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Beachbody shine jagora a ci gaban shirye-shiryen motsa jiki a gida. A watan Yulin shekarar 2017, kungiyar ta fito da wani sabon saiti na zuciya da horo mai karfi Shagon Canja daga Chris Downing. Shirin yana ɗaukar kwanaki 21, kuma a wannan lokacin kocin yayi muku alƙawarin samun sakamako mafi ƙaranci a cikin mafi ƙarancin lokaci.
Babban bayanin shirin Shift Shop
Don haka, Shagon Shaft shiri ne don raunin nauyi da ƙarfafa tsoka, ya haɓaka sabon kocin Beachbody. Chris Downing kafin aikinsa na horar da kwararru, ya buga wasan kwallon kwando, kuma tabbas ya bar alama a kan yadda yake zuwa horo. Ba zakuyi aiki kawai akan asarar nauyi ba kuma don haɓaka ƙimar jiki, amma kuma bunkasa ƙarfin ku, daidaituwa da saurin ku. Canje-canje ya haɗa da motsa jiki mai saurin fashewa don saurin ƙarfi da ƙarfin ƙarfin horo ga dukkan ƙungiyoyin tsoka.
Me za ku ce game da Shagon 'yan Shift? An tsara hadaddun don ranar 21 na aji, akwai nau'ikan 2 na kalanda (mai sauki kuma mai rikitarwa). Za ku horar da kwana shida a mako tare da rana ɗaya: sau 3 a kowane mako shirin ƙarfi da kuma sau 3 a mako a shirin cardio. Tsawancin bidiyon yana kusan minti 25-45, kuma tare da kowane sabon mako ƙwarewa da tsawon lokacin motsa jiki zai ƙaru. Kamar koyaushe shirye-shiryen Beachbody, yana nuna sauƙin tasirin tasirin motsa jiki. Daga kayan kaya kawai kuna buƙatar dumbbells.
Masu da'awar matakin masu horo na shirin Shift Shop - Mafari-Matsakaici (matsakaici matakin matsakaici). Amma yana da wuya cewa irin wannan hadadden zai iya ba da shawara ga masu farawa don samun nasarar kammala karatun kwana 21 a matsayin mafi ƙarancin abin da kuke buƙata matsakaiciyar matakin matsakaici , kuma a kalla wasu kwarewar motsa jiki. Idan za a iya sauƙaƙa shirin tsaro ta ɗaukar ƙaramar dumbbell, dole ne a yi motsa jiki na motsa jiki za a buƙaci haƙuri mai kyau. Shago don Shift, yana da kyawawa don samun kyakkyawar matsakaiciyar matakin dacewa, kuma yana da aƙalla.
Don dacewa da Shagon Shift?
- Wadanda suka yi a Jillian Michaels 21 Day Fix, kuma yanzu suna so su ɗaga matakin horo.
- Waɗanda galibi ke son yin aiki akan raunin nauyi, horo na jimiri, ƙona kitse da ƙaramin sautin jiki.
- Ga waɗanda suke son shirye-shiryen gaggawa da aka tsara don kwanaki 21.
- Wadanda suke neman shiri da kayan aiki kadan (kawai kuna bukatar dumbbells).
- Ga waɗanda suke son motsa jiki na motsa jiki akan saurin gudu da daidaituwa (gudu, tsalle mai haske, motsa jiki na sauri) da ƙarfin horo ga jiki duka ba tare da rabuwar ƙungiyoyin tsoka ba.
Me zai iya za a sa ran bayan sati 3 na ajujuwa Shift Shop? Jikinka zai zama siriri, sauri da ƙarfi. Za ku inganta jimirin ku, kuyi aiki a kan dukkan karfi na, ku rage sautin (tare da daidaitaccen abinci mai gina jiki) kuma gabaɗaya ku daga matsayinku na jiki zuwa sabon matakin.
Abubuwan da ke cikin horarwar Kasuwancin Shift da ra'ayoyin daga masu rijistar mu
Training Shift Shop ya ɗauka kara yi tare da kowane sabon mako. A makon farko kuna horarwa na mintina 25 (Gudun ƙarfi 25 ƙarfi da 25), a mako na biyu - minti 35 (Gudun ƙarfi 35 ƙarfi da 35)a mako na uku - minti 45 (Gudun ƙarfi 45 ƙarfi da 45). Kayan tare da Shagon Shaft ya haɗa da tsarin abinci mai gina jiki wanda shima ana canza shi daga sati ɗaya zuwa wani bisa ga ƙarin nauyin horo. Idan kuna shirin yi a kalanda, zaku iya ɗaukar shirye-shirye daban, kuma suna dace da tsarin lafiyar ku.
Don haka, a cikin Shagon Kasuwanci ya haɗa da motsa jiki masu zuwa:
- 3 Motsa jiki na sauri: bugun kadio-load
- Motsa jiki 3 rearfi: ƙarfin wuta
- Canjin Canji: motsa jiki don ɓawon burodi
- Motsi Canjawa: motsa jiki don mikewa
- 3 wasan motsa jiki Deluxe
1. Motsa jiki na Cardio Speed hada da abubuwan fashewa don bunkasa saurin, saurin aiki da daidaito. Ba'a buƙatar kaya. Shagon Shift Command yana amfani da ƙananan alamomin takarda don alama, amma suna da zaɓi. Don yin motsa jiki na motsa jiki yana da kyau ka sami spacean sarari kyauta (square na 2 × 2 mita). Bayani daga masu riban mu:
Saurin 25 (minti 25)
Saurin 35 (minti 35)
Saurin 45 (minti 45)
2. Trainingarfin ƙarfi Starfi shine ayi aiki akan dukkan kungiyoyin tsoka na sama da na kasan sassan jiki. Kuna buƙatar dumbbell (biyu kawai). Fa'ida daga masu riban mu:
25arfi 25 (minti XNUMX)
35arfi 35 (minti XNUMX)
45arfi 45 (minti XNUMX)
3. Mabuɗi da Motsi: shirin ya hada da horaswa na bawon haushi da horo na mikewa. Bayani daga masu riban mu:
Sauya Core (minti 10)
Motsawar Motsa jiki (minti 20)
4. Editionaukar Darasi na koabi'a 3 wasan motsa jiki na kari wanda ke ci gaba da jerin horo na gargajiya. Don waɗannan darussan za ku buƙaci jakar yashi ko dumbbells.
- Super Speed 50 (minti 50)
- Starfin ƙarfi 50 (minti 50)
- Super Shift Core (mintina 15)
Siffar shirin Chris Downing shine horarwa a cikin rukuni ɗaya (Speed, ƙarfi, Core) suna da kamanceceniya a tsakanin su. Tare da kowane sabon matakin kaɗan yana ƙara rikitarwa da tsawon lokacin aiki, amma samfurin saiti na motsa jiki ya kasance iri ɗaya tare da wasu gyare-gyare. Sabili da haka, duk da matakan matsaloli masu yawa, kada kuyi tsammanin yawan nau'ikan aji.
Koyaya, Shagon Shift na iya zama babban ƙari ga ayyukan motsa jiki na yau da kullun ko ma hanyar karatu mai zaman kanta a ranar 21. Akwai motsa jiki na motsa jiki da horo mai karfi daga Chris Downing zai taimake ka ka cinma burin ka kuma kawo jikinka cikin babban sifa.