Contents
Idan kuna son fara wasa wasanni, amma bansan ta inda zan fara ba, gwada ingantaccen shirin daga Tamile Webb. "Ina son wannan jikin" wani ɗan gajeren horo ne mai rikitarwa ga duk yankunan matsala, wanda zai taimake ka ka canza jikinka kuma ka ƙaunaci lafiyar gida.
Bayanin shirin Tamile Webb "Ina son wannan jikin"
Tamile Webb ya san sirrin kyakkyawan jiki mai laushi. Shirye-shiryenta sun shahara saboda sauƙi, samuwa da inganci. Hadadden "Ina son wannan jikin" ya hada da motsa jiki da yawa waɗanda zasu taimake ka ka cimma siririn hannaye, toshe ciki, tsantsar cinyoyi da gindi. Kuna iya yin motsa jiki na mintina 15 kawai a rana, kuma a sakamakon haka sami siffar da ake so da kyakkyawan adadi.
Hadadden "Ina son wannan jikin" ya hada da motsa jiki masu zuwa:
- "Ina son waɗannan ƙafafu": motsa jiki don cinya da gindi.
- "Ina son waɗancan abs": motsa jiki don tsokoki na ciki.
- "Ina son waɗannan hannaye": motsa jiki don biceps, triceps da kafadu.
- "Ina son siriri jiki": motsa jiki ga dukan jiki.
Kowane ɗayan waɗannan motsa jiki yana da matakan wahala 2, kuma kowane matakin wahala yana ɗaukar mintuna 15 kawai. Kuna iya zuwa farko a matakin farko, sannan a hankali ku matsa zuwa mataki na biyu na wahala. Ko tafi daidai na rabin sa'a, haɗa matakan wahala biyu tare. A cikin duka, hadaddun ya ƙunshi 8 motsa jiki na minti 15. A shawarar ku za ku iya haɗa su ta kowace hanya, babban abu shine yin aiki akai-akai.
Don azuzuwan da kuke buƙata tabarma, kujera da dumbbell biyu. Nauyin dumbbells shine mafi kyawun zaɓi na empirically, dangane da ƙarfin ku na jiki. Yawancin lokaci masu farawa suna zaɓar dumbbells masu nauyin 1-1,5 kg. Saboda ana ba da mafi yawan shirin kayan aiki, zai zama ma'ana don haɗa horo Tamile Webb tare da motsa jiki na cardio. Muna ba ku shawarar ku kula da sauƙi aerobics daga Jillian Michaels: Kickbox FastFix.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Idan kuna son rasa nauyi da haɓaka adadi, shirin Tamile Webb shine abin da kuke buƙata. Yana bayarwa mai sauƙin fahimta da tasiri horo.
2. An raba hadaddun zuwa wuraren matsala: hannaye, ciki, kafafu da gindi. Kuna iya inganta duka jiki ko kawai yankin da ake so.
3. Kowane motsa jiki ya ƙunshi matakai biyu na wahala. Fara a matakin farko kuma sannu a hankali ci gaba zuwa na biyu. Ko yi matakai biyu a jere.
4. Shirin yana da kyau ga masu farawa. Kuna iya fara horo don shi ko da sun kasance bai yi wani dacewa ba.
5. Horon yana ɗaukar mintuna 15 kawai, wanda ya dace sosai ga mutane masu aiki. Idan kuna son yin ƙarin lokaci - kawai haɗa ƴan bidiyo tare.
6. Za ku buƙaci a m sa na kayan aiki: kawai dumbbells da tabarma da kujera.
fursunoni:
1. Idan kun kasance cikin motsa jiki da aka bayar a cikin nauyin shirin zai zama alama kasa.
2. Don cimma sakamako mafi tasiri na ƙona kitse, irin wannan horo ya fi kyau a haɗa tare da azuzuwan na zuciya da jijiyoyin jini.
Idan kana so don rasa nauyi da samun siffar toned, gwada dacewa Tamile Webb. Ƙungiyarta, "Ina son wannan jikin" zai taimake ka ka canza halinka ga wasanni: za ka fahimci cewa yana samuwa ga kowa da kowa. Duba kuma: Horowa akan duk wuraren matsala Tamile Webb.
Godiya ta musamman Ina so in gaya wa mai karatu na shafinmu Elena wanda ya shawarce mu mu kula da horar da Tamile Webb. Idan kuna da wasu shawarwari akan shirye-shiryen da za ku bayyana akan gidan yanar gizon, rubuta a cikin sharhi. Tare zamu iya ƙirƙirar cikakken jagorar horo.