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Ana iya kiran Amurka cibiyar masana'antar motsa jiki: yawancin horarwar bidiyo da kociyoyin Amurka suka kirkira. Saboda haka, don cikakken fahimtar shawarar su a lokacin aji, kuna buƙatar sanin Turanci.
Amma a lokaci guda don horarwa da ƙoƙarin fahimtar harshen da ba na asali ba yana da wuyar gaske. Bayar ku shirye-shirye daga manyan masu horar da motsa jiki, waɗanda aka fassara zuwa harshen Rashanci.
Duk horon, an fassara shi zuwa harshen Rashanci
An saki wasu motsa jiki na DVD a Rasha, saboda haka an fassara su zuwa harshen Rashanci. A cikin wannan labarin za mu tattauna game da Shirye-shirye 30 waɗanda aka ba ku tabbacin samun kyakkyawan tsari da su. Hanyoyin haɗi na iya zuwa ƙarin cikakken bayanin darussan bidiyo, fasali da fa'idodin su.
Horo a cikin harshen Rashanci daga Denise Austin
Mafi faɗin zaɓi na shirye-shirye tare da fassarar zuwa harshen Rashanci ana bayarwa daga Denise Austin. Idan kun kasance sabon zuwa dacewa, fara da shirin "Rashin nauyi mai sauri": ya ƙunshi hadaddun aerobic da ƙarfi. don kawar da wuce haddi nauyi. Amma idan kun riga kun wuce horo na farko kuma kuna son sakamako mai sauri, gwada hanya: sansanin horo: rasa nauyi a cikin makonni 2.
Yi Denise Austin kuma an tsara shirin don aiki mai aiki akan duk wuraren da ke da matsala: Rage Yankunan Fat ɗin Mata. Kuma wanda ke neman motsa jiki na cardio don ƙona kitse da haɓaka metabolism, zaku iya gani: yankin makamashi. Inganta metabolism. Denise kuma ta shirya hadaddun ga mata masu juna biyu zuwa jikin ku ya kasance cikakke ko da lokacin ɗaukar yaro: Fitness lokacin daukar ciki.
Amma wuri na musamman a Denise Austin shiri ne da aka gina akansa aiki mai annashuwa da tattara hankali a jikin ku. Mai horarwa ya haɓaka darussa masu tasiri da yawa dangane da abubuwan yoga da Pilates don sanya fom ɗin ku na roba da toned. An fassara motsa jiki na gaba zuwa harshen Rashanci:
- Yoga ta Denise Osti don siriri jiki
- Yoga don cinya da gindi
- Yankin makamashi. Hankali, Jiki da Ruhi.
- Pilates ga kowa da kowa Denise Austin
Jillian Michaels motsa jiki a cikin Rashanci
Ana iya kwatanta Jillian a matsayin mafi mashahuri koci a Rasha: bidiyon sa na hadaddun suna cikin buƙatu sosai saboda ingancinsa. Slim adadi a cikin kwanaki 30 - daya daga cikin shahararrun shirye-shirye Jillian Michaels in Rashanci. Daga gare ta, da yawa sun fara shiga cikin motsa jiki na gida. Hadaddiyar motsa jiki guda uku waɗanda zasu so kowa.
Jillian Michaels ya ɓullo da wani m cardio trenirovku ga nauyi asara, wanda ya gudanar ya kama zato na mutane da yawa: bugun up your metabolism. Tare da taimakonsa, za ku iya rasa nauyi kuma ku rage girman jiki. Amma idan kuna so ku inganta siffar ku kuma ku gina tsoka, to ku kula da shirin tare da dumbbells Babu matsala, akwai kuma a cikin Rashanci.
Shahararriyar Jillian Michaels da hadadden Flat ciki a cikin makonni 6 ga waɗanda ke son cimma cikakkiyar latsawa. Idan kuna da kettlebell, gwada horon ƙarfin shirin don sautin tsoka.
Aikin motsa jiki Janet Jenkins a cikin Rashanci
Janet Jenkins, wanda kuma aka sani da ita Hollywood mai horarwa, ya ƙirƙiri shirye-shirye da yawa don wuraren matsalolin mutum da kuma ga jiki duka. Abin takaici, a cikin harshen Rashanci an fassara su kaɗan ne kawai. Ayyukan motsa jiki na Janet Jenkins ba kawai inganci ba ne, amma akwai ga kowa da kowa.
- Cikakken abs da gyaran cinya da gindi: 2 motsa jiki don mafi yawan matsalolin matsala.
- Kickboxing: saitin abubuwan wasanni na fama don kawar da wuce haddi nauyi.
- Haɗin motsa jiki wanda ya haɗa abubuwa na kickboxing, Pilates, yoga da aerobics.
Shirye-shirye a cikin harshen Rashanci daga wasu masu horarwa
Akwai horo a cikin harshen Rashanci da kuma daga sauran kociyoyin. Kuna iya bin hanyoyin haɗin yanar gizon don ƙarin cikakkun bayanai na waɗannan rukunin gidaje.
Katie Smith:
- Hanyar Matrix: ingantaccen motsa jiki ga jiki duka
- Hanyar Matrix-2: ikon tafiya don asarar nauyi
- Motsa jiki don cikakkiyar kwatangwalo da gindi tare da mataki
- Pilates tare da Kathy Smith don ingantaccen asarar nauyi
Cindy Crawford:
- Yadda ake samun kamala
- Sirri ga cikakken adadi
- Sabon girma: mayar da adadi bayan haihuwa
Sauran kociyoyin:
- Rashin hankali: matsananciyar motsa jiki daga Shaun T
- Fitness Joey bull ballet a cikin Rashanci
- Motsa jiki don masu farawa: tabbatacce, mai sauƙi da inganci
- Pilates don farawa tare da Michelle Dasua
- Shirin Pilates tare da Lara Hudson
- Pilates na gargajiya don jiki mai lafiya
- Kyakkyawan a cikin mintuna 10 tare da Cindy Whitmarsh don masu farawa
- Dosha yoga: shirin Himalayya don jituwar jiki da ruhi
Idan kun san wasu horo tare da fassarar cikin harshen Rashanci, rubuta mana game da shi a cikin maganganun da ke ƙasa - za mu ƙara su zuwa wannan labarin.
Hakanan karanta: Manyan shahararrun tashoshin youtube guda 10 kan dacewa a gida cikin Rashanci.