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Hanyar Matrix daga Katie Smith asali ne kuma ingantaccen hanyar horohakan zai taimaka muku wurin motsa jiki tare da fa'ida mafi kyau ga adadi. Kuna matse tsokoki, kawar da kitse akan wuraren matsala kuma ku sami jiki mai kyau.
Aikin kwatanci tare da hanyar matrix Kathy Smith
Sananne ne cewa mafi yawan tsokoki da kuke shiga yayin horo, mafi ingancin shine horon. Na farko, kuna ƙona karin adadin kuzari, na biyu kuma, kuna aiki don tabbatar da dukkan jiki lokaci ɗaya. Jigon shirin Katie Smith shine horarwa na lokaci daya na matsakaicin adadin tsokoki a jiki, ba na rukuni ɗaya ba, kamar yadda yawanci yake. Zaman zai kunshi karfi da atisayen motsa jiki. Wannan haɗin zai ba ku damar ƙona kitse kuma shine inganta siffofin su.
Shirin Kathy Smith ya ƙunshi sassa da yawa:
1. Basic horo. Yana ɗaukar mintuna 30 kuma ya haɗa da motsa jiki da yawa tare da dumbbells ga tsokoki na dukkan jiki. Ayyukan motsa jiki ana narkar da aikin aerobic don ɗaga bugun zuciya da kunna aiwatar da ƙona mai.
Dangane da azuzuwan da aka ɗauka matakai agogo. Don kewaya juyawa, yi tunanin cewa kana tsaye a tsakiyar agogo. Mataki na gaba mataki ne na karfe 12, koma baya - da misalin karfe 6 mataki dama zuwa hagu 3 da 9. Matakai gaba zuwa agogon 2 da 10, a hankali a hankali - a awanni 4 da 8. Matsar da agogo daidai agogo ka ƙara kaya kuma darussan zasuyi tasiri sosai.
2. AB motsa jiki. Bayan babban ɓangaren Katy ya gayyace ku don shiga tsokoki na ciki. A tsakanin minti 10 zaku yi aiki akan ƙirƙirar madaidaiciyar latsa.
3. Mikewa. Gaba, zaku sami madaidaiciyar tsayin minti 10. Zai taimaka maka don shakatawa da dawo da tsokoki bayan motsa jiki.
4. Darasi mai kyau. Da farko, kocin ya sake bayyana amfani da hanyar matrix. Kuma a sa'an nan za ku sami ƙaramin ƙarfin ƙarfin minti 10.
Kuna iya kammala dukkan shirin (yana ɗan wuce sama da awa ɗaya), ko kuma kawai ɓangarorinsa. Koyaya, hadadden miƙawa koyaushe ana bi, komai yawan aikin ku. Don cimma sanannun sakamako Kathy Smith ya bada shawarar yi bisa ga hanyar matrix sau 3 a sati. Kawai aiki na yau da kullun akan jiki zai taimaka maka don cimma nasarar da ake so.
Don darussan tare da hanyar matrix Kathy Smith ana buƙatar dumbbells kawai da Mat a ƙasa. Idan kun gudanar da shirin a sigar Lite, zai kasance da karfi har ma da masu farawa. Amma idan akasin haka kuna son rikitar da tsarin koyo, kawai ku ɗauki nauyin dumbbell. Nauyin dumbbells kuma ya fi kyau a zaɓi ɗayan ɗayan, amma ana ɗaukar kilogiram 1.5-2 a matsayin lamba mafi kyau. Saboda shirin da basira ya haɗu da motsa jiki da nauyin wuta, Yana da isa sosai. Koyaya, idan kuna da sha'awar ƙara nau'ikan ayyukanku, duba bidiyo tare da Jillian Michaels.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Hanyar Kathy Smith-matrix tana amfani da ita: yayin motsa jiki zaku shiga dukkan tsokokin jiki, ba wasu rukuni daban ba. Godiya ga wannan horon yafi tasiri. Kuna aiki kai tsaye akan dukkan jiki: babu tsoka da zata zauna ba tare da kulawa ba.
2. Koci yayi amfani duka aerobic da iko. Don haka, ku ma kuna aiki kan ƙona mai da ƙarfafa tsoka.
3. Matakai a hankali cire fitowar sock ta hankali, saboda haka ka rage haɗarin lalacewar gwiwa.
4. pressan jaridar minti 10 na kowane ɗayan zai taimaka don ƙarfafa tsokoki na ciki da ƙirƙirar latsa madaidaiciya.
5. Don darussan, kawai za ku buƙaci dumbbells da Katifa.
6. Shirin ya dace da duka masu farawa da waɗanda suka riga suka yi tare da dacewa. Don rage nauyin da za ku iya horarwa ba tare da dumbbells ba.
7. Bidiyon shine fassara zuwa harshen Rashanci.
fursunoni:
1. Shirin ya kunshi motsa jiki guda daya, don haka babu damar ci gaba. Bugu da kari, wannan karfin zai iya gundura da sauri.
Hanyar matrix Workout Kathy Smith tana da inganci sosai: kuna amfani da iyakar tsokoki kuma kuna ƙona ƙarin adadin kuzari. Tare da taimakon wannan shirin za ku iya don rasa nauyi da samar da kyakkyawar jiki mai ƙarfi.
Duba kuma: Kathy Smith: hanyar matrix-2. Energyarfin tafiya don asarar nauyi.