Met-Rx 180 babban shiri ne na musamman wanda zai taimaka muku canza jikin kwanaki 90 na horo na yau da kullun. Daban-daban da tasiri sosai na nau'in dacewa ba kawai inganta siffar ku ba amma kuma zai ba ku damar jin ci gaban yau da kullum a cikin watanni uku na horo.
Tushen horo, MET Rx 180 shine hanyar ci gaba na juriya. Yana koyar da azuzuwan kocin kasa da kasa Frank Sepe. An haɗa shirin kuma an raba ma'auni da cardio-nauyin don ku iya daidaita azuzuwan don dacewa da abubuwanku.
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
Bayanin shirin Met-Rx 180
Hadadden Met-Rx 180 an yi shi ne kawai don waɗanda ke neman sauƙi mai sauƙi da haske da motsa jiki na cardio waɗanda ke da sauƙin bi ba tare da la’akari da matakin horon su ba. Shirin da aka tsara tare da karuwa a hankali a hankali zai dace da mafari da ƙwararren ɗalibi. Complex taimaka ka rasa nauyi, inganta ingancin jiki, ba da damar tsokoki su yi sauti da kuma kawar da matsala yankunan.
Gabaɗayan halaye na horon:
- Shirin ya haɗa da motsa jiki 11, motsa jiki na cardio 3, motsa jiki 1 don abs da motsa jiki 1
- Azuzuwan suna daga 30 zuwa 60 mintuna
- An tsara hadaddun don kwanaki 90 kuma yana da matakai 3 (kwanaki 30 na kowane lokaci)
- Za ku yi sau 6 a mako tare da hutun kwana ɗaya
- Horar da isasshen matsakaicin lokaci da sauri, ba HIIT ba
- Ƙarfafa horon da aka raba ta ƙungiyoyin tsoka wanda zai taimake ka ka yi aiki a hankali a kan wuraren da aka yi niyya
- Kwas ɗin motsa jiki ya dace da maza da mata
- Shirin yana da kyau ga masu farawa, aikin motsa jiki yana ci gaba da wahala
- Idan kun kasance ƙwararren dalibi to, za ku kuma yi aiki don ƙarfafa tsokoki, amma a wannan yanayin ya zama dole don amfani da dumbbells masu nauyi.
- Don motsa jiki kuna buƙatar dumbbells (ko faɗaɗa) da ƙwallon ƙafa.
Ko da a gida ko da yaushe horo a cikin dadi wasanni tufafi da sneakers. Kuma idan kuna son zama m da kyau, kar a manta game da salon ku da rayuwar yau da kullun. Babban kewayon kyawawan siket masu kyan gani da kyan gani a nan.
Kwas ɗin yana ɗaukar kwanaki 90 kuma ya haɗa da matakai 3, yana ɗaukar kwanaki 30. Kashi na farko (Conditioning) an tsara shi don shigarwa mai laushi a cikin tsarin horo, don haka ko da masu farawa za su iya daidaitawa da horo. Kashi na biyu (Siffa) da nufin toning jikin ku, matakin ƙarfin motsa jiki yana ƙaruwa. Kashi na uku (Ma'anar) wani nauyi mai tsanani. Yana mai da hankali kan ƙirƙirar ƙwayoyin tsoka, wanda zai ba ku damar haɓaka metabolism da ƙona ƙarin adadin kuzari ko da bayan ƙarshen shirin.
Raba cikin matakai 3 da tunani sosai yanzu, don jure wa kwanaki 90 irin wannan horo yana da wahala sosai. Kuma lokacin da kuka mai da hankali kan ɗan gajeren lokaci na kwanaki 30 kuma ku san abin da kuke buƙata don shawo kan wannan ɗan gajeren lokaci kawai, shirin yana da alama ba ya gajiyawa.
Ayyukan motsa jiki Met-Rx 180:
- Shirin ya bambanta sosai, za ku sami bidiyo 16 daban-daban
- Motsa jiki da nufin rage nauyi da sautin jiki
- Akwai shirye-shiryen kalanda na zama na kwanaki 90
- An tsara hadaddun a cikin matakai 3 tare da ci gaba a hankali
- Za ku yi aiki da kyau don ƙara ƙarfi da haɓaka juriya na zuciya, da ƙarfafa tsokoki
- Matsayin wahala ya dace da yawancin ɗalibai: don masu farawa da ƙwararrun 'yan wasa.
