Ayyuka na 13 mafi girma don yankuna masu matsala da abinci daga tashar youtube da Sweaty Betty

Sweaty Betty wata hanyar sadarwa ce ta kantin sayar da kayan motsa jiki na Ingilishi, wanda tsawon shekaru 15 yana ɗaya daga cikin manyan samfuran a Burtaniya. Don tallata samfuran su, sun buɗe tashar youtube inda za ku sami ingantattun motsa jiki ga 'yan mata.

Channel Sweaty Betty yana ba da nau'ikan lodi iri-iri daga masu horarwa da yawa a duniya. Asali, duk horo akeyi a rage nauyi, ƙona calories, ƙarfafa tsokoki, kawar da yankuna masu matsala. Muna ba ku motsa jiki 13 daga Sweaty Betty, wanda ya kamata ku gwada idan kun yanke shawarar rasa nauyi a gida.

Wasu shirye-shiryen basu haɗa da dumi da haɗuwa ba. A wannan yanayin ya fi kyau kuyi su da kanku. Duba: atisayen mikewa da atisaye don mikewa.

Motsa jiki mai nauyi don asarar nauyi

1. Motsa jiki don cinyoyi da duwawu (minti 30)

Kyakkyawan motsa jiki don yankunan matsala ba tare da kaya ba mai ba Janine George horo. Shirye-shiryen na mintina 30 yana taimaka wajan cinyoyin cinyoyi da gindi, amma aikin mutum yana haɗa da jijiyoyin ciki. Motsa jiki ya ƙunshi zagaye uku na motsa jiki, kusan lokaci ɗaya. A zagayen farko kuna tsammani squats, huhu da ƙafafun kafa, tare da gyare-gyare na darussan masu ban sha'awa da marasa tabbas. A zagaye na biyu na darussan suna kan bene: bambancin gada da daga kafa a dukkan ƙafa huɗu. Zagaye na uku ya ƙunshi nauyin zuciya: asali kuna jiran aikin plyometric don asarar nauyi.

30 Minute Bum-Sculpting Babban Motsa jiki

2. Tazarar tazara don rage kiba (minti 35)

Atisaye mai tasiri don ƙona kitse da kawar da wuraren matsala yana ba da mashahurin mai koyarwa Simone de La Rue. An gina shirin ne bisa tsarin tazara, zaku kasance masu sauya lokutan cardio da motsa jiki don ƙarfafa tsokoki. Motsa jiki yana da jerin masu zuwa: motsa jiki + motsa jiki na motsa jiki (Minti 7), motsa jiki tare da nauyi mai nauyi don makamai (Minti 6), motsa jiki na motsa jiki (Minti 6), motsa jiki a ƙasa don glute (Minti 10), katako na ɓawon burodi (Minti 5), jinkirta (Minti 3).

3. Motsa motsa jiki nesa da wuraren matsala (minti 30)

Wannan jerin horarwa Ultimate a karkashin jagorancin kocin Ingilishi Kim Hartwell. Darasi ya dace a gare ku idan kuna son rage nauyi, ƙona kitse da kawar da wuraren matsala. Za ku sami yawancin motsa jiki na zuciya wanda ke ƙaruwa da bugun zuciya da busa metabolism: Gudun tare da ɗaga gwiwoyinsa sama, burpee, skater squats tare da tsalle tsalle harbi a sandar, tsalle tsalle, yana tafiya a cikin madauri. Ana maimaita darussan a cikin wasu tazara tsakanin motsa jiki zaku ɗan huta kaɗan, amma ku kasance a shirye don yin aiki da sauri.

4. Tazarar tazara don ciki (minti 30)

Wannan motsa jiki an tsara shi don ƙona kitse mai ciki da kuma ƙarfafa tsokoki. Darasin yana kan bene, amma kuna motsa jiki sosai, saboda haka ku kasance da shiri sosai don aiki akan mai ƙiba a cikina. Za ku canza kowane irin bambancin katako da kuma darussan daban-daban a baya don ƙarfafa tsokoki na ciki. Aikin motsa jiki sosai, yayin da tsokoki na ciki zasuyi aiki a kowane dakika na mintina 25!

5. Horon tazara don cinyoyi da duwawu (minti 30)

Wani motsa jiki daga wannan jerin daga Kim Hartwell, kawai yanzu don gindi da ƙafa. Za ku sami ɗan motsa jiki na motsa jiki don ƙona adadin kuzari da sautin tsokoki ƙananan jiki. Tsarin motsa jiki masu zuwa: gada, burpee, huhu na huɗu + bugun kafa, tsugunawa tare da tsalle, yana jan ƙafa zuwa tafin sandar sandar, ƙwallon ƙwallon ƙafa a ƙafa ɗaya. Kuna iya canzawa tsakanin dukkanin bidiyon rabin sa'a uku: Ultimate Beach Jikin Ultimate Abs, Ultimate Bumsu siffa da kyakkyawan siririn jiki.

6. Tazarar tazara don rage kiba (minti 30)

Kociya Susan Dyson ta ba da shawarar cewa a yi wannan shiri mai ƙona kitse sau 3 a mako don rage nauyi da inganta ƙoshin lafiya. Horon, wanda aka gina bisa ƙa'idar HIIT, ya haɗa da sauya motsa jiki da hutawa (Dakika 30 / sakan 30). Mai ban sha'awa da ban mamaki! Za ku yi kowane motsa jiki sau uku, amma kowane lokaci za a ƙara shi a cikin dam ɗin.

