Canza jikin ku, sami wahayi da ƙarin kuzari tare da shirin Jikin Vive. Masu horar da Les Mills sun kirkiro motsa jiki wanda yana samuwa ga kowa da kowa. Za ku sami ba kawai motsa jiki mai kyau ba, har ma da cajin vivacity da ƙarfi.
Bayanin shirin Jikin Vive
Jiki Vive - wani shiri ne wanda za ku iya rasa nauyi, inganta sautin tsoka, inganta yanayin ku da samun kuzari na tsawon yini. Ajin ya ƙunshi motsa jiki da motsa jiki na motsa jiki, amma an gina su ta hanyar da bayan motsa jiki jikinka ka manta da gajiya. Shirin yana faruwa a ƙarƙashin ingantaccen sautin sauti: kowace waƙa wani shingen motsa jiki ne daban. Za ku yi motsi mai sauƙi zuwa kiɗa, tuki mai da inganta yanayin ku. Ba wasan motsa jiki ba ne, aerobics rhythmic a ƙarƙashin kiɗa.
Shirin Jikin Vive yana ɗaukar mintuna 45-60 kuma ya haɗa da sassan masu zuwa:
- Dumama (minti 5). Sauƙi mai dumi-dumi don shimfiɗawa da yanayin jiki zuwa kaya.
- Bangaren Cardio (minti 20). Ya haɗa da raye-raye da motsin motsa jiki don ƙara yawan bugun zuciya, ƙone calories da mai.
- Bangaren wutar lantarki mai ƙarfi (minti 10). Motsa jiki mai ƙarfi tare da faɗaɗa ƙirji ko ball don tsokoki na hannuwa, kafadu, gindi da ƙafafu.
- Horar da haushi (minti 5). Ayyukan motsa jiki don ƙarfafa tsokoki na jiki: ciki da baya.
- Hanya (minti 5). Rhythmic hitch don shakatawa na tsokoki.
- Bonus: bangaren iko mai tsanani (minti 15). Wani rukuni na ƙarfin motsa jiki don ƙarfafa tsokoki na jiki duka.
Don horar da Jiki Vive kuna buƙatar mai faɗaɗa ko ball, dangane da takamaiman sakin software (sabbin bugu kowane wata 3). Ajin ya dace da duk matakan fasaha: daga mai farawa zuwa na gaba. Masu horarwa suna nuna muku zaɓuɓɓuka da yawa don motsa jiki don ku iya sauƙaƙe ko dagula aikin.
Idan ba ku da kayan wasanni, amma kana so ka rasa nauyi, sannan a shagaltu da rabin farkon shirin. Aikin motsa jiki na minti 25 na motsa jiki zai taimaka maka ƙona calories kuma inganta siffar. Motsa jiki tare da ma'auni don ƙarfafa tsokoki, za ku iya cirewa, duba, alal misali: Mafi kyawun ƙarfin horo ga 'yan mata.
Fa'ida da rashin fa'idar shirin
ribobi:
1. A cikin Jiki Vive, haɗakar da cardio da motsa jiki na aiki. Wannan yana ba ku damar rasa nauyi da inganta sautin tsoka.
2. Duk motsin da aka sanya wa kiɗa, don haka yi hulɗa ba kawai amfani ba, amma har ma mai ban sha'awa. Les Mills koyaushe suna zaɓar waƙar sautin da za ku iya kasancewa cikin yanayi mai kyau.
3. Ayyukan motsa jiki na Cardio zai taimake ku ba kawai don ƙara yawan adadin kuzari da ƙara ƙarfin ku ba, ƙarfafa tsarin zuciya da jijiyoyin jini.
4. Wannan motsa jiki na motsa jiki, amma ba za a iya kiran shi da gajiya ba. Bayan darasi za ku ji farfaɗo da cike da kuzari.
5. Mafi yawan shirye-shirye Les Mills tsara don ci gaba matakin dalibi. Amma Jikin Vive dace ko da waɗanda suka fara shiga.
6. Idan ba ku da expanders (ko ball) za ku iya yin motsa jiki na cardio kawai, amma a matsayin nauyin wutar lantarki don zaɓar kowane shirin.
fursunoni:
1. Za ku buƙaci faɗaɗa ko ƙwallon ƙwallon don yin ƙarfin motsa jiki.
2. Wadanda suka kirkiro shirin sun sanya ta a matsayin sana'a ga mutanen da ke jagorantar salon rayuwa. Duk da haka, Jikin Vive yayi shock, wanda zai iya haifar da raunuka da lalacewa. Idan kana da contraindications, kauce wa tsalle yayin aji.
Ra'ayoyi kan shirin Rayayyar jiki da Les Mills:
Ji ƙarfin jiki kuma inganta matakin horo tare da shirin Jikin Vive. Les Mills kamar yadda ko da yaushe sun outdone kansu. Godiya ga su m tsarin kula da dacewa, Ko da motsa jiki na motsa jiki za ku shiga cikin jin dadi.
Duba kuma: Ma'aunin Jiki daga Les Mills - haɓaka sassauci, cire damuwa da ƙarfafa tsokoki.