ƙirƙirar ciki mai ƙarfi da tsokoki mai ƙarfi. Duk da haka, a shirya yin aiki a kan dukkan jiki, ba kawai a kan tsokoki na ciki ba. Bayan motsa jiki don ciki zaku yi squats, lunges, tsalle. Wannan zai taimaka maka wajen kara bugun zuciyar ka da kona kitse a cikin ciki.

Ana yin horo a cikin zagaye 2, atisaye a ƙasa zai maye gurbin tare da atisaye na tsaye. Kowane da'ira ya ƙunshi motsa jiki 11 tare da tsawon minti ɗaya. Tsakanin motsa jiki zai zama ɗan gajeren dakika 15. Kuna buƙatar nau'i biyu na dumbbells na ƙanana da matsakaicin nauyi.

ABC Madaidaici ya dace da waɗanda suke so dan rage kitse ajikina da kuma buga sama da tsokoki.

7. Gyara remeananan Pilates (Pilates tare da faɗaɗa)

Ko da kuwa kun yi kokarin gwada dukkan darussan Pilates, kada ku yi hanzarin wuce shirin Pilates Fix Extreme. Autumn Calabrese ya zo tare da mai faɗaɗa wanda tabbas zai canza halayenku game da Pilates. Za ku yi aiki akan karfafa tsokoki na jikita amfani da juriya na mai faɗaɗawa.

Horo ya cika akan Mat. Autumn yana amfani da motsa jiki na gargajiya, amma saboda suna canza kayan faɗaɗawa kuma suna ba da ƙarin damuwa akan tsokoki. Musamman aiki a cikin wannan aikin ya haɗa da ƙafafu, gindi, mara da baya.

Pilates Fix Extreme ya dace da duk wanda ke da keke kuma yake so don aiwatar da yankunan matsala.

8. Yoga Gyara Extreme (yoga)

Yoga ya daɗe yana kasancewa ɓangare na yawancin shirye-shiryen motsa jiki. Tare da yoga ba za ku iya inganta haɓakawa da sassauƙa kawai ba, har ma da mayar da tsokoki bayan nauyi mai yawa. Yoga Fix Extreme ya hada da asanas masu sauki da kuma sarkakiya wadanda suka dace. Idan baku yawaita yin yoga ba, rera saukakkiyar sigar, wacce ke nuna ɗayan mahalarta shirin.

Yoga tare da Autumn Calabrese ya hada da shahararrun asanas kamar jarumi, rabin wata, alwatika, mai gudu, crane, gada, gami da yawan motsa jiki na daidaitawa. Don jimre da shirin, yana da kyawawa don aƙalla ƙarancin ƙwarewa yana gudanar da azuzuwan yoga.

Yoga Gyara Extreme zai dace duka biyu masoya ayyukan yoga, da waɗanda suke nesa da irin wannan karatun.

9. Starfin Powerarfi Extarfi (horar da ƙarfin aerobic)

Wani motsa jiki, wanda ba za ku buƙaci ƙarin kayan aiki ba. Za ku sami zaɓi na asali na asali da motsa jiki na motsa jikihakan zai taimaka muku wajen kona adadin kuzari da kuma inganta lafiyar jiki. Lokacin kaka ya ɗauki atisaye don kamalar hannunka, ciki, gindi da cinyoyi, saboda haka ana nuna shirin ga kowa da kowa.

Ana yin horo a cikin zagaye 2, atisaye 9 a kowane zagaye. Kowane motsa jiki yana ɗaukar minti 1 tsakanin motsa jiki za ku sami ɗan hutawa cikin sakan 20. Ba kwa buƙatar ƙarin kayan aiki, amma yana da kyawawa don samun ƙarin sarari kyauta don yin wasu atisaye.

Starfin Extarfi Extarfi Ya kamata ya yi kira ga duk mai ƙauna motsa jiki mai tsanani da kuma motsa jiki na asali.

10. Gyara Kalubale (koyarwar karfin kuzari ga dukkan jiki)

Wannan baƙon horo zai baka lafiya da gumi, koda kuwa a kallon farko zai zama da sauki. Dukkanin motsa jiki ana yin su da nauyin jikin sa ba tare da kayan aiki ba, kodayake, koda ba tare da ƙarin juriya ba zaku sami motsa jiki mai kyau a jikin duka. Kuna jiran irin wannan motsa jiki kamar katako, turawa-UPS, wasu burpees, lunges, squats.

Fasalin shirin shine mai zuwa: an ginashi ne bisa ka'idar dala. Zagayen farko ya ƙunshi motsa jiki ɗaya, to kowane zagaye na gaba yana ƙara sabon motsa jiki. A ƙarshe zaku sami motsa jiki 13 a jere. Kowane motsa jiki ana yin shi don maimaita motsa jiki 4 ana gudana ba tare da tsangwama ba.

Gyara Kalubale ya dace da wadanda suke son inganta sifar jiki da don inganta ƙarfin jimiri.

