Contents
- Motsa jiki mai ƙarfi akan adadin kuzari 800
- 1. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- 800 Calorie Workout (Babu Kayan Aiki - Gabaɗaya Jikin HIIT) Kalli wannan bidiyo akan YouTube
- 2. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- 3. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- 4. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- 5. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- 6. HIIT-horon horo da duwawu akan kalori 800
- 7. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- 8. Harfin horo na HIIT + cardio a kan adadin kuzari 800
- M motsa jiki 900 kcal
- Motsa jiki mai ƙarfi 1000 kalori
Matsayi na yau an sadaukar dashi ne ga duk waɗanda suke son aikin motsa jiki na tsawan lokaci don saurin nauyi da tasiri. Za mu mai da hankali kan shirye-shiryen cikin gida Christine Salus - ɗayan mashahuran masu rubutun ra'ayin motsa jiki akan Youtube.
Muna ba ku zaɓi na wasan motsa jiki na HIIT daga Christine wanda zai taimaka muku ƙona calories 800-1000 a cikin zama ɗaya.
Motsa jiki-HIIT-Christine Salus, a matsayin mai ƙa'ida, ya ƙunshi zagaye da yawa na motsa jiki, waɗanda ake maimaita su cikin ƙa'idar madauwari. Karatuttukan sun haɗa da ƙarfi, plyometric da motsa jiki na motsa jiki tare da nauyinsa da nauyi. Shirye-shiryen suna mayar da hankali kan asarar mai, rage ƙima da inganta ƙimar jiki. Christine tana amfani da motsa jiki mai motsa jiki da ƙarfi, saboda haka ba a ba da shawarar wannan tarin shirye-shiryen ga mutanen da ke da matsalolin zuciya da jijiyoyin jiki ba.
Christine sau da yawa tana amfani da ƙuƙumma a cikin shirye-shiryen su, amma zaka iya amfani da dumbbell, ana amfani dasu sau da yawa don musanyawa. Don saukakawa, jerin kayan aikin da muke sakawa dumbbells, tunda wannan shine mafi yawan kayan gida. Wasu darussan plyometric kuna iya buƙatar benci, kujera, mataki, dandamali ko kowane tsauni (Christine, alal misali, tana amfani da ƙaramar hukuma). Koyaya, idan baku da abin da ya dace, to, zaku iya tsalle a ƙasa ba tare da tsaunika ba.
Ana iya buƙatar benci a wasu motsa jiki don yin turawa, gadoji masu kyau, katako. A cikin shirye-shiryen kowane mutum Christine tana amfani da kayan aiki don yin motsa jiki. Zaka iya amfani da karamin zane ko kayan da zasu zame a kasa. Gabaɗaya, don yawancin kayan aikin motsa jiki ba'a buƙata (kawai nauyi), kuma wasu horarwa suna faruwa gaba ɗaya tare da nauyin jikinsa.
Da yawa ba su da dumi da sanyi, don haka muna ba da shawarar ku da kanku ku dumi da kansu kafin motsa jiki:
- Dumi-dalla kafin motsa jiki: shirin motsa jiki +
- Mikewa bayan motsa jiki: shirin motsa jiki +
Dukkanin horon da aka gabatar ya kasu kashi uku: 3 kcal 800 kcal da 900 kcal. Muna jaddada cewa waɗannan adadi basu bada tabbacin cewa zaku ciyar da adadin kuzari da yawa a kowane motsa jiki ba. Duk abin zai dogara ne akan ƙoƙarin ku yayin aji da matakin horo. Idan kanaso ka rage kiba, bi bidiyon da aka gabatar sau 3-4 a sati kuma zaka lura da canje-canje masu ban mamaki a jikinka a cikin gajeren lokaci.
Motsa jiki mai ƙarfi akan adadin kuzari 800
1. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- Tsawon Lokaci: Mintuna 52
- Kaya: ba a buƙata
- Ba tare da dumi da sanyi ba
Babban aikin motsa jiki wanda ya ƙunshi zagaye da yawa:
- Zagayen farko ya hada da motsa jiki masu karfi guda 20 wadanda ake aiwatarwa bisa makirci: motsa jiki sakan 30, sakan 5 huta (kujerun tsugunne, gwiwoyi masu tsayi, katako, masu hawa dutse, burpees, tsalle da sauransu)
- Zagaye na biyu ya haɗa da motsa jiki 5 a ƙasa don ciki, waɗanda aka gudanar bisa ga makirci: motsa jiki sakan 50, sakan 10 hutawa.
