Contents
Chalene Johnson shine Mahaliccin sani Turbo Jam, wanda ya shahara a tsakanin masu son motsa jiki na gida. A yau muna ba da labari game da ƙarin bidiyon (bonus) daga wannan silsilar, waɗanda aka ƙirƙira bayan manyan fitowar.
Ingantacciyar motsa jiki chalene Johnson
Turbo Jam wani motsa jiki ne na jiki duka bisa ga abubuwan kickboxing da ƙarfin motsa jiki. Wannan shirin ya taimaka wa chalene Johnson wajen samun farin jini a duniya, bayan haka ta fitar da wasu karin horo da muke son jawo hankalinku. Za mu mai da hankali kan bidiyo masu inganci guda huɗu: ga buttocks da ciki, zuwa haushi, motsa jiki na cardio tare da fitball ga jiki duka. An tsara duk ayyukan motsa jiki don ɗaliban matakin tsakiya.
1. Turbo Jam - Jimlar fashewar Jiki (cikakken jiki)
Total Body Blast horo ne na ƙarfin motsa jiki tare da ƙwallon ƙafa ga duka jiki. Tare da taimakonsa, za ku iya ƙona calories, yin aiki a kan yankunan matsala kuma ku haifar da sautin tsoka. Musamman kamar shirin ga wadancan wadanda ke neman amfani da fitball. A cikin wannan shirin Shalin kunna shi maximally. Ba za ku saki ƙwallon roba daga hannaye ba a duk lokacin motsa jiki.
Shirin zai canza ƙarfi da cardio. Kuna jiran squats, tura-UPS, crunches, swings kafa, tsalle-tsalle masu yawa da duk wannan tare da fitball. Yawan zuciyar ku zai kasance a fannin rage kiba a ko'ina cikin aji. Jimlar fashewar Jiki zai inganta jikin ku, kawar da kitsen jiki kuma zai taimaka wajen haɓaka horo.
- Kayan aiki: fitball
- Tsawon Lokaci: Mintuna 60
Duba kuma: Babban zaɓi: Motsa jiki 50 tare da daidaita wasan ƙwallon ƙafa.
2. Turbo Jam - Cardio Party Remix (motsa jiki)
Amma idan kuna son samun nauyin kaya mai nauyi, gwada shirin Cardio Party Remix. Chalene Johnson tayi muku alƙawarin minti 30 mai zafi sosai. Horowa ana yin shi a cikin ci gaba da motsi daga farko zuwa dakika na karshe. Ainihin shirin an gina shi akan abubuwan kickboxing tare da fantsama na wasan motsa jiki da raye-raye. Motsin ya maye gurbin da sauri ɗaya bayan ɗaya, don haka dole ne ku mai da hankali sosai a cikin duka ajin.
A tsakiyar shirin Shalin ya hada kashi Turbo na mintuna uku, inda za ku sami motsa jiki mai tsanani da mafi girma. Kuma a cikin mintuna 10 na ƙarshe kocin ya bar bugun daga bugun daga kai sai mai tsaron gida, don a ƙara shi don yin aiki da tsokoki na ƙananan jiki.
- Kaya: ba a buƙata
- Tsawon Lokaci: Mintuna 30
Takaitaccen bayani akan duk shirye-shiryen chalene Johnson
3. Turbo Jam - Kickin Core (don ɓawon burodi)
Kickin Core motsa jiki zai taimake ka ka ƙarfafa corset tsoka da kuma ƙone mai a kan ciki. Ana iya raba shirin zuwa kashi biyu. A kashi na farko kuna jira motsa jiki kona kitse daga kickboxing tare da abubuwa na raye-raye da wasan motsa jiki, wanda ke faruwa a babban taki a ƙarƙashin kiɗan wuta. Tare da taimakon tazara zaman za ku hanzarta metabolism, ƙone adadin kuzari da mai a cikin jiki. Cardio yana ɗaukar minti 30.
A kashi na biyu za ku yi horo tare da ido a kan ainihin tsokoki. Chalene Johnson yana ba da sauƙi motsa jiki tare da fitball da farko a mike sannan a kwance, kwance akan kwallon. A ƙarshe za ku shimfiɗa tsokoki na jiki duka. Tare da ɓangaren buga tare da fitball yana ɗaukar mintuna 15.
- Kayan aiki: fitball
- Tsawon Lokaci: Mintuna 45
4. Turbo Jam Live - Booty Sculpt da Abs (don gindi da ciki)
Booty Sculpt da Abs shine tsokoki na jiki duka tare da girmamawa akan glutes da ciki. Chalene Johnson ya dauka da tasiri ƙarfin motsa jiki tare da dumbbellswanda zai taimake ka ka cire yankin matsala da kuma matse jiki. Hakanan shirin ya haɗa da ɗan gajeren tazara na zuciya don ƙarin kona kalori. A cikin darussan da yawa, zaku buƙaci faɗaɗa (ƙarancin roba) akan ƙafafuna, amma kuna iya yin ba tare da shi ba.
Sakura ba ya amfani da daidaitattun motsa jiki kawai (squats, swings, ɗaga ƙafafu), amma kuma ya haɗa da motsi na rawa, wanda ke taimakawa wajen yin cikakken amfani da ƙananan sassan jiki. Minti 5 na ƙarshe yana faruwa a ƙasa inda za ku yi ƙananan motsa jiki.
- Kayan aiki: dumbbells, faɗaɗa akan ƙafafu (na zaɓi)
- Tsawon Lokaci: Mintuna 30
Ka tuna cewa chalene Johnson kuma tana da bugu na biyu na Turbo Jam: Fat Burning Elite, wanda muka bayyana a baya. Kar ku manta don gwada wannan shirin!
Duba kuma: Dandalin BOSU: menene shi, fa'ida da rashin fa'ida, mafi kyawun motsa jiki tare da Bosu.