Misali, da farko zaka samu, kawai shiga cikin sandar, sannan kayi tafiya zuwa sandar + gwiwoyin, sannan kayi sandar a gwiwoyin + wani ci gaba na dabino. A cikin duka, shirin yana ba da motsa jiki na motsa jiki na 9: tsalle, tafiya a cikin mashaya, huhu, turawa-UPS, Superman's, tsalle Jack, burpee, skater, Gudu. Horarwa yana ci gaba da ƙaruwa sosai, amma a farashin sauran tsakanin motsawar ana sauya su cikin sauƙi. Shirin yana gudana ba tare da dumi ba, tuna ka gudanar da shi da kanka.

7. Tazarar tazara don rage kiba (minti 20)

Wannan aikin motsa jiki na mintina 20 cikakke ne ga waɗanda ke son saurin aiki da tasiri don sautin jiki, ƙarfafa tsokoki da ƙona mai. Hadadden ya kunshi zagaye biyu na motsa jiki, kowane zagaye ana maimaita shi a zagaye 2. Zagayen farko: squat + benci latsa don triceps, burpees tare da tura-UPS, gudana a kwance. Zagaye na biyu: goge baki + hannuwan kiwo tare da dumbbells, burpees + squats tsalle tare da turawa + kare kare. Kuna buƙatar dumbbells daga 3 zuwa 5 lbs. Wannan aikin motsa jiki ba dumama-sanyi bane, don haka zan gwada su da kanku.

8. Tazarar tazara don rage kiba (minti 40)

Chiara an san shi a matsayin mai horarwa wanda ya fi son ɗaukar nauyin tazara visokointensivne. Tsarinta na HIIT na Jikinta duka wanda aka tsara don matsakaicin sakamako, asarar mai mai saurin aiki duk tsokoki na jikin ku. Za ku maye gurbin cardio (30 seconds) da motsa jiki don sautin tsoka (60 seconds). Za ku kasance cikin motsa jiki koyaushe kuyi aiki da dukkan tsokoki tare da irin waɗannan ayyukan kamar squats, tsalle, huhu, katako, latsa, turawa. Duk da yake duk motsa jiki asarar nauyi ne. Jiran ku 2 manyan da'ira motsa jiki. Yi shiri don gumi tare da wannan babban aikin na mintina 40!

9. Horon tazara daga wuraren matsala (minti 40)

Wannan wani kwatankwacin horon tazara ne, daga Simone de La Rue, wanda kuma ya haɗa da differentan sassa daban-daban don yankunan matsala. Shirin ya ƙunshi zagaye masu zuwa: motsa jiki + motsa jiki-motsa jiki bisa lahani da rawar rawa (Minti 9), motsa jiki tare da nauyi mai nauyi don makamai (Minti 5), motsa jiki na motsa jiki (Minti 5), atisaye a ƙasa zuwa gindi (Minti 7), motsa jiki na motsa jiki (Minti 3), katako na ɓawon burodi (Minti 5), jinkirta (Minti 3).

Impactananan tasirin motsa jiki

1. Motsa jiki mara tasiri na Barna (minti 45)

Motsa jiki mara tasiri kenan wanda aka yi shi a mafi kyawun hadisai na haɗuwa da motsa jiki da motsa jiki. Coach Paola Di Lanzo yana ba da motsa jiki don ciki, makamai, cinya da gindi wanda zai taimaka maka wajen kawar da wuraren matsala. Cikakken tsauri, ka canza matsayi (a tsaye, kwance a bayanka, a madauri), wanda ke kara yawan bugun zuciya da kona karin adadin kuzari.

2. lowarancin motsa jiki na rawa (mintina 40)

Wannan tsoffin 'yan rawa biyu da masu kirkirar samfurin Sleek ballet Training Technique ne suka gabatar da wannan shirin. Motsa jiki mara tasiri zai taimaka maka wajen yin aiki da yankunan ciki da kafafu masu matsala sannan kuma tsawaita tsokoki, yasa su siriri kuma “bushe”. Horarwa ta haɗa da abubuwan da ke cikin zuciya, don haka ku ma za ku yi aiki a kan ƙona mai da ƙarfin zuciya. Motsawar minti 10 na ƙarshe suna kan bene.

Motsa jiki mara tasiri mai tasiri don sautin tsoka (minti 3)

Wannan tasirin motsawar motsa jiki daga Annie Foulds tare da dumbbells zai taimaka muku don ƙarfafawa da haɓaka tsokoki na duka jiki. Babu bugun zuciya, don haka shirin zai iya kusan kowa. Rabin farko na motsa jiki yana tsaye, yana jiran ku haɗuwa da motsa jiki wanda ke aiki tare da tsokoki na ɓangarorin sama da ƙananan na jiki. Rabin na biyu yana kan bene kuma ya haɗa da motsa jiki a cikin salon Pilates. Ana yin horo ba tare da dumi ba, to sai kuyi da kanku.

4. Yoga don sautin jiki (minti 45)

Idan kana contraindicated a buga, da kafafu da gindi don ƙara ja bukatar, to, kula da wannan shirin. Kuna jiran aikin motsa jiki na yoga wanda yake mai da hankali akan ƙananan jiki, wanda ya haɗa da shahararrun asanas don ƙarfafa tsokoki, buɗe haɗin gwiwa, haɓaka daidaito da haɓaka sassauƙa. Muscleswanƙwasa da ƙyallen wuta za su ƙone!

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