Slim Series daga Debbie sibers: motsa jiki don jiki duka. Dace da sabon shiga!

Slim Series shiri ne daga Debbie sibers, wanda ya haɗa da 9 cikakken motsa jiki mai tasiri ga dukkan jiki. Wannan hadaddun yana iya kasancewa a matsayin kwas mai zaman kansa, da ƙari mai girma ga sauran azuzuwan ku.

Bayanin motsa jiki daga Slim Series Debbie sibers

Slim Series sun haɗa Hotunan 6 tare da tsawon lokaci na 60-100 minutes da 3 Bayyana motsa jiki tare da tsawon minti 30-35. A cikin sharhin mu ma mun hada da shirin Tsaya shi, ko da yake an dauke shi a bonus video to shirin Slim a 6. Za ka iya yin wannan video kamar yadda aka tsara daga Debbie sibers (ƙarin game da shi za a tattauna a kasa), da kuma zaɓar kowane motsa jiki.

Workout daga Slim Series ya dace da duk matakan fasaha, ko da mafari za su iya jimre da darussan. Debbie sibers yana ba da haɗin gwiwar ƙarfi da motsa jiki na motsa jiki wanda zai taimaka muku yin aiki akan sautin tsoka, ƙona mai da kuma kawar da wuraren matsala. Yawancin azuzuwan za ku buƙaci dumbbells (1-3 kg), amma wani lokacin kuna buƙatar faɗaɗa, ma'aunin ƙafar ƙafa da kujera. Ayyukan motsa jiki suna da inganci da inganci, wanda shine dalilin da ya sa shirin Slim yana da miliyoyin magoya baya a duk faɗin duniya.

• Siffata Shi Up (minti 100). A cikin wannan bidiyon za ku sami canjin wutar lantarki da sassan aerobic da aiki mai inganci akan duk wuraren da ke da matsala na babba da ƙananan sassan jiki. Kayan aiki: dumbbells, kujera (na zaɓi).

• Tabbatar da shi (minti 60). Wannan aikin motsa jiki yana daga Slim Series yana jinkirin tafiya kuma ya haɗa da aiki mai zurfi na ƙananan jiki. Debbie Sieber ya yi motsa jiki a tsaye da kwance don cikakken gyaran cinya da gindi. Kayan aiki: ma'auni (na zaɓi), kujera.

• Mix Ya Sama (minti 60). Shirin ƙona kitse wanda zai taimaka muku yin aiki yadda ya kamata akan duk wuraren da ke da matsala. Kuna jira da sauri maye gurbin juna cikin iko, motsa jiki da motsa jiki na tsaye don duk ƙungiyoyin tsoka. Kayan aiki: dumbbells, faɗaɗa.

• Sautin Yana Up (minti 60). Horowa tare da girmamawa ga jiki na sama, wanda ke faruwa a cikin babban taki. Sai dai kuma tsokar cinyoyi da duwawu suma suna cikin aikin. Kayan aiki: dumbbells, ma'aunin idon sawu (na zaɓi).

• Tsagewarsa (minti 100). Wani motsa jiki mai tsayi wanda zai ƙalubalanci jikin ku. Ya ƙunshi ko da wasu motsa jiki na plyometric. Kayan aiki: dumbbells, expander (na zaɓi).

• A kwantar da shi (minti 58). Mikewa ga dukan jiki, godiya ga abin da kuke mayar da tsoka bayan motsa jiki. Kayan aiki: kujera.

• Tsaya shi (minti 40). A cikin rabin farko na shirin kuna jiran motsa jiki da motsa jiki na jiki ga dukan jiki. Sa'an nan kuma za ku yi atisayen motsa jiki tare da fadadawa da kuma cikakken hadaddun motsa jiki akan tabarmar. Kayan aiki: faɗaɗa.

• Cardio Sculpt Express (minti 35). Har ila yau horon ya haɗa da motsa jiki da motsa jiki don yin aiki a yankunan matsala. Kayan aiki: dumbbells, expander (na zaɓi)

• Cardio Core Express (minti 30). Hadaddun, tare da girmamawa akan tsokoki na asali, da yawancin atisayen da aka yi a tsaye. Kayan aiki: dumbbells.

• Cool Yana Kashe Express (minti 30). Mikewa ga dukkan jiki. Kayan aiki: ba a buƙata.

9 zažužžukan kalanda Slim Series

Debbie sibers yayi babban kalanda Slim serieswanda ya hada da darussa 6 a mako da hutun kwana 1. Debbie kuma tayi wasu shirye-shiryen kalandawanda za ku iya amfani da shi ya danganta da burin ku. Ana fentin su a cikin kwanaki 7, amma zaka iya maimaita su cikin makonni 4-6. Bayan makonni 4-6 na horo mai tsanani (ko da wane shirin da kuka zaba) dole ne ku matsa zuwa lokacin dawowa na makonni 1-2.

