Idan kun kasance kuna jiran sabbin shirye-shirye Jillian Michaels, hadadden Killer Cardio da aka gabatar da Jillian Michaels a watan Satumba na 2017. Wannan shine DVD na farko daga Jillian Michaels, wanda shine motsa jiki mai tsarkakakken motsa jiki mai tasiri don ƙona calories da mai.
Motsa jiki na Kilio Killer Cardio tare da Jillian Michaels sun dace daidai cikin shirin horonku idan kuna son ƙarawa kaya mai nauyi don cimma kyakkyawan sakamako a cikin asarar nauyi. Killer Cardio shine abin da kuke buƙata don yanayin gida. Azumi, ingantacce kuma mai ƙoshin mai!
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
Shirin Na Kashe Cardio
Killer Cardio hadadden aikin motsa jiki ne daga Jillian Michaels. Ka tuna cewa Gillian a baya ta fitar da jerin ingantattun shirye-shirye: Jikin Kisa; Kashe Abs; Killer Buns & Cinyoyi; Makaman Kisa & Baya. Kuma yanzu kuna da tabbas sashi na ƙarshe na “Killers”, wanda shine ainihin cikakken shirin cardio daga Jillian Michaels. Ainihi tayi miƙa gaɓaɓɓen kaya a cikin DVD ɗinka, amma wannan lokacin za ku samu tsarkakakken zuciya (tsarkakakken zuciya).
Shirye-shiryen Killer Cardio ya haɗa da motsa jiki na zuciya biyu na mintina 25 (matakai biyu masu wahala). An halicce su musamman don taimaka muku ƙona adadin kuzari, fashe fashewar jikinku, haɓaka ƙarfin zuciya, ƙarfafa ƙwayar zuciya kuma ba shakka rasa nauyi. Za ku sami motsa jiki mai yawa mai yawa, galibi tsalle, hanzari, gudu, allon katako, abubuwa daga wasannin martial. Ana gudanar da karatun ba tare da ƙarin kayan aiki ba, zaku horar da nauyin jikinsa.
Don haka, a cikin shirin Killer Cardio ya ƙunshi bidiyo biyu: Mataki na 1 da Mataki na 2 (matakin 1 da matakin 2). Mataki na farko ya fi na biyu sauƙi, amma su duka biyu za su ba ku lafiya don gumi. A cikin wannan shirin ƙungiyar Jillian Michaels tana nuna fassarori 2 na darussan kamar yadda muka yi amfani da su a sauran azuzuwan. Koyaya, koyawa lokaci-lokaci yana nuna yadda zaku iya rikitar da abubuwa ko, akasin haka, don sauƙaƙa wani aikin.
Tsarin motsa jiki Killer Cardio
Horarwa yana ɗaukar minti 25, wanda ɓangaren aiki yana ɗaukar mintuna 20 ne kawai. Don haka zaku sami motsa jiki mai sauri, amma mai tsananin gaske. Kamar yadda irin waɗannan shirye-shiryen motsa jiki na gargajiya ba (kamar yadda, ba zato ba tsammani, a cikin sauran motsa jiki na motsa jiki da yawa Jillian Michaels), amma zagaye na farko na motsa jiki ana iya ɗaukar ɗumama. Givenarshe na ƙarshe an ba shi kimanin minti 5, wanda yake da kyau ga irin waɗannan gajerun motsa jiki.
Duk azuzuwan suna da tsari mai zuwa: Zagaye 4 na atisaye 4 a kowane zagaye, an maimaita shi a zagaye 2. Ana gudanar da motsa jiki bisa ga tsarin dakika 20 na motsa jiki mai tsanani, sakan 10 hutawa, kuma haka ne ga dukkan aji saurin tafiya zai kasance mai tsayi sosai. A cikin shirin babu wani lokaci, wanda koyaushe baya dacewa yayin aiwatar da irin waɗannan atisayen.
1. Mataki 1 (Mataki 1): wannan aikin motsa jiki ya dace don matsakaici matakin, amma shirin masu farawa cikakke ne idan kayi shi da karfinku. Akwai motsa jiki da yawa don shakatawa, yayin da zaku sami lokacin numfashi.
- 1 zagaye: tsalle igiya, yana gudu daga gefe zuwa gefe, Dambe, tsalle na Dan tsere.
- 2 da'irar: Jogging a kwance, yi kwasfa tare da taɓa ƙafafu, yana gudana a cikin sashi tare da maraƙin zahlest, yana gudana a cikin sashin gaban sashi.
- 3 zagaye: burpee, yana gudana tare da ɗaga gwiwoyinsa sama, yana tafiyar da “pigtail”, motsi mai zagayawa tare da hannayensa.
