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Kuna neman inganci horo don tsokoki na ciki? Gwada shirin STS Ab Circuits tare da mashahurin mai ba da horo Keith Friedrich. Karatun darasi na mintina ashirin akan tsokoki na ciki zasu taimaka muku samun ciki mai kyau da kuma ɓacin rai.
Bayanin horar da jijiyoyin ciki tare da Kate Friedrich
Kate Friedrich ta saki gaba ɗaya sabon shiri. Ta bincika a hankali game da ƙirƙirar cikakken labaru kuma ta haɓaka kwas ɗin motsa jiki, wanda ke ba da horo da yawa don tsokoki na ciki. A ɗayansu, Kate ta ɗauki tushen Pilates, a ɗayan - yoga, na uku - motsa jiki tare da ƙwallon ƙafa, motsa jiki huɗu tare da ƙwallon likita. Shirin yana da zama shida, kowannensu ya ƙunshi motsa jiki kawai ga tsokoki na ciki.
Don haka, shirin ya haɗa da azuzuwan masu zuwa:
1. Pilates Bisa Abs. Darasin yana ɗaukar mintuna 18, ba a buƙatar ƙarin kayan aiki. Dukkanin motsa jiki ana yin su daga matsayi mai yuwuwa, suna dogara ne akan abubuwa na Pilates.
2. Yoga Bisa Abs. An tsara horon don mintina 15, ba a buƙatar ƙarin kayan aiki. Yawancin abubuwan da aka karɓa daga yoga. A cikin rabi na biyu na darussan sun haɗa motsa jiki daga matsayi na plank, wanda yake da tasiri musamman ga yan jarida.
3. nauyi da kuma faranti Abs. Horarwa tare da tsawon mintuna 18 don motsa jiki, kuna buƙata faranti na takarda don zame ƙafafun ƙetaren falon. Kuma, daidai da haka, kowane bene mai santsi. Idan baka da shi a cikin jari, zaka iya yin mintuna goma na farko kawai. Sun haɗa da motsa jiki masu amfani a kan ciki don ƙwayoyin lumbar, ba a buƙatar ƙarin halayen.
4. Stability ball Abs. Horon yana ɗaukar minti 20 kuma don yin wasan ƙwallon ƙafa da ke daidai. Idan kana da dama, tabbas ka sayi wannan sifa ta wasanni. Zai sa wasan motsa jiki ya bambanta.
5. A'a Kayan aiki Abs. Darasi ba tare da ƙarin kayan aiki ba, tsawon minti 17. Akwai su da yawa saba motsa jiki a kan latsa. A rabi na biyu na shirin bidiyo kuna jiran motsa jiki daga matsayin plank.
6. Medicine ball Abs. Motsa jiki na minti 19 tare da kwallon likita. Yawancin motsa jiki ana yin su ne daga tsaye. Don horo kana bukatar aboki, azaman motsa jiki a rabi na biyu na shirin da aka yi bibbiyu.
Kamar yadda kake gani, rashin bambancin da kake ji. Kowane ɗalibi zai sami damar samun horon da ya dace. Kate Friedrich koyaushe tana ƙoƙari ta kusanci kwasa-kwasan motsa jiki tare da babban hali. Aikinta na tsokoki na ciki yake yi ba daga waɗanda zamu iya cewa: duk mun gani a wani wuri.
Koyaya, wannan shirin shine mafi kyawun amfani azaman ƙarin kaya. Misali, kuna motsa jiki akan wasu kudi na bidiyo, amma baku da isasshen tashin hankali na tsokar ciki. Zai hada da darussa 2 tare da Kate Friedrich a cikin shirin motsa jiki na mako-mako kuma kuna da tabbacin inganta sakamakonku. Ka tuna cewa lebur ciki bai isa kawai don lilo da latsawa ba. Kuna buƙatar bin abincin kuyi aikin motsa jiki.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Bayarwa 6 daban-daban zaɓuɓɓuka saboda horar da tsokoki na kirji, daga abin da zaka zabi wanda kake so ko canzawa tsakanin su.
2. Ingantaccen aiki tsokoki na ciki daga kowane bangare.
3. Godiya ga faɗin Arsenal na atisayen da ke amfani da Kate Friedrich, kuna kuma aiki da ƙwayoyin lumbar.
4. Abubuwan motsa jiki na yoga da Pilates tare da ƙwallon motsa jiki suna ƙara nau'ikan motsa jiki na yau da kullun.
5. Tsawon horar da jijiyoyin ciki tare da Kate Friedrich - 15-20 minti. Themara su cikin tsarin lafiyar ku kuma ku sami ciki mara kyau.
fursunoni:
1. Domin uku daga cikin darussa shida da aka gabatar buƙatar ƙarin kayan aiki (kwallon kwalliya, kwallon magani, faranti na takarda).
2. Shiri ne mai dogaro, ya fi dacewa azaman ƙarin kaya akan latsawa.
3. Idan kuna neman cikakkiyar hanya don horar da tsokoki na ciki, gani, alal misali, shirin Killer Abs tare da Jillian Michaels.
Shirin don latsawa tare da Kate Friedrich cikakke ne ga waɗanda suke nema karin damuwa akan tsokoki na ciki. Idan kanaso ka kara karfin wutar lawan ka bayan motsa jiki, kayi wadannan motsa jiki sau 2-3 kawai a mako kuma sakamakon ba zai ci gaba da jira ba.
Duba kuma: Yaya ake rasa nauyi a cikin gida a cikin wani ɓangare na jiki?