Power Cardio & Ƙarfi Series: hadaddun gajerun motsa jiki masu ƙarfi tare da hasken Zuzka

Kuna so ku rasa nauyi, kuna yin minti 10-15 kawai a rana? Yana yiwuwa, idan ya ɗauki a mai horo Zuzka haske. Gwada hadaddun gajerun motsa jiki masu ƙarfi don jikin duka ZCUT Power Cardio & Serial ƙarfi.

Bayanin shirin ZCUT Power Cardio & Serial ƙarfi

Hasken Zuzka baya ɗaya daga cikin masu horarwa waɗanda suka fito da sabbin dabaru da horo na asali. Shirye-shiryen sa galibi sun haɗa da saitin gama gari na tabbatarwa, amma motsa jiki mai tsananin gaske. Zuzanna ta ɗauki a matsayin tushen kyawawan tsofaffin plyometrics, wanda zai sa zuciyarka ta buga da ƙone kitsen da kyau. Don kammala ayyukanta ba ma buƙatar bidiyo, zaku iya yin rikodin tsari na motsa jiki da adadin da ake buƙata na maimaitawa, kuma kawai kuyi su ba tare da la'akari da aikin akan allon ba.

ZCUT Power Cardio & Strength Series - shi ne hadadden gajeriyar motsa jiki na HIIT da aka yi niyya. ƙona calories, raguwa a cikin ƙarar da ƙwayar tsoka. Ya haɗa da jerin darussa 2: Power Cardio ( motsa jiki na cardio ) da Ƙarfin Ƙarfin (horar nauyi). Hasken Zuzka yana da taushi da kuma salon kai tsaye, ba za ta sami "hatsari" da kuma motsa jiki ba. Kocin ya koyar da daya, kuma bidiyon ya hana a kayan ado. Amma ga waɗanda suke son gajeren motsa jiki mai tsanani, inda kowane minti daya da nufin cimma sakamakon da aka saita zai dace daidai.

ZCUT Power Cardio Series

Shirin ZCUT Power Cardio Series daga hasken Suski ya ƙunshi 12 "na motsa jiki". Horowa tare da nauyin jikin kansa ba tare da kayan aiki ba. A ƙasa a cikin brackets akwai darussan da aka haɗa cikin kowane horo:

  • Aiki 1 (minti 10): Time Challenge (50 Burpees Jimlar, 10 Jump Tuka, 20 Jump Hannun, 30 Kick Tafi, 40 Jack Kicks).
  • Aiki kullum. 2 (minti 15): Time Challenge (10 Kurkuku Get ku 20 Girma squat Tsalle, 30 Side huhu Tsalle, 40 Skaters, 50 Pendulum, 60 Babbangwiwa Jumps to Plank, 70 Plyo Tsalle).
  • Aiki 3 (minti 10): 10 min AMRAP (10 Jump Jump Burpees, 10 Alfadara Kicks, 20 Crab Toe Touch, 10 Ab Splitters). Kuna buƙatar wani nau'in dandamali wanda zaku iya tsalle (na zaɓi).
  • Aiki 4 (minti 13): 5 Zagaye na Tabata Training (180° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jumps).
  • Aiki 5 (minti 10): Kalubalen Lokaci - Zagaye 4 (10 Broad Jump Burpees, Babban Kujerar Knee 20 Yatsan Yatsa, 10 Tricep Chair Dips). Don azuzuwan kuna buƙatar kujera.
  • Aiki 6 (minti 10): Minti 10 Horon Tazara (Low Jacks Flying Jump Lunges, Side Burpees, Superheroes).
  • Aiki 7 (minti 10): Minti 10 Horon Tazara ( Sumo Jump Squat zuwa Al'ada Jump Squat Side Hops, Burpee & Roll Over & Knee Hug Mountain Hawan, Plank).
  • Aiki 8 (minti 15): Kalubalen Lokaci Zagaye 3 (Burpee tare da Babban Raked Push Up 20 Jump Lunges, 20 Jump Squats).
  • Aiki 9 (minti 12): Kalubalen Lokaci Zagaye 2 na (20 Jump Squats & Lefts Lefts, Knee Hugs 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jumps, 20 Surfers).
  • Aiki 10 (minti 12): Kalubalen Lokaci Zagaye 2 (Gasar 10 180° Burpees, 20 Low Jacks, 20 Keke).
  • Aiki 11 (minti 14): Kalubalen Lokaci Zagaye 3 (Maɗaukakin Gwiwoyi 10 & Tura Ups, 10 Half Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jumps, 20 Pike Hops).
  • Aiki 12 (minti 14): Kalubalen Lokaci Zagaye 2 (10 Side Hops & 1 Competition Burpee, 20 Mountain Climbers & Kick Ups 10 Pike Jump & Side Leg Lifts).

