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Kuna son samun jiki mai toned don haka ɗauka ingantaccen horon ƙarfi ga 'yan mata a gida? Muna ba ku bita na mafi kyawun shirye-shiryen bidiyo waɗanda suka dogara da ƙarfin motsa jiki don duk wuraren matsala.
Mun yi zaɓi na cardio wanda zai taimaka muku ƙona mai da rage kiba. Amma ba tare da yin aiki a kan tsokoki ba za su yi nisa daga cikakke. Bayan haka, don samun m gindi, toned kafafu da shida fakitin abs kuna buƙatar yin nauyi mai aiki. Saboda haka ba lallai ba ne a manta game da horarwa mai ƙarfi, musamman yanzu ana iya jin daɗin su a gida.
Nemo mafi kyawun horon ƙarfin ƙarfi ga mata a gida
1. Janet Jenkins - Jimlar Jiki
Shirin Jima'i na Jiki ya ƙunshi motsa jiki na minti 35 guda biyu, kowannensu ya keɓe ga takamaiman ƙungiyoyin tsoka. Janet Jenkins ta ba da shawarar hadaddun na tsawon makonni uku, tana canza waɗannan zaman tare. Kocin ya saka a cikin shirin wasan motsa jiki na gargajiyawanda zai taimaka wajen sanya jikinka cikakke. Kuna buƙatar dumbbells, amma don dacewa za ku iya amfani da ma'aunin ƙafar ƙafa.
Kara karantawa game da Jimlar Jiki..
2. Jillian Michaels - Babu Yankunan Matsala
"Babu matsala" yana daya daga cikin shahararrun shirye-shirye daga Jillian Michaels. Tare da taimakonsa, ba kawai ku ƙarfafa tsokoki ba, amma har ma zai iya kawar da matsalolin yankunan. Aikin motsa jiki ya ƙunshi motsa jiki wanda ya ƙunshi ƙungiyoyin tsoka da yawa, don haka za ku yi aiki lokaci guda akan sassa daban-daban na jiki kuma ku ƙone ƙarin adadin kuzari. Shirin "Babu matsala" yana ɗaukar mintuna 45. Don horo tare da Jillian Michaels, kuna buƙatar guda biyu na dumbbells daga 1.5 kg.
Kara karantawa game da Babu More Yankunan Matsala..
3. Tania Ante - Shakeology
Ƙarfafa horo ga 'yan mata don gida Shakeology yana da araha amma shirin mai tasiri sosai. Tania Ante Bidiyo guda biyu, yana ɗaukar mintuna 30 da mintuna 50. Don haka idan kun fara yin motsa jiki, mafi kyawun zaɓin motsa jiki na mintuna 30. Tanya ya shiga cikin shirin na mafi kyawun motsa jiki don haifar da jin dadi na jiki. Kuna iya amfani da dumbbells ko na'urar kwaikwayo, gwargwadon abin da kuke so.
Kara karantawa game da Shakeology..
4. Michelle Dosw - Slim, Karfi & Sexy Jikin Sculpting
Ƙarfafa horo daga Michelle Dasua shine manufa don yin a gida. Za ku yi aiki a cikin kwanciyar hankali da aunawa taki, inganta ba kawai ingancin tsoka da haɗin gwiwa ba. Ana samun wannan ta hanyar yin amfani da tef na roba, wanda a hade tare da ma'auni na kyauta yana ba ku damar haɓaka motsin amplitudes kuma ya haɗa da yawan tsokoki. Shirin ya ƙunshi zaman rabin sa'a biyu don jiki na sama da na ƙasa.
Kara karantawa game da Slim, Strong & Sexy Sculpting Jikin ..
5. Bob Harper – Canjin Rage Nauyin Mafari
Shirin Bob Harper ya ƙunshi mafi inganci darussan ƙarfi ga jiki duka. Za ku aiki tsokoki a hannu, kafadu, ciki, baya, gindi da cinya, samar da siriri da toned jiki. An tsara hadaddun don matakin farawa (mafari), duk da haka, rashin ƙwarewa sosai a cikin dacewa don aiwatar da shi zai yi wuya. Ƙarfafa horo ga 'yan mata daga Bob Harper yana da minti 45 kuma yana da tabbacin inganta yanayin jiki. Amma mai farawa yana da kyau a zabi wani shirin daban.
Kara karantawa game da Canjin asarar nauyi na Mafari ..
6. Kate Friedrich - Total Muscle Sculpting
Shirin Total Sculpting Sculpting ya ƙunshi sassa uku: jiki na sama, ƙananan jiki da ciki. 50-minti mai tsanani kuma ya haɗa da cikakken nau'in motsa jiki don duk ƙungiyoyin tsoka. Don motsa jiki za ku buƙaci dumbbells da expander, yana da kuma kyawawa (amma ba a buƙata) don samun matakan mataki da ƙwallon ƙafa. Ƙarfafa horarwa ga 'yan mata daga Kate Friedrich an tsara shi don tsaka-tsaki da ci gaba na ma'amala.
Kara karantawa game da Total Sculpting Sculpting.
Kimanin matsayi na shirye-shirye bisa ga wahala (mai sauƙi zuwa wuya):
- Janet Jenkins - Jimlar Da'irar Jiki
- Michelle Dosw – Slim, Karfi & Sexy Sculpting Jikin
- Tania Ante - Shakeology
- Jillian Michaels - Babu Sauran Yankunan Matsala
- Kate Friedrich - Jimillar sculpting na tsoka
- Bob Harper – Canjin Rage Nauyin Mafari
Duba kuma: Flex Train - ƙarfin horo tare da dumbbells da roba band tare da Kate Friedrich.