KettleWorX: Babban shirin sati 8 tare da cikakkun nauyin jiki

KettleWorX motsa jiki ne tare da nauyi daga ƙwararren masanin wasannin motsa jiki na Amurka Alex Isaly. Wannan shi ne mafi sanannen shirin daga nauyi a gidawannan an tsara shi don asarar nauyi, sautin tsoka, ƙarfafa murfin murus da kawar da yankuna masu matsala cikin jiki.

Bayanin shirin KettleWorX Alex Isaly

Mahaliccin shirin KarkaraWorX shine ɗayan shahararru kuma masu neman ƙwarewar Amurkawa Isaly Alex (Alex Isaly). Yana da shekaru 20 na kwarewar wasanni, gami da kasancewa ƙwararren ɗan wasa, mai haɓaka ƙwarewar ƙasa da ƙwararriyar abinci. Bugu da kari, Alex kwararren mai horarwa ne a fagen wasannin motsa jiki, kuma memba ne na Federationungiyar Federationasa ta Duniya ta wasannin kettlebell. A kan asusunsa akwai wallafe-wallafe da yawa a cikin manyan mujallu na wasanni na duniya: Lafiyar Maza, SHAPE Magazine, Kwarewar Maza, Mujallar OXYGEN, Fitowar Amurkawa, da sauransu.

Aikin motsa jiki KettleWorX 8 Makon Saurin Juyin Halitta da sauri ya sami masu sauraro na duniya. Shirye-shiryen yana ɗauke da tasiri, sakamako mai sauri da saiti na ƙwarewar ƙwarewa tare da nauyi. Mai koyarwa yana ba ku rukunin aji 3: aikin motsa jiki, horo na ƙarfi don sautin tsoka da motsa jiki don murfin tsoka. Wannan cikakkiyar hanyar zata taimaka wajan ƙona kitse, inganta jiki mai inganci, haɓaka ƙarfin zuciya da ƙarfafa tsokoki.

Shirin ya haɗa da motsa jiki na yau da kullun waɗanda wataƙila kuka ci karo da su a cikin sauran horo, amma ta hanyar amfani da ma'aunin nauyi tsokokinku za su ji sabon kaya. Alex Isaly ya ba da shawarar yin amfani da madaidaicin nauyi 2-9 kg (takamaiman nauyi yana da kyau a tantance gwargwadon iyawar ku), kuma ana ba da shawarar samun nauyi masu yawa don motsa jiki daban-daban. Kuna iya amfani da dumbbell maimakon kwalliya, amma wannan zai canza nauyin, don haka idan kuna da nauyi - mafi kyau kuyi aiki tare dasu.

Shirin KettleWorX

An tsara hadaddun don makonni 8 don yin shirye-shiryen tsara horo. Tsarin jigogi ya ƙunshi azuzuwan kawai Sau 3 a sati tsawon minti 25. Wannan ya bambanta shirin daga sauran kwasa-kwasan motsa jiki, galibi saboda malamai sun ba da horo sau 5-6 a mako. Amma idan kuna son ɗan ginshiƙi mai wahala don yin wannan ma zai yiwu: a cikin kalandar an ƙara ɗan gajeren bidiyo don yankuna masu matsala, wanda zai iya haɓaka kaya.

Shirin KarkaraWorX ya ƙunshi matakai daban-daban na ci gaba. Kowane lokaci yana ɗaukar makonni 2 kuma ya haɗa da takamaiman saitin motsa jiki:

• Kawo Motsa jiki (Strike Strike, Kashe Cardio, Core, Rock)
• Ku zo da Makamashi (Istancearfin ƙarfi, Burst Cardio, Core Sculpt)
• Ku kawo Powerarfi (Rashin ƙarfi na Wuta Cardio, Core, Power)
• Ku zo da hankali (Slam Resistance, Cardio Blaze, Core Kurfi)

Kamar yadda kuka sani, tare da kowane sabon lokaci kaya zai karu sannan kuma zaku girma da cigaba gaba ɗaya tsawon makonni 8.

Don haka, shirin KarkaraWorX hada da 12 babba da 9 ƙarin horo. Ana gudanar da dukkan azuzuwan tare da nauyi, sauran kayan aikin ba'a buƙata. Idan zaku yi a babban kalanda sau 3 a sati na mintina 25, kawai ku bi ginshiƙan da aka lakafta Basic. Idan kuna shirye ku ɗauki horo ɗan ɗan lokaci kaɗan, lura da ginshikan Supercharged.

Babban motsa jiki yana ɗaukar minti 25, gami da ɗumi-ɗumi da damuwa:

• Jerin Juriya (Resarfafa ,arfafawa, Surarfin ƙarfi, Tsarin Rip, Reslam Slam). Wadannan horarwar nauyi zasu taimake ka ka sami sautin tsoka da inganta sassaka jikin. Za ku yi aiki lokaci guda a kan ƙungiyoyi da yawa na tsokoki waɗanda ba kawai za su ƙara matse jiki da ƙona iyakar adadin kuzari ba.

