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Binciken shirin Shirye-shiryen shirin shirya bisa ga buƙatu da yawa daga masu karatu masu aminci. Wannan yana nufin cewa horon Anna Tsukur ya riga ya kafa kansa kuma ya ƙaunaci ƙawancen mutane masu hannu da shuni.
Anna Tsukur - mai horarwa daga Kiev, wacce ke haɓaka ingantattun shirye-shirye don raunin nauyi da sautin jiki. Tana kula da nata tashar bidiyo a youtube wanda tuni yana da masu biyan dubu 30. A cikin shirye-shiryensu Anna ba ya amfani da ƙarin kayan aiki, duk horarwar tana tare da nauyin jikinsa kuma ana iya yin ta a gida.
Duba kuma sauran tarinmu:
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- 20 TABATA horo cikin yaren Rasha daga Anelie Skripnik
- FitnessBlender: shirya motsa jiki uku
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe
Challengealubalen Plank daga Anna Tsukur na sati 7
Plank ɗayan motsa jiki ne masu tasiri tare da nauyin jikinsa, wanda ke amfani da mafi yawan tsokoki. Musamman tasiri zakuyi aiki da tsokoki na ciki da haushi, kafadu, hannaye, baya da gindi. Bugu da ƙari, katako na ƙarfafa ƙwayoyin ƙarfafawa waɗanda ke tallafawa kashin bayan ku. Abubuwa na yau da kullun suna rage haɗarin rauni kuma suna inganta matsayinsu.
Madauri: yadda ake aiwatar da + nau'ikan 45 na laths
Anna Tsukur tana ba da gajeren motsa jiki 7 na mintuna 8 kowanne, gwargwadon katako: katako a gwiwar hannu, katako a kan hannaye, katako na gefe, da sauye-sauyensu iri-iri. Classaya daga cikin aji aiki ne na mako guda. Wasannin motsa jiki suna da sauƙin tsari: zaku sami atisaye 3 ko 4 waɗanda ake maimaitawa sau 3 ko 4 (ya danganta da bidiyo). Motsa jiki ya wuce dakika 30, sannan sakan 10 hutawa da miƙawa zuwa motsa jiki na gaba.
Kalubalen Plank daga Anna Tsukur yana da fa'idodi da yawa:
- Ci gaba a cikin rikitarwa daga mako zuwa mako.
- Ajujuwa suna wucewa na mintuna 8 kawai.
- Darasi mai saukin fahimta da fahimta, amma mai matukar inganci da tasiri.
- Kuna iya yin waɗannan darussan ba tare da bidiyon ba, ya isa ku sami ɗan lokaci.
- Tsarin motsa jiki mai sauƙi.
- Kyakkyawan mai horarwa.
- Shirin a cikin Rasha!
Don haka, zaku sami horo na sati 7 na mintina 8, kuna buƙatar magance kowace rana. Kuna iya horarwa a kowane lokaci na rana. Da kyau, don gudanar da bidiyo na ƙalubalen bayan babban motsa jiki, zasu kasance ƙarshen ƙarshen aji lafiyar ku. Amma idan baku yi wasu ayyukan motsa jiki ba, zaku iya ɗaukar waɗannan bidiyon azaman shirin tsayayye.
Lessarancin horo Anna Tsukur ɗan gani ne mai rauni da bidiyo mai ƙarancin ƙarfi. Amma tasirin horo ba shi da tasiri.
Bidiyo daga Anna Tsukur: kalubalen Plank
Plank kalubale sati 1
Aiki: hannun taɓa kafada, taɓa gwiwa sau biyu zuwa gaban gwiwar hannu a cikin allon katako, ɗaga gindi zuwa sanda a kan gwiwar hannu.
Plank kalubale sati 2
Darasi: juya jiki gefe tare da ɗaga hannu a cikin madauri, yanayin juyawa zuwa gefe yana karkatar da ƙafafu a cikin madauri, juya gwatso zuwa katako a gwiwar hannu.
