Babban motsa jiki Jillian Michaels: Rage nauyi, hanzarta saurin motsa jiki

"Rage nauyi, hanzarta saurin ku (Banish Fat, Boost Metabolism)" ana ɗaukarsa ɗayan mahimman shirye-shirye Jillian Michaels. Ba'a nufin shi don masu farawa cikin ƙoshin lafiya ba kuma an tsara shi don mutumin da ya rigaya ya horu. Menene matsananci game da wannan aikin kuma yaushe zai yiwu ayi?

Don motsa jiki a gida muna ba da shawarar karanta labarai masu zuwa:

• Babban horo na 15 TABATA don rage nauyi daga Monica Kolakowski
• Yadda za a zabi dumbbells: tukwici, shawara, farashi
• Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
• Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
• Manyan 50 mafi kyau don motsa jiki
• Elliptical trainer: menene fa'ida da rashin kyau

Game da “hanzarta aikin ku (Banish Fat, Boost Metabolism)”

Don haka, “hanzarta saurin kuzari” horo ne na tazarar tazara, wanda ake aiwatarwa cikin sauri da tsawan minti 40. A wannan lokacin zakuyi tsalle, tsalle, zufa da la'ana Jillian tare da horo. Dukkanin motsa jiki suna nufin haɓaka hanzarin bugun zuciya don saurin haɓaka da saurin rage nauyi. Ga darussan “Metabolism” baya buƙatar ƙarin kayan aiki, koda dumbbells, kuna yin kawai da nauyin kansa.

An rarraba dukkan shirin zuwa matakai masu zuwa:

• Dumama - Minti 5. A wannan lokacin kaɗan ya kamata ku ji ɗumi jikin ku ku shirya shi don horo mai tsanani.
• Basic horo - Mintuna 45. Ya kasu kashi 7, kowane bangare kamar minti 6. Horon yana tsayawa ba tsayawa, kusan ba tare da hutawa ba. Amma lambar intervaln da canjin saurin tafiyar zaku iya riƙe shirin daga farko zuwa ƙarshe. Areungiyoyin suna cikin wannan tsari: kickboxing, plyometrics, aerobics, floor exercises, kickboxing, plyometrics, aerobics.
• Hanya - Minti 5. Mayar da numfashi da bugun zuciya bayan motsa jiki.

Masu farawa cikin wasanni zasuyi wahalar jure irin wannan horo mai ƙarfi, saboda haka mafi kyau kada ku fara gwada ƙarfin jikin ku. Don tantance shirye-shiryen ku na shirin "Rage nauyi, hanzarta abin da ku ke ciki," yi ƙoƙari ku sami sauƙin koyawa daga Jillian Michaels - Kickbox FastFix. Wadannan zaman motsa jiki na minti 20, zaku iya cewa, horo ne na shiri don motsa jiki mai saurin motsa jiki. Har ila yau yana ba da shawarar ka fahimci kanka da duk aikin motsa jiki na gida daga Jillian Michaels.

Sau nawa ya kamata in dauki shirin "hanzarta saurin ku"? Mayar da hankali kan kanka, kan kwana nawa kuna shirye don biyan kuɗin wasanni, amma don sakamako mai sauri da cancanta, ana ba da shawarar motsa jiki sau 5-6 a mako. Koyaya, kowace rana aiwatar da “Metabolism” bashi da ma'ana, kuma wannan ƙwarin zai iya damuwa, da yawa suna maye gurbin wannan shirin tare da ƙarfin horo.

TOP 30 mafi kyawun motsa jiki don duka matakan

Nasihu don horo akan shirin "saurin bugun ku"

1. Idan kun ji cewa ba za ku iya tsayayya da saurin Jillian ba, rage jinkirin. Amma kar a tsaya gaba daya, rage jinkirin aiwatarwa. Tare da kowane lokaci mai zuwa jimiri zai kasance mafi girma.
2. Shirin ya hada da tsalle-tsalle da yawa. Don haka tabbatar da shiga cikin sneakers, kar a manta da wannan doka mai sauƙi. Idan kun kasance damu game da maƙwabta a kasa, kwance a kasa Mat ko tabarma.
3. Idan ba za ku iya gama motsa jiki ba har zuwa ƙarshe, yi ƙoƙari ku aiwatar da magudi mai zuwa. Matsar da toshe tare da atisayen da ake yi a ƙasa, a ƙarshen darasin, a gaban ƙwanƙwasa. Don haka zai zama da sauki ayi horon daga farko zuwa karshe.
4. Karka wuce gona da iri! Mafi kyawun lokaci don ragewa, rage gudu, fiye da suma. Motsa jiki mai ƙarfi yana ba da damuwa sosai ga zuciya, don haka bai cancanci yin lalata da duhu a idanuna ba.
5. Idan za ta yiwu, sayi na'urar bugun zuciya. Zai taimaka kiyaye ajiyar zuciyarka a cikin yankin gyrosigma kuma don haka haɓaka ƙwarewar horo.
6. An kasa gudanar da shirin kuma daga farko? Kada ku damu, wannan yanayin al'ada ne. Jiki ya saba da lodi, kuma bayan zaman 4-5, zaku ji cewa shirin da aka baku yafi sauƙi.

Amfanin motsa jiki “Rage nauyi, hanzarta saurin kuzari”

Kamar yadda yake yawanci lamarin, inda wahala - akwai kuma yana da tasiri sosai. Sakamakon bayan shirin “hanzarta abin da kake ji a jikinka” yana bayyane bayan makonni 2 na azuzuwan yau da kullun kuma a farko shine sananne a cikin adadin jikin ku. Ari ga haka, horon zai ƙarfafa zuciyar ku kuma ya shirya ku don abubuwa masu wuya sosai. Bayan watanni 2-3 na azuzuwan yau da kullun "Metabolism", zaku iya fara motsa jiki mai tsanani, kamar Hauka.

Ra'ayoyi kan shirin, Rage nauyi, hanzarta aikin ku, daga Jillian Michaels:

Muna kuma ba ku shawara ku karanta:

• Jillian Michaels - Slim adadi cikin kwanaki 30
• Jillian Michaels - Babu yankunan matsala
• Jillian Michaels jikin juyin juya hali (Juyin Juya Hali)