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Yi la'akari da ayyukanku na yau da kullun don haɗawa cikin shirin lafiyar ku mai ƙarfi motsa jiki tazara da Cindy Whitmarsh. Motsa jiki mai ƙona kitse shiri ne wanda da shi zaku rasa nauyi kuma ku canza jikinku zuwa sifa mai ban mamaki.
Bayanin shirye-shirye Cindy Whitmarsh The Ultra Fat Burning Workout
Motsa jiki mai ƙona jiki yana aiki mai ƙona mai mai ƙanshi ga duka jiki wanda zai taimaka muku rage nauyi da hanzarta saurin kuzari. An gina shirin ne bisa ƙa'idar tazara: zaku ɗaga bugun zuciyarku zuwa matsakaicin matakin ƙona adadin kuzari da mai. Kusan dukkanin horo faruwa a babban hanzari , tare da gajeren hutu a kan ƙarfin motsa jiki. Shirin Cindy Whitmarsh nauyi ne sosai, amma saboda wannan zaka iya samun saurin sakamako mai kyau.
Bayani na duk shahararrun wasan motsa jiki Cindy Whitmarsh
Horar da Motsa jiki mai ƙona kitse ya ƙunshi sassa da yawa:
- Dumama (Minti 3). Aikin motsa jiki na farko zai shirya jikin ku don ɗaukar kaya.
- Cardio (Minti 6). Motsa jiki don kara yawan bugun zuciya, tsugune mai karfi.
- kafadu (Minti 3). An gajeran ƙarfin motsa jiki don kafaɗun don ku iya ɗaukar numfashin ku kafin mintina biyar masu zuwa aerobic.
- Cardio (Minti 5). Intensearin sashin zuciya mai ƙarfi don samun zuciyar zuciyarka zuwa matsakaicin matakin. Kuna jiran burpee da tsalle.
- Biceps (Minti 2). Musclesarfafa ƙwayoyin hannu tare da ƙaramin zaɓi na motsa jiki don biceps ɗin ku.
- Ayyukan motsa jiki na Cardio + (Minti 10). A cikin wannan ɓangaren motsa jiki na motsa jiki haɗe tare da motsa jiki don sautin tsoka.
- Ƙarfin karfi (Minti 8). Horon zai ƙare tare da motsa jiki don ƙarfafa tsokoki na hannu, ƙafafu da na baya.
- mikewa (Minti 4). A ƙarshe zaku kasance mai shimfiɗa tsokoki bayan motsa jiki.
Shirin yana ɗaukar minti 42, amma lokacin da ƙarfin b shigaonlokaci mafi yawa ba ya da ma'ana. Bai dace da masu farawa ba, an tsara aikin motsa jiki don matsakaicin da ke sama. Ana nuna motsa jiki a cikin sauki, matsakaici kuma mai rikitarwa, don haka idan kuna son shirin ya zama mai sauƙi.
Don motsa jiki zaku buƙaci dumbbells, ƙwallon magani, tsalle igiya da ƙwallon motsa jiki. Koyaya, ana iya maye gurbin ƙwallan magunguna da dumbbell ko ma horarwa ba tare da shi ba. Igiyar tsalle da ƙwallon ƙafa ba halaye ne na tilas ba, ɗayan abokan Cindy Whitmarsh ya nuna maka darussan ba tare da ƙarin kayan aiki ba.
Fa'ida da rashin fa'idar shirin tare da Cindy Whitmarsh
ribobi:
1. Wannan aikin motsa jiki ne mai tasirin gaske wanda zai taimake ku rasa nauyi, hanzarta saurin motsa jiki da inganta karfin zuciya.
2. Baya ga cardio da aka haɗa a cikin shirin motsa jiki masu ƙarfin ƙarfi, don haka zaku kuma yi aiki akan wuraren matsala.
3. Tazarar tazara, amma koda a lokacin rage ƙarfi, zaku yi aiki akan sautin tsoka. Ba za a katse ma na sakan ɗaya a cikin shirin na minti 40 ba.
4. Cindy Whitmarsh, tare da mataimakan su suna nuna sauye-sauye da yawa na darussan, saboda haka nauyin zai bambanta gwargwadon damar ku.
5. Shirin yana da matukar yawa iri-iri na plyometric wanda zai taimaka muku wajen canza kwankwason ku da gindi, cire kitse daga sassan ciki da na kafafu.
6. Cindy ta ɗauki atisaye mai inganci da ƙwallon ƙafa. Saboda wannan zakuyi aiki da tsoka tare da iyakar ƙarfinsa.
fursunoni:
1. Shirye-shiryen bai dace da matakin horo na farko ba, da kuma wadanda suke guje wa motsa jiki na motsa jiki mai karfi.
2. Yawancin girgizar tsalle, saboda haka dukiyar ba ta dace da waɗanda ke da matsaloli tare da gwiwoyi, idon kafa, haɗin gwiwa, jiragen ruwa. A wannan yanayin muna ba ku shawarar ku duba yanayin tasirin tasirin ku da tasirin Tracy mallet.
Bayani game da wannan shirin, Cindy Whitmarsh:
Motsa jiki mai ƙarfi mai ƙona kitse zai taimaka maka cimma duka canzawar jikinka. Kamawa tare da Cindy Whitmarsh, zaku kawar da mai, ƙarfafa tsoka kuma ku rasa nauyi da sauri fiye da da.
Hakanan karanta: Manyan shahararrun tashoshin youtube guda 10 kan dacewa a gida cikin Rashanci.