Bidiyo tare da Denise Austin shine hanyar tabbaci don rasa nauyi kuma kyakkyawa adadi. Idan kun riga kun wuce matakin mai farawa, muna ba ku shawara kuyi tsattsauran ra'ayi don saurin ƙona Cardio.
Bayyana aikin bidiyo tare da Denise Austin
Quick Burn Cardio horo ne na tazara don jiki duka, wanda aka gina don ƙarfin motsa jiki da motsa jiki. Denise tana gayyatarku da yin aiki tuƙuru a kan hotonta, wanda ya zama siriri kuma abin sha'awa ne. Za ku magance mummunan rauni ga kitsen jiki kuma kuyi aiki kowane yanki na jikin ku. Shirin zai zama da wahala ga masu farawa, amma don matsakaici da ci gaba, ya dace daidai.
Bidiyo mai cin kitse tare da Denise Austin ya kasu kashi 4:
- Dumama (5 minutes). Motsa jiki farawa mai laushi zai baka damar dumama tsokoki don gujewa ƙananan rauni da lalacewa. Hakanan zaku yi wasu motsa jiki na shimfiɗawa.
- Taron horo na tazara (20 minutes). Aarfin motsa jiki mai kuzari sosai tare da abubuwan wasan kwalliya, rawa, da dacewa. Yawancin tsalle-tsalle, tsalle-tsalle da zurfin nessassery ga ɗaliban aji. Ba'a buƙatar kaya.
- Motsa jiki na Cardio tare da dumbbells (20 minutes). Ya haɗa da motsa jiki masu ƙarfi waɗanda ke aiki tare da ƙungiyoyin tsoka da yawa. Ana kara darasi da motsawar motsa jiki don kiyaye bugun jini. Kuna buƙatar dumbbells.
- Stretcharshe na ƙarshe (5 minutes). Kuna kwantar da numfashin ku kuma kuyi atisayen don shakatawa da dawo da tsokoki da suka haɗu yayin motsa jiki.
Kuna iya kammala duka horar da juna, kuma zaku iya raba su cikin kwana biyu. Don cimma sakamako muna buƙatar ma'amala da shi Sau 3-5 a mako. Idan kunyi motsa jiki kuma kun fahimci cewa nauyin da aka gabatar ɗin yayi muku nauyi, to ku kalli shirin Denise Austin “Saurin nauyi”. Yana gudana akan irin wannan ƙa'idar, amma an tsara shi don horo na matakin shiga.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Wannan aikin motsa jiki ne mai kyau don asarar nauyi: ƙimar ƙarfi, motsa jiki mai ƙarfi, mai ƙona kitsen. Anyi komai don ku iya ciyarwa matsakaicin adadin adadin kuzari don motsa jiki ɗaya.
2. Bidiyo tare da Denise Austin Quick Burn Cardio ya kasu kashi biyu cikin sauki, don haka zaka iya yin minti 4 ko 30 ya danganta da iyawarka da lokacinka.
3. Motsa jiki da mai horarwar ya zaɓa, ya ƙunshi ƙungiyoyin tsoka da yawa. Za ku yi aiki a wuraren matsalar: makamai, ciki, cinyoyi da gindi.
4. Daga cikin ƙarin kayan aikin da kake buƙatar dumbbells.
5. Ko da a cikin sashin wutar lantarki Denise yana tallafawa babban bugun jini saboda motsi na yau da kullun. Za ku ƙarfafa tsokoki kuma ku ƙona ƙarin adadin kuzari.
6. An gina ɓangaren kocin-mai tsaka-tsakin kocin a cikin maɓallin rawa, don haka ya sa darasin ya zama mai ban sha'awa da kyau.
fursunoni:
1. Shirin ba don farawa bane. Idan kun kwanan nan kun fara motsa jiki kuma kun zaɓi wa kansa horo mai dacewa, duba shirin Jillian Michaels don masu farawa.
2. Denise an ɗan cika nauyin wuta darussan daidaitawa masu dacewa.
3. Saboda yawan tsalle wani nauyi ne babba a kan gwuiwar gwiwa da ƙananan baya, saboda haka kula da darussan dabarun kuma tabbatar da shiga cikin kyawawan sneakers.
Ga magoya bayan Denise Austin amma wannan horon bidiyo zai zama hanya mai kyau don isa zuwa ƙari azuzuwan matakin karatu. Shirin yana ba da kaya mai inganci akan dukkan jiki, don haka tare da atisaye na yau da kullun ku bayan wata ɗaya zaku ga sakamakon farko.
Karanta kuma: Manyan shirye-shirye 30 don farawa: inda zaka fara samun horo a gida.