Ba mu gajiya da maimaita cewa lafiyar gida na iya ma'amala da kowa da kowa ba tare da la'akari da shekaru da shirye-shiryen jiki ba. Abu mafi mahimmanci shine nemo horo mai dacewa. Muna ba ku bita game da shirin Gaskiya Farko daga Daily Burn, wanda zai tilasta ma cikakkun masu farawa cikin wasanni.
Idan kuna fara motsa jiki ko kuma kuna dawowa horo bayan dogon hutu, to shirin Gaskiya ne Farawa ne a gare ku. A tsakanin makonni takwas na azuzuwan, zaku yi aiki don ƙirƙirar Gidauniyar da za ta ba da tushe mai ƙarfi don lafiyar ku a nan gaba. Ko da wane irin nau'in sihiri ka kasance farkon Mafari wanda zaka iya yi. Za a shiryar da ku ta hanyar motsa jiki na asali don haɓaka ƙarfin ku, motsi da juriya, haɓaka a hankali da mataki zuwa mataki zuwa motsa jiki masu rikitarwa.
Don dacewa da shirin zuwa Farkon Mafari?
- Mutane masu nauyin nauyi
- Mutanen da ba su da horo a baya ko kuma sun yi dogon hutu
- Manya mutanen da suke contraindicated karfi load
- Mutanen da ke da rauni ƙwarai
- Mutanen da kawai ke neman sauƙin shiri don caji ko hutu daga manyan motsa jiki
Kwanan nan, munyi magana game da sauran shirye-shiryen don masu farawa: P90 da YouV2 daga kamfanin Beachbody. Idan aka kwatanta da P90 Hadadden Mafarin Gaskiya ya fi sauƙin ɗorawa da ƙaramar tasiri. Daura da Kuna2 Gaskiya na Farko ƙasa da zuciya da ƙarin motsa jiki domin ci gaban Janaral motsi na jiki. