A watan Satumbar 2015 Jillian Michaels ta kirkiro wani sabon shiri don inganta jikin mutum. Makaman Killer da Baya - wannan motsa jiki zai taimaka muku rage nauyi da kuma aiki tuƙuru akan ƙwayoyin hannu da na baya.
Jillian Michaels ta fito da jerin shirye-shirye da aka fitar da sunan mai kisa Killer. Biyu na farko na hadaddun an sadaukar dasu ne don samuwar siririn kafafu da gindi (Killer Buns & Thighs) da kuma ciki (Killer Abs). Bayan haka, a ƙarshe, juyawar makamai da baya suka zo. Makamai Masu Shirye-shiryen Makamai & Baya sun yi alƙawarin sanya ɓangarenku siririn, ƙarfi da ƙarfi. Duk da yake Gillian ba ya manta da shiga tsokoki na ciki, cinyoyi da gindi, don haka waɗannan wasannin motsa jiki za su dace da yanayin jikin mutum gaba ɗaya.
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
- 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
- 10arin kayan wasanni na XNUMX mafi girma: abin da za a ɗauka don haɓakar tsoka
Bayanin shirin Kisan Makamai da Baya
Makaman Killer Makamai da Baya sun haɗa da wasannin motsa jiki matakan wahala uku. Kowane motsa jiki yana ɗaukar minti 30 kuma ya ƙunshi sassa huɗu. A kowane bangare zaku yi atisaye guda 5 wadanda aka maimaita su a zagaye 2. Yana da mahimmanci a lura cewa Jillian Michaels tana horas da tsokoki na tarkoki, biceps, kafadu, kirji, baya ba tare da keɓewa ba, amma yana shiga cikin jiki duka. Za ku yi atisayen da ke amfani da cinyoyinku, da duwaiwanku da 'yan jaridu, don haka motsa jiki yana da tasiri ga duk wuraren matsala.
A cikin wannan rikitarwa ba zaku sami ƙarfi kawai ba, amma ɗaukar zuciya. Kocin yana ƙara motsawar motsa jiki don ɗaga bugun zuciya da ƙona kitse. Lura cewa har ma matakin farko na rikitarwa Killer Arms & Back ba za a iya kiran sa mai sauƙi ba. Don fara horo don wannan hadaddun, ya zama dole a sami matakin horo na asali. Koyaya, tare da shirin Jillian suna da yara mata guda biyu, ɗayan tana nuna sauƙin aikin. Don haka koyaushe zaku iya daidaita aikin motsa jiki don matakinku na zahiri. Don karatun za ku buƙaci saitin dumbbells da Mat.
Yaya ake yin Makamai & Baya? Kuna iya kammala kowane matakin tsawon kwanaki 10, sannan kuma za'ayi kwas ɗin na tsawon wata 1. Kuma zaku iya hada shirye-shirye daga “Masu kashewa” a tsakanin su, don haka horar da dukkan jiki gaba ɗaya da kuma yadda ya kamata. Misali:
- MON: Makamai & Baya
- W: Killer Buns & Cinyoyi
- AURE: Killer Abs
- THURS: Makaman Kisa & Baya
- FRI: Killer Buns & Cinyoyi
- SAT: Mai kashe Abs
- Rana: ranar hutu
Fa'idodin shirin:
- Kyakkyawan shiri don sautin tsoka a cikin makamai, kafaɗu, kirji da baya. Za ku cimma siriri kuma ku ɗaukaka sashin sama ba tare da tasirin tsokoki na "pumped" ba.
- Motsa jiki da aka gabatar ya ƙunshi tsokoki na kwatangwalo, gindi da latsawa. Hakanan zakuyi aiki akan samuwar saukakawar dukkan jiki.
- Shirin yana da matakai 3 na wahala, don haka zaku ci gaba. Kari akan haka, a lokacin aji yana nuna fasali mai sauki da rikitarwa na motsa jiki: zaka iya zabar mafi kyau a gare ka.
- Gillian ya sami sabbin abubuwa da yawa masu motsa jiki. Wannan ba haka bane, lokacin da motsi iri ɗaya ke motsawa daga wannan shirin zuwa wancan.
- Hadadden ya hada da motsa jiki na motsa jiki don kara bugun zuciya da kona mai.
- Wannan shirin zai sami nasarar kammala karatun “Killer” don latsawa da kuma kwatangwalo da gindi, an riga an sake shi a baya.
fursunoni:
- An mai da hankali kan makamai da baya, don haka ga 'yan mata masu adadi na alwatika da motsa jiki na Apple na iya haifar da rashin daidaituwa a cikin sifofi.
- Lura cewa ba a gina shirin a kan keɓewar makamai da kafaɗu ba, da atisaye don duka jiki tare da girmamawa a ɓangaren sama.
Bayani kan shirin Killer Arms & Baya daga Jillian Michaels:
Sabon shirin Jillian Michaels: Killer Arms & Back sun yi muku alƙawarin gina manyan makamai da ƙarfin baya. Aiki mai zurfin gaske a ɓangaren sama zai taimaka wajan amfani da dukkan tsokoki kuma zai cire muku nauyin da ya wuce kima.
Dubi kuma:
- Babban horo na ƙarfi na 12 don makamai, kafadu, baya da kirji daga Fitness Blender
- Manyan ayyuka 20 a gida don mata: hotuna + shirin