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Idan kanaso ka matse jikinka, to ina baka shawara kayi motsa jiki mai inganci don dukkan wuraren da suke matsala: mai koyarda Hollywood - Cikakkar baya da gyaran cinyoyi da mara.
Cikakkar ɓoyewa da gyaran cinyoyi da gindi daga Janet Jenkins
"Cikakkar abs"
Horarwa yana jagorantar kyakkyawan mai koyarwa Janet Jenkins. Tare da ayyukanta na tsokoki na ciki zaku yi aiki jijiyoyin hanji na ciki, da tsokoki na ciki da na waje da kuma tsokoki na ciki. Don ƙaramin lokaci, an tabbatar da iyakar sakamako.
Horon yana ɗaukar mintuna 20 ne kawai, yayin da za ku yi ci gaba da yin darussan. Dukkanin motsa jiki ana yin su ne daga halin da ake ciki kuma mafi yawansu sun saba da duk wanda ya taɓa horas da tsokoki na ciki. Yayin atisaye a latsa ku saurara da kyau ga shawarwarin Janet Jenkins kar ku lalata baya ko ƙashin baya.
Idan kuna neman ingantaccen shiri don cikakkiyar jarida, Ina baku shawara ku karanta motsa jiki Jillian Michaels - Killer abs.
"Gyara cinyoyi da gindi"
Don ƙananan jiki sun kirkiro shirin gyaran cinyoyi da duwawu tare da mai koyar da Hollywood. Janet Jenkins ta ce da wannan aikin kuke ƙara matsawa gindi, cinyoyin baya, quads, cinyoyin ciki da na waje. A jerin mafi kyau darussan ga ƙananan jiki zai taimake ka ka rabu da mu breeches da flabby kafafu.
Horon yana ɗaukar mintuna 20 kuma jerin atisaye ne na cinyoyi da duwawu. A rabin farko kuna motsa jiki tsaye, na biyu kwance. Shirin ya ƙunshi mafi yawa m motsa jiki don ƙananan jiki wanda zaiyi aiki sosai tsokoki na cinyoyi da gindi. Don horo baya buƙatar dumbbells, ƙungiyoyin juriya da sauran ƙarin kayan aiki.
Idan kuna neman ingantaccen shiri don gyara cinyoyi da gindi, za mu kuma ba ku shawara ku ga aikin motsa jiki Jillian Michaels - Kisan mai a kan cinyoyi da gindi.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Tare da Janet Jenkins zaku horar gaba daya duk tsokoki na ciki, gindi da cinyoyi daga kowane bangare.
2. Horon yana ɗaukar mintuna 20 ne kawai, yayin da kuke ba da matsala mai tsanani a kan yankunan da ke da matsala na jikinku.
3. Ga shirin "Perfect press da kuma gyara cinyoyi da gindi" baya buƙatar dumbbells ko wani ƙarin kayan aiki. Shin kawai rage nauyi.
4. Janet Jenkins mai horarwa ne mai kuzari da kwarin gwiwa. Azuzuwan suna da ƙarfi kuma masu ban sha'awa.
5. An fassara shirin a cikin yaren Rasha. Kocin yayi bayani akan kowane motsa jiki, don haka motsa jiki yana da sauƙin karantawa.
6. Idan kun kasance kuna neman shirye-shirye don kirkirar madaidaiciyar ciki ko siririyar kafafu, mai horarwar Hollywood ya dace da ku.
fursunoni:
1. A cikin horo babu dumi kamar haka. Tabbatar motsa jiki zafin jikin jiki Tafiya ko tsalle mintuna 5-7.
2. Shirin ba shi da motsa jiki na motsa jiki. Yin shi a kai a kai zaka iya ƙarfafa tsokoki, amma rasa nauyi ba tare da motsa jiki na motsa jiki ba kusan ba zai yiwu ba.
3. An dade ana tababa game da ingancin siririn gida. Andarin jayayya da sauti game da hadaddiyar hanyar horo.
Majalisar kan shirin "Hollywood mai koyarwar"
Don ma'amala da wannan shirin kawai - ba mafi inganci ba. Idan kana so don rage nauyi da kona mai mai yawa, hada a cikin shirin horo da karatun aerobic. Misali, yana iya zama kamar wannan:
- PN: mai horar da Hollywood - Cikakken abs
- W: mai horar da Hollywood - Gyara cinyoyi da gindi
- WED: Motsa jiki na Cardio
- THU: Huta
- PT: mai koyar da Hollywood - Cikakken abs
- SB: mai koyar da Hollywood - Gyara cinyoyi da gindi
- Rana: Motsa jiki na Cardio
Ra'ayoyi kan Cikakkar abs da Gyara cinyoyi da gindi:
Kuna iya daidaita tsarin motsa jikinku gwargwadon abubuwan da kuke so da halaye. Motsa jiki na Cardio zaka iya zaɓarwa a cikin labarin: Mafi kyawun wasan motsa jiki na gida wanda zai dace da kowa.