Daga cikin minuses za a iya lura da gaskiyar cewa idan aka kwatanta da mafi yawan motsa jiki na gida hadaddun Met-Rx 180 na iya zama kamar mai sauƙi kuma mara amfani. Don haka idan kuna amfani da motsa jiki mai saurin kitse, dacewa da lafiyar Frank Sepe ba za ku iya jin daɗi ba. Amma ga matakin firamare da sakandare da kuma waɗanda ke son yin famfo shirin ƙarfin su ya dace da ku. Amma idan aikin motsa jiki na cardio zai yi kama da tsananin isa don nauyi za ku iya maye gurbin su a kowane mataki na shirin.
Duk horo na Met-Rx 180
Don haka, shirin Met-Rx 180 ya haɗa 11 ƙarfafa horo 3-4 motsa jiki a kowane lokaci, 2 classic cardio motsa jiki, 1 cardio motsa jiki dangane da kickboxing, 1 motsa jiki don abs da 1 motsa jiki mikewa. An tsara kalanda na azuzuwan don kwanaki 90, motsa jiki 6 a mako tare da hutun kwana ɗaya ranar Lahadi.
- A cikin kashi na farko suna jiran ku horon ƙarfi don cikakken jiki (Sau 3 a mako), motsa jiki na cardio (Sau 2 a mako) da horon kickboxing (Sau 2 a mako). Za a ƙara azuzuwan da ɗan gajeren bidiyo tare da mikewa don shimfiɗa dukkan jiki.
- A kashi na biyu kuna jiran horon ƙarfi, rushewar ƙungiyoyin tsoka (Sau 4 a mako), motsa jiki na cardio (Sau 3 a mako), horon kickboxing (Lokaci 1 a mako). Hakanan ana haɗa azuzuwan ta hanyar mikewa.
- A kashi na uku Hakanan zai haɗa da horarwa mai ƙarfi, rugujewar ƙungiyoyin tsoka (Sau 4 a mako), motsa jiki na cardio (Sau 3-5 a mako), kickboxing motsa jiki (Sau 2 a mako), AB motsa jiki (Sau 2 a mako). A cikin wannan lokaci nauyin yana ƙaruwa a kowane mako. Hakanan ana samun ƙarin azuzuwan ta hanyar mikewa sau 2 a mako.
Mataki na farko:
- Yanayin Gyaran Jiki 1: Jimlar Jiki (minti 55)
- Yanayin Gyaran Jiki 2: Jimlar Jiki (minti 52)
- Yanayin Gyaran Jiki 3: Jimlar Jiki (minti 40)
Na biyu:
- Siffar Ayyuka 1: Kafadu, Triceps, Abs (minti 43)
- Tsarin Ayyuka na 2: Baya, Abs (minti 35)
- Siffar Ayyuka 3: Ƙananan Jiki (minti 32)
- Siffar Ayyuka 4: Kirji, Biceps, Ab (minti 39)
Mataki na uku:
- Ma'anar motsa jiki 1: kafadu, Triceps, Abs (minti 51)
- Ma'anar motsa jiki 2: Baya, Abs (minti 38)
- Ma'anar motsa jiki 3: Ƙananan Jiki (minti 37)
- Ma'anar motsa jiki 4: Kirji, Biceps, Abs (minti 53)
Gabaɗaya horo ga kowane matakai:
- Dabarun Cardio 1 (minti 33)
- Dabarun Cardio 2 (minti 35)
- Kickboxing (minti 33)
- Babban Abs (minti 22)
- Miƙewa & Wartsakewa (minti 17)
Kuna iya koyaushe inganta shirin motsa jiki wanda aka yi don dacewa da fasalulluka ta hanyar maye gurbin ko ƙara motsa jiki dangane da bukatunku. Duk da haka, ya kamata a lura cewa shirin Met-Rx 180 yana ba da kalandar da ta dace sosai, wanda ba ya buƙatar gyare-gyare da ƙari daga waje.
Hadadden Met-Rx 180 zai taimaka muku wajen canza jiki da kyau da inganta surar jikin ku a gida. Haɗuwa da araha da ingantaccen cardio da horar da ƙarfi ya sa shirin ya dace da masu farawa da ƙwararrun ɗalibi. Ji ƙarfi, koshin lafiya da aiki tare da Frank Sepe da kwas ɗin motsa jiki na duniya don kowa da kowa!
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