Babban horo na tazara na 10 don ƙona adadin kuzari da ɗanɗano jiki daga Yvette Bachman

Yvette Bachman (Bachman Yvette) Ba'amurke ne mai koyarwar sirri kuma mai koyar da shirye-shiryen rukuni. Tana gudanar da azuzuwan motsa jiki a cikin nasa Studio a Iowa. Daga cikin wuraren da ta fi so: HIIT, motsa jiki na motsa jiki, wasan motsa jiki, bugun bugu, horo mai karfi tare da nauyi da kuma fadada kirji, da kuma motsa jiki ta amfani da kayan aiki daban-daban: fitball, BOSU, kwallayen magunguna, wasan motsa jiki, makada. Muna ba ku babban zaɓi na motsa jiki na motsa jiki mai ƙarfi daga Yvette Bachmann don ƙona adadin kuzari da kuma kawar da ƙarin nauyi daga kocin Ba'amurke.

A tashar ku ta bidiyo Yvette tana motsa jiki tare da ajin rukuni, wanda aka ɗauka akan kyamarar gaban. Ainihin, yana bayar da horo na tazarar kowane lokaci don ƙona calories da sautin jiki. Shirye-shiryenta suna haɗuwa da motsa jiki da horo mai ƙarfi, amma yawanci girmamawa yana kan ɗora nauyi da aiki a iyakar bugun zuciya.

Abubuwan horo na Yvette Bachman:

1. Yvette tana ba da bidiyo na mintuna 60-80, waɗanda suka haɗa da cikakken ɗumi-ɗumi, haɗuwa da babban ɓangare.
2. Horon ya haɗu da plyometric, aerobic, ƙarfi da motsa jiki tsayayye, amma, saurin koyaushe ana kiyaye shi koyaushe a babban matakin.
3. Ana gudanar da darussa a ƙarƙashin kiɗa mai motsa jiki, amma saboda bambancin harbi da kiɗa ya nutsar da bayanan kocin, wanda ba koyaushe yake dacewa ba lokacin horo.
4. Filaukar bidiyo ta hanyar Amateur tare da kyamara ɗaya bata bataccen lokaci da darasin yin alama. Amma ingancin horon ba ya cutar da shi.
5. Yvette yana amfani da ƙarin kayan aiki a cikin horo, wanda ke taimakawa bambanta ayyukan.
6. Yvette yawanci tana nuna nauyin nauyin dumbbells ɗin da take amfani dasu wajen horo. Amma ya kamata koyaushe ku mai da hankali kan iyawar ku ta zahiri.
7. Mun zaɓi motsa jiki 10 Yvette Bachman, wanda ya zama mana mai ban sha'awa ga masu biyan kuɗi. A kan tasharta ta youtube zaku iya samun ƙarin bidiyo, amma yanayin azuzuwan kuma sun yi kama da juna.

Manyan takalmi masu gudu 20 na mata don dacewa

Babban marathon 10 daga Yvette Bachman

1. Cardio don ƙarfin ciki ga ƙafafu da kafaɗu

Za'a iya raba wannan-horo na motsa jiki zuwa kashi biyu. Mintuna 40 na farko zasu ƙunshi tsalle tsalle ba tare da kayan aiki ba a ƙarƙashin makircin 30 sakan na aiki / sakan 10 na hutawa. Mintuna 20 na ƙarshe da ke jiran ku maye gurbin nauyin horo da aikin motsa jiki tare da ƙarin kayan aiki: dumbbells (2kg, 3.5 kilogiram da 7 kilogiram), kwallon ƙwallon ƙafa, wasan motsa jiki. Idan ba ku da kaya, za ku iya horar da mintuna 40 na farko kawai. Rabin farko yana gudana tare da mai da hankali kan tsokoki na ciki, rabi na biyu - tare da girmamawa akan ƙwayoyin kafa da kafaɗu.

Yadda za'a zabi DUMBBELLS: tukwici da farashi

2. Cardio don ƙarfin ciki ga ƙafafu da icean ruwa

Ana yin wannan horon ta irin wannan hanya, kawai yanzu zaku maida hankali akan tsokokin ƙafafu, haushi, da hannayen biɗa. Don nuna ƙarfi a ɓangare na biyu na shirin, kawai zaku buƙaci dumbbells (2 kg, kilogiram 4 da 7 kg).

3. alternarfin canzawa da motsa jiki na motsa jiki

Wannan horo na tazara yana canzawa sassan cardio (minti 3) da kuma ayyuka masu ƙarfin aiki (minti 3). Kowane bangare an maimaita shi a cikin layi biyu. Kuna buƙatar ƙwallon ƙafa, nauyi (Kilogiram 4.5 da 5.5 kg / 7 kg). Yvette kuma yana amfani da ƙirar dumbbell ta musamman DB2, amma zaka iya maye gurbin shi da dumbbell na yau da kullun wanda nauyinsa yakai 3.5 kg.

