Babban wasan motsa jiki mafi kyau don masu farawa ko kuma inda za'a fara motsa jiki?

Idan ka yanke shawarar yin lafiyar gida, ko ba dade ko ba jima tambaya zata taso: ta ina zaka fara? Muna ba ku manyan mafi kyawun motsa jiki don masu farawahakan zai taimake ka ka rage kiba, ka karfafa jijiyoyin ka sannan kuma ya sanya jikin ka sirir kuma mai dacewa.

Yaya za a fara horo don yin dacewa?

1. Jillian Michaels - Slim adadi cikin kwanaki 30 (30 Day Shred)

Tare da wannan shirin, da yawa sun fara shiga cikin lafiyar gida. Jillian Michaels tana ba da bidiyon bidiyo na minti 25, gami da aerobic da nauyin wuta. Shirin ya ƙunshi matakai uku na wahala, kowane matakin yana da har zuwa kwanaki 10. Kuna buƙatar dumbbells da Mat. Bayan kwanaki 30 ba kawai za ku inganta adadi ba, amma kamar horo tare da Jillian Michaels.

Karanta game da Slim adadi cikin kwanaki 30 ..

2. Denise Austin - Saurin nauyi

Denise Austin sananne ne don ingantaccen motsa jiki don masu farawa. Shirye-shiryenta "Rage nauyin nauyi" ya ƙunshi sassa biyu. Sashin aerobic zai hanzarta kuzarin ku da lalata kitse, da iko - zai karfafa tsokoki da sanya jiki kara dacewa. Denise yana wa'azin kuzari ne na gudanar da aikin, don haka horon na da kyau kuma mai daɗi.

Read more about Saurin nauyi nauyi ..

3. Shaun T - Hip Hop Abs

Hip Hop Abs cikakken shiri ne na salon rawa, wanda zai taimaka maka inganta adadi da jin daɗi. A lokacin aji yayi aiki duk kungiyoyin tsoka, amma ana bada kulawa ta musamman ga manema labarai. Horarwa bisa sauƙaƙan motsi na hip-hop, godiya ga abin da za ku ƙarfafa kuma rage ƙarar jiki. An tsara hadaddun na wata 1.

Kara karantawa game da Hip Hop Abs ..

4. Autumn Calabrese - Gyara Rana 21

Wannan aikin motsa jiki cikakke ne a cikin bambancin sa. Charmar Autumn Calabrese sun shirya darasi na mintina 30 wanda ba zai baka damar gundura ba. Za ku yi wasan motsa jiki da ƙarfin motsa jiki don horar da babba da ƙananan jiki, Pilates da yoga. Shirin yana ɗaukar kwanaki 21, amma zaka iya tsawaita aikin zuwa wata ɗaya ko ma biyu.

Karanta game da 21 Day Gyara ..

5. Cindy Crawford - Sirrin cikakken adadi

Cindy Crawford tana ba da shirin inda zaku fara fara, koda ba tare da ƙwarewar ƙwarewar ba. “Sirrin cikakken adadi” ya ƙunshi ƙananan sassa guda uku, waɗanda zaku iya sauyawa tsakanin su a kowane tsari. Cindy tayi inganci mai kyau amma mai araha don inganta cinyoyinku, ciki da hannayenku.

Kara karantawa game da Sirrin zuwa cikakken adadi ..

6. Janet Jenkins - Cikakkar abs. Gyara cinyoyi da gindi.

Janet Jenkins ta saki horo da yawa don masu farawa, amma wannan ƙimar ta haɗa da mai yiwuwa mafi mashahuri shirin. Abon ciki, cinya da gindi sune wuraren da ke da matsala ga 'yan mata, kuma daga cikinsu yana ba da damar yin aiki tare da mai koyar da shahararrun Hollywood. Hoton bidiyo guda biyu na mintina 20 zai sa siffofinku su zama cikakke.

Ara koyo game da Janet Jenkins ..