- maimaita zagayen farko.
- maimaita zagaye na biyu.
- Zagayen karshe ya kunshi atisaye don cinyoyi da gindi (squats, pulsing squats, squats tare da tsalle).
TAMBAYOYI DADI: yadda ake fara mataki mataki
800 Calorie Workout (Babu Kayan aiki - Gabaɗaya Jikin HIIT)
2. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- Tsawon Lokaci: Mintuna 54
- Kaya: ba a buƙata
- Ba tare da dumi da sanyi ba
Babban motsa jiki na HIIT, wanda ya ƙunshi zagaye da yawa:
- Zagayen farko yana faruwa a kewaye da motsa jiki na dakika 50 + 10 sakan hutawa 10 Maimaita a cikin layi hudu.
- Zagaye na biyu Hakanan yana faruwa a kewaye da motsa jiki na dakika 50 + 10 sakan hutawa 10 Maimaita a cikin layi hudu.
- Zagaye na uku ya ƙunshi motsa jiki 3 don sau 10 (Burge burge 10, burpees tauraruwa 10, burp 10 tare da tsalle tsalle).
Dubi wannan bidiyo akan YouTube
3. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- Tsawon Lokaci: Mintuna 58
- Kaya: ba a buƙata
- Ba tare da dumi da sanyi ba
Wannan shine zaɓi na uku mai tsananin motsa jiki na motsa jiki akan adadin kuzari 800 ba tare da lissafi ba, wanda kuma ya haɗa da roundsan zagaye zagaye:
- Zagayen farko yana faruwa bisa ga makirci: dakika 40 aikin motsa jiki + sakan 20 na gudu tare da ɗaga gwiwoyinsa sama. Ji dadin motsa jiki mai tsanani 5 (Countryetare ƙasa, Gudun kankara, Moguls, Snowboarders, Mountain climbers). Maimaita zagaye 2, minti 5 kowane zagaye.
- Zagaye na biyu yana faruwa a kewaye da motsa jiki na dakika 50 + 10 sakan hutawa. Kuna tsammani squats, huhu, tsalle, turawa, katako. Maimaita zagaye 2, minti 10 kowane zagaye.
- Again zagayen farko a cikin da'ira 2.
- Sabon zagaye ya hada da jerin darussan 5. Maimaita shi sau da yawa kamar yadda kuna da lokacin minti 10 (20 Glut ya ɗaga a gefe, 20 Glut ya ɗaga kan gwiwoyi, Burpees 5, Kafa 10 ya tashi + a, 5 burpees tauraruwa).
Dubi wannan bidiyo akan YouTube
4. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- Tsawon Lokaci: Mintuna 58
- Kayan aiki: dumbbell, abu don zamiya (motsa jiki biyu)
- Ba tare da dumi da sanyi ba
Wannan shirin ya hada da 5 zagaye na minti 10. Kowane zagaye ya haɗa da motsa jiki 5, waɗanda aka maimaita a cikin kewayon 2:
- Burpees (zagaye tare da wasu burpees)
- Cardio (zagaye tare da motsa jiki)
- Bodyarfin Upperarfin Sama (ƙarfin motsa jiki na sama)
- Bodyarfin Bodyarfin Jiki (ƙarfin motsa jiki don ƙananan jiki)
- ABS (atisaye don haushi a ƙasa)
Dubi wannan bidiyo akan YouTube
5. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- Tsawon Lokaci: Mintuna 58
- Kayan aiki: dumbbell, benci / mataki, (gajerun atisaye)
- Tare da dumi-dumi, ba tare da matsala ba
Wannan aikin motsa jiki na HIIT ya hada da zagaye na 2-ikon zagaye:
- Zagayen farko: cardio + kayan aiki (Tsalle tsalle, Plank jack + kafada kafada, Side squat + lunge back, Pendulums, Frog plank jump + star jump, SL hip thrust, Side plank gwiwa gwiwa, SL deadlift hop, jugglers). Maimaita a cikin layi hudu.