TOP 50 masu horarwa akan YouTube: tattarawa

4. Karfin zuciya + ga kafafu, gindi da kirji

Wannan horo ne na tsaka-tsakin fashewa tare da dandamali na talla kuma dumbbells zai dace da duk wanda yake son yin aiki a kan jijiyoyin ƙafa da gindi, amma kuma a kan tsokoki. Za ku sami ɗakuna da yawa daban-daban, huhu, sasakianime a kan dandamali, danna don kirji, da motsa jiki na motsa jiki don ƙarin ƙona mai. Kuna buƙatar matakan dandamali da dumbbells. Yvette da aka yi amfani da ƙafafu dumbbell wanda nauyinsa yakai 7-11.

5. M motsa jiki motsa jiki

Wannan aikin motsa jiki na zuciya zai yi kira ga duk masoya mai tsananin ƙarfi da ɗimbin yawa. Za ku sami aiki na ci gaba a cikin babban zuciya a cikin minti na 60 tare da wasu dakatarwar ƙarfin motsa jiki. Yvette yana amfani da tsayayyar matsakaiciyar iska don tsokokin hannaye da kafaɗu, amma zaka iya amfani da dumbbells don waɗannan darussan (ɗaga hannu, matsewa, lanƙwasawa), idan ba ku da mai faɗaɗawa.

Duk game da CROSSFIT

6. Cardio + karfi ga kirji da triceps

A cikin wannan shirin zakuyi musanya mai saurin zuciya ta amfani da dandamali na matakai da atisayen ƙarfi don kirji da triceps. Hakanan a cikin wannan shirin ya haɗa tsokokin ƙafafu ta hanyar amfani da dandamali na matakala. Ana amfani da darussan da aka haɗu cikin diski mai tafiya. Fatona mai mai kuzari sosai!

7. Cardio tare da nauyi mai nauyi + kickboxing

Wannan aikin motsa jiki na motsa jiki yana ƙunshe da sauya aikin wasan kickboxing da motsa jiki mai ƙarfi tare da dumbbells mai haske ko nauyin jikinsa. Horarwa tana cin kuzari sosai, saboda duka azuzuwan zakuyi aiki a mafi girman bugun zuciya. Kuna buƙatar saitin dumbbells (2 kilogiram, 3.5 kilogiram, kg 4.5) da kuma motsa fayafayan 'yan motsa jiki (zaka iya yin su ba tare da su ba).

TAMBAYOYI DADI: inda za'a fara

8. Cardio + karfi ga kirji da triceps

Wannan aikin ya dace da duk wanda yake so ya ƙona kitse a ƙafafunsa kuma ya sami jiki mai ɗaci a kirji, baya na makamai (triceps) da ciki. Shirin yana gudana bisa tsarin makirci na sauyawa: dakika 45 na atisayen zuciya, maimaita 8-12 na kirji da triceps, sakan 30 na motsa jiki akan ainihin. Kuna buƙatar dandamali na haɓaka, saitin dumbbells, yawo da fayafai, ƙwallon magani (ƙwallon magani na iya maye gurbin dumbbell mai haske ko kettlebell). Yvette ya kira ku lokacin zabar nauyin da zai mai da hankali kan damar su. Yana amfani da nauyin kilogiram 13-16 don nauyin tsoka na kirji na 7-9 kilogiram na triceps.

9. M cardio tare da nauyi nauyi

Wannan aikin zai taimaka maka ƙarfafa tsokawar zuciya, hanzarta saurin kuzari, ƙona adadin kuzari da tsokoki. Don azuzuwan zaku buƙaci ƙwallon ƙafa da dumbbells (2 kilogiram, 3.5 kilogiram, 4.5 kilogiram, 7 kilogiram). Ana gudanar da wannan shirin ne a cikin zagaye na canza wasu motsa jiki tare da nauyin jikinsa ko nauyi da motsa jiki tare da dumbbells mai nauyin nauyi.

Duk bayani game da CARBOHYDRATES

10. Motsa jiki bisa buga wasan Kickboxing

Waɗannan su ne motsa jiki na motsa jiki biyu dangane da kickboxing zai taimaka maka ƙona kitse cikin jiki, haɓaka ƙarfin hali da aiki akan ƙwayoyin hannu, ƙafafu da tsarin murdedeji. Babban ɓangaren darasin (mintuna 55) ya wuce ba tare da amfani da ƙarin kayan aiki ba, amma Yvette safofin hannu da nauyi (zaka iya yin su ba tare da su ba). Mintuna 10-15 na ƙarshe, zaku sami zaɓin motsa jiki na ƙafafu, hannu da ciki, wanda aka yi amfani dashi don ƙarin kaya.

Dubi kuma:

• Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson
• Manyan motsa jiki na motsa jiki guda 20 na kiba mai nauyi youtube channel Popsugar