Babban horo na tazara na 15 na 20-25 HIIT Group ga duka jiki

Idan kuna so horo na tazara don sautin tsoka da ƙona calories, sai zabin shirye-shirye na yanzu daga youtube channel HIIT Group tabbas ku. Masu horarwa suna ba da bidiyon wutar lantarki mai inganci tare da ƙaramin kayan aiki da madaidaicin tsarin atisaye.

Dole ne a gani:

  • Menene ayyukan motsa jiki na HIIT da tasirin su
  • Manyan koci 50 a kan YouTube: zaɓi na mafi kyau

Siffofin horon Rukunin HIIT

Rukunin HIIT tashar youtube ce, wacce aka yi layi tare da adadin motsa jiki na kyauta a gida don duk matakan horo. Kamar yadda sunan ke nunawa, masu horarwa suna ba da shirye-shirye a cikin salon HIIT (horaswar tazara mai ƙarfi), waɗanda suka dace don slimming da toning jiki.

Tsawon lokacin horarwar rukunin HIIT, waɗanda aka haɗa cikin zaɓinmu, shine mintuna 20-25. Koyaya, koyaushe kuna iya ƙara ko rage lokacin motsa jiki, ta ƙara ko cire zagaye ɗaya. Yana da sauƙin yin saboda ana maimaita motsa jiki a cikin da'ira. Ba za a iya kiran shirin HIIT na rukuni ba daban-daban kuma na musamman, amma ga waɗanda ke son tsarin horo mai sauƙi kuma bayyananne, waɗannan bidiyon na iya zama cikakke gaba ɗaya.

Siffofin rukunin horo na HIIT:

  1. Horowa ba tare da kiɗa ba da sake dubawa na kociyan, a bango za ku iya juya zaɓin kiɗan da kuka fi so.
  2. Akwai sautin mai ƙidayar lokaci akan farkon da ƙarshen aikin.
  3. Kowane motsa jiki ya ƙunshi motsa jiki 5-6, wanda aka maimaita a cikin zagaye 3-4.
  4. Ana yin motsa jiki akan ka'idar tazara: 20-60 seconds aiki, 10 zuwa 40 seconds hutawa.
  5. Shirin ya haɗu da horo na zuciya da nauyi.
  6. Don darussan, za ku buƙaci dumbbells kawai, wasu bidiyoyi ba sa buƙatar dumbbells.
  7. Horowa ba tare da dumi da sanyi ba (hanyoyin zasu iya kallon motsa jiki kafin da bayan horo).

Kuna iya yin waɗannan motsa jiki sau 4-5 a mako, yin shirin 1-2 don jiki na sama, ƙananan jiki da dukan jiki. An raba shirin zuwa matakai uku na wahala: mafari, matsakaici da ci gaba. Duk da haka, ba a ba da shawarar masu farawa don fara wannan bidiyon ba.

Rukunin Horarwa HIIT don masu farawa

1. HIIT - motsa jiki na jiki duka (minti 20)

Horon tazara ga duka jiki. A cikin shirin na 3 zagaye na 5 motsa jiki a kowane zagaye: 40 seconds aiki, 40 seconds hutawa. Kuna buƙatar dumbbells.

  • X Tsalle
  • Squat tare da Calf Raise
  • Tura sama akan Gwiwoyi
  • Keken Slow
  • Lunge mai nauyi

Yadda za'a zabi DUMBBELLS: tukwici da farashi

Minti 20 Cikakken Jiki HIIT Workout - Ƙarfin Farko - Tsakanin 40s/40s

2. HIIT motsa jiki don makamai, kafadu da haushi ba tare da kaya ba (minti 20)

Horon tazarar yana mai da hankali kan makamai, kafadu da ainihin, sanduna da yawa. A cikin shirin 4 zagaye na motsa jiki 5 a kowane zagaye: 30 seconds aiki, 30 seconds hutawa. Ba a buƙatar kaya.

3. HIIT- motsa jiki don cinyoyi da gindi ba tare da kayan aiki ba (minti 20)

Horon tazarar tare da mai da hankali kan cinyoyi da gindi. A cikin shirin 4 zagaye na motsa jiki 5 a kowane zagaye: 30 seconds aiki, 30 seconds hutawa. Ba a buƙatar kaya.

TAMBAYOYI DADI: yadda ake fara mataki mataki

4. HIIT- motsa jiki don saman da ɓawon burodi (minti 20)

Horon tazarar yana mai da hankali kan makamai, kafadu da ainihin, sanduna da yawa. A cikin shirin 4 zagaye na motsa jiki 5 a kowane zagaye: 30 seconds aiki, 30 seconds hutawa. Kuna buƙatar dumbbells.

Ƙarfin Jiki na Ƙarfin Jiki da Ƙaƙwalwar Ƙarfafa don Gida - HIIT don Masu farawa - 30s/30s

Aiki daga rukunin HIIT don matsakaicin matakin

1. HIIT motsa jiki na hannu da kafadu (minti 20)

Aerobic-ƙarfin horarwa yana mai da hankali kan makamai da kafadu. A cikin shirin 4 zagaye na 6 motsa jiki a kowane zagaye: 25 seconds aiki da kuma 15 seconds hutawa (na farko, na uku da kuma na biyar darussa), 40 seconds aiki da 20 seconds sauran (na biyu, hudu da shida). Kuna buƙatar dumbbells.