Plank kalubale sati 3
Aiki: sake durƙusa gwiwa sau biyu tare da gwiwar hannu a madauri daga mai hawa daga waje (taka ƙafa gaba zuwa tafin hannu), ɗaga ƙafafun cikin madauri a gwiwar hannu.
Plank kalubale sati 4
Aiki: kafa a cikin katako a gwiwar hannu, juyawar jiki gefe da ƙafafun kafa na waje a cikin plank (aikin da aka yi a ɓangarorin biyu).
Plank kalubale sati 5
Darasi: taɓa gwiwa gwiwa biyu a cikin madauri, ƙafar ƙafa zuwa gefe a cikin madauri a kan gwiwar hannu, tafiya gaba a cikin madaurin, ɗora hannu gaba a cikin madaurin akan gwiwar hannu.
Plank kalubale sati 6
Darasi: juya cikin allon gefe kuma taɓa ƙafafun, ɗaga kwatangwalo zuwa cikin katako na gefe, taɓa gwiwa zuwa gwiwar gwiwar hannu a gwiwar hannu.
Plank kalubale sati 7
Darasi: gindi yana taɓa ƙasa tare da ƙafafunta a tsaye, katako a tsaye a gwiwar hannu tare da ɗaga ƙafa (ayyukan da aka yi a ɓangarorin biyu)
Plank kalubale sati 8
A kwanan nan, Anna Tsukur ya saki sabon minti 8, don haka yanzu ƙalubalen da zaku iya yi makonni 8.
Darasi: jan gwiwa a hankali zuwa gwiwar hannu da kafaɗa a cikin madauri, ƙwanƙwasa ƙafafu baya da kuma gefen cikin madauri a gwiwar hannu, jawo Shin ta hannu a cikin madauri.
Wataƙila da farko ba za ku iya jure wa aikin daga farko zuwa ƙarshe ba. Babu wani abu mai ban tsoro, kowace rana za ku ci gaba kuma ku ga ci gaba da ƙarfi da juriya. A ƙarshen mako kafin matsawa zuwa wani sabon matakin, tabbas za ku iya tafiyar da dukkan minti 8 gaba ɗaya.
Shin zai yiwu a rasa nauyi tare da kalubalen Plank daga Anna Tsukur? Yin waɗannan motsa jiki a kai a kai, kuna matse tsokoki, haɓaka sautin jiki, ƙara ƙarfi da juriya. Amma don rage nauyi da kuma kawar da nauyin da ya wuce kima yana da mahimmanci a ci daidai lokacin rana, wato, a kiyaye jimillar karancin caloric ta yau.
Bayani daga mai biyan kuɗi Natalia:
Sauran horo mai ban sha'awa Anna Tsukur
Idan kuna sha'awar horar da Anna Tsukur, zaku iya gwada sauran bidiyo don yankunan matsala kuma ku rabu da nauyin nauyi.
1. Jakar Brazil: yana da lafiya ga gwiwoyi (18 min)
2. Ingantaccen motsa jiki don masu farawa (minti 23)
3. Don rage nauyi a cinyoyi (minti 10)
4. Wasan motsa jiki na Cardio ba tare da tsalle ba gudu ba (minti 33)
5. Motsa jiki don ƙananan abs (minti 14)
Koyaushe fara motsa jiki tare da dumi kuma ƙare tare da damuwa. Zaɓuɓɓuka daga Anna Tsukur:
- Dumi-dumi kafin motsa jiki (minti 5): https://youtu.be/pRpqSbxq4xo
- Ara bayan motsa jiki (minti 7): https://youtu.be/rwllzCqo27M
Gwada shirin madauri daga Anna Tsukur - mintuna 10 ne kawai a rana don siririnka, mai ƙarfi da ƙarfi. Anna kuma yana aiki ne a kan facebook, inda lokaci-lokaci ke gudanar da ƙalubale masu ban sha'awa don ƙimar nauyi. Bi bayanan ta a kan hanyoyin sadarwar jama'a.
Dubi kuma:
- 10 motsa jiki don rage nauyi ba tare da tsalle daga Ekaterina Kononova ba
- Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar
Sliming, Ciki, Baya da kugu