Bayani na motsa jiki Denise Austin: kashi na biyu

Irin waɗannan shirye-shirye iri-iri kamar Denise Austin ba zai iya yin alfahari da aƙalla koci ɗaya ba. Ta yi nasarar mamaye dukkan bangarorin, farawa da rhythmic aerobics da ƙare ikon yoga.

Domin a cikin nau'ikan motsa jiki iri-iri Denise Austin yana da sauƙin asara, muna ba ku taƙaitaccen bayani game da manyan shirye-shiryen sa don rasa nauyi. A kan hanyoyin haɗin yanar gizon, zaku iya zuwa ƙarin cikakken bayanin kowane hadaddun. Kwanan nan akan gidan yanar gizon mu ya buga sashin farko na ayyukan bita Denise Austin. Kada ku rasa!

Aikin Denise Austin: daga wasan motsa jiki daga Pilates

1. Aikin motsa jiki na motsa jiki mai ƙonewa (Quick Burn Cardio)

Ga wadanda suke so su rasa nauyi da kuma kawar da wuce haddi nauyi, ya kamata ka kula da Quick Burn Cardio. Wannan shirin na mintuna 50 an gina shi akan ƙa'idar horon tazara: koyaushe kuna haɓaka taki zuwa max don ƙona ƙarin adadin kuzari. A cikin rabin na biyu na shirin, kuna buƙatar dumbbells don motsa jiki don yin aiki da tsokoki waɗanda za su canza tare da sassan aerobic. Wannan shine mafi mafi kyawun motsa jiki don asarar nauyi da siffata kyakykyawan adadi.

Kara karantawa game da Quick Burn Cardio ..

2. Sansanin horo: rasa nauyi a cikin makonni 2 (Bootcamp: Jimlar fashewar Jiki)

Idan kuna son rasa nauyi a cikin ɗan gajeren lokaci, to ku ji daɗin shirin gyrosigma "sansanin horo". Denise Austin tayi muku alkawari don cimma sakamako bayan makonni 2 kawai na horon yau da kullun. Ana gudanar da shirin a cikin hanyar gargajiya: da farko za ku sami cardio na minti 20 tare da abubuwa na kickboxing, sannan kuma minti 20 na horarwa na ƙarfafawa, kuma ya ƙare tare da gajeren gajere mai rikitarwa. Kuna iya yin wannan kwas ɗin fiye da makonni biyu har sai kun isa sakamakon da ake so.

Kara karantawa game da Bootcamp: Jimlar fashewar Jiki..

3. Slim Figure na mintuna 15 a rana (Get Fit Fast)

Kyakkyawan motsa jiki ga waɗanda ba su da lokaci mai yawa akan dacewa. Kwas din ya kasu kashi uku: na tsokar ciki da baya, tsokoki na hannuwa da kafadu, cinyoyi da gindi. Bi da bi, kowane daga cikin wadannan shirye-shirye ya haɗa da matakan wahala 3, kowane matakin yana ɗaukar mintuna 15 kawai. Irin wannan tsari na hadaddun ya sa ya zama mai mahimmanci da sassauƙa: zaka iya haɗuwa da motsa jiki da kanka. Don motsa jiki kuna buƙatar dumbbells da Mat.

Kara karantawa game da Get Fit Fast..

4. Yoga ga dukkan jiki (Yoga Body Burn and Fat-Blasting Yoga)

Idan kun fi son horarwa wanda aiki a kan tsokoki ke faruwa a hanyar da aka mayar da hankali, to yoga ga jiki duka shine abin da kuke buƙata. Yoga ta Denise Austin zai taimaka maka ba kawai ƙarfafa tsokoki ba, har ma don samun nasara mai ban mamaki shimfidawa da daidaita kai. Kocin yana ba da yoga guda biyu masu ɗorewa kusan awa ɗaya, kusan matakin wahala iri ɗaya. Kuna iya musanya tsakanin shirye-shiryen biyu, don aiwatar da su bai kamata ku buƙaci ƙarin kayan aiki ba.

Kara karantawa game da yoga ga jikin duka..

5. Pilates don wuraren matsala (Shanƙantar da Fat Zones Pilates)

A cikin wasan motsa jiki na Arsenal Denise Austin yana da Pilates, wanda za ku yi aiki a kan duk wuraren matsala. An raba shirin cikin dacewa zuwa gajeriyar sassan mintuna 15: ciki, babba da ƙasa. Kuna iya canza su ko gudanar da hadaddun gaba ɗaya. Ana samun horon bisa ga rikitarwa: ya dace da masu farawa a cikin dacewa har ma da waɗanda ba su taɓa yin Bilatus ba. Kuna buƙatar tabarma, dumbbells masu haske da tawul.

Kara karantawa game da Shrink Your Fat Zones Pilates..

6. Pilates tare da shimfiɗa bandeji (Pilates Ga Kowa)

A wani yanayin, Pilates Denise yana amfani da kayan taimako: kujera da igiyar roba. Shirin "Pilates ga kowa" yana ɗaukar mintuna 45. A cikin rabi na farko za ku yi motsa jiki a ƙasa tare da bandeji na roba wanda ke taimakawa wajen yin aiki da tsokoki. A cikin rabi na biyu kuna yin motsa jiki a tsaye ta amfani da kujera da haɗar jiki na sama da ƙasa. Denise ya jaddada cewa ya kamata ku yi aiki a kan ingancin motsa jiki, ba adadi ba.

Kara karantawa game da Pilates Ga Kowa..

Idan ba ku yi shirin motsa jiki tare da Denise Austin ba, Ina ba da shawarar ku yi ƙoƙarin canza tsarin ikon motsa jiki tare da yoga da Pilates. Don haka, zaku ba da jikin ku maximally daidaita kaya.

Hakanan karanta: Top 10 motsa jiki na motsa jiki na gida na mintina 30.