Don Masu farawa: Frontside & Backside. Shirin Jillian Michaels don masu farawa.

Duk da yake aiki a cikin gaskiya nuna babbar marathon mai hasara mafi girma Jillian Michaels ta haɓaka shirin don masu farawa - Ga Masu farawa: Frontside & Backside. Tare da wannan horarwa zaku koya darussan motsa jiki na yau da kullun, tsaurara wuraren matsaloli kuma ku rabu da nauyin nauyi.

Hadin gwiwar motsa jiki Ga Masu farawa: Frontside & Backside daga Jillian Michaels na taimaka muku rasa nauyi, ƙarfafa tsokoki da inganta yanayin ƙasa. Bugu da ƙari, tare da wannan shirin za ku koyi yawancin motsa jiki daga ƙwarewar gargajiya.

Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:

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• Manyan 50 mafi kyau don motsa jiki
• Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
• Yadda za a zabi takalmin gudu: cikakken littafi
• Katako na gefe don ciki da kugu + zaɓuɓɓuka 10
• Yadda za a cire bangarorin: ƙa'idodi 20 na sama 20 motsa jiki
• FitnessBlender: shirya motsa jiki uku
• Fitness-gum - kyawawan kayan aiki ga 'yan mata

Bayanin shirin don masu farawa tare da Jillian Michaels

Shirin Ga Masu farawa: Frontside & Backside su ne ayyukan da za su ba ku damar yin aiki a duk wuraren matsalolin jiki. Zaku karfafa jijiyoyin hannaye, ciki, cinyoyi da duwawu, sanya jikinku yayi kyau kuma siriri. Baya ga sauƙin za ku yi motsi na aerobic don ƙona adadin kuzari. Saboda an tsara horon don masu farawa, Jillian Michaels ta yi bayani dalla-dalla kan dukkanin nuances na dabarun motsa jiki da suka dace. Abokan hulɗarta a cikin shirin sun kasance mahalarta wasan kwaikwayon mafi girma marathon, wanda ya sake tabbatar da cewa azuzuwan Gillian akan ƙarfi ga kowa da kowa.

Shirin ya hada da motsa jiki biyu:

1. Motsa jiki ta gaba wanda ya ƙunshi motsa jiki don ɓangaren gaba na jiki. Yana ɗaukar minti 40, lokacin da zaku yi aiki tsokoki na kirji, kafadu, ciki, triceps da quads. Don motsa jiki kuna buƙatar dumbbells, Mat da kujera.
2. Horon Baya, wanda ya kunshi motsa jiki don bayan jiki. Yana ɗaukar minti 50, lokacin da zaku yi aiki tsokokin baya, gindi, bayan cinya da biceps. Gillian ya bayyana cewa ɗaukar biceps a cikin wannan ƙungiyar tsoka, saboda koyaushe ana amfani dasu yayin motsa jiki don baya. Saboda haka yafi kyau horar da biceps da dawowa cikin rana ɗaya. Don motsa jiki zaku buƙaci dumbbells, kujera, darduma, fadada kirji da karamin dandamali.

Ana samun horo a cikin nutsuwa tare da “fashewa” na motsa jiki na motsa jiki. An tsara shirin don masu farawa, amma zai zama da amfani ga ɗalibin da ya ƙware. Kullum kuna aiki da dukkanin manyan ƙungiyoyin tsoka ta amfani da kayan motsa jiki na gargajiya daga dakin motsa jiki. Xungiya don Masu farawa za a iya haɗuwa tare da aikin motsa jiki na iska don ƙarin asara mai nauyi: duk motsa jiki tare da Jillian Michaels.

Fa'idodin shirin:

1. Jillian Michaels sun haɗa a cikin shirin don masu farawa kamar motsa jiki don ƙarfin muryoyin ku da kuma aerobic don ƙona mai. Hadadden abu zai taimaka muku rasa nauyi da inganta siffofinsu.
2. Shirin Don Masu farawa: Frontside & Backside ya ƙunshi motsa jiki na asali don ƙwayoyin jiki daban-daban. Idan kai ɗan farawa ne, wannan aikin zai taimaka maka ƙarfafa dukkan tsokoki, da bincika dukkan abubuwan motsa jiki na yau da kullun don su. Idan kun riga kun shiga cikin motsa jiki, waɗannan motsa jiki zaku ma son shi. Kuna iya sake nunawa don yin aiki a duk wuraren matsala.
3. Ana yin horo a ƙarƙashin tsananin kulawar Jillian Michaels. Misali, sababbin shiga daga wasan kwaikwayon "Mafi yawan lalacewa" yana nuna kurakurai na yau da kullun kuma yana jan hankalin ku ga ayyukan dabarun.
4. Arin abin ƙarfafa a gare ku shi ne gaskiyar cewa a cikin bidiyon, yin mutane na yau da kullun tare da ajizai kuma ba ƙwararru ba. Samu su - zai zama muku.
5. Shirin ya kasu kashi biyu na motsa jiki wanda yakamata ayi a wasu ranaku. Yayinda kuke aiki akan rukuni guda ɗaya ɗayan yana hutawa kuma yana murmurewa.

Rashin dacewar shirin:

1. Kyakkyawan bidiyon mediocre. Cikakken farar fage da ƙarancin waƙa ba zai dace da ingantaccen horo ba.
2. Baya ga dumbbells da kwanciyar hankali kujera zaku buƙaci mai faɗaɗawa da ƙarami.