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Jackie Warner (17 Agusta 1968) ƙwararren mai koyar da motsa jiki ne, marubucin littattafai kan ingantacciyar rayuwa da Mahaliccin shirye-shiryen motsa jiki don asarar nauyi. Ta zama shahararre saboda rawar da ya taka a wasan kwaikwayo na gaskiya Motsa jiki akan TV din Bravo. Jackie yana zaune a California, inda yake da gidan motsa jiki da wurin shakatawa a tsaunukan Beverly. A cikin jerin kwastomomin ta sun hada da masu shahara kamar Julia Roberts da Anne Hathaway.
Jackie Warner ya fito da wani 4 shirin DVD don asarar nauyi da ƙona mai a gida:
- Tarfin tarfin Xtreme
- Farawar Azumi 30
- Xtreme Timesaver Horarwa
- Xtreme AB
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Yadda za a zabi dumbbells: tukwici, shawara, farashi
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- 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
- Yadda za a zabi takalmin gudu: cikakken littafi
Shirye-shiryen motsa jiki Jackie Warner
Jackie yana amfani da ƙa'idodin ƙa'idodin ƙwarewar gida don ƙimar nauyi: hanyar madauwari da motsa jiki na mnogoobraznye tare da dumbbells mai nauyin nauyi. Shirye-shiryen sun dace da matakin matsakaici, amma masu farawa zasu iya yin waɗannan wasannin idan kun ɗauki ƙaramin nauyin dumbbell. Af, ƙungiyar da ke shiga cikin shirye-shiryen Xtreme Xtreme Timesaver Training da Abs zaka iya ganin Jeriko, Mammatus wanda ya saba mana kamar Mahaliccin hadadden Core De Force.
1. Azumi 30 Na Farawa
A cikin wannan shirin, Jackie Warner yana ba da babbar hanya don rage nauyi - Horar da Pyarfin Pyramid, wanda take amfani da shi tare da abokan kasuwancin sa. Jackie ya ce wannan ita ce hanya mafi sauri don ganin canje-canje a cikin jikinku ba tare da la'akari da fara fara ko ƙoƙarin motsa tudun ƙasar ba. Complexungiyar ta haɗa da horo na ƙarfi 2: Upperananan Jiki da Bodyananan Jiki na mintina 25.
A cikin waɗannan darussan horarwar guda biyu zakuyi atisayen motsa jiki bisa ƙa'idar dala. Jackie ya ba ku damar yin aiki da dukkan ƙwayoyin tsoka, saboda tsoka yana hanzarta saurin aiki shine mai ƙona kitse a jiki. Tsaya kan wannan shirin na tsawon kwanaki 30 sau 5-6 a kowane mako, sauya wasannin motsa jiki don na sama da na jikin mutum tare.
2. Horar da Wutar Lantarki
Mafi shahararren shirin Jackie Warner ya kasance wani hadadden Horon Hanya ne. Ya haɗa da motsa jiki na bidiyo mai ƙarfi 5 don duk yankunan matsala. Zabi bidiyon kawai ko bi duk motsa jiki tare da juna:
- 40 min Jimlar Jikin Jiki (duka duka na mintina 40)
- 15 min Jimlar Jikin Jiki (duka duka jiki na mintina 15)
- 15 min Lowerarfin Jikin Jiki (ƙananan ɓangaren jiki na mintina 15)
- 15 min Babban Jikin Jiki (na sama na mintina 15)
- 15 min Keɓaɓɓen Kewaya kawai (gajere na mintina 15)
Azuzuwan suna mai da hankali kan motsa jiki mai ƙarfi tare da ƙananan nauyi, waɗanda ake aiwatarwa ƙarƙashin saurin iska don ƙona kitse da sautin jiki. Jackie Warner ya ba da shawarar cewa ku riƙa yin sau 3-4 a mako don minti 30-45.
3. Xtreme Timesaver Horarwa
Xtreme Timesaver horo ne na gari mai tasiri tare da nauyi ga dukkan jiki wanda ke taimaka muku lokaci ɗaya rasa nauyi da sautin tsokoki. Jack Warner yayi amfani da haɗakar motsi tare da dumbbells don horar da ƙungiyoyin tsoka da yawa a lokaci guda. Bayan inganta ingancin jiki, zaku tsunduma aikin bonyawan tsokoki da yawa, sannan kuma ta atomatik ƙone ƙarin adadin kuzari kuma yi horo sosai.
Kari akan haka, motsa jiki tare da nauyi tare da maimaitawa da yawa don ɗaga bugun zuciyar ku. Kuna kashe tsuntsaye biyu da dutse ɗaya: aiki a kan tsokoki na jiki da yin aikin zuciya. Don ƙarin asarar nauyi shirin ya haɗa har da motsa jiki mai motsa jiki. Jackie Warner ya ba da shawarar yin wannan shirin sau 3 a mako, don haka ku sami ƙarfin jiki, mai ƙarfi da ƙarfi.
4. Xtreme AB
Xtreme Abs shiri ne wanda zai taimake ku don mayar da hankali kan tsokoki na ciki da baya, ƙarfafa ciki da ƙarfafa corset na tsoka. Complexungiyar ta haɗa da zaman horo na 2 na mintina 15. Dukkanin motsa jiki ana nuna su cikin sauƙi da hadadden zaɓi. Don motsa jiki kuna buƙatar dumbbells amma kuna iya yin ba tare da su ba.
A zaman farko zaku gudanar da atisaye don haushi a matsayin da yake tsaye: darasin ya zama cikakke ga waɗanda basa son yin yawo a kan Mat. Motsa jiki na biyu yana gudana gaba ɗaya a ƙasa kuma ya haɗa da motsa jiki don baya da madauri. Jackie Warner ya ba da shawarar yin wannan shirin sau uku a mako na tsawon minti 30 don samun cikakkun bayanai.
Idan kuna son ƙarfin ƙarfi da haɗakar motsa jiki da ke tattare da ƙungiyoyin tsoka da yawa, shirin Jackie Warner tabbas kuna jin daɗi. Hakanan, waɗannan bidiyon suna da kyau azaman plementari ga horon zuciyarku. Misali, idan kuna da Focus T25, Heat Country, ko wani, wanda motsawar motsa jiki ke mamaye shi, zaku iya ƙara horarwa mai nauyi, gami da shirin horo na shirinku na Jackie Warner.
Dubi kuma:
- Manyan 50 mafi kyau don motsa jiki
- Manyan ayyuka 50 mafi kyau don siririn ƙafafu
- Manyan 50 mafi kyau don motsa jiki
- Top 20 mafi kyawun motsa jiki don siriri makamai
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi