Hammer na Jagora da Chisel: hadaddun wutar lantarki daga Beachbody don ƙungiyoyin motsa jiki

Kuna son gina naku mafi kyau jiki yanzu? Kuna da wannan babbar dama! Lokacin da masu sana'a suka karɓa daga Beachbody, za ku iya tabbata cewa za a sami sakamakon da ake so. Idan kun kasance a shirye don horar da ƙarfi mai ƙarfi, to ku fara shiga cikin shirin Gudun Jagora da Chisel.

Bayanin shirin Gumamar Jagora da Chisel

Shahararrun masu horarwa Sagi Kalev da Autumn Calabrese sun haɓaka ɗayan mafi kyawun hanyoyin canjin jiki da samun kyakkyawan sakamako daga horo. Taken shirin Jagoran Hammer da Chisel — nasara ce ta haɗakar mahimman fannoni uku na horo: Tsayawa, ƙarfi da ƙarfi. Kuma waɗannan ba kalmomi ba ne, za ku sami inganci yakin zafi don kyawawan nau'in wasanni. Yin amfani da " guduma da chisel ", kamar yadda fassarar sunan shirin ke nufi, zaku sami damar gina jiki cikakke cikin kankanin lokaci.

Rukunin ya ƙunshi manyan motsa jiki 12 da 7 bonus motsa jiki. Za ku yi ma'aunin nauyi da motsa jiki na motsa jiki, motsa jiki don daidaitawa da daidaitawa, motsa jiki na plyometric da motsa jiki a kan ƙungiyoyi daban-daban na tsokoki. Darasi na ƙarshe minti 30-40 kawai, amma wannan lokacin ya isa ya dawo da ku cikin tsari a cikin watanni 2. Sagi Kalev (ya koyar)Kusa) ko Calabres na kaka (Chisel), kuma a wasu motsa jiki ana haɗa su tare.

Horowa tare da Autumn Calabrese:

• Iso ƙarfin Chisel (36:39) ~ Horarwa mai zurfi ta amfani da motsa jiki na isometric don ƙara ƙarfin ku.

• Chisel jimiri (36:55) ~ Haɓaka juriya na tsoka da ƙarfi ta hanyar amfani da dabarar lokaci-ƙasa-ƙasa, ma'ana. lokacin da ke ƙarƙashin kaya.

• Chisel Cardio (39:00) ~ Motsa jiki mai tsanani don ƙara yawan bugun zuciya da ƙona iyakar adadin kuzari.

• Chisel kalmomin sirri (38:29) ~ Aikin motsa jiki na Cardio wanda zai taimake ku inganta ƙarfin ku da daidaitawa.

• Jimlar jiki Chisel (36:04) ~ hadaddun ga dukan jiki da aka tsara don ƙirƙirar slim da karfi tsokoki.

• Chisel balance (41:05) ~ Horarwa don haɓaka haɗin kai, juriya na tsoka da ƙarfafa tsokoki na jiki.

Yin aiki tare da Sagi Kalev:

• Kusa Kayani (26:29) ~ motsa jiki na plyometric wanda zai taimaka maka wajen haɓaka ƙarfinka, saurinka da ƙarfinka.

• Iso Speed Kusa (24:11) ~ Horon da sauri wanda ke amfani da babban lokaci da isometric don ƙirƙirar ƙarfi da haɓakar tsoka.

• Jimlar Gudun Jiki (43:48) ~ Babban motsa jiki mai zurfi wanda zai taimake ku don haɓaka ƙarfi da haɓakar tsoka.

• Max Kusa ƙarfin (36:53) ~ Haɗaɗɗen ƙarfi don ƙara ƙarfin ku da haɓakar tsoka.

• Kusa Power (39:10) ~ Horarwa mai zurfi a cikin salon ɗaga ƙarfi zai taimake ka ka haɓaka halayen, jimiri da ƙarfi.

• Kusa motsa jiki (30:42) ~ Horon da ya dogara da ƙungiyoyi masu rikitarwa waɗanda zasu inganta kwanciyar hankali, daidaitawa da ƙarfi.

