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Idan kana neman horo mai kyau don cinyoyi da gindi, gwada shirin Kate Friedrich: Legs and Glutes. Za ku inganta fasalin ƙafarku da firistoci, ku cire flabbiness da cellulite, ku ƙarfafa kuma ku ƙarfafa tsokoki na ƙananan jiki.
Bayanin shirin Keith Frederick don cinyoyi da gindi
Safafu da Glutes motsa jiki ne, wanda zai taimake ka ka canza ƙyallen ka da gindi. Kate Friedrich ta ci gaba wani hadadden mafi inganci darussan don samuwar tsokoki na roba na kasan jikin. Kuna manta game da ƙafafun kafa da gindi, game da kitse a cinyoyin ciki da kunnuwa tare da gefen waje. Ta hanyar Video Legs and Glutes, za ku canza ƙananan ɓangaren jikinku, ku sa kwatangwalo da gindi ku zama na roba da ƙarfi.
Shirin ya dogara ne akan darussan ƙarfin da aka yi ta amfani da ma'aunin nauyi da ƙarin kayan aiki. A farkon farawa dole ne kuyi huhu daban-daban da ɗaga kafa ta amfani da dandamali na mataki: don haka zaku ƙirƙiri ƙarin damuwa tsokoki. Na gaba, ta amfani da dumbbells, zaku iya tsugunnawa kuyi jujjuyawar kafa zuwa gefe. Sannan za ku yi atisaye tare da nauyin idon sawun da zai ba da wuyan wuyan ku da duwawarku.
Horon yana ɗaukar mintuna 50, kuma a lokacin aji tsokoki za su ji babban matsi. Shirin ya dace kawai don ci gaba da aiki, saboda rikitarwarsa tana da girma sosai. Koyaya, sakamakon bayan waɗannan zaman da ake iya gani ga ido mara kyau. A cikin wannan horon mafi yawan atisayen da aka tsara don ƙaramin yawan maimaitawa, wanda yake da ɗan sauƙin aiwatarwa.
Don shirin Kate Friedrich Legs da Glutes zaku buƙaci ƙarin kayan aiki: dandamali na mataki, saitin dumbbells, ma'aunin ƙafar idon kafa, da kuma hanyar kiyaye daidaituwa. Af, horon yana zuwa akan faifai guda ɗaya tare da motsa jiki mai motsa jiki Kate akan wasan ƙwallon ƙafa: Kick Punch da Crunch. Sauya waɗannan azuzuwan biyu a tsakanin su, hada karfi da zuciya don samar da cikakkun kugu da gindi.
Fa'ida da rashin fa'idar shirin
ribobi:
1. An shirya shirin a kafa kyawawan ƙafafu da gindi, wanda ke cikin mawuyacin hali ta fuskar inganta yankunan matsala.
2. Kate Friedrich ta tattara atisayen da suka fi dacewa ga ƙananan jikin - tsokokinku za su yi ƙarfi tare da kowane motsa jiki.
3. Ta hanyar amfani da ƙarin kayan aiki, zaku iya yin aiki mai kyau ta tsokoki daga kowane ɓangare da kusurwa.
4. Mafi yawa na darussan suna da sauqi da ilhama, babu haɗuwa da haɗi. Duk da yake Kate ta haɗa da yawancin atisayen asali waɗanda ba safai ake gani a sauran kwasa-kwasan motsa jiki ba.
5. Wannan shiri ne mai wahalar gaske amma mai tasirin gaske.
fursunoni:
1. Kuna buƙatar samun ƙarin kayan wasanni: dandamali, matakan nauyi, saitin dumbbells.
2. Shirye-shiryen ya haɗa da motsa jiki na ƙarfi kawai don ƙafafu, don haka ya fi kyau a sauya tare da motsa jiki na aerobic. Duba kuma: mafi kyawun motsa jiki na kowane minti na 30.
Mafarkin siraran kafafu da kyakyawa? Jeka shirin Kate Friedrich don ƙirƙirar ƙwayoyin roba na ƙananan jiki. Kyakkyawan sakamako yana tabbas. Karanta kuma: Manyan wasannin motsa jiki masu kyau don cinyoyi da gindi.