• Jerin Cardio (Cardio Ignite, Burst Cardio, Wutar Cardio Wuta). Wadannan ayyukan motsa jiki zasu taimaka maka hanzarta saurin motsa jiki da kuma kona kitse tare da lodi na tazara da hadewar iska, karfi da kuma motsa jiki na plyometric.

• Babban jerin (Core Rock, Core Sculpt, Core Power, Core Chisel). Waɗannan darussan don baƙin haushi sun haɗa da kyawawan atisaye waɗanda zasu taimaka maka matse tsokoki na ciki, yi aiki a ƙugu da kuma ƙarfafa murfin tsoka.

Karin horo zai wuce minti 10 kuma zai taimaka don haɓaka ƙwarewar azuzuwan:

• Babban Cajin Babban Jiki (Burnone, Yanke, Yanke). Motsa jiki don jikin sama: kafadu, hannaye, kirji.

• Super Cajin Core (Burnone, Yanke, Yanke). Horarwa don ɓawon burodi: ciki, baya.

• Super Cajin Bodyananan Jiki (Burnone, Yanke, Yanke). Motsa jiki don ƙananan jiki: kwatangwalo, buttocks, kafafu.

Motsa jiki KarkaraWorX dace don matsakaita da sama da matsakaicin matakin dacewa, amma idan ka ɗauki nauyi mafi girma, to, aikin da aka ci gaba yana iya zama daidai. Masu farawa wannan shirin don ba da shawarar ba duk da kasancewar sa. Duk da haka, nauyi ba shine mafi kyawun kayan aiki ba ga waɗanda suke fara motsa jiki.

KettleWorX 8 Mako Mai saurin Saurin Juyin Halitta

Bayan nasarar duniya baki ɗaya shirin KettleWorX Alex Isaly ya fitar da ci gaba don ci gaba Saukaka Avdanced. Sabon hadadden alkawalin zai kasance har ma yafi tsanani, har ma yafi tsanani kuma har ma yafi tasiri. Mashahurin fitaccen mai horar da wasanni na kettlebell Alex Isaly yana jagorantar ku ta hanyar sabon motsa jiki na musamman wanda aka tsara shi na makonni takwas. Zaka yi sau 3 a sati kawai na tsawon minti 20-30 a rana, kuma hakan zai baka damar canza jikinka cikin watanni 2.

Shirin ya fi kyau farawa bayan farkon hadadden, amma zaka iya farawa daga farawa, idan kun tabbata cewa zaku sami damar kula da aikin da aka ba ku. Hadaddun ya dace da ci gaba dalibi amma, ba shakka, matakin da zaka iya inganta wa kansu, idan ka ɗauki nauyi mafi girma ko karami. Idan aka kwatanta da ɓangaren farko na masu horarwar da aka haɗa a cikin aji mafi ƙwarewar motsa jiki da haɓaka saurin horo wanda zai taimaka maka ƙona ƙarin adadin kuzari a cikin minti 20.

Sabon shiri ne kawai KettleWorX Advanced Saita sun haɗa da jerin horo na horo guda 3 kwatankwacin farkon hadaddun (azuzuwan ƙarshe ~ 25 mintuna):

• Jerin Juriya (Resistance Jolt Resistance Pampo, Boost Resistance, Tsarin Amp)
• Jerin Cardio (Fashewar zuciya, bugun zuciya, Cardio Scorch, Ciwon Cardio)
• Babban jerin (Babban girgizar ƙasa, Babban girgiza, Babban ɓarna, Babban girgiza)

Tsarin ka'idoji iri daya, matakin horo ne kawai ya zama mafi girma. Kalanda mai shiri wanda aka tsara don sati 8. Idan zaku yi a babban kalanda sau 3 a sati na mintina 25, kawai ku bi ginshiƙan da aka lakafta Na ci gaba. Idan kuna shirye ku ɗauki horo ɗan ɗan lokaci kaɗan, lura da ginshikan Supercharged. Supercharged bidiyo da aka ɗauka daga rukunin farko.

KarkaraWorX tabbas ne mafi mashahuri shirin tare da nauyi a kasuwa gidan wasanni. Koyaya, da yawa daga cikinmu masu sha'awar motsa jiki suna da shakka game da abin da aka gama, ba mu same shi da inganci da gaske ba. Koyaya, ingantaccen haɗin motsa jiki da horarwa shine hanya mafi sauri kuma mafi inganci don kawar da ƙima mai yawa.

Duba kuma: Dandalin BOSU: menene shi, fa'ida da rashin fa'ida, mafi kyawun motsa jiki tare da Bosu.