Babban-horon horo mai tsanani daga Christine Salus akan adadin kuzari 14-800 don masu ci gaba

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

Babban motsa jiki na HIIT, wanda ya ƙunshi zagaye da yawa:

3. HIIT motsa jiki don jiki duka akan adadin kuzari 800

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:

4. HIIT motsa jiki don jiki duka akan adadin kuzari 800

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:

5. HIIT motsa jiki don jiki duka akan adadin kuzari 800

Wannan aikin motsa jiki na HIIT ya hada da zagaye na 2-ikon zagaye:

TOP 50 masu horarwa akan YouTube: zaɓin mu

6. HIIT-horon horo da duwawu akan kalori 800

Wannan kwalliyar horo mai nauyi akan adadin kuzari 800 ya haɗa da zagaye masu zuwa:

7. HIIT motsa jiki don jiki duka akan adadin kuzari 800

Wani babban motsa jiki daga Christine Salus, wanda ya haɗa da 5 zagaye na minti 10:

8. Harfin horo na HIIT + cardio a kan adadin kuzari 800

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:

M motsa jiki 900 kcal

1. HIIT horo don ciki da gindi a cikin 900 kcal

M motsa jiki tare da girmamawa kan bugun zuciya, gindi da ciki, zaku buƙaci adadi mai yawa. Ya ƙunshi sassa 8:

GASKIYAR GASKIYA: zaɓi mafi kyau

2. HIIT-motsa jiki don dukkan jikin 900 kcal

Ana gudanar da shirin a zagaye na zagaye uku: HIIT, bangaren karfi, zagayen TABATA. An maimaita wannan jeri a zagaye 3.

Dubi kuma:

Motsa jiki mai ƙarfi 1000 kalori

1. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000

Shirin ya hada da zagaye 2, kowannensu ana maimaita shi a zangon 2:

2. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000

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.

3. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000

Wannan babban horo ya ƙunsa jerin zagaye, wanda aka maimaita shi a zagaye 3:

4. HIIT-motsa jiki don dukkan jiki tare da adadin kuzari 1000

An gudanar da horon a zagayen motsa jiki na dakika 50, sakan 10 hutawa. Ya hada da motsa jiki 3:

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:

Don aikin motsa jiki na gaba, motsa jiki na Cardio, dumbbells

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