- Karo na biyu: cardio + ƙarfi (Pendulum pushups, KB swing, steparfin ƙarfi sama + sauya huhu, Safiya mai kyau, Plank step overs, Squat w / bicep curl da saman press, Falo da jere, Knee rungume). Maimaita a cikin layi uku.
TOP 50 masu horarwa akan YouTube: zaɓin mu
Dubi wannan bidiyo akan YouTube
6. HIIT-horon horo da duwawu akan kalori 800
- Tsawon Lokaci: Mintuna 56
- Kayan aiki: dumbbell, benci / mataki, (gajerun atisaye)
- Tare da dumi-dumi, ba tare da matsala ba
Wannan kwalliyar horo mai nauyi akan adadin kuzari 800 ya haɗa da zagaye masu zuwa:
- Zagayen farko: HIIT (tsalle-tsalle jacks Fursunoni squat, Box tsalle + Tuck jump Frog jump plank step overs, 3 bunny hops, Sama sama press, burpees, Star). Maimaita a cikin layi hudu.
- Zagaye na biyu: ainihin da glutes (Pendulum 8 turawa, 16 squumo Sumo). Maimaita a cikin layi hudu.
- Zagaye na uku: da Canjin yanayin TABATA-zagaye da motsa jiki masu ƙarfi.
- Zagaye na huɗu: wasu burpees a cikin nau'i daban-daban na kimanin minti 10.
Dubi wannan bidiyo akan YouTube
7. HIIT motsa jiki don jiki duka akan adadin kuzari 800
- Tsawon Lokaci: Mintuna 58
- Kaya: babu tallafi (benci, gado mai matasai, gado)
- Tare da dumi-dumi, ba tare da matsala ba
Wani babban motsa jiki daga Christine Salus, wanda ya haɗa da 5 zagaye na minti 10:
- Zagaye na farko: HIIT (atisaye 10 a da'irar: sakan 50 na motsa jiki + 10 sakan sauran)
- Zagaye biyu: kafafu da gindi
- Zagaye na uku: maimaita zagayen farko
- Zagaye huɗu: jiki na sama
- Zagaye na biyar: HIIT + KOR
Dubi wannan bidiyo akan YouTube
8. Harfin horo na HIIT + cardio a kan adadin kuzari 800
- Tsawon Lokaci: Mintuna 58
- Kayan aiki: dumbbells, benci / kujera, kayan don nunin faifai (a cikin motsa jiki ɗaya)
- Tare da dumi-dumi, ba tare da matsala ba
A cikin wannan shirin zaku samu 15 motsa jiki (cardio da ƙarfi) maimaita a zagaye 3. Bayan kowane zagaye zaku yi gajeren ɓangaren ɓangaren zuciya:
- Bayan zagayen farko: 50 manyan gwiwoyi, hawan dutse 50 (Saiti 2)
- Bayan zagaye na biyu: 50 kujerun kujeru, masu saurin gudu 50 (Saiti 2)
- Bayan zagaye na uku: 50 gefen gefe, 50 kujerun kujera (Saiti 2)
Dubi wannan bidiyo akan YouTube
M motsa jiki 900 kcal
1. HIIT horo don ciki da gindi a cikin 900 kcal
- Tsawon Lokaci: Mintuna 80
- Kayan aiki: dumbbells, kujera, fadada kirji, nauyin idon kafa, roba mai kyau
- Tare da dumi-dumi, ba tare da matsala ba
M motsa jiki tare da girmamawa kan bugun zuciya, gindi da ciki, zaku buƙaci adadi mai yawa. Ya ƙunshi sassa 8:
- Marfafa + ɓangaren cardio
- Butt motsa jiki
- Zagayen TABATA
- Darasi don ɓawon burodi
- Zagayen TABATA
- Butt motsa jiki
- Darasi don ɓawon burodi
- Zagayen TABATA
GASKIYAR GASKIYA: zaɓi mafi kyau
Dubi wannan bidiyo akan YouTube
2. HIIT-motsa jiki don dukkan jikin 900 kcal
- Tsawon Lokaci: Mintuna 70
- Kayan aiki: dumbbell, benci / mataki, kayan don nunin faifai (a cikin motsa jiki ɗaya)
- Tare da dumi-dumi, ba tare da matsala ba
Ana gudanar da shirin a zagaye na zagaye uku: HIIT, bangaren karfi, zagayen TABATA. An maimaita wannan jeri a zagaye 3.
