Chloe Ting sanannen mai rubutun ra'ayin yanar gizo ne na Australiya, yana samar da ingantattun motsa jiki don rage kiba da kuma kawar da mai daga yankuna masu matsala. Da fari dai, muna ba ku zaɓi na ingantattun bidiyo na Chloe waɗanda zasu taimaka muku wajen tsara ayyukan motsa jiki na gida da ƙara musu nauyi mai nauyi.
Kalubale na makonni 8 daga Chloe ting
Kwanan nan Chloe ting ya fito da sabon ƙalubale na makonni 8, gami da motsa jiki 4 don raunin nauyi, sautin jiki, da kawar da yankuna masu matsala. Chloe yana da kalandar darussa, wacce kuke bin ta tsawon watanni biyu. Kodayake ba lallai ba ne a gudanar da wannan shirin kawai na wani lokaci, kawai za ku iya amfani da keɓaɓɓiyar bidiyo don haɓaka ayyukan yau da kullun.
Don haka, shirin na bazarar bazara ya hada da motsa jiki 4: motsa jiki na motsa jiki mai karfi ga dukkan jiki (mintina 30), motsa jiki don hannu (min 10), motsa jiki don ciki (minti 10), motsa jiki don cinyoyi, da walwala (minti 25) . Classes suna dacewa da matakan horo sama da matsakaici (motsa jiki don masu farawa, duba a nan). Ba za ku buƙaci na'urori na musamman ba. Chloe yana bayarwa a cikin mako don yin tafiya na mintuna 20-30 ko motsa jiki na cardio.
Lura cewa ana gudanar da darussa ba tare da dumi da sanyi ba! Tabbatar duba tarin atisayen da muka shirya domin dumama da mikewa bayan motsa jiki:
- Jin dumi kafin motsa jiki: shirin motsa jiki +
- Mikewa bayan motsa jiki: atisaye + shirye-shirye
Onedungiyoyin Toned & Butt Workout (minti 25)
Wannan atisayen na tsawan mintuna 25 cikakke ne dan sautin cinyoyinku da gindi. Chloe yana ba da horo daban-daban waɗanda ke ƙarfafa tsokoki kuma suna taimakawa wajen kawar da wuraren matsala. Shirin ya ƙunshi zagaye biyu, an maimaita shi a zagaye biyu (zagaye na farko yana faruwa ne a ƙasa, zagaye na biyu yana tsaye tare da huhu da squats). Za ku ga motsa jiki 16; zaku horar a karkashin makircin 30 dakika 10 na aiki / sakan XNUMX hutawa. Idan kuna da mummunan gwiwoyi, zaku iya aiwatar da zagayen farko kawai.
18 horo don ƙafafu da walwala tare da ƙungiyar motsa jiki
Motsa jiki da Manyan Jiki (minti 10)
Wannan gajeren motsa jiki na mintina 10 zai taimaka muku matse tsokoki na hannu kuma kuyi aiki yadda yakamata akan dukkan ƙungiyoyin tsoka na ɓangaren sama. Chloe yana ba da asarar nauyi bisa katako da tura-UPS. Manyan jijiyoyi, hannaye, da kafadu za su ƙone! A cikin wannan shirin, zaku sami darussan 10 da aka aiwatar bisa ga makirci 45 aikin dakika / 15 sakan hutawa. Kuna iya maimaita aikin a cikin tazara 2-3. Ajin zai yi kira ga duka masu farawa da ɗaliban ci gaba.
Motsa jiki na Brutal Abs (minti 10)
Motsi ne gajere amma mai zafi a ƙasa har zuwa cikin ciki da haushi. Za ku zaɓi madadin motsa jiki don baya don latsawa da sandunan motsa jiki. Kodayake an gama aikin gaba daya a ƙasa, bugun zuciyar ku zai kasance a yankin gyrosigma. A cikin wannan shirin, zaku sami darussan 10 da aka yi a cikin da'irar aikin sakan 50 / sakan 10 hutawa. Kuna iya maimaita aikin a cikin layi biyu. Ajin zai yi kira ga ɗaliban da suka ci gaba.