7. Chalene Johnson - Turbo Jam

Chalene Johnson ƙwararre ce a ƙirƙirar hadaddun shirye-shirye. Kuma Turbo Jam yana daya daga cikin shahararrun kayayyakinsa. Ya dogara ne akan kickboxing - gwagwarmaya wasanni, wanda zai taimaka muku don kawar da nauyin da ya wuce kima da ƙarfafa tsokoki na ƙafafu, makamai da ciki. Ayyukan motsa jiki da aka tsara don masu farawa, duk da haka, tasirin shirin, tabbas zaku gamsu.

Kara karantawa game da Turbo Jam ..

8. Debbie sibers - Siriri cikin 6

Complex Debbie sibers yana dauke da makwanni 6, a lokacin ne zaku sami damar rage kiba da kuma inganta lafiyar jiki. Kowane mako biyu zaku sami sabon motsa jiki tare da ingantattun saiti na motsa jiki. Karatun sun hada da nauyi da motsa jiki na motsa jiki wanda zai sanya jikinka siriri kuma mai taushi. Tare da rikitarwa na motsa jiki a hankali, sun dace da masu farawa.

Kara karantawa game da Slim a cikin 6 ..

9. Leslie Sansone - yi tafiya da sauri: 5 horo: mil 1

Leslie Sansone ta samar da horo iri-iri don farawa. Tushen don ta yi saurin tafiya kuma ta haɓaka shi da motsa jiki don ƙarfafa tsokoki. Leslie yana gayyatarka ka wuce daga mil 1 zuwa 5 ya danganta da yanayin lafiyar ku. Yin tafiya tare da Leslie Sansone yana ɗaya daga cikin zaɓuɓɓuka masu araha na ƙwarewar gida, wanda aka ba da tabbacin yin aikin kowannensu.

Read more about Saurin tafiya ..

10. Cindy Whitmarsh - Kyakkyawa a cikin minti 10

Idan kana son yin aiki akan duk wuraren matsalar, to ka kula da gajerun motsa jiki daga Cindy Whitmarsh. Yana bayarwa mintuna 10 kawai don keɓewa ga kowane sashin jiki: hannaye, ciki, cinyoyi da gindi. Duk darussan da aka tattara a cikin shirin ba zai haifar da wahala ba har ma ga masu farawa. Idan bakada lokaci mai yawa a dakin motsa jiki, to azuzuwan tare da Cindy Himars shine abin da kuke buƙata.

Kara karantawa game da Kyau tsawon minti 10.

A cikin rukuninmu na Vkontakte mun gudanar da bincike, wane irin horo ne yafi dacewa da masu farawa. Ga sakamakon da aka fitar:

Kamar yadda kake gani, mai gamsarwa shirin Jillian Michaels ne ya lashe wuri na farko “Slim adadi na kwanaki 30”. A matsayi na biyu, amma can baya akwai hadadden “Perfect press da kuma gyaran cinyoyi da gindi” daga Janet Jenkins. Kadan bayan shirye-shiryen Leslie Sansone brisk tafiya mil.

Akan mawuyacin shirin na al'ada don samar da irin wannan hanyar (mai sauƙi ga hadaddun):

1. Leslie Sansone - yi tafiya da sauri: Horo 5: mil 1
2. Cindy Whitmarsh - Kyakkyawa a cikin minti 10
3. Cindy Crawford - Sirrin cikakken adadi
4. Janet Jenkins - Cikakken abs. Gyara cinyoyi da gindi.
5. Denise Austin - Rage nauyi mai nauyi
6. Shaun T - Hip Hop Abs
7. Debbie sibers - Siriri a cikin 6
8. Jillian Michaels - Slim adadi cikin kwanaki 30
9. Chalene Johnson - Turbo Jam
10. Autumn Calabrese - Gyara Ranar 21

Duk wasannin motsa jiki na sama don masu farawa suna da banbanci sosai kuma basa bambanta da juna. Amma tare da kowane ɗayan waɗannan shirye-shiryen ku za su iya gina cikakken jiki.

Hakanan karanta: Manyan shahararrun tashoshin youtube guda 10 kan dacewa a gida cikin Rashanci.