Kelly Coffey-Meyer mai koyarwa ne tare da shekaru 30 na ƙwarewar motsa jiki kuma uwa ce da yara biyu. Ta fito da DVD sama da 50 tare da shirye-shiryen horo a matakai daban-daban na rikitarwa. Kusan dukkansu sun haɗa a cikin jerin Minti 30 zuwa Fitness - kuna buƙatar minti 30 kawai don samun sakamako mai inganci da inganci.
Muna ba ku damar gano uku daga cikin shirye-shiryenta: Circuit Burn, Split Sessions, LIFT da. A cikin kowane ɗayan waɗannan hadaddun an haɗa su Motsa jiki na rabin awa don sautin jiki da kawar da kitse na jiki. Ya dace da matsakaiciyar matakin sama.
Kelly Coffey-Meyer Circuit Burn
Circuit Burn shine kyakkyawan shirin don asarar nauyi da sautin tsoka. Complexungiyar ta ƙunshi tsaka-tsakin zagaye, waɗanda suka haɗa da motsa jiki da motsa jiki tare da dumbbells. Tsaka-tsakin sararin samaniya yawanci yana tattare da sauƙaƙan motsi na kickboxing na iya taimaka muku don ɗaga bugun zuciya da ƙona kitse. Ayyukan motsa jiki tare da dumbbells ya ƙunshi ƙungiyoyi da yawa na tsokoki: tare da taimakonsu, zaku yi aiki akan sautin tsoka da kawar da yankuna masu matsala.
Duk aikin motsa jiki na rabin sa'a (Motsa jiki 1 da Motsa jiki 2) zaku buƙaci nau'i biyu na dumbbells, misali 2 da 1.5 kg. Idan nau'i biyu na dumbbells, zaka iya yi tare da nauyi ɗaya. Dukkanin motsa jiki suna kan tsari guda daya, alternating nauyi da kuma cardio, amma mafi tsananin Motsa jiki 2 nauyin bidiyo. Sauya waɗannan azuzuwan tare da juna, kuma zaku iya samun kyakkyawan aiki da motsa jiki don dukkan jiki. A ƙarshen bidiyo na biyu zaku sami yanki na minti 5 a ƙasa don ƙwayoyin ciki.
Kelly Coffey-Meyer - KYAUTA
Wannan hadadden ya hada da 2 mabanbanta, amma daidai da iko motsa jiki daga Kelly Coffey-Meyer: zaku iya zaɓar guda ɗaya don gudanar da aiki, amma kuna iya canzawa tsakanin su.
Don Motsa jiki 1 (Olympicaukar Olympic) kuna buƙatar a sanda. Kelly yana amfani da nauyin kilogiram 14, amma zaku iya ɗaukar nauyin da ya fi dacewa a gare ku. Ofayan daga cikin 'yan matan tana nuna bambancin tare da dumbbells, amma irin wannan horon ya fi kyau a yi shi da ƙwanƙwasa. Zaman zai ƙunshi movementsan ƙungiyoyi kaɗan waɗanda aka maimaita a cikin awa ɗaya. Naɗaɗɗu, amma ɗawainiya mai tasiri zai taimaka muku kawo tsokoki cikin sautin kuma ƙara ƙarfin tsoka.
Don Motsa jiki 2 (Powersculpting) kuna buƙata 2 nau'i biyu na dumbbells na daban-daban nauyi. Ana yin wasu motsa jiki tare da dumbbell ɗaya, don haka nauyi na iya ɗaukar ƙari. An gudanar da horon a cikin sauri na rabin sa'a kawai, saboda haka ainihin motsa jiki ne na motsa jiki. Amma aikin motsa jiki na yau da kullun anan, asami zaku iya yin atisayen ƙarfi akan wasu kungiyoyin tsoka. Koyaya, saboda saurin saurin zuciyarka zata kasance mai ɗorewa koyaushe, wanda ke nufin ba za ku ƙarfafa tsokoki kawai ba har ma ku ƙona kitse.
Kelly Coffey-Meyer Raba Zama
Wannan shirin kuma an raba shi cikin bidiyo rabin sa'a biyu: Raba Zama Na Sama (na sama) da kuma Rarraba Zama Na (asa (don ƙananan jiki). Hakanan, hadadden ya haɗa da gajeren bidiyo mai Kyauta Floafafun kafa na (ari (mintuna 15), inda zaku iya samun atisaye a kan Mat, ƙafafu da bel na roba na roba don mafi kyawun aikin tsoka.
Raba Zama Babban - ƙarfin horo don tsokoki na babba. Kuna buƙatar dumbbells daga kilogiram 3 zuwa sama. Hakanan yana da kyawawa don a dandamali, amma ba lallai bane, ɗayan showsan matan ta nuna atisayen ba tare da ita ba. Ana iya amfani dashi maimakon ƙwallon ƙafa na stepper. Aji ya hada da motsa jiki don tsokoki na kirji, baya, kafadu, biceps da triceps.
Raba Zama Lowerananan - horarwa don samuwar siririn ƙananan ƙanana jikinsu. Za ku inganta siffofin gindi da kwatangwalo, rage ƙafafu da ƙona calories. Kuna buƙatar dumbbells guda biyu don squats, huhu da matattu. Bugu da kari, Kelly Coffey-Meyer tayi motsa jiki tare da amintaccen roba na roba don kafafu, don haka ku ma kuna buƙatar wannan ƙarin sifa. Horarwa yana da ƙarfi sosai kuma yana da wadata.
Motsa jiki na rabin sa'a daga Mintuna 30 zuwa Fitness zai taimaka maka inganta jikinka, ƙona kitse, kawar da yankuna masu matsala don inganta horo na jiki. Zaba wa kanka shiri mai kayatarwa ka fara zuwa gida tare da Kelly Coffey-Meyer.
Duba kuma: Kwallon Cardio tare da Kelly Coffey-Meyer: buga kwalliya + ƙarfin horo tare da dumbbells