Duk motsa jiki suna kama da juna sosai. Zuzka haske sun hada da plyometric, motsa jiki da motsa jiki, irin su tura-UPS, tsalle-tsalle, lunges, burpees, motsa jiki don haushi, da dai sauransu. Kai da kanka bidiyon "lokacin motsa jiki" yana dadewa kadan: na farko, Zuzanna ya bayyana ka'idar motsa jiki da fasaha daidai. A nan gaba za ku iya tsallake wannan sashin.

Tsarin Ƙarfin Ƙarfin ZCUT

Shirin Tsarin Ƙarfin Ƙarfin ZCUT daga Suski Lite kuma ya haɗa da 12 "na motsa jiki". Don duk darussan kuna buƙatar dumbbells guda biyu (2 kg), kuma a wasu bidiyon, za ku kuma buƙaci kujera (zaka iya amfani da dandamalin mataki). A ƙasa a cikin brackets akwai darussan da aka haɗa cikin kowane horo:

  • Aiki 1 (minti 11):Time Challenge 2 Zagaye (10 Ma'aikata, 10 Hudu-Point Punch, 100 Side Hops, 50 Nauyin Squats).
  • Aiki 2 (minti 11):Time Kalubale-4 Zagaye (10 Huhun Gaba-Baya, 10 Santana Push Ups, Gasar Burpees 10).
  • Aiki 3 (minti 15):Time Kalubale - 4 Zagaye (10 Na gaba Matsalolin Squat, 10 Side Burpees & Push Ups, 10 Pike Press Knee Tucks, 10 Lunge & Twists).
  • Aiki 4 (minti 13):Time Challenge 3 Zagaye (Squats Pistol masu nauyi 10, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
  • Aiki 5 (minti 14):Kalubalen Lokaci Zagaye 3 (Mataki 20 tare da Dumbbells, Layukan Renegade 10, Zurfin Knee Lunges 10, 20 Madadin Dumbbell Swings). Kuna buƙatar kujera.
  • Aiki 6 (minti 12):Kalubalen Lokaci Zagaye 3 (10 Burpee Step Ups, 30 Round Kicks tare da Huhu na Baya, 10 Maɗaukaki Tsakanin Tsayi tare da Tashin Ƙafa, 10 Tricep Dips tare da Ƙafar Ƙafa). Kuna buƙatar kujera.
  • Aiki 7 (minti 16):Kalubalen Lokaci Zagaye 3 (Yankan itace 24, Tsalle Tsalle 10 & Tsallake Sama, Gada na Kafa 30 tare da Dumbbells, Burpees 10 Knee Hug).
  • Aiki 8 (minti 13):Kalubalen Lokaci Zagaye 3 (Kujerar Ƙafa 30, Tafiyar Matattu 20, Lanƙwasa Sama da Layuka 12, 10 Maɗaukakin Tsayi Matakan Kasa). Kuna buƙatar kujera.
  • Aiki 9 (minti 13):Kalubalen Lokaci - Zagaye 4 (Mai nauyi 10 Squat Hops, 10 Jujjuyawar Turawa, Turawa 10 tare da Dumbbells, Gasar Burpees 10). Kuna buƙatar kujera.
  • Aiki 10 (minti 12):Kalubalen Lokaci Zagaye 2 (12 Lunge Curls with Side Lunges, 20 Plank Pulls, Dumbbell Swings 20, 20 Tricep Plank Leg Lifts, Burpees 20 Dynamic).
  • Aiki 11 (minti 14):Kalubalen Lokaci Zagaye 3 (Maɗaukakin Ƙafafun ƙafa 30, 10 Tafi Uku Tura Ups & Burpee, 20 Sit Up Twists). Kuna buƙatar kujera.
  • Aiki 12 (minti 13): Kalubalen Lokaci Zagaye 3 (Squats sama da 20 masu nauyi & Hawan ƙafar ƙafa, kujera 40 Hops, 40 Back Lunges & Knee Ups, 10 Mai Rarrafe Turawa). Kuna buƙatar kujera.