- HIIT-motsa jiki (Squat with glute kickback, squat jump, Curtsy lunge, Box tsalle burpees, 10 masu hawa dutse + 3 tsalle gefe guda, 4 layuka + 1/2 burpee, Sauya huhu, Harshen Rasha).
- Bangaren wuta (Manmakers 5, 6 Pendulum lunge sliders, 6 Plank glute tada slider combo).
- Zagayen TABATA minti 4 ne (kowane zagaye TABATA-motsa jiki daban yake).
Dubi wannan bidiyo akan YouTube
Dubi kuma:
- Manyan mafi kyawun sneakers maza na 20 don dacewa
- Top 20 mafi kyawun mata mata don dacewa
Motsa jiki mai ƙarfi 1000 kalori
1. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000
- Tsawon Lokaci: Mintuna 70
- Kayan aiki: dumbbells
- Tare da dumi-dumi, ba tare da matsala ba
Shirin ya hada da zagaye 2, kowannensu ana maimaita shi a zangon 2:
- Zagayen farko yana faruwa bisa ga makircin motsa jiki na dakika 40, sakan 20 hutawa (Burpees, jujjuyawar Dumbell, dannawa diddige, turawa masu rarrafe, tsalle -tsalle masu tsalle -tsalle, masu hawan dutse, tura 1 na yau da kullun + 1 pike pushup, Canja huhu, tsalle 1 akwatin + tsalle tsalle 1, tsalle -tsalle na Plank).
- Zagaye na biyu yana faruwa a zagayen motsa jiki na dakika 50, sakan 10 hutawa (Sumo squats, Commando plank, Hip kiwata, Curtsy lunge, Oblique glut raise, Alternating back lunge, Kafan taba abs).
Dubi wannan bidiyo akan YouTube
2. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000
- Tsawon Lokaci: Mintuna 70
- Kayan aiki: dumbbell, benci
- Tare da dumi-dumi, ba tare da matsala ba
Wannan shirin na HIIT ya kunshi zagaye uku na mintina 20. Kowane zagaye ana maimaita shi a cikin kewayon 2 kuma ya haɗa da motsa jiki 10 masu ƙarfi ga duka jiki, wanda aka zartar a mizanin ga Christine Salus schema: kimanin motsa jiki na dakika 50, sakan 10 hutawa.
Dubi wannan bidiyo akan YouTube
3. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000
- Tsawon Lokaci: Mintuna 70
- Kayan aiki: dumbbell, benci, yoga ball (zabi)
- Tare da dumi-dumi, ba tare da matsala ba
Wannan babban horo ya ƙunsa jerin zagaye, wanda aka maimaita shi a zagaye 3:
- HIIT (motsa jiki na dakika 50, sakan 10 huta)
- Trainingarfin ƙarfi tare da nauyi
- Zagayen TABATA minti 4 ne
- Motsa jiki don ciki
- A ƙarshen motsa jiki: otyarfafa ƙwanƙwasa don buttocks
Dubi wannan bidiyo akan YouTube
4. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000
- Tsawo: Sa'a 1 da minti 20
- Kayan aiki: dumbbell, benci, kayan abu don zamewa (dama)
- Tare da dumi-dumi, ba tare da matsala ba
An gudanar da horon a zagayen motsa jiki na dakika 50, sakan 10 hutawa. Ya hada da motsa jiki 3:
- Motsa jiki don ƙananan jiki + cardio (minti 40)
- Darasi don babban jiki + cardio (minti 20)
- Motsa jiki don ciki (minti 15)
Dubi wannan bidiyo akan YouTube
Idan kai dalibi ne mai ci gaba kuma mai shirye don ɗaukar nauyi, tabbas ka gwada babban motsa jiki Christine Salus. Amfani da waɗannan shirye-shiryen zaku iya ƙona kitse, sautin tsokoki, ƙara matse jiki da kawar da wuraren matsala akan hannaye, ciki da ƙafa.
Dubi kuma:
- Manyan motsa jiki 10 daga FitnessBlender 1000 kalori
- Yadda za a cire gefen: motsa jiki 20 + 20
- Manyan motsa jiki na 20 don sautin tsoka daga Heather Robertson
Don aikin motsa jiki na gaba, motsa jiki na Cardio, dumbbells