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Ga wadanda suke so su rabu yawan ƙiba a ƙafafu, ƙara matse gindi da mantuwa game da cellulite , ya kamata ku kula da motsa jiki Jillian Michaels - Killer Buns and thighs ("Mai kisan gwaiwa akan cinyoyi da gindi"). Shirya shahararren kocin Ba'amurke zai jagoranci ƙasanku cikin sifa kuma zai sanya ƙafafunku kyawawa da siriri.
Kamar yadda ya bayyana daga taken, hanya tana mai da hankali kan kamalar kwatangwalo da gindi. Jillian Michaels sun hada da dukkan ayyukan da suka fi dacewa ga kasan, don haka kar kuyi tsammanin tafiya mai sauki. A cikin mintuna 40, a lokacin da zai ci gaba da zama, za ku ji tashin hankali a cikin kowace tsokar jikinku. Aikin Plyometric da ƙarfin motsa jiki haɗe da nauyin aerobic zai ba ku sakamako mai kyau da inganci.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
- Manyan 50 mafi kyau don motsa jiki
- Manyan motsa jiki na 20ви cardioео don rage nauyi daga Popsugar
- Manyan 20 mata masu gudu masu kyau don gudana lafiya
- Duk game da tura-UPS: fasali + zaɓuɓɓukan turawa
- Manyan ayyuka 20 don sautin tsokoki da jijiyoyin jiki
- Top 20 motsa jiki don inganta hali (hotuna)
- Manyan atisaye 30 na cinya na waje
Game da shirin Killer Buns da Cinyoyi
Hanya tana ba da horo na matakai uku na wahala. Fara daga na farko sannan da ci gaban jikinka zuwa matakin na biyu, sannan na uku. Gillian bai taɓa ba da kaya mai ƙarfi ba daga farkon, don haka matakin farko ba shi da haƙƙi. Amma a kan na biyu da na uku ka shirya bayar da komai gaba ɗaya. Shirin ya ƙunshi canje-canje iri-iri na huhu, squats, tsalle da motsa jiki, don haka ɗaukar ƙafafu mai nauyi ne. Eachauki kowane matakin kwanaki 8-10, wataƙila don haɓaka sakamakon horo.
Sau nawa ya kamata na gudanar da shirin Killer Buns da Cinyoyi? Jillian Michaels ba ta ba da cikakkiyar shawara kan wannan lamarin, amma ya fi kyau a yi sau 5-6 a mako. Da kyau, a sauya “Kisan mai a kan cinyoyi da gindi” tare da sauran shirye-shiryen kocin Amurka. Na farko, zai rarraba kayan a gaba ɗaya a ko'ina. Na biyu, manyan jijiyoyin kafa suna buƙatar hutawa, don haka sauyawa tsakanin shirye-shiryen zai dace sosai.
Har yanzu, da fatan za a lura cewa shirin ya mai da hankali kawai a ƙasan jikinka. Abs, makamai, baya kusan aiki. Don kaucewa rashin daidaituwa, ana iya haɗa shirin, alal misali, “Flat ciki a cikin makonni 6”. Ko za ku iya ƙara ayyukan motsa jiki zuwa mafi kyawun ƙona mai da haɓaka kuzari. Misali, kalli zabin atisayenmu: Top 30 mafi kyau motsa jiki na motsa jiki don duk matakan.
Don wannan aikin motsa jiki zaku buƙaci dumbbells, nauyi gwargwadon yanayin lafiyar ku daga 1 zuwa 4 kg. Hakanan zaka iya sayan nauyin ƙafa, wanda zai ƙara haɓaka azuzuwan yawan aiki.
Yadda za'a zabi DUMBBELLS: tukwici da farashi
Ribobi Killer Buns da cinyoyi:
- Duk shirye-shiryen motsa jiki ana tura su zuwa kafafu da gindi, don haka horo zai zama da amfani ga waɗanda wannan matsalar matsala ce ga su.
- Haɗuwa da ƙarfi da atisayen motsa jiki yana taimakawa don cimma sakamako mafi kyau da kuma kawar da mai a ƙasan jikinka.
- Killer Buns da Cinya shiri ne, wanda ya ƙunshi mahimmin motsa jiki mafi wahala ga ƙafafu. Tsoka za ta ƙone da wuta, amma sakamakon ba zai ci gaba da jira ba.
- An san kafafu, sashi mafi taurin jiki dangane da raunin nauyi. Wannan shine dalilin da yasa shirin ya zama ceton rai ga mata da yawa.
Fursunoni da fasali Killer Buns da Cinyoyi:
- Babu fassarar Rasha na shirin.
- Yayin horo zaku fuskanci damuwa mai tsanani akan gwiwoyi, yawancin motsa jiki zasu haɗa da haɗin gwiwa. Shiga cikin sneakers kawai kuma kula da motsi kayan aiki.
- Ba'a ba da shawarar horar da masu farawa cikin ƙoshin lafiya ba. Idan kun fara wasa ne kawai, muna baku shawara ku karanta labarin: motsa jiki tare da Jillian Michaels don masu farawa.
Ra'ayoyi kan shirin, "Killer rolls" daga Jillian Michaels:
Idan ka yanke shawara ka damu da ƙafafunka da kuma glute da Killer Buns da Cinyoyi zasu dace da kai. An tabbatar muku da yin aiki duk tsokoki na cinyoyi da gindi, siriri kuma ƙara ƙanƙantar da jikin.
TAMBAYOYI DADI: yadda ake fara mataki mataki