1. Kalanda farfadowa: farfadowa (sauki matakin)

Don haka, muna sake jaddada cewa Debbie sibers yana ba da shawara bayan kowane makonni 4-6 na horo don shirya wani mako na farfadowa kafin block na gaba na zama. Saboda wannan ba kawai za ku rasa siffar jikinsu ba, amma za ku horar da su sosai bayan hutawa. Makon dawowar zaɓi na Slim Series shine:

• Litinin: Ajiye Shi
• Talata: Ajiye Shi
• Muhalli: Firm It Up
• Alhamis: Ajiye Shi
• Juma'a: Tone Shi Up
• Asabar: Ajiye Shi
• Lahadi: Ajiye Shi

2. Calendar farfadowa da na'ura 2: farfadowa (sauki matakin)

Wannan shine mako na farfadowa na zaɓi na biyu, wanda zai iya a kira shi da ɗan ƙara rikitarwa kuma wanda ya ƙunshi nau'in Slim a cikin 6. Wannan shirin mako-mako zai iya zama kyakkyawan zaɓi don mako na biyu na lokacin dawowa.

• Litinin: Ajiye Shi
• Talata: Fara shi, Slim & Limber
• Laraba: Tone It Up
• Alhamis: Ajiye Shi
• Jumma'a: Fara shi, Slim & Limber
• Asabar: Fara shi, kwantar da shi
• Lahadi: Ajiye Shi

3. Kalanda na Shirin Kulawa 1 (matakin matsakaici)

Idan kun yi Slim a cikin 6 kuma kuna so don kiyaye kyakkyawan sakamakon su, sannan ka tsaya kan kalandar Shirin Kulawa. Yin motsa jiki 3-4 a mako, za ku iya kula da jikin ku a cikin kyakkyawan tsari. Zuwa wannan kalanda zaku iya ƙara Cool It Off ko Slim & Limber a cikin kwanakin hutu.

• Litinin: Gyara shi
• Talata: hutawa
• Muhalli: Ci gaba
• Alhamis: hutawa
• Juma'a: Tsage shi
• Asabar: Ajiye Shi
• Lahadi: huta

4. Kalanda na Shirin Kulawa 2 (matakin matsakaici)

Wani misali na kalanda tare da manufofin iri ɗaya kamar na sama, amma a wannan yanayin, shirin ya ba da dan kara tsanani.

• Litinin: Gyara shi
• Talata: Slim & Limber
• Laraba: Tone It Up
• Alhamis: Karfafa Shi
• Jumma'a: Cool It Off ko Slim & Limber
• Asabar: Ci gaba
• Lahadi: huta

5. Kalanda Shirin Torso-Toning (matakin matsakaici)

Wannan haɗin motsa jiki za ku zama mafi mayar da hankali ga tsokoki na jiki na sama (hannu, kafadu, jiki), yayin da za a rage nauyin da ke kan ƙananan sassan jiki. Wannan zai zama babban zaɓi idan kuna son samun ɗan hutu don tsokoki na ƙafafu da gindi.

• Litinin: Tone It Up
• Talata: Ajiye Shi
• Laraba: Tone It Up
• Alhamis: Ajiye Shi
• Juma'a: Tone Shi Up
• Asabar: Karfafa Shi
• Lahadi: huta

6. Kalanda Shirin Ƙarƙashin Jiki (matsakaici zuwa matakin ci gaba)

Wannan shirin yana mai da hankali a kasan sashin jiki. Za ku yi aiki a kan dukan jiki, amma tsokoki na cinya da duwawu za su sami matsakaicin nauyi.

• Litinin: Gyara shi
• Talata: Karfafa Shi
• Muhalli: Cool Ya Kashe
• Alhamis: Karfafa Shi
• Juma'a: Ajiye Shi
• Asabar: Karfafa Shi
• Lahadi: huta

7. Kalanda Tsarin Rarraba Na yau da kullun (matsakaici zuwa matakin ci gaba)

Wannan shirin yana faruwa bisa ga makirci: aikin kwana biyu, rana ɗaya za a dawo da shi. Za ku canza kaya zuwa manyan sassan jiki da na kasa.

• Litinin: Tone It Up
• Talata: Karfafa Shi
• Muhalli: Cool Ya Kashe
• Alhamis: Tone It Up
• Juma'a: Tsarkake shi
• Asabar: Ajiye Shi
• Lahadi: huta

8. Kalanda, Shirin Horon Slim na 1 (matsakaici zuwa ci gaba)

Wannan cikakken kalanda ne wanda ya haɗa da duk manyan bidiyo daga Slim Series. Ya dace da matsakaici da matakin ci gaba.

• Litinin: Tone It Up
• Talata: Karfafa Shi
• Muhalli: Cool Ya Kashe
• Alhamis: Mix It Up
• Juma'a: Ajiye Shi
• Asabar: Tsage shi
• Lahadi: huta
• Litinin: Gyara shi
• Talata: Ajiye Shi
• Laraba: sake farawa daga Tone It Up

9. Kalanda, Shirin Horon Slim na 1 (ci gaba)

Wani sigar cikakken jerin kalanda Slim, amma ga ƙwararrun ɗalibi.

• Litinin: Gyara shi
• Talata: Karfafa Shi
• Laraba: Mix It Up
• Alhamis: Tone It Up
• Juma'a: Ajiye Shi
• Asabar: Tsage shi
• Lahadi: mikewa

Kawo kanka cikin kyakkyawan tsari tare da Debbie sibers suna yin a shirye-shiryen kalanda ko ta zaɓin motsa jiki ɗaya. Idan kun riga kun riga kun sami horo a ƙarƙashin shirin Slim a cikin 6 ko Slim a cikin Sakamako na sauri 6, zaku iya haɗa kowane bidiyo na Slim Series. don bambancin da inganci.

Duba kuma: Duk motsa jiki, Beachbody a cikin tebur taƙaitaccen bayani mai dacewa.