GYARAN JIKI: cikakken bayani

2. Powerarfin HIIT- motsa jiki ga jiki duka (minti 22)

Ƙarfafa horo ga babba da ƙananan jiki. A cikin shirin na 3 zagaye na motsa jiki 5 a kowane zagaye: 60 seconds na aiki da 30 seconds hutawa. Kuna buƙatar dumbbells.

3. HIIT- motsa jiki na gindi da kafafu (minti 22)

Horon ƙarfin motsa jiki tare da mai da hankali kan gindi, ƙafafu, da cinya na ciki. A cikin shirin na 3 zagaye na motsa jiki 5 a kowane zagaye: 60 seconds na aiki da 30 seconds hutawa. Kuna buƙatar dumbbells.

TOP 30 mafi kyawun motsa jiki

4. HIIT motsa jiki na gindi (minti 22)

Horar da ƙarfin motsa jiki tare da girmamawa akan gindi. A cikin shirin 4 zagaye na 6 motsa jiki a kowane zagaye: 20 seconds aiki da kuma 30 seconds hutawa (na farko, na uku da kuma na biyar darussa), 40 seconds aiki da 20 seconds sauran (na biyu, hudu da shida). Kuna buƙatar dumbbells.

5. HIIT - motsa jiki na jiki duka (minti 24)

Aerobic-ƙarfin horo ga dukan jiki. A cikin shirin zagaye 4 na motsa jiki 6 a kowane zagaye: aiki na daƙiƙa 30, hutawa na daƙiƙa 10 (don motsa jiki na farko da na huɗu), daƙiƙa 40 suna aiki daƙiƙa 10 (na darasi na biyu da na biyar), aikin daƙiƙa 60, hutawa 30 seconds (don motsa jiki na uku da na shida). Kuna buƙatar dumbbells.

Manyan takalmi masu gudu 20 na mata don dacewa

6. motsa jiki na HIIT don makamai da baya (minti 24)

Aerobic-ƙarfin horarwa yana mai da hankali kan kafadu, triceps da baya. A cikin shirin 4 zagaye na 6 motsa jiki a kowane zagaye: 30 seconds aiki da kuma 30 seconds hutawa (na farko, na uku da kuma na biyar darussa), 40 seconds aiki da 20 seconds sauran (na biyu, hudu da shida). Kuna buƙatar dumbbell ɗaya.

Rukunin horarwa HIIT don matakin ci gaba

1. HIIT- motsa jiki na gindi da cinya (minti 22)

Aikin motsa jiki na Cardio tare da mai da hankali kan gindi, cinyoyi da kona mai. A cikin shirin na 3 zagaye na motsa jiki 5 a kowane zagaye: 60 seconds na aiki da 30 seconds hutawa. Kuna buƙatar dumbbells.

Manyan takalman gudu na 20 na maza don dacewa

2. motsa jiki na HIIT na ƙafafu da kafadu (minti 24)

Aerobic-ƙarfin horo tare da mayar da hankali kan kafafu, gindi da kafadu. A cikin shirin 4 zagaye na 6 motsa jiki a kowane zagaye: 40 seconds na aiki da kuma 30 seconds hutawa (na farko, na uku da kuma na biyar darussa), 60 seconds aiki da 30 seconds sauran (na biyu, hudu da shida). Kuna buƙatar dumbbells.

3. HIIT- motsa jiki na gindi da kafafu (minti 24)

Babban horon ƙarfi tare da mai da hankali kan ƙafafu da glutes. A cikin shirin 4 zagaye na 6 motsa jiki a kowane zagaye: 40 seconds na aiki da kuma 30 seconds hutawa (na farko, na uku da kuma na biyar darussa), 60 seconds aiki da 30 seconds sauran (na biyu, hudu da shida). Kuna buƙatar dumbbells.

Manyan ayyuka 50 na kafafu

4. HIIT- motsa jiki don ƙirji, kafadu da haushi (minti 24)

Horar ƙarfi na farko don ƙirji, kafadu da haushi. A cikin shirin zagaye 4 na motsa jiki 6 a kowane zagaye: aiki na daƙiƙa 30, hutawa dakika 10 (don motsa jiki na farko da na huɗu), daƙiƙa 40 na aiki daƙiƙa 10 (na na biyu da na biyar) (don motsa jiki na uku da na shida). Kuna buƙatar dumbbells.

5. HIIT-motsa jiki don asarar nauyi ba tare da kayan aiki ba (minti 24)

motsa jiki na Cardio tare da girmamawa akan ainihin. A cikin shirin na 3 zagaye na 6 motsa jiki a kowane zagaye: 40 seconds na aiki da kuma 30 seconds hutawa (na farko, na uku da kuma na biyar darussan), 60 seconds aiki da 30 seconds sauran (na biyu, hudu da kuma shida darussan). Ba a buƙatar kaya.

GASKIYAR GASKIYA: zaɓi mafi kyau

Idan kana buƙatar a more araha motsa jiki ga wannan hadaddiyar:

Idan kuna sha'awar mafi tsananin motsa jiki, to duba wannan tarin:

Don asarar nauyi, Don sautin murya da haɓaka tsoka, motsa jiki na tsaka-tsaki, motsa jiki na Cardio

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