Contents
"Babu yankuna masu matsala (Babu Zarin Yankin Matsala)" sanannen shiri ne daga malamin Ba'amurke Jillian Michaels. Ana yin horo tare da ƙaramin sikelin kuma a cikin sauri, amma kada kuyi tsammanin tafiya mai sauƙi. Yi shiri don aiki dukkan tsokoki na jikinku kuma suna haifar da kyakkyawan hoto.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
- Manyan darussan 20 don inganta hali da daidaita baya
- Yadda za a zabi takalmin gudu: cikakken littafi
- Motsa motsa jiki: fa'ida da rashin amfani, tasiri don slimming
Game da motsa jiki, “Babu wuraren matsala”
Gillian ya ce tare da "Babu wuraren matsala" za ku iya don cire kitsen ciki, ƙara matse tsokoki, inganta fasalin ƙafafu da gindi. Wuya tare da shi bai yarda ba, saboda irin wannan ingantaccen shirin yana taimakawa wajen kawar da duk wuraren matsalar.
“Babu wuraren matsala” ba ya haɗa da motsa jiki da tsalle-tsalle, don haka wannan shirin ya shahara ga waɗanda ba sa son yin wasan motsa jiki. Shirin ya ƙunshi sassa 7, wanda, tare da Gillian da ƙungiyarta kuna aiki da wasu tsokoki na jiki. Kowane bangare yana ɗaukar kimanin minti 6 kuma ya haɗa da motsa jiki 5, waɗanda aka gudanar a zagaye biyu. Wannan horo na kewaye ba zai bar nauyin ki da yawa ba kowane zarafi.
Gillian ta haɓaka ingantaccen shiri: yawancin motsa jiki suna ƙunshe da tsokoki da yawa a lokaci guda. Misali, a farkon fara karatu zaka buqatar mayar da hari ta hanyar amfani da kiwo hannu da hannu anan, don kawai ka sami lodin gaban bangaren kwatangwalo da kafadar lamarin. Saboda wannan, ba kawai ku ƙarfafa tsokoki ba, har ma kuna ƙona karin adadin kuzari.
Don motsa jiki yana buƙatar dumbbells masu nauyi daga 1 kg zuwa 3 kg dangane da matakin horo. "Babu yankuna masu matsala" ya haɗa da yawan motsa jiki akan ƙirar hannu da ƙafa, don haka tare da ƙarin nauyin da zai yi zai zama da wahala. Ainihin, don gudanar da shirin, fara tare da ma'aunin kilogram 1.5-2 cikin makonni biyu za'a iya ƙara nauyi a hankali.
Nasihu don gwadawa "Babu yankunan matsala":
- Ba a tsara shirin don cikakkun masu farawa a cikin wasanni ba. Idan kuna son fara rashin nauyi, amma har yanzu ba a shirye suke ba don horo "Babu Zarin Yankunan Matsala", muna ba ku shawara ku ga wasannin motsa jiki Jillian Michaels don masu farawa.
- Babu buƙatar damuwa cewa jikinka zai zama "bugu". Tare da nauyin kilogiram 1.5-3 zai iya zama max don ƙirƙirar yanayin ƙasa, amma ba don shan shi ba.
- Za a iya sauya “Babu wuraren matsala” tare da wani motsa jiki tare da Jillian, kuma zai fi kyau idan aikin motsa jiki ne, kamar bidiyo na motsa jiki na motsa jiki daga Popsugar.
- Idan ya kasance da wahalar jure dukkan aikin gaba daya, gwada wasu atisayen da aka yi ba tare da nauyi ba ko rage lokacin.
- Kiyaye don dacewa da motsa jiki, motsa jiki na iya zama mummunan rauni.
Yadda za'a zabi DUMBBELLS: tukwici da farashi
Fasali motsa jiki "Babu matsala yankunan"
ribobi:
- Yayin shirin kuna aiki tsokoki na kafadu, kirji, hannaye, ciki, ƙafafu da gindi. Bayan aikin yau da kullun jikinku zai zama mai ƙwanƙwasa da sassaka.
- Ana yin horo a ƙananan hanzari, saboda haka ya zama cikakke ga waɗanda basa tsalle ko bugun zuciya.
- "Babu wuraren yankuna masu matsala" dangane da ƙa'idar: adadi mai yawa na maimaitawa tare da ƙananan nauyi. Wannan ba kawai zai taimaka don ƙona kitse mai yawa ba, har ma yana hanzarta aikin ku.
- Jillian tana amfani da haɗin motsa jiki waɗanda suka haɗa da adadin tsokoki. Wannan hanyar tana bamu damar horarwa sosai.
fursunoni:
- Hadaddun bai dace da masu farawa cikin dacewa ba.
- A cikin shirin babu motsa jiki na motsa jiki, don haka dole ne ku sami motsa jiki na motsa jiki a gefe. Misali, duba Motsa motsa jiki tare da Jillian Michaels
Yadda za'a zabi RUG: tukwici da farashi
Binciken da aka yi kan “Babu wuraren matsala”:
Dubi kuma:
- Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson
- Horarwa akan Chloe ting: 6 horo mai tsanani na HIIT