Manyan darussan 15 na musun ciki da katako
Cikakken Jikin Jiki (minti 30)
Wannan babban horo ne na tazara mai tsananin gaske da firgici - ya haɗa da burpee, gudu a kwance, tsalle, tsugune, katako masu motsi. Koyaya, idan baku tsalle ba, zai fi kyau a zaɓi motsa jiki mara ƙarfi na motsa jiki. Cikakken Jiki yana cikin ƙa'idar tazara; lallai ne ku yi aiki tuƙuru don ƙaddamar da bidiyo daga farko zuwa ƙarshe. Ungiyar ta ƙunshi motsa jiki 14 da aka maimaita tazara 3 na kewayon aikin 30 seconds / sakan 10 hutawa. Horarwa kawai ya dace da ɗaliban ƙwararru.
Rashin tasirin motsa jiki na motsa jiki daga FitnessBlender
6 HIIT-motsa jiki don ci gaba akan ƙwanƙwasawar Chloe
Duk motsa jiki na motsa jiki Chloe ting da aka gudanar a kan tazara kuma ya haɗa da motsa jiki masu tasiri sosai (tsalle, squats, tura-UPS, gudu, katako). Idan kuna son ɗaukar kaya mai tsayi don sakamako mai sauri, horo na Chloe, zaku so shi. Don azuzuwan bazai buƙatar ƙarin kayan aiki ba, ana yin dukkan motsa jiki tare da nauyin jikinsu.
1. Motsa Jiki Na Ciki: Kona Calories 400 (minti 30)
Motsa jiki ya hada da zagaye 3 na motsa jiki 4. Ana maimaita kowane zagaye a zagaye 4. Zagayen Farko: squat Jump Lunge, High Kicks, Skater Hops, Plank Hops. Zagaye na biyu: Burpees + Tuck Jump, Jacking Jacks, squat Jump Toe Taps + Kickback, Cross Jacks. Zagaye na uku: Groiners, Tsalle-tsalle na gefe, ,afafun kafa ɗaya (R), Legafafun kafa guda (L).
2. Cikakken Motsa Jiki: Ku ƙona Calories 250-360 (minti 25)
Horon ya hada da zagaye 2 na atisaye 4; ana maimaita kowane zagaye a zagaye 3. Zagaye na farko: Lunges na Windmill, Masu Hawan Dutse + Jacks na Plank, High Kicks, Tricep Dips + Leg Reise. Zagaye na biyu: Tsalle-tsalle Tsalle-tsalle + Kugaje na gefe, usharfafawa + atunƙwasawa, Gwanayen tsalle, rununƙarar Keke.
3. Faton Motsa jiki A Gida (minti 20)
A cikin wannan horon mai zurfin, an bayar da atisaye 9, waɗanda aka maimaita su a zagaye 4 (30 sec / 10 sec): High Knee Burpee, Turawa, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.
4. Tabata Fat-Blasting HIIT Motsa jiki (minti 16)
A wannan tsananin TABATA-horon da ke jiranku motsa jiki 8, kowanne ana maimaita shi a saiti 4 (20 sec / 10 sec): Burpees, Masu hawan tsaunuka, Jan tsalle wurin shakatawa, &asa da Planasa Plank, Tsalle Tsalle + Tsugunnawa 180, Babban Kicks , Lateral Lunge Jump, Spiderman Plank.
5. Tabata HIIT Cardio Workout (Mintuna 16)
A wannan horon na TABATA, zaku sami motsa jiki 8, kowane maimaita shi a cikin saiti 4 (20 sec / 10 sec): Jacks Power, Jacks Plank, Hunging Jumping, Mountain Climbers, Burpee's, Ski Abs, Jumping Jacks, Plank. Na farko, akwai motsa jiki!
5. Fat Fating HIIT Cardio (minti 16)
Da fari dai, wannan horo mai mahimmanci yana ba da motsa jiki 8 da aka maimaita a zagaye 2 (45 sec / 15 sec): Burpee + Star Jump, Mountain Climbers, Jump Rope, In & Out Squat Spider Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump Jump.
Don raunin nauyi, Domin motsa jiki na gaba, motsa jiki na Cardio.