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Idan kana neman shirin kitse mai ga dukkan jiki, sannan kula da PeakFit Challenge tare da Michelle Dasua. Hadadden shirin kera iska mai karfi na tsawan watanni 2 ne, a wannan lokacin ne jikinka zai samu canjin da ba a taba samu ba.
Game da shirin Michelle Dosw – PeakFit Challenge
Mai ba da horo kan motsa jiki Michelle Dasua tana ba da shiri, wanda a cikin ƙarfinsa bai gaza shahararren Hauka ba. PeakFit Kalubale babban haɗin ne strengtharfin ƙarfin aiki da ɗaukar nauyin cardio. Wannan motsa jiki an tsara shi sosai da kyau. Za ku bi saitin tsaka-tsakin da ke canzawa tare da juna don iyakar asarar nauyi:
- Gabatarwa: iko ko matsakaicin motsa jiki
- Hau: kara karfi
- Girman ƙarfi: tsananin ƙarfi
- Kwancen kafa: maida
Shirin ya hada da 10 motsa jiki, kowannensu yana ba da takamaiman nau'in damuwa:
1. 1 Tsarkakakken .arfi da kuma Tsarkakakken 2arfi XNUMX (matakan wahala biyu). Strengtharfin ƙarfi mai ƙarfi tare da dumbbells da kuma faɗaɗawa. Za ku horar da baya, kirji, kafafu, hannaye da kafadu. Yayi matukar dacewa cewa layin ƙasa na bidiyo yana nuna wane ɓangaren jikin da kuke amfani dashi a halin yanzu. Tsawon minti 50.
2. Tsarkaka Cardio. Zuciya mai tsabta, ba a buƙatar ƙarin kayan aiki ba. Yawancin darasi marasa daidaituwa, abubuwan wasan kickboxing, tsalle da gudu a wurin. Tsawon minti 50.
3. ioarfin Cardio Cardarfin Cardio rearfin 1 da 2. Aerobic-ƙarfin horo, inda zaku maye gurbin aikin motsa jiki tare da dumbbells. Tsawo: Sa'a 1.
4. Dynamic Flexibility & Core Dynamics / Dynamic Sauƙaƙewa & Maɓallin Dynamics. Darasi game da mikewa, shakatawa da murmurewar tsoka, kuna buƙatar mai faɗaɗawa. Tsawon minti 30.
5. Cardio Tazara ƙõne. Tsarin horo na tazara. Babban lokaci, yawancin plyometric da fashewar zuciya. Ba'a buƙatar kayan aiki, tsawon lokacin awa 1.
6. Koina/Wani lokaci motsa jiki. Wani horo na tazara, tsawan mintuna 45 kawai.
7. Mahimmanci kuzarin kawo cikas. Darasi don manema labarai. Ana gudanar da motsa jiki duka daga yanayin da ake ciki kuma daga tsaye. Kuna buƙatar mai fadadawa. Tsawon minti 20.
8. Fit gwajin. Yi la'akari da ci gaban ku: yi gwajin gwaji kafin shirin da bayan watanni 2. Sakamakon zai baka mamaki.
Shirin yana ɗaukar tsawon watanni 2, yayin da zaku sami sakamako mai girma: zaku iya rasa nauyi kuma ku gina ƙarfi. Don darasi tare da Michelle Dozois ana buƙatar dumbbells da fadada. Siffar wannan shirin shine motsa jiki masu ƙarfi waɗanda aka tsara don ƙananan maimaitawa. Don haka kar a ji tsoron ɗaukar dumbbells da aka yi amfani da suonnauyin lesego (misali, kilogiram 3-4). Qualityarfin wutar lantarki mai inganci babbar fa'ida ce ta PeakFit Challenge kafin wannan wasan motsa jiki Sean T, inda akasari akeyin motsa jiki.
Fa'ida da rashin fa'idar shirin
ribobi:
- PeakFit Challenge cikakken hadewa ne na horo na aiki, mai ƙona kitsen ciki da plyometric. Za ku rage kitse kuma ku ƙarfafa tsokoki a cikin mafi kankanin lokaci.
- Cikakken shiri ne na dukkan jiki. A tsakanin watanni 2 za ku yi 10 motsa jiki da dama.
- Kyakkyawan bidiyo: kasan la akari da wane bangare na jiki kake motsa jiki. Dangane da bugun zuciyar da aka ba matakin mahimmancin motsa jiki. Hakanan zaka iya ganin ƙidaya da tazarar kallo.
- Misali, idan Rashin hankali yana yiwuwa a lura da kyakkyawar fa'ida game da motsa jiki, to Michelle Dozois tana ba da horo mai ƙarfi tare da dumbbells.
- C PeakFit Kalubale zaku iya don bunkasa ƙarfin zuciyar ka.
- Michelle Dozois tana ba da darasi na ban mamaki da haɗuwa da wasan ƙwallon ƙafa wanda zai taimaka muku don motsawa daga daidaitattun abubuwan da suka riga kuka gundura.
- Wannan shirin zai zama babban zaɓin matsakaici idan har yanzu baku shirya don Hauka ba, amma kun rigaya ya wuce matsayin aikin Jillian Michaels
- Duk da cewa kocin mace ce, shirin ya dace da maza.
fursunoni:
- An tsara shirin ba don farawa ba. Dole ne ku sami horon farko na jiki, alal misali, yi aiki tare da Jillian Michaels.
- Choungiyoyin rikitarwa da haɗuwa mai ban mamaki kara wahalarwa kuma tuni shirin mai wahala.
- Aji tare da Michelle Dozois suna ba da damuwa sosai a kan gwiwoyi. Yi aikin sneakers masu kyau kawai.
- A wasu motsa jiki za ku buƙaci mai faɗaɗawa. Amma idan kuna so zaku iya maye gurbin motsa jiki tare da mai daɗa kirji don motsa jiki tare da dumbbells.
Ra'ayoyin kan wasan motsa jiki tare da Michelle Dosw daga PeakFit Challenge:
Idan kuna neman motsa jiki mai ƙarfi, amma ba a shirye kuke ba don Hauka tare da Shaun T ya kamata ku gwada wannan shirin Michelle Dasua. 2 watanni na motsa jiki na yau da kullum, zaku canza jikin ku, ƙarfafa tsokoki, ƙone kitse mai yawa da kuma hanzarta metabolism.
Karanta kuma: Manyan shirye-shirye 30 don farawa: inda zaka fara samun horo a gida.