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Aiki a ƙasan jiki yana buƙatar naci: a nan akwai manyan tsokoki a jikinmu. Muna bayarwa ku mafi kyawun motsa jiki don cinyoyi da gindicewa zaka iya fara inganta jikinka a yanzu. Bayan taƙaitaccen bayyani zaku sami hanyar haɗi tare da cikakken bayanin kowane shirin.
Shirye-shiryen kwalliyar roba da cinyoyi masu kyau
1. Denise Austin: Shortananan motsa jiki a ɓangaren ƙananan
Denise Austin tana ba da jerin gajeren bidiyo (mintuna 10-15) don ƙirƙirar cinyoyi da gindi na roba. Ko da babu lokacin kyauta, sami 'yan mintoci kaɗan a rana zuwa aji , kowa na iya. Tare da Denise zakuyi aiki duk tsokoki na ƙananan jiki, har ma waɗanda ke da taurin kai azaman ɓangaren cinya na ciki. Za'a iya yin wasan motsa jiki a kowane tsari. Matakan darasi: daga mai farawa zuwa na gaba.
Ara koyo game da horo tare da Denise Austin ..
2. Jillian Michaels: "Killer rolls" (Killer Buns da Cinyoyi)
Shirin "Killer rolls" an kuma nufin inganta ƙananan ɓangaren jikin ku. Jillian Michaels ta ɗauka darasi mafi inganci domin horar da cinyoyi da gindi. An rarraba kwas ɗin motsa jiki zuwa matakan 3, don haka zaku sami kyawawan damar don ci gaba. Ajujuwan sun wuce mintuna 40-45, zaku buƙaci dumbbell, kuma zai fi dacewa nauyin ƙafa. Matakan shirin: matsakaici zuwa ci gaba.
Karanta game da Killer Buns da cinyoyi ..
3. Leandro Carvalho: Butt din Brazil
Butt na Burtaniya babban shiri ne don ƙirƙirar kyawawan gindi da siririn ƙafafu. Azuzuwan kuzari daga BeachBody yayi muku alƙawarin kyakkyawan sakamako bayan watanni 1-2 bayan fara karatun. Shirin kunshi darussa da yawa (Mintuna 30 a kan matsakaita), wanda a haɗe ya ba da kaya mai inganci don ƙananan jiki. Don karatun za ku buƙaci dumbbell da roba. Matakan shirin: matsakaici zuwa ci gaba.
Kara karantawa game da Butarin Butt na Brazil ..
4. Janet Jenkins: Gyara cinyoyi da gindi
Janet Jenkins tana ba da motsa jiki na minti 20 don cinyoyi da gindi. Rabin farko ana yin sa yayin tsaye: kana yin squats da huhu tare da dumbbells. A rabi na biyu zaku motsa jikin Mat. Bidiyon faruwa a cikin hanzari mai sauri, a karkashin tsokaci mai tsokaci Janet Jenkins. Don darussan, kawai kuna buƙatar dumbbells. Matsayin horo: daga mai farawa zuwa na gaba.
Informationarin bayani game da shirin tare da Janet Jenkins ..
5. Denise Austin: Yoga don cinyoyi da gindi
Wani shiri na mintina 30 mai annashuwa daga Denise Austin ya ƙunshi abubuwan yoga da motsa jiki na gargajiya don horar cinyoyi da gindi. Tare da motsa jiki motsa jiki za ku yi aiki da duka ƙananan jiki, kuma yoga zai taimaka inganta ku ƙarfi, sassauci da walwala. Don azuzuwan kawai kuna buƙatar motsa jiki Mat. Matakan shirin: daga mai farawa zuwa na gaba.
Kara karantawa game da yoga tare da Denise Austin ..
Don tabbatar da cewa horon ya gudana kamar yadda ya kamata, muna bada shawara cewa ku haɗu da motsa jiki tare da motsa jiki mai motsa jiki. Tare da taimakonsu, kuna haɓaka ƙoshin lafiya kuma kuna hanzarta aiwatar da asarar nauyi: Mafi kyawun aikin motsa jiki na mintina 30.