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Muna ci gaba da sanar da ku shirye-shiryen wutar lantarki Kate Frederick. Juya darasin don ƙarfafa tsokoki na ƙafafu da kafadu Jerin horo na Kafa da Kafadu Slow & Heavy. Aiki mai jan hankali tare da juriya zai taimake ka ka gina jiki mai ƙarfi.
Bayanin shirin Slow & Heavy: kafafu & Kafadu
Kate Friedrich ta haɓaka jerin ƙarfin horo, Slow & Heavy don ƙarfafa dukkan rukunin tsoka na jiki. Munyi magana a baya game da shirin Kirji da Baya (kirji da baya), wanda shima Slow & Heavy ne. A cikin wannan jerin duk azuzuwan yanayi ne na yanayi kuma suna tafiyar dasu a hankali zuwa iyakan iyaka. Tare da motsa jiki kafafu da kafaɗun kafa zaku ƙarfafa tsokokin cinyoyi, gindi da kafaɗu. Wannan shine hadadden tsari ga wadanda suke son samun 'yan wasa sun dace da jiki.
Shirin yana ɗaukar awa 1, amma an raba shi biyu minti 30 sassa.
A farkon rabin aji, zakuyi aiki tsokokin kafafu da gindi. Kuna jiran wadannan darussan:
- Hanya huhu tare da dumbbells
- Squats
- Baya huhu tare da dumbbells
- Huhun huhu tare da barbell
- Hannun gefe tare da dumbbells
- Squats tare da dumbbell tsakanin ƙafafunku
- Dagawa kan safa
A rabi na biyu dole ne ku yi motsa jiki don tsokoki na kafadu:
- Dagawa dumbbells yayi a gabansa
- Kiwo dumbbell a hannu
- Juyawar dumbbells a cikin gangare
- Dumbbell benci latsa zaune
- Daga dumbbells daga kwance kwance a layi ɗaya da jiki
Don gudanar da shirin kuna buƙatar saitin dumbbells da motsa jiki na ƙwanƙwasa ƙafafu. Yayin darussan a hankali ku bi dabarun yin atisaye kuma tabbatar da hakan tattara hankalin tsokokiwaɗanda ake amfani dasu yayin aji. Ayyukan motsa jiki da aka yi ba don sauƙaƙa horo ba da kuma ƙara yawan kayan aiki na tsokoki. Matsayin wahalar shirin ya dogara da nauyin dumbbells da barbells.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Shirin kafa da kafaɗu ne musamman zai yi kira ga waɗanda suke so don yin famfo gindi da ƙafafu. Aikin dumbbells da barbell zasu sanya maka sifa mai lankwasa da na roba.
2. A cikin aikin da aka gabatar da babban hadadden poluchasovy don kafadu, wanda zaku buƙaci dumbbells kawai.
3. Zaku koya dukkan motsa jiki na asali na waɗannan ƙungiyoyin tsoka guda biyu waɗanda zasu taimaka muku da horo kai tsaye a cikin dakin motsa jiki ko a gida.
4. An rarraba shirin zuwa sassa biyu masu zaman kansu, mintuna 30 kowannensu: daban don ƙafafu, dabam don kafadu.
5. lowarfin ƙarfin aiki akan tsokoki zai taimake ka yin aiki zuwa sautin jiki da sauƙi, ba nauyi ba, kamar yadda yawanci yake faruwa tare da motsa jiki na gida.
6. A cikin shirin babu zuciya, Kafafu & Kafadu - wannan zalla ƙarfin wuta ne. Zai yi kira ga waɗanda ba sa son ajin wasan motsa jiki.
fursunoni:
1. Da fatan za a lura cewa wasu motsa jiki, misali squats na iya kara girman kwatangwalo.
2. Ka za a buƙaci sanda kuma zai fi dacewa wasu dumbbells na nauyi daban-daban.
Strengthaunar ƙarfin horo kuma kuna son ginawa kyakkyawan jikin tsoka? Kate Friedrich za ta yi farin cikin taimaka muku da wannan. Ayyukanta na motsa jiki, Slow & Heavy zai taimaka muku wajen fitar da dukkan manyan tsokoki na jiki, yana mai da su tsayayye, ƙarfi da ƙarfi.
Duba kuma: Manyan mafi kyawun motsa jiki don 'yan mata a gida