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Kuna son ɗaukar ɗayan ƙungiyar tsoka kawai? Ko bincika gajeren zaman horo a tsakanin? Muna ba ku wani hadadden zaman minti 5 daga Denise Austin don haɓaka dukkan jikin da ke da suna mai magana: “Abin!”.
Bayanin shirin Denise Austin: abin da muke buƙata
Complex Denise Austin an tsara shi ne don nuna aiki akan yanayin jikinka. Ya haɗa da motsa jiki 10 wanda zai ɗauki mintuna 5 kawai kuma ya haɗa da motsa jiki don takamaiman kungiyoyin tsoka. Kuna son yin aiki kawai a yankin yankin iska? Don Allah. Akwai sha'awar yin famfo ta baya? A cikin shirin akwai motsa jiki don tsokoki na baya. Ko wataƙila kuna damuwa game da cinyoyin ciki? Inara cikin tsarin motsa jiki na motsa jiki kawai ga waɗancan sassan jikin da ke son haɓaka.
Don haka, shirin “daidai ne!” kunshi na motsa jiki 12 na tsawon minti 5. A cikin kowannensu zakuyi atisaye da yawa waɗanda ke ƙarfafa takamaiman ƙungiyar tsokoki. Kuna iya yin duka biyar a jere, kuma zaɓi zaɓi mafi ban sha'awa a gare ku:
- Dumama
- Chest
- Makamai (biceps + triceps)
- kafadu
- Back
- Kayan daji
- Gaba da bayan cinyoyi
- Yanayin gefen cinyoyin, yankin breeches
- Cinyoyin ciki
- Kashewa
- Daidaita abdominis
- mikewa
Shirin na tsawan minti 60, amma zaka iya zaɓarnawa za ayi a lokacin. Iyakar abin da zaka samu: koyaushe fara motsa jiki tare da dumi da bayan motsa jiki.
Don azuzuwan zaku buƙaci mafi ƙarancin saitin kayan zaɓi: kujera, dumbbells biyu, Katifa a ƙasa. Hadadden ya dace don duk matakan fasaha, amma don masu farawa ya fi kyau a ɗauki dumbbells na 0.5-1 kg. Irin wannan shirin da aka gina akan nauyin aiki, ya kamata a haɗe shi da horo na aerobic. Wannan zai taimaka wajen kona adadin kuzari da mai. Ina baku shawara ku kalli motsa jiki na motsa jiki Jillian Michaels.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Shirye-shiryen Denise Austin na “abin da kuke buƙata” zaku sami damar cimma sautin tsoka kuma toned kyau jiki.
2. Motsa jiki gajere ne sosai. Kuna iya yin minti 5 a rana ko gudanar da duk shirin, idan zai yiwu.
3. Hadadden ya kunshi duk wuraren matsala: hannu, ciki, gindi, kafafu. Kuma horo ya rarraba ta ƙungiyoyin tsoka. Misali, bawai komai kake yi a motsa jiki ba kuma ana horar da kai daban, gaba, cinya ta ciki.
4. Shirin daidai dace da sabon shiga. Na farko, duk darussan suna da saukin fahimta. Abu na biyu, daidaita tsayin darasin kai tsaye.
5. Kuna tuna da motsa jiki akan manyan ƙungiyoyin tsoka don ƙarin karatu kai tsaye a gida ko a dakin motsa jiki.
6. Kuna buƙatar kujera, Mat da dumbbells guda biyu.
fursunoni:
1. Da kyau, irin wannan hadadden ya kamata a haɗa shi tare da zaman cardio. Wannan zai taimaka muku don hanzarta aiwatar da rage nauyi.
Denise Austin kamar koyaushe yana farantawa magoya baya rai shirin duniya ga dukkan jiki. Tare da shirin “hakan yayi daidai!” zaku horar da kowane rukuni na tsoka daban kuma zaku iya kawo adadinsu cikin cikakke. Kara karantawa game da shirin Denise Austin: Siririn siriri cikin mintuna 15. Rage nauyi cikin kankanin lokaci!
Duba kuma: Ina son wannan jikin tare da Tamile Webb - yi atisaye na mintina 15 a rana.