Jillian Michaels - Mai farawa Shred (motsa jiki don farawa)

A cikin 2014, Jillian Michaels ta saki hanya don masu farawa Shred Shine. Wannan shirin cikakke ne ba kawai ga waɗanda ke da hannu sosai a cikin wasanni ba. Amma kuma ga wadanda suka yi kiba ko kawai suna murmurewa daga haihuwa.

Idan kuna neman nauyin motsa jiki mara nauyi, shirin Shine Mai farawa zai kasance muku cikakken bayani. Horarwa za ta shirya jikinka sosai don motsa jiki, ƙarfafa tsokoki da ƙarfafa jiki. Kama minti 20 kawai a rana, zaku inganta yanayin su bayan wata guda na horo.

Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:

• Manyan mata 20 masu tsere don motsa jiki da motsa jiki
• Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
• Yadda za a zabi dumbbells: tukwici, shawara, farashi
• Manyan ayyuka 50 mafi kyau don siririn ƙafafu
• Elliptical trainer: menene fa'ida da rashin kyau
• Ja-UPS: yadda ake koyon + tukwici don jan-UPS
• Burpee: kyakkyawan aikin tuki + zaɓuɓɓuka 20
• Manyan ayyuka 30 na cinyoyin ciki
• Duk game da horo na HIIT: fa'ida, cutarwa, yadda ake yi

Game da shirin Jillian Michaels - Farawa Shred

Farawa Shred babban farawa ne don hanyarku zuwa kyakkyawar siffa. An tsara shirin don masu farawa, don haka kada ku ji tsoron gwada shi, koda kuwa ba ku taɓa yin wasanni ba ko kuma dogon hutu a cikin motsa jiki. Don karatun za ku buƙaci dakin motsa jiki Mat da dumbbells. Nauyin dumbbells ɗin da kuka zaɓa ya dogara da horo. An ba da shawarar farawa tare da kilogiram na 0.5-1, saboda wasu motsa jiki a hannu da kafaɗu suna da wahalar gaske ga masu farawa.

Shirin ya ƙunshi matakai uku na wahala. Kowane matakin yana da har zuwa kwanaki 10, bayan haka kuna matsawa zuwa matakin gaba na wahala. Haɗa Farawa Shred sau 6 a mako, wata rana bari tsokoki naku su huta. Ainihin, idan kuna da hali, zaku iya horar da kwana bakwai a mako, mafi mahimmanci, don lissafin ƙarfin. Bayan tsawon darussan wata ɗaya za ku iya zaɓar wani shirin Jillian Michaels.

Horarwa ya kasu kashi 3. Kowane bangare ya hada da motsa jiki 5 da aka maimaita sau 2. Ilimin Jillian na gargajiya yana aiki da kowane tsoka a jikin ku. Tare da kocin, 'yan mata biyu suna nuna wasannin motsa jiki: ɗayan yana nuna fasali mai rikitarwa, na biyu - mai sauƙi. Ya haɗa da horo da motsa jiki mai motsa jiki, amma suna aiki ne kawai na alama.

Ribobi Farawa Shred:

1. Shirin yana ba da kaya mai sauƙin gaske, don haka za ku sami damar haɗuwa a hankali cikin yanayin wasanni.
2. Net horo lokaci ne kawai 20 minti.
3. An rarraba karatun zuwa matakai 3, don haka yayin da kuke ci gaba ƙwarewar horo zai ƙaru.
4. Motsa jiki yana da sauki sosai, amma yana da tasiri. Jillian ba ta ba da nauyi kawai rukuni guda na tsokoki. Misali, a lokaci guda zaka horar da kafadun ka da kuma kafaɗun kafafu.
5. Babban fa'idar shirin ana samun sa azaman bugun zuciya. Idan wasu shirye-shiryen ɗayan cikas ga aikin yi na iya zama tsalle mai nauyi, Mai farawa Shred yana ba da motsa jiki mai sauƙin motsa jiki.
6. Shirin ya dace da 'yan matan da suka haihu kwanan nan da kuma waɗanda ke da nauyi sosai.

Fursunoni Farawa Shred:

1. Matsayin aiki yana da rauni ƙwarai, motsa jiki zai dace da yawancin masu farawa. Da fatan za a koma zuwa wasu horar da Jillian Michaels don farawa.
2. Ba a fassara shirin zuwa yaren Rasha ba kamar sauran ɗakunan Gillian da yawa ba, don haka kuna buƙatar samun ƙarancin ilimin Ingilishi don fahimtar umarnin kocin.

Mutane da yawa suna tambayar wane bidiyo ya fi kyau a yi Mafarin Kwanakin 30 na Shred ko Shred ("Slim adadi na kwanaki 30"). Ya kamata a lura da cewa Farawa Shred haske ne na 30 Day Shred, don haka an tsara shi ne ga waɗanda kawai suka dace da damuwa na jiki. Idan kun kasance a shirye don zuwa dacewa kuma baku jin tsoron ƙwayoyin cuta, sami 30 Day Shred. Wannan shirin yafi rikitarwa, amma yafi inganci.