Contents
Intensity - shiri ne daga Kate Frederick, wanda ya haɗa da da dama fitness trends: mataki aerobics, classic cardio, ƙarfafa horo tare da nauyi da kuma ƙarfin motsa jiki tare da roba band.
Bayanin Intensity na shirin da Kate Frederick
Kate yayi wa'azi sosai m da m fitness, wanda aka tsara don ƙwararren ɗalibi. Wannan Ƙarfin yana rayuwa har zuwa sunansa: wannan motsa jiki mai tsanani sosai. Idan kuna son ƙona kitse da ƙarfafa jiki a cikin ɗan gajeren lokaci, shirin zai jimre da wannan aikin. Yana ba da nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i) yana ba da kaya wanda zai taimaka muku gaba-gaba don inganta jikinsu.
Don haka, ƙarfin ya ƙunshi vedernicova guda biyu:
1. Ilimi na asali. Yana ɗaukar mintuna 55 kuma yana ba da aikin motsa jiki na hauka. An yi niyyar aji don ƙwararrun mutum, novice kawai ba zai ci gaba da tafiya ba, wanda ke saita Kate Frederick. Horo ya kasu kashi 2:
- Rabin farko za ku kasance don yin wasan motsa jiki mai tsanani tare da matakan mataki. Sauye-sauye na haɗuwa, saurin sauri, tsalle-tsalle - duk wannan zai taimake ka ka ƙona iyakar adadin kuzari a cikin lokacin da aka ƙayyade.
- A kashi na biyu na shirin yana jiran ku motsa jiki na cardio, inda ba a buƙatar kaya. An gina ajin tazara akan ƙa'idar ƙarfin zai tashi zuwa kololuwa, sannan raguwa.
2. Horon Bonus (Bootcamp). Wannan shirin ƙarfi na mintuna 10 don yin aiki akan wuraren matsala. Ya haɗa da aikin motsa jiki na yau da kullun don haɓaka tsoka da ɗan ƙaramin cardio don ɗaga bugun zuciya. Don motsa jiki za ku buƙaci dumbbells, bandeji na roba da kuma tabarma.
Azuzuwa akan dandamalin mataki yana da tasiri sosai (da farko don ƙananan jiki), don haka idan ba ku da kaya mai amfani, lokaci ya yi da za ku saya. Kuma yayin da zaku iya yin kashi na biyu na ƙimar bidiyo inda ba a buƙatar kayan aikin motsa jiki ba. Horon yana da matukar gajiya, don haka idan kuna buƙatar yin shi a cikin sassa. Mai da hankali kan lafiyar ku kuma kada ku yi wa kanku yawan damuwa.
Fa'ida da rashin fa'idar shirin
ribobi:
1. A cikin shirin Kate Friedrich motsa jiki ne mai inganci mai inganci wanda ke taimaka muku ƙone mai a cikin jiki da haɓaka metabolism.
2. Horon Cardio yana dacewa zuwa kashi 2: tare da mataki kuma ba tare da. Kuna iya zaɓar mafi kyau don rabin ku, idan ba ku shirye ku shiga cikin awa 1 ba.
3. Mataki aerobics hanya ce mai matukar tasiri don kawar da kitsen da ke kan kafafu da kuma yin aiki da irin wannan yankunan matsala kamar na jakunkuna, baya da cinyoyin ciki.
4. Ƙwararren ƙarfin horo zai ƙarfafa tsokoki kuma ya kara nauyi, kuma ɗan gajeren lokaci zai ba da damar haɓaka kowane shirin.
5. Idan ba ku da kayan gida, har yanzu kuna iya kammala wannan kwas ɗin motsa jiki. Kawai yi rabin na biyu na ƙarfin motsa jiki na motsa jiki inda ake gudanar da azuzuwan kawai asarar nauyi.
fursunoni:
1. Ba za a iya kiran horo cikakke ba. Cardio-nauyin da ke cikin shirin yana da kyau sosai, amma horon ƙarfin minti 10 bai isa ba.
2. Kuna buƙatar ƙarin kayan aiki: dumbbells, mataki, tef na roba, kafet.
3. Kate yana ba da nauyi mai tsanani, wanda ya dace da dalibi mai ci gaba. Ba da shawarar duba labarin: Manyan motsa jiki 10 na gida na cardio na mintuna 30.
Ƙarfin zai dace da waɗanda ke nema wani m aerobic shirin , kuma ba ya ɗaukar kansa a matsayin mafari a cikin dacewa. Tare da darussa na yau da kullun tare da Kate Friedrich, nan da nan za ku sami kyakkyawan tsari: yana ba da motsa jiki mai tasiri sosai.
Duba kuma: Ƙona kitse mai yawa tare da kickboxing daga Kate Frederick.