Contents
- HIIT-motsa jiki daga Penny Barnshow
- Bidiyo na motsa jiki na HIIT na mintuna 25-30
- 1. HIIT horo tare da dumbbells cikakken jiki
- 2. Bosu HIIT motsa jiki tare da dumbbells
- 3. HIIT horo tare da dumbbells ba tare da tsalle ba
- 4. HIIT zaman tare da nauyi (ƙarfi + cardio)
- 5. HIIT horo tare da dumbbells cikakken jiki
- 6. Madauwari HIIT-motsa jiki tare da dumbbells
- 7. HIIT horo tare da dumbbells cikakken jiki
- 8. HIIT horo tare da dumbbells ba tare da tsalle ba
- 9. HIIT horo tare da dumbbells don ƙona kitse
- 10. HIIT zaman tare da nauyi zuwa sautin jiki
Idan kana son rage kiba da kawo tsokoki cikin sauti, don kawar da wuraren matsala kuma sanya jiki ya zama mai daskarewa da dacewa, za mu baku zabin manya-manyan ayyukan motsa jiki na HIIT tare da dumbbells. Wannan bidiyo ne na wani shiri na mintuna 25-30 daga kocin motsa jiki penny Barnshaw (Penny Barnshow) wanda ke samuwa a tasharta ta youtube sam sam.
TOP 50 masu horarwa akan YouTube
HIIT-motsa jiki daga Penny Barnshow
Penny Barnshaw ita ce mai horar da lafiyar motsa jiki ta Australiya wacce ke wa'azin rayuwa mai kyau, motsa jiki da kuma dacewa da abinci mai kyau. Penny yana jagorantar tashar sa ta youtube, wanda ba masu yawa bane, amma wannan ba dalili bane da bazai maida hankali ga duk masu sha'awar horon gida ba. Ana gudanar da aji a cikin kiɗa don bin shirin daga penny Barnshaw mai dacewa da mai daɗi.
Menene amfani?
Penny Barnshaw tana ba da aikin motsa jiki na HIIT tare da dumbbells waɗanda zasu taimaka muku don cimma manufa biyu daban daban: ƙona kitse da sanya jiki cikin sautin. Bidiyo madadin madaidaicin iko da motsa jiki na zuciya, don haka tare da waɗannan wasannin motsa jiki zaku tsara siriri da jiki mai taushi.
HIIT-motsa jiki daga dinari Barnshaw zai taimaka muku:
- don ƙarfafa tsokoki na dukkan jiki
- ƙona mai
- rabu da wuraren matsala
- don inganta lafiyar jiki
- kara juriya
- don karfafa tsokar zuciya
Duk bayanai game da wasan motsa jiki na HIIT
Yadda ake yi?
Waɗannan horarwar tazara sun dace da matsakaiciyar horo. Koyaya, zamu iya cewa matakin ɗaukar nauyi zai fi ƙayyade nauyin dumbbells. Idan kai ɗan farawa ne, zaka iya ɗaukar ƙaramin nauyi dumbbell ko motsa jiki koda ba tare da dumbbells ba a karon farko.
Idan kanaso a rage sautin kuma a matse jiki, yi wadannan motsa jiki sau 3-4 a sati, wannan zai isa ga samuwar siririn sura. Kar ka manta da yin dumi kafin motsa jiki da kuma shiga bayan motsa jiki saboda kun hada da motsa jiki da Seminole motsa jiki.
Motsa jiki don masu farawa
Me kuke buƙata don azuzuwan?
Bayanai don aikin motsa jiki na HIIT na rabin sa'a kuna buƙatar dumbbells. Yana da kyawawa a sami nau'i-nau'i daban-daban na nauyin nauyi. A matsakaita, 'yan mata zasu buƙaci aƙalla biyu: 2-3 kilogiram da 5-7 kilogiram na maza: 4-5 kilogiram da 8-10 kilogiram.
Kuna iya siyan dumbbells masu ruɗuwa, amma ku tuna cewa a lokacin irin wannan horo mai ɗorewa koyaushe baya dace don canza pancakes akan Ganesh. Don haka idan kuna motsa jiki akai-akai a gida, zai fi kyau ku sayi dumbbells biyu. Misali, dumbbells guda biyu masu durkushewa + daya daskararre ko kuma guda biyu na dumbbells masu durkushewa.
Yadda za'a zabi DUMBBELLS: tukwici da farashi
Bidiyo na motsa jiki na HIIT na mintuna 25-30
1. HIIT horo tare da dumbbells cikakken jiki
2. Bosu HIIT motsa jiki tare da dumbbells
3. HIIT horo tare da dumbbells ba tare da tsalle ba
4. HIIT zaman tare da nauyi (ƙarfi + cardio)
5. HIIT horo tare da dumbbells cikakken jiki
6. Madauwari HIIT-motsa jiki tare da dumbbells
7. HIIT horo tare da dumbbells cikakken jiki
8. HIIT horo tare da dumbbells ba tare da tsalle ba
9. HIIT horo tare da dumbbells don ƙona kitse
10. HIIT zaman tare da nauyi zuwa sautin jiki
Dubi kuma:
- Atsungiyoyin 'yan mata: dukkan bayanai + shirin don masu farawa
- Rashin tasirin motsa jiki na motsa jiki ba tare da tsalle ba: shirin motsa jiki
- Manyan girke-girke 25 na PP don karin kumallo
Don aikin motsa jiki na gaba tare da dumbbells