Darasi na kari:

• The Master's Cardio (17:38) ~ Jagoran motsa jiki mai tasiri na motsa jiki daga kaka da Saga

• Hammer Gina Up (32:59) - horar da ƙarfi a cikin taki mai natsuwa ga dukan jiki.

• Karfin wutar lantarki (30:16) ~ Horarwa mai zurfi don haɓaka ƙarfi da juriya na tsoka.

• 15 min kafa Kusa (18:41) ~ Shortarancin motsa jiki ga duk tsokar ƙafafu.

• 15 min Yi kuwwa Chisel (17:53) ~ Shortan horo don ƙirƙirar duwawu masu juriya.

• 10 min Ab Chisel (10:56) ~ Aikin motsa jiki na ciki wanda ake yi gaba ɗaya a ƙasa zai sa tsokoki su yi ƙarfi da ƙarfi.

• 10 min Ab Kusa (12:29) ~ Darasi zai canza cikin ku, tare da karfafa dukkan jikin tsoka

Shirin yana ɗaukar kwanaki 60 na aiwatarwa. Za ku kasance a shirye don bin jadawalin horo, tare da hutun kwana ɗaya a mako. An tsara hadaddun ne kawai don ɗalibi mai ci gaba wanda ya riga ya sami isasshen gogewa a cikin dacewa. Don horo a Hammer's Master da Chisel za ku buƙaci Arsenal na kayan wasanni:

• dumbbells na nauyi daban-daban;
• kwallon magani;
• benci na wasanni;
• mai faɗaɗa;
• wasan ƙwallon ƙafa;
• sandar kwance;
• tabarma a kasa.

Tabbas, wasu kayan aikin da aka lissafa bazai zama ba. Don haka koyaushe kuna iya daidaita darussan da ke hulɗa da kayan wasanni, wanda kuke da shi a hannun jari. Bugu da kari, yawancin atisayen ana nuna su ta hanyoyi daban-daban, gami da amfani da mafi karancin kayan aiki.

Ribobi na shirin Jagoran Guduma da Chisel

ribobi:

1. Rukunin ya haɗa da motsa jiki daban-daban 15 tare da nauyin fashewa wanda zai taimake ka ka cimma nasara yage da toned jiki. Ƙarfafa ƙarfafawa tare da horo na motsa jiki da motsa jiki don daidaitawa zai ba ku sauri da sakamako mafi kyau.

2. Kociyoyi daban-daban guda biyu ne ke gudanar da shirin, wanda ba shi da wahala a cikin shirye-shiryen bidiyo. Hammer na Jagora da Chisel sun haɗu da mafi kyawun dabarun da aka sani kocin Beachbody - Autumn Calabrese da Sagi Kalev.

3. Ta hanyar amfani da ƙarin kayan aiki, za ku yi waɗancan darussan da ba a taɓa yin su ba a gida. Don haka, kuna shiga matsakaicin tsoka yayin horo.

4. Ana zana darussa na watanni 2 a gaba. Kuma kusan kowace rana yana ba da haɗuwa da yawa na motsa jiki da kuka zaɓa.

5. Wannan yana daga cikin 'yan kadan gaske tsanani ƙarfi shirye-shirye don yin aiki a gida. Wannan kwas ɗin na iya jin daɗin duka maza da mata.

6. Rukunin ya haɗa da wasan motsa jiki masu inganci da yawa waɗanda za ku iya yi, har ma da shirin na kwanaki 60. Ciki har da ɗan gajeren minti 10 don abs da cinya, misali.

fursunoni:

1. Kuna buƙatar Arsenal na kayan wasanni, waɗanda ba koyaushe ake iya maye gurbinsu ba.

2. Ko da yake shirin ne kullum quite araha a tsanani, shi ya dace kawai ga gogaggen hannu awanda zai iya ɗaukar nauyi mai tsanani.

Da alama Tony Horton akwai ƙwararrun ƴan fafatawa a fagen horar da ƙarfin gida. Idan kuna son rasa nauyi kuma don kawo aikinsa zuwa ga kamala, gwada shirin The Masters Hammer and Chisel. Za a burge ku da sakamako da kuma sauye-sauyen halayen jikin ku.