Makasudin farko:

Wani nau'in:

Shiri matakin: matsakaita

Yawan motsa jiki a kowane mako: 5

Kayan aiki mai mahimmanci: barbells, dumbbells, kayan motsa jiki

masu saurare: maza da mata

About the Author: Doug Lawrence

Shawarar hadaddun kwanaki biyar an tsara shi musamman don waɗanda suke so su bushe, amma ba su yarda su rasa ƙwayar tsoka ba! A gabanmu akwai haɗin zuciya da horon ƙarfi.

Bayanin shirin horon

An tsara rukunin Dag na kwanaki biyar don mutanen da ke ƙoƙarin samun taimako a cikin tsarin FullHD da cikakken ƙonewar kitse. Muna fara ranar tare da dumama sosai, kuma cardio zai kambi zaman motsa jiki.

Sharhi ga horon

• Kafin fara aiki tare da ƙungiyar da aka yi niyya, tabbatar da yin saiti 2 masu dumama. A cikin farko mun saita nauyi mai sauƙi, a cikin na biyu za mu ɗauki kusan ½ na nauyin da muke shirin amfani da shi a cikin babbar hanyar.
  
• Cardio - ƙananan ƙarfi na kimanin sa'a daya sau biyu a rana. Kira na farko kafin karin kumallo, na biyu - da maraice, amma ba kasa da sa'o'i biyu kafin lokacin kwanta barci ba.
  
• Muna aiki da latsa ciki bayan kowane zaman horo.
  
• Muna hutawa don 30 seconds tsakanin hanyoyin.

Darasi don rashi

Kamar yadda aka ambata, wannan shirin zai ɗora tsokoki na ciki bayan kowane zaman horo.

Jadawalin motsa jiki

Litinin - hannu

Talata - kafafu

Laraba - kirji

Alhamis - baya

Jumma'a - kafadu

Asabar, Lahadi - hutawa

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