ICE: cikakken shiri ne na horarwa daga matakin Kate Frederick

Idan kuna neman ingantaccen shiri mai inganci wanda ya dace da ɗalibi da yawa to muna ba ku jerin motsa jiki daga Kate Frederick. Shirin ICE Conditioning Intermediate ko Extreme musamman ƙera don horar da matakin matsakaici. Za ku iya rasa nauyi, ƙarfafa tsokoki, yin aiki da jiki duka a gida.

Bayanin shirin ICE daga Kate Frederick

ICE hadaddun ne na musamman, tazara, motsa jiki da horon ƙarfi wanda tabbas zai burge ku da iri-iri da ingancin sa. Kate Friedrich yayi Hotunan 19 na tsawon lokaci daban-daban don ƙarfafa duk ƙungiyoyin tsoka, ƙona mai, haɓaka metabolism da haɓaka jiki. Dangane da buƙatun da yawa na magoya baya Kate ta haɓaka shirin da ya dace da yawancin masu aikin, ba kawai matakan horarwa ba. Haɗin ya haɗa da ɗan gajeren bidiyo wanda zai taimake ka ka ƙara ƙarfin horo.

Wani ɓangare na shirin ICE ya haɗa da:

• 7 horo na asali don minti 40-50;
• 5 gaggawar ƙarfin horo don ƙungiyoyin tsoka na jikin babba (Muscle Meltdown);
• 5 gajerun motsa jiki na cardio don ƙarin kona mai (Blizzard Blast);
• 2 gajeriyar motsa jiki (Icy Core).

Matsayin shirin - Matsakaici (matsakaici), amma darussan sune duniya. Idan kun ɗauki dumbbell mai nauyi kuma ku ƙara zuwa ainihin horarwar bidiyo Blizzard Blast, da matakan ci gaba na horo kamar. Idan ka zaɓi tsarin darasi don masu farawa, kuma masu farawa za su iya jimre wa hadaddun. Ba kamar sauran shirye-shirye da yawa Kate Friedrich ba, a cikin wannan jerin ba za ku buƙaci lissafin kaya ba. Yawancin dumbbells da aka yi amfani da su, wani lokacin dandali na mataki-mataki da wasan ƙwallon ƙafa, band na roba biyu na bidiyo.

Amfanin ICE:

• Yana ba da motsa jiki 19 daban-daban don duka jiki
• Kate Friedrich ya sanya mafi kyawun haɗakar cardio da kayan wuta
• Hadadden zai taimaka maka don ƙona kitse da ƙarfafa tsokoki, da haɓaka ingancin jiki
• Kuna iya haɗa dogon da gajerun bidiyoyi don samar da mafi kyawun azuzuwan su
• Saboda tsarin horo na bambancin ba lokaci ba ne don gundura
• Ba kamar sauran shirye-shirye Kate Friedrich ba, kuna buƙatar kayan aikin daban-daban. Yawanci dumbbells, a cikin wani bidiyo na daban - dandamali na haɓakawa.

Kate Friedrich yana bayarwa bambance-bambancen kalanda da yawa na makonni 4: don matakin shigarwa (Mataki na daya), matsakaicin matakin (Mataki na Biyu) da matakin ci gaba (Mataki na Uku). Matakan sun bambanta a cikin tsawon azuzuwan yau da kullun. Kuna iya zaɓar ɗaya daga cikin waɗannan nau'ikan kalanda guda uku gwargwadon matakin shirye-shiryenku, kuma kuna iya tafiya duka makonni 12, sannu a hankali suna haɓaka lafiyar jiki.

A matakin farko za ku yi kawai motsa jiki na asali kuma ku yi sau 5 a mako don mintuna 40-45. A mataki na biyu da na uku sun ƙara ɗan gajeren aikin motsa jiki kuma adadin azuzuwan ya karu zuwa sau 6 a mako. Baya ga shirin ICE kuma yana da kalandar zaɓin mix da yawa tare da wasu jerin motsa jiki Kate Frederick.

Abun da ke ciki na The ICE horo Series

Don haka, a cikin shirin ICE Series ya haɗa da motsa jiki 19, gami da manyan dogon bidiyo na 7 don mintuna 40-45 da gajerun bidiyo 12 na mintuna 10-20.

Ayyuka na asali:

• Metabolic Jimlar jiki (minti 45). Ƙarfafa horo ga tsokoki na jiki duka, wanda ya haɗa da haɗin gwiwar motsa jiki tare da kaya akan ƙungiyoyin tsoka da yawa. Horowa yana da ƙarfi sosai, don haka za ku kasance mai ƙarfi don ƙona adadin kuzari. Kayan aiki: dumbbells.

• Chiseled Upper jiki (minti 40). Motsa jiki don tsokoki na jiki na sama: makamai, kafadu, kirji, baya, abs. Ainihin Kate tana ba da motsa jiki keɓe, kashi na biyu na darasin yana faruwa akan Mat. Kayan aiki: dumbbells.

• Chiseled Lower jiki tsãwa (minti 45). Horarwa na tsaka-tsaki don ƙananan jiki, wanda ya haɗa da cardio da ƙarfin motsa jiki don hips da buttocks. Kayan aiki: dumbbells.

• Boot Camp Circuit (minti 45). Horarwar tazara tare da dandamali na mataki, wanda ya ƙunshi zagaye 6. Kowane zagaye ya haɗa da motsa jiki 4 don ƙananan jiki zuwa jiki na sama, don haushi da motsa jiki na zuciya. Motsa jiki yana ɗaukar minti 1. Kayan aiki: dandamali na mataki, dumbbells.

