Ɗaya daga cikin mashahuran kocin motsa jiki Brett Hebel ya ƙirƙiri babban hadaddun, wanda ku bukatar kawai minti 20 a rana! Yanzu duk wani uzuri game da rashin lokacin wasanni kawai ya daina aiki. Shirin mataki uku zai taimake ka da sauri da kuma yadda ya kamata kawar da nauyin nauyi da kuma yankunan matsala.
Bayanin shirin Jikin Minti 20
Brett Hebel ya sami farin jini bayan fitowar shirin RevAbs, da kuma sa hannu a cikin ɗayan lokutan Mafi Girma a matsayin mai horarwa. Shi kwararre ne a cikin capoeira, fasahar Brazil wacce ta haɗu da abubuwan wasan motsa jiki, raye-raye da acrobatics. A cikin 2014, Brett ya samar da wani m tsarin ga nauyi asara: Jikin Minti 20. Taken shirin yana da sauqi: “minti 20 na kwanaki 20 – inci 20”. Kuna iya rasa nauyi, haɓaka metabolism, ƙarfafa tsokoki da siffar siffar kyakkyawa.
Ruthless Steve Reference: motsa jiki na minti 20 don dukan jiki
Shirin Jiki na Minti 20 ya ƙunshi darussa daban-daban guda 13 waɗanda ke bayarwa sauri kuma mafi kyawun sakamako. Ban da horo da motsa jiki yana ɗaukar mintuna 20 kawai:
- 30 hi - 30 lo (Mataki na 1, Mataki na 2, Mataki na 3). Tazarar motsa jiki na cardio: 30 seconds na motsa jiki mai zurfi, hutawa 30 seconds.
- Matsalolin Farko. Hadaddiyar motsa jiki na motsa jiki don duk ƙungiyoyin tsoka tare da dumbbells.
- Sannu mutum (Phase 2, Phase 3). Horon tazarar wanda aka canza ƙarfin motsa jiki tare da motsa jiki na zuciya.
- 4 × 4 (Phase 1, Phase 2). Horarwa mai annashuwa don tsokoki da gindi.
- Dala. Yin motsa jiki tare da motsa jiki da ƙarfin motsa jiki tare da ƙara ƙarfi a hankali.
- Cardio Capoiera. Horon cardio na tsaka-tsaki tare da abubuwan capoeira.
- Bps Booty & Abs. Kwata kwata na ciki da gindi: crunches, gada, ɗaga ƙafa don ƙananan latsawa, ƙafar ƙafa yana ɗaga hannu da gwiwoyi zuwa gindi.
- Bps Chest & Abs. Lokacin nono da tsokoki na jiki: katako na gefe, turawa, dumbbells kwance, karkatarwa.
- Mikewa & Farfadoway. Mikewa duk tsokoki, motsa jiki don sassauci. Yana ɗaukar mintuna 10.
Aikin motsa jiki ya kasu kashi 3-4. Kowane zagaye ya ƙunshi motsa jiki da yawa kuma ana maimaita waɗannan zagayen cikin tsawon mintuna 20. A gaskiya kuna yi m kewaye horo. A zagaye na ƙarshe kuna jiran rikitattun gyare-gyare na atisayen. Azuzuwan da aka gina akan ƙa'idar horon tazara mai ƙarfi kuma sun haɗa da aiki, motsa jiki da motsa jiki mai ƙarfi gami da motsa jiki don ƙarfafa tsokoki na jiki. Har ila yau, Brett Hebel bai manta game da capoeira ba, ciki har da horo mai wuyar gaske dangane da shi.
Shirin ya ƙunshi matakai uku tare da ƙara wahala. Kowane mataki yana ɗaukar makonni 3, don haka duka za a iya kammala dukan kwas a cikin 9 makonni (watanni 2). Tsawon lokacin duk motsa jiki ƙasa da sa'a guda tare da dumama da tsintsaye. Azuzuwan suna buƙatar yin daidai da kalandar horo da aka shirya, inda aka zana su da kyau tare da bidiyo mai kyau. Brett yayi alƙawarin cewa tsarinsa yana rage haɗarin rauni, kuma yana taimakawa wajen guje wa ciwon tsoka bayan motsa jiki. Duk da haka, kada ku amince da shi 100%: vysokogornyy darussan da aka yi amfani da su a cikin shirin, na iya zama mai rauni.
Don azuzuwan za ku buƙaci a Mat da dumbbells, bugu da žari za ka iya amfani da expander. Shirin bai dace da masu farawa ba, horo yana samuwa don matakin horo sama da matsakaici. Idan kuna neman irin wannan analog don masu farawa, duba shirin: 20 Day Fix with Autumn Calabrese.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Canjin iko da motsa jiki na motsa jiki da aji na tazara zai taimake ku ƙona mai, inganta jin daɗin jiki da kuma kawar da wuce haddi.
2. Jikin Minti 20 hadadden horo ne na watanni 2, tare da shirin darasi da aka shirya. Wannan tsarin kula da dacewa ya dace, fahimta da tasiri.
3. Bayan tazara tazara horar da metabolism naka zai yi aiki zuwa iyaka, ko da a cikin lokacin hutu. Za ku ƙone calories na sa'o'i bayan karatun.
4. Brett Hebel yayi ƙoƙari ya gina motsa jiki ta yadda za ku iya guje wa rauni da ciwon tsoka bayan motsa jiki. Wannan yana da matukar mahimmanci saboda waɗannan abubuwa biyu galibi suna tsokanar mutane su bar azuzuwan motsa jiki.
5. Duk sati uku za ku ƙara rikitarwa na horowanda zai taimake ka ka guje wa tudu da kuma samun ci gaba akai-akai.
6. Horon yana ɗaukar mintuna 20 kawai ban da dumi da sanyi. Bidiyo mai sauƙin amfani da fahimta: akwai ƙididdige yawan motsa jiki da zagaye gabaɗayan.
7. Ƙarin kayan aiki na iya samun ta tare da kawai dumbbells da Mat.
fursunoni:
1. Brett yayi a high-intens shock loading, don haka shirin ya nuna kawai masu lafiya da masu taurin kai.
2. Azuzuwan na iya zama kamar ba su da yawa: saboda maimaita zagayawa za ku yi jimillar darussa 5-7 daban-daban don shiri guda.
Bitar shirin, 20 Minute Jiki Brett Hebela:
Ga masu so kammala shirin, Hakika, Jikin Minti 20 daga Brett Hebela ya dace daidai. Za ku yi aiki a cikin minti 20 kawai a rana, kuma a sakamakon haka ku sami kyakkyawan adadi, tsokoki mai laushi da jiki mai lafiya.
Karanta kuma: Manyan shirye-shirye mafi kyau don ɗalibin ci gaba.