A cikin horo a cikin jerin Ƙarfin Ƙarfin Zuzka yana amfani da shi squats, lunges, planks, tura-UPS, wasu burpees, tsalle. Motsa jiki zuwa ayyukan asusun yana faruwa a zagaye da yawa (biyu zuwa hudu). Kunshe a cikin kowane bidiyo ba fiye da motsa jiki 5 ba.

Siffofin horo

Domin Power Cardio & Ƙarfi Series an haɗe azuzuwan kalandar shirye-shiryen biyu: don jerin Cardio da Ƙarfi. An tsara su don 3 watanni na horo Sau 5-6 a mako. Ba lallai ba ne ku bi jadawali, kawai kuna iya zaɓar mafi kyawun azuzuwan ku tare da hasken Zuzka kuma ƙara su cikin shirin ku na dacewa.

Kamar yadda kuke gani, yawancin bidiyon yana ɗaukar takamaiman adadin maimaitawa don kowane motsa jiki. Me za ku yi idan ba ku da lokacin cika su a cikin lokacin da aka keɓe, Zuzka? Kuna da zaɓuɓɓuka biyu: ko dai dakatar da bidiyon kuma ƙarasa adadin da ake so na maimaitawa. Ko kuma ci gaba da kocin a hankali a ƙoƙarin cika ka'ida.

Idan akasin haka kun kasance gaba da saurin kocin, bayan yin ka'idodin maimaitawa na iya ci gaba zuwa motsa jiki na gaba ba tare da jiran Suzanne ba. Ko kawai wuce ƙayyadadden adadin maimaitawa idan kuna son yin aiki tare da kocin.

Hakanan, hadadden Tsarin Cardio & Ƙarfi daga Suski Lite ya haɗa da:

  • Zazzagewar Dumi (minti 7): ɗumi mai ƙarfi da mikewar tsokoki.
  • Dynamic Cool Down (minti 7): gajeriyar tsinke da mikewar tsokoki.
  • bonus Motsa jiki (minti 10): motsa jiki na kari tare da kujera.

Ga kowane motsa jiki a tabbatar da yin dumi-duminsu da ƙugiya. Wannan zai taimaka kauce wa rauni, ƙara yawan aiki da inganta sakamakon ku. Tare da motsa jiki da ƙugiya motsa jiki zai ɗauki mintuna 25-30, watau a matsayin shirin.

Amfanin shirye-shiryen:

  • Koyarwa ta asali, ba tare da ƙidayar dumama da tsinkewa ba, yana ɗaukar mintuna 10-15 kawai.
  • Tsarin dacewa: zakuyi wasu motsa jiki (yawanci 3-4), amma matsakaicin don tsananin ƙona mai da sauri da sautin jiki.
  • Horon HIIT shine hanya mafi inganci don ƙona kitse da inganta ingancin jiki.
  • Babban adadin motsa jiki na plyometric zai taimaka maka haɓaka ikon fashewa na tsokoki da kawar da wuraren matsala, musamman a cikin ƙananan jiki.
  • Shirin ya haɗa da shirye-shiryen kalanda na azuzuwan, wanda aka tsara don watanni 3.
  • A farkon bidiyon yana nuna duk darussan, don haka za ku iya kimanta yadda kuka dace da horo na musamman.
  • Ga Power Cardio Series Zuzka hasken ku kusan ba sa buƙatar ƙarin kayan aiki. Don Ƙarfafa da Tsarin Wuta kawai suna buƙatar dumbbells kuma a cikin kujerar aji daban.
Zuzka Light ZCUT Cardio Series

Rukunin bai dace da masu farawa da waɗanda ke da matsalolin lafiya ba. Amma cikakke ga waɗanda suke son motsa jiki mai tsanani da gajeren motsa jiki. Idan kun kasance fan na shirye-shiryen a cikin salon TABATA, Da hadadden ZCUT Power Cardio & Strength Series daga Suski haske tabbas za ku so shi.

Duba kuma: Compleaddara mafari daga hasken Suski don matakan firamare da sakandare.

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