Bob Harper ya gabatar da shirye-shirye masu tsanani guda biyu don ƙona kitse da ƙara sautin jiki. Za ku yi aiki tare da nauyi don matsakaicin nauyin tsokoki kuma ƙirƙirar adadi mai toned.
Bayanin Bob Harper kettlebells
Daidaitaccen aiki tare da ma'auni na iya zama mafi inganci fiye da na'urar kwaikwayo mafi ci gaba. An tsara horon Kettlebell don ƙona mai, inganta ƙarfin tsoka da samuwar sifofi. Bob Harper ya haɓaka wani shiri mai tsanani tare da ma'aunin nauyi wanda zai taimaka don kalubalanci jikin ku don shawo kan tudun ruwa da busa jiki daga kaya. Yin amfani da juriya na jikin ku da aikin inganci tare da ma'auni, za ku iya gina cikakkiyar adadi.
Shiri biyu na mintuna 50, Jikin Kettlebell Sculpted da Kettlebell Cardio Shred, duk da bambance-bambance a cikin sunan, an gina su akan ka'ida iri ɗaya. Suna wakiltar babban tsanani tsakanin horo - tushen cardio da motsa jiki mai ƙarfi don iyakar adadin kuzari. Ta hanyar yin aiki tare da ma'auni, shirin yana faruwa a cikin babban taki, don haka za ku ƙara ƙarfin zuciya. Bob Harper yana amfani da motsa jiki masu inganci tare da juriya don samar da jiki mai roba.
Don azuzuwan za ku buƙaci nauyin kilogiram 2.5 da sama. Idan ba ku da irin wannan kayan aikin wasanni, zaku iya maye gurbin dumbbell. Duk da haka, a cikin wannan yanayin, rasa sakamako na musamman tare da nauyi, amma amfanin shirin zuwa adadi zai kasance mai girma. Yana da mahimmanci a lura cewa Jikin Sculpted da Cardio Shred ya dace da ɗalibin ci gaba. Bob Harper a cikin ayyukan horo nauyi mai nauyi ga jiki, don haka kuna buƙatar ku kasance masu shirye don gwada jikin ku. Idan kun kasance mafari, to, a madadin ku duba shirin Jillian Michaels tare da ma'auni.
Ribobi da rashin amfani da shirye-shiryen
ribobi:
1. Horon da ma'auni yana sanya kaya matsakaicin adadin ƙungiyoyin tsoka. Musamman da kyau za ku iya ƙarfafa latissimus dorsi, gluteus Medius da tsokoki na psoas.
2. Ta hanyar waɗannan shirye-shiryen, Bob Harper, ba wai kawai za ku iya rasa nauyi da rage nauyi ba, amma har ma da goge jikin ku.
3. Duka atisayen da aka gina a cikin salon tsaka mai tsayi wanda shine hanya mafi inganci don yaƙi da kiba.
4. Waɗannan azuzuwan suna ba da matsala mai tsanani a jikin ku. A cikin minti 50 za ku iya ƙone fiye da adadin kuzari 500.
5. Bob ne duka aerobic, da ƙarfin horo. Za ku gudanar da darussa yadda ya kamata kuma za ku iya kawar da wuce haddi nauyi.
6. Horon Kettlebell yana da lafiya, yuwuwar rauni a horo yana da ƙasa kaɗan.
Platform BOSU: menene shi, fa'ida da rashin kyau, mafi kyawun atisaye tare da Bosu.
fursunoni:
1. Don horarwa za ku buƙaci kettlebell. Tabbas, ana iya maye gurbin dumbbells, amma a wannan yanayin, tasirin ba zai zama babba ba.
2. Classes sun dace don matakin ci gaba. Idan kun fara yin motsa jiki, duba wasan motsa jiki Bob Harper beginners.
Bob Harper yana ba ku nutsewa cikin horon ƙarfi inda babban kayan aikin ku zai zama nauyi. Fara haɓaka ƙarfin aikin ku kuma kawar da sagging a cikin jiki tare da shirye-shiryen Cardio Shred da Jikin sassaka.
Hakanan karanta: Yoga mai ƙarfi tare da Bob Harper don asarar nauyi.