Shirye-shirye daga Jillian Michaels suna daga cikin shahararrun mutane a cikin duniya na ƙoshin lafiya. Ta saki kwasa-kwasan da yawa waɗanda za a iya ba da tabbacin sun samu kyakkyawan yanayi. Yau zamu fada game da horo wanda zaku fara hanyarku cikin wasanni, wannan shine, shirye-shiryen Jillian Michaels don masu farawa.
Kowane darasi an bayyana shi dalla-dalla akan gidan yanar gizon mu, lokacin da kuka latsa hanyar haɗin yanar gizon zaku iya samun ƙarin takamaiman bayani kan shirin dacewa.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Manyan mata 20 masu tsere don motsa jiki da motsa jiki
- Yadda za a zabi dumbbells: tukwici, shawara, farashi
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Manyan bidiyo 20 na wasan motsa jiki don rage nauyi daga Popsugar
- Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi
Waɗanne motsa jiki Jillian Michaels zaku iya farawa?
1. Ranar Shred 30 (Slim adadi a cikin kwanaki 30)
Mafi shahararren shirin Gillian. Dayawa suna fara sanin su da horon bidiyo. Shirin yana da sauki sosai kuma a lokaci guda yana da tasiri sosai. Dangane da hanyar 3-2-1 (ƙarfin motsa jiki na mintina 3, bugun zuciya na minti 2 da minti 1 a kan latsawa) na tsawan wata ɗaya za ka cire kitse mai yawa kuma ka inganta jikinka. Motsawar tana ɗaukar mintuna 25 kuma ta ƙunshi matakai uku na wahala, da kayan aikin da zaku buƙaci dumbbells kawai. 30 Day Shred daga Jillian Michaels yana da kyau ga masu amfani da ƙwarewa waɗanda kawai ke haɗuwa da ƙoshin lafiya.
Karanta game da Ranar 30 Shred
2. Mai farawa Shred (Shirin don farawa)
Idan shirin ya kasance 30 Ranar Shred suna da nauyi sosai, zaku iya gwada motsa jiki mafi sauƙi Farawa Shiga. Musamman ya zama dole a kula da mutanen da ke da kiba ko waɗanda aka hana su cikin tsananin damuwa. Kusan aikin motsa jiki ba ya nan, don haka motsa jiki ba zai dame gidajen ku ba. Matakai 3 na mintina 25 zasu taimaka muku wajen kawo jikinku cikin babban tsari cikin wata daya.
Kara karantawa game da Fara Shred
3. Tsattsage cikin 30 (Rage nauyi cikin kwanaki 30)
Motsa jiki Tsage ciki 30 yayi kama da tsari tare da 30 Rana Shiga. Darasi yana ɗaukar mintuna 30, akwai kuma makirci 3-2-1, duk da haka, motsa jiki Jillian ta bambanta ƙwarai. Idan “Sredakh” sun fi daidaito kuma sanannu, aikin “Rip” yafi kyau da ban sha'awa. Kuna gudanar da shirin na wata ɗaya, kowane mako a kowane sabon matakin mawuyacin hali. Abin sani kawai mara kyau - babu fassarar Rasha, amma muryar Ingilishi tana aiki.
Kara karantawa game da Ripped a cikin 30
4. FastFix na Kickbox (Kickboxing)
Idan kana son yin motsa jiki na motsa jiki a gida, amma “hanzarta abin da kake samu a jikinka” ba zai iya ba, ba da shawarar zabi “Kickboxing”. Kodayake baku taɓa tsunduma cikin wasan dambe ba, ba zakuyi wahalar maimaita aikin Gillian ba. Shirye-shiryen sun haɗa da azuzuwan 3 (babba, ƙasa, ciki), kowannensu yana ɗaukar mintuna 20 ne kawai. Godiya ga horon motsa jiki na Kickbox FastFix zaka inganta aikin zuciya, kara jimiri kuma zaka iya kona karin adadin kuzari.
Infoarin bayani game da Kickbox FastFix
5. Tsage shi da nauyi (Horarwa da ma'auni)
Duk da mummunan sunan, wannan shirin yana da sauƙi kuma ya dace sosai ga masu farawa cikin ƙwarewa. Don motsa jiki ta amfani da dumbbell ɗaya ko ɗamara, an zaɓi nauyi gwargwadon shirye-shiryen jiki na yanzu (2 kilogiram). Horarwa tana ɗaukar minti 30, lokacin da za ku yi aiki duk tsokoki na jiki, amma musamman tsarin ƙwayoyin cuta. Shirin ya hada da matakan 2: fara daga na farko kuma tare da ci gaban na biyu.
Kara karantawa game da Hred-It Da Weight
6. Jiki mai zafi, Maman lafiya (bayan haihuwa)
Jiki Mai Zafi, Mama mai lafiya shine sabon shirin Jillian Michaels wanda aka tsara shi musamman don dawo da adadi bayan haihuwa. Hadadden ya hada da motsa jiki 3 (jiki na sama, ƙananan jiki, ciki da haushi). Load Hot Jiki a hanya mai taushi wanda zai bawa iyaye mata matasa damar yin horo ba tare da cutar da lafiyarsu ba. Ko da ma Jillian da aka fi so motsa jiki na motsa jiki a cikin ƙananan tasirin wannan shirin da rikitarwa, don haka hadadden ya dace ba kawai ga iyaye mata ba har ma da masu farawa cikin ƙoshin lafiya. Kowane motsa jiki yana ɗaukar mintuna 25 kawai.
Kara karantawa game da Jikin Jiki, Mama lafiya
Ga masu farawa shirin bidiyo mafi kyau duka ana ɗaukarsa a matsayin “Slim adadi na kwanaki 30 (30 Day Shred)” saboda dalilai masu zuwa:
- akwai darasi;
- hanya mai tasiri;
- ci gaba a hankali daga mataki zuwa mataki;
- tsawon lokacin motsa jiki mintuna 30 ne kawai;
- zaɓi biyu na wahala, waɗanda mahalarta shirin suka nuna
Don sauƙaƙa kewayawa cikin shirye-shiryen kocin, duba: Motsa jiki Jillian Michaels: shirin motsa jiki na watanni 12.