• Rock'm Sock'm Kickboxing (minti 45): matsanancin motsa jiki na motsa jiki dangane da motsa jiki na plyometric da motsa jiki na kickboxing. To ku ​​shirya yin gumi! Kayan aiki: ba a buƙata.

• low Tasiri gumi (Tafi na minti 45) ƙananan motsa jiki na motsa jiki don ƙone mai da sautin tsokoki. Shirin ya kunshi sassa biyu. A cikin kashi na farko na motsa jiki kawai kuna buƙatar dumbbells, a cikin kashi na biyu ya kamata ku yi tsammanin motsa jiki tare da mataki-dandamali. Kayan aiki: dandamali na mataki (a cikin rabi na biyu), dumbbells haske.

• To The Matso: Kafa & gilla (minti 45): ƙarancin tasirin motsa jiki don kwatangwalo da gindi a ƙasa, wanda ya haɗa da motsa jiki a ƙasa tare da ƙwallon ƙafa da bandeji na roba. Mafi dacewa ga mutanen da ke da matsala gwiwoyi. Kayan aiki: ƙwallon motsa jiki, bandeji na roba.

Gajerun motsa jiki don tsoka (Narkewar tsoka)

Shortarancin motsa jiki don ƙungiyoyin tsoka na jikin mutum na sama: biceps, triceps, kafadu, ƙirji, baya. Shirin shine kamar haka: za ku sami motsa jiki guda 5 waɗanda ake maimaita su a cikin zagaye 3. Ana yin kowane motsa jiki don maimaitawa 12, saboda haka zaku iya samun matsakaici ko babba nauyi dumbbells (3-10 kg). Za ku mayar da hankali kan toning da ƙarfafa tsokoki.

• Biceps (minti 15). Ya haɗa da darussan ƙarfin ƙarfi don biceps: Lanƙwasa Tsaye, Tsayewar Guduma, Lanƙwasa Mai Wa'azi, Lanƙwasa Guduma, Ƙunƙarar Hankali. Kayan aiki: dumbbells, fitball.

• Triceps (minti 13). Ya haɗa da motsa jiki don triceps: Ƙarfafa Tricep na Sama, Kickbacks, Dips, Ƙarya Ƙarya Ƙarya, Rufe Latsa. Kayan aiki: dumbbells, dandamali / benci.

• kafadu (minti 15). Ya haɗa da motsa jiki masu ƙarfi akan kafadu: Latsa Sama, Latsa Madaidaici, Tsaye Tsaye Daga Baya, Hawan gaba, Rigar baya akan Ball. Kayan aiki: dumbbells, fitball.

• Chest (minti 15). Ya haɗa da motsa jiki masu ƙarfi don tsokoki na pectoral: Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Bench, Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa. Kayan aiki: dumbbells, dandamali / benci.

• Back (minti 20). Ya haɗa da waɗannan motsa jiki masu ƙarfi don baya: Layin Hannu ɗaya, Mai Juya, Faɗin Hannu ɗaya, Mai jan Hannu ɗaya, Matattu. Kayan aiki: dumbbells, dandamali / benci.

Shortarancin motsa jiki na zuciya (Blizzard Blast)

Wadannan motsa jiki masu fashewa sune babban ƙari ga manyan shirye-shiryen da za su taimake ku don ƙara tasirin horo da kuma kawo su zuwa matsayi na gaba. Ayyukan motsa jiki suna da ƙarfi, za su hanzarta haɓaka bugun zuciyar ku kuma suna hanzarta asarar mai. Kuna iya gudanar da su daban-daban a cikin kwanakin da ba ku da lokaci kaɗan don dacewa. Kar a manta da yin dumama da tsintsawa daban.

• Metabolic Jimlar jiki (minti 12). Ya haɗa da motsa jiki 10 don duka jiki: cardio, babba, ɓangaren ƙasa, KOR. Kayan aiki: dumbbells, dandamali.

• Karamar Jiki Mai Chiseled (minti 17). Ya haɗa da ma'auni 12 da motsa jiki na plyometric don cinyoyi da gindi. Kayan aiki: dumbbells.

• Boot Camp Circuit (minti 12). Ya haɗa da ma'aunin nauyi 8 da cardio tare da dumbbells da aikin platfomr matakan tsoka da yawa. Kayan aiki: dumbbells, dandamali.

• Rock'm Sock'm Kickboxing (minti 14). Ya haɗa da saitin sheaves daga kickboxing da plyometric. Kayan aiki: ba a buƙata.

• Ƙananan Tasirin gumi (minti 12). Ya haɗa da motsa jiki 7 tare da dandamali na mataki, gami da matsanancin motsa jiki na tsalle. Kayan aiki: dandamalin mataki.

Short motsa jiki (Icy Core)

Waɗannan darasi ne masu tasiri sosai don ɓawon burodi, za ku iya ƙara kowane darasi, don samun ƙarfi da ɗaukar nauyi akan latsa. Kodayake tsarin muscular yana shiga cikin kusan dukkanin motsa jiki kuma ana yin famfo ba tare da wani aiki mai wahala ba, ƙarin horo don cor ba zai taɓa ciwo ba.

• garin kankara Core 1 (minti 10). Ya haɗa da motsa jiki 11 akan latsa ƙasa tare da dumbbells.

• garin kankara Core 2 (minti 13). Ya haɗa da motsa jiki 10 akan latsa ƙasa tare da dumbbells da bandeji na roba.

ICE - kusan shine ma'auni na horo daga Kate Frederick. Shirin ya ƙunshi nau'ikan cardio da horar da ƙarfi waɗanda za su taimaka muku don bugun tsokoki da ƙone mai. Rukunin yana da tasiri sosai kuma yana samuwa ga kowa da kowa. Gwada shi!

Duba kuma: Fit Split: sabon shirin raba daga Kate Frederick.