11. Minti Hardcore (gajeren motsa jiki don ciki)

10 Minute Hardcore ɗan gajeren motsa jiki ne na mintina 10 don ƙwayoyin ciki. Tare da wannan rukunin, Autumn Calabrese yana baka damar ɗaukar nauyin latsawa da gangan, wanda ba koyaushe yake karɓar isassun kaya yayin aji ba. Za ku ga kullun gargajiya da katako na gefe, don rikitar da mai koyarwar motsa jiki yana ba da amfani da dumbbell.

Dukkanin horo ana yin su ne a kan Mat kuma sun ƙunshi da'ira 2. Kowane zagaye ya haɗa da atisaye 5, minti 1 tsakanin motsa jiki ana ɗaukar ɗan gajeren hutu ne a cikin sakan 15. Don gudanar da wannan shirin zaku buƙaci dumbbell 1 na matsakaicin nauyi.

10 Minute Hardcore cikakke ne a gare ku idan kuna so ƙarin nauyi a kan latsa, ba tare da bata lokaci mai yawa ba.

Ra'ayi game da shirin 21 Day Gyara Matsanancin farko hannu

Mu podistica Xenia kwanan nan ta fara yin wannan shirin. Muna ba ku ra'ayi na mutum game da horo 21 Day Fix Extreme, wanda Xenia ta rubuta da kyau don rukunin yanar gizon mu bayan makonni na horo tare da Autumn Calabrese.

“Makon shirin 21 Day Gyara Matsanancin baya. Takaitaccen bayani na horon:

1. Plyo Gyara Matsanancin

Horarwa yana da wahala amma zai yiwu.

Dukkanin motsa jiki tsalle ne daban-daban. Za'a iya daidaita wahalar ta nauyin dumbbells, ko yin saukakkiyar siga.

Saurin ba fasawa bane. Bayan kowane motsa jiki, akwai sakan 10-20 na hutawa.

Yana da matukar mahimmanci a bi dabarun aiwatar da atisaye, saboda horar da Vysokogornaya.

2. Manya Gyara Matsala

Nazarin tsokoki na jikin sama.

A ganina horarwa ba ta da nauyi.

Kowane motsa jiki tare da dumbbells 30 seconds ana yin shi tare da ƙarin nauyi da dakika 30 tare da ƙananan nauyi.

Kowane rukuni kuma yana da atisaye tare da faɗaɗa kirji.

Kyakkyawan horo da motsa jiki na gargajiya. Hanya mai annashuwa da kyakkyawan nazarin babban jiki!

3. Pilates Gyara Matsanancin

Yi aiki da jiki duka, amma mai da hankali kan latsawa.

Motsa jiki sosai!

Duk tsokoki suna aiki, amma a ƙarshe babu gajiyar daji.

Ana yin motsa jiki tare da mai faɗaɗawa. Akwai babban kaya a baya (a wurina wannan babbar ƙari ce)

Za'a iya daidaita kayan ta taurin ƙarfin faɗaɗa ko tashin hankali na tef.

4. Fiananan Gyara Matsanancin

Horarwa akan ƙananan jiki.

Balaran gargajiya da squats, abubuwan ci gaba plyometric.

Saboda dumbbells da tsoka plyometric da aka ɗora sosai.

Wannan horon yana matukar so na!

5. Cardio Gyara Matsanancin

A gare ni wannan wasan motsa jiki ne mafi wahala (amma ni ba babban masoyin zuciya bane)

Saurin ba hauka bane, amma da sauri.

Tsalle da huhu tare da dumbbells an maye gurbinsu da tsarkakakken zuciya. Akan wannan horon zaka kona kitse!

6. Datti 30 Gyara Matsanancin

Horar da dukkan kungiyoyin tsoka.

Matakan wahala matsakaici ne. Saurin ya huce.

Ba ku da wata hanyar buga labarai daban.

7. Yoga Gyara Matsanancin

Ina tsammanin motsa jiki ne mai kyau ga masoyan yoga.

Don "masu adawa" yana da kyau shimfidawa.

Afafu, baya, makamai - komai yana da kyau ja.

Kyakkyawan kiɗa, kwanciyar hankali.

Hanya mai kyau don ƙare makonni na brisk.

Kwarewar kari daga wurina an gwada:

1. Min Min Hardcore

A ganina horarwa ba ta da rikitarwa. Saurin ya huce. Latsa aiki da kyau.

2. ABS Gyara Matsanancin

Wannan darasi na iya zama mai maye gurbin Dirty 30. Ko kuma kyakkyawan kari a kansa.

Yi aiki duk kungiyoyin tsoka. Motsa jiki ya isa akan latsawa.

Abubuwan da nake gani game da shirin, kawai tabbatacce !!! Dukkanin motsa jiki an gina su daidai. Tsokoki suna aiki tare da cikakken kwazo. ”

Mun yi imanin kowane ɗalibi zai sami damar samun horon da ya dace a tsakanin shirye-shirye iri iri na Kala Kala. Duba kuma Gyara Ranar 21: cikakken bayani game da dukkanin matakan horo.