- 4 da'irar: race zahlest tibia, huhu na gefe, yana jan gwiwoyinsa zuwa kirjinsa, skater.
2. Mataki 2 (Mataki 2): wannan aikin motsa jiki ya dace don matsakaici da ci gaba matakin horo. Shin wahalar girma ce? Idan a madauki na farko da madauki na biyu suna jiran ku masu jure yanayin a zagaye na uku da na huɗu Gillian yana ba da horo mai ƙarfi.
- 1 zagaye: almakashi, tsalle gefe, tsalle gaba da baya, Gudun tafiya a wuri.
- Zane 2: shura zuwa katako zuwa katako na gefe tsalle gwiwa zuwa kirji, Keken keke, tsalle cikin sandar tare da daga kafafu.
- Zane 3: tsallake digiri 180, wasan kwallon kafa, huhun tsalle, burpees tare da tafiya a madauri.
- Zane 4: dutse dutse, plyometric tsalle zuwa mashaya, burpee, yana gudu tare da ɗaga gwiwoyinsa da ƙarfi.
Gabaɗaya, azuzuwan Killer Cardio sun jure da sauƙi saboda gajeren lodin na 20 da dakika hutu bayan kowane motsa jiki. Don kwatancen motsa jiki na motsa jiki daga BodyShred zai zama mafi tsananin nauyi da lokaci.
Yadda ake motsa jiki Killer Cardio
Jillian Michaels ta ba da shawarar yin waɗannan wasannin motsa jiki sau 5 a mako ko sauya su da shirye-shiryen wuta. Idan kana son rage kiba kuma ka riga kayi a Jillian Michaels, zaka yi aiki bisa ga makircin mai zuwa: sau 2-3 a sati kuma kayi Cardio Abs a sauran kwanakin motsa jiki na dukkan jiki ko kuma takamaiman yankuna masu matsala. Misali, zaku iya gwada waɗannan tsare-tsaren darasi:
Shirin 1:
- MON: Mai kashe Abs
- W: Killer Cardio
- WED: Kashe-kashe da Cinyoyi
- ALHAMIS: Killer Cardio
- FRI: Makamai & Baya
- SAT: Kilio Cardio
Idan kuna da yanki na musamman na matsala, to kuna iya tafiyar da sigar “Killers” guda ɗaya kawai (misali, Killer Abs, ko kuma Killer Buns & kawai Cinya).
Shirin 2:
- MON, WED, FRI: Kilio Cardio
- TUE, THU, SAT: Babu Zonearin Yankin Matsala / Kashe Jiki / Sautin da Shred / duk wani shirin don sautin tsoka.
Idan kuna da kimanin matakin horo (kuna yin aan watanni kaɗan kuma ba ku da haƙuri sosai da bugun zuciya), to yi bidiyon Mataki na 1 aƙalla sau 7-8, kafin matsawa zuwa Mataki na 2. Idan kun riga kun yi, to zaku iya horarwa akan matakin na biyu. Ko da kuwa wasu motsa jiki ba za ku iya yin su da cikakken ƙarfi ba, gaba ɗaya saurin darasin za ku iya yi.
Amfanin motsa jiki na Killer Cardio:
- Wannan motsawar tazara mai ƙarfi wanda ke taimaka muku ƙona adadin kuzari, hanzarta kumburi, don sauya tsauni kuma ku rasa nauyi.
- Motsa jiki takaitaccen lokaci (babban sashi kawai minti 20), amma yana da matukar tasiri ga kona kitse.
- Ba za ku buƙaci ƙarin kayan aiki ba.
- Ana yin motsa jiki a cikin saurin fashewa wanda ke rage raunin tsoka.
- Shirin shine ɗayan mafi kyawun zaɓuɓɓuka ga waɗanda suke son rasa nauyi da rage ƙarar.
Rashin dacewar horo:
- Yana da tsarkakakkiyar zuciya, kuma ba za ku faranta wa kowa rai ba.
- Irin waɗannan darussan an hana su yayin matsalolin haɗin gwiwa, jijiyoyin jini, tsarin zuciya da jijiyoyin jini, kayan masculoskeletal.
- Sababbin irin wannan horon da alama sunada rikitarwa kuma sun sami haske sosai.
- Yawan tsayawa akai-akai da motsa jiki na ɗan gajeren lokaci yana rusa saurin azuzuwan kuma yana rage damuwa.
- Babu wani lokaci na gama gari da lokacin motsa jiki.
Dubi kuma:
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
- Motsa jiki a gida: motsa jiki + tsarin darasi