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A yau mun kawo muku sharhin shirin Max Muscle daga Kate Friedrich, wanda tabbas zai zama ɗayan shahararrun horarwar ƙarfi. Yana da wani motsa jiki tare da dumbbells da barbell ga duk tsoka kungiyoyin zai taimake ku don inganta ingancin jiki sosai. Azuzuwan sa'a za ku ƙarfafa tsokoki na hannuwa da baya, ƙarfafa ciki, inganta siffar gindi da cinya. Idan kana da burin sanya jikinka ya zama tsoka da rubutu, to tabbas za ka gwada Muscle Max.
Bayanin ƙarfin horon Muscle Max
Sunan shirin Max Muscle yayi magana da kansa. A bayyane yake cewa za ku sami aiki mai zurfi akan ƙarfafa alama duk kungiyoyin tsoka. Kate Friedrich yana amfani da dumbbells na motsa jiki da kuma barbell, wanda zai taimake ka ka rabu da rashin hankali da matsalolin. Shirin ya kasu kashi da dama, za ku ci gaba da yin motsa jiki na musamman don babba da ƙananan jiki, samar da kyakkyawan taimako da nau'i na roba. Ƙarfafa horo tare da ma'auni kyauta shine manufa ba kawai don ƙarfafa tsokoki ba har ma don ƙona mai.
Shirin Max Muscle kuma yana ɗaukar mintuna 70. Ga kowane ƙungiyar tsoka za ku yi 3-4 na gargajiya ƙarfin motsa jiki. Kate Friedrich koyaushe yana canza matsayin jiki da kewayon motsi don motsa jiki kamar yadda zai yiwu fiye da daban-daban kuma yadda ya kamata. Na farko, za ku yi aiki a kan tsokoki na hannaye, kafadu, cinya da gindi ta yin amfani da mashaya, dumbbells, dandalin mataki da kuma bandeji na roba. Kuma a ƙarshe za ku yi ingancin motsa jiki don tsokoki na jiki akan Mat.
Ana iya raba shirin Max Muscle zuwa sassa da yawa masu zuwa:
- The dumama.
- Ga kafafu da gindi (squats tare da dumbbells da barbell, lunges tare da barbell)
- Domin nono (Kiwo dumbbells kwance, tura-UPS)
- Don baya (janye sanda a cikin gangara, ja dumbbells a cikin gangara, jujjuyawar tare da kararrawa)
- Don kafafu da gindi (lunges akan mataki tare da bandeji na roba, plie-squats tare da dumbbell)
- Don kafadu (Kiwon hannaye tare da dumbbells da bandeji na roba, ja dumbbells zuwa haƙar ku, ɗaga barbells gaba)
- Biceps (ɗaga dumbbells tare da barbell, ɗaga dumbbells don biceps)
- Don triceps (bench press dumbbells a saman kai zaune, juyi turawa, daidaita hannuwanku da tef na roba)
- Ga ciki (Superman, crunches, kekuna)
- mikewa
A cikin wannan horo na nauyi yana ba da nauyi mai tsanani ga dukan jiki, don haka zai dace da dalibi mai ci gaba kawai. Ga wadanda suka fara horo kwanan nan, za ku iya yin tare da ma'aunin nauyi - a cikin wannan yanayin, shirin yana ga kowa da kowa. Idan kuna neman horon nauyi mai sauƙi don ƙarfafa tsokoki, duba hadadden ICE Series daga Kate Frederick. A cikin wannan kwas ɗin, haɗaɗɗen cardio da horo mai nauyi wanda zai taimaka ba kawai ƙarfafa tsokoki ba amma har ma ƙona kitse mai yawa.
dumbbells masu nauyi da barbells don shirin Musce Max zaɓi akan ƙarfin su. Ga 'yan mata za ku iya amfani da dumbbells auna 3 zuwa 8 kg, bar - har zuwa 15 kilogiram. Don ƙananan jiki bi da bi ya ɗauki nauyin nauyi ga babba - mai sauƙi. Idan ba ku da barbells, za ku iya amfani da dumbbells kawai. Dandali mai hawa sama da ribbon na roba na zaɓi ne.
Shirin Max Muscle
1. Kate Friedrich yana ba da horon ƙarfi mai ban mamaki don gina jiki mai ƙarfi na tsoka. Za ku yi aiki tare da ma'auni kyauta don ƙarfafa kowane ƙungiyar tsoka.
2. Ta hanyar amfani da ƙarin kayan aiki, Kate tana ba da motsa jiki daban-daban ga duk ƙungiyoyin tsoka shi kuma ya bambanta kewayon motsi da saurin darasi, don haka ko da shirin sa'a ɗaya ya tashi.
3. Zaki inganta siffar cinyoyinki, gindi, hannaye, da samun kyakkyawan ciki lebur. Lokaci ya yi da za a manta da wuraren matsala!
4. Kamar yadda ko da yaushe Kate Friedrich yayi wani sosai high quality iko load. Za ku yi mafi mahimmancin motsa jiki don duk ƙungiyoyin tsoka: triceps, biceps, kafadu, kirji, baya, ciki, kafafu da gindi.
5. Kate Friedrich na ɗaya daga cikin ƴan kociyan da ke ƙirƙira shirye-shirye akai-akai don ɗalibin da ya ci gaba. Kuma zaka iya bambanta matakin wahala dangane da nauyin barbells da dumbbells.
6. Ƙarfafa horo ya zama dole don asarar nauyi mai kyau, haɓaka metabolism da inganta jiki.
7. Shirin zai yi kira ga waɗanda ba sa son motsa jiki na cardio da plyometrics. Anan babu.
8. Don karatun za ku buƙaci ƙarin kayan aiki: sanda tare da ƙafafunni, saitin dumbbells, dandamali na mataki, band na roba.
9. Idan kana so ka rasa nauyi da sauri da kuma yadda ya kamata, irin su Muscle Max yana da kyau a hade tare da damuwa na zuciya: gudu, tafiya, tsalle.
10. Horon ya dace da matakin firamare da sakandare. Koyaya, idan kun ɗauki ƙaramin nauyi, to kun sami ɗalibin matakin matsakaici.
Jawabi kan shirin Kate Friedrich - Muscle Max:
Kamar yadda kake gani, don cimma ƙarfin jiki mai ƙarfi yana yiwuwa har ma a gida ba tare da wani kayan aiki ba. Kate Friedrich ta shirya muku ainihin motsa jiki na tsoka, wanda zaku iya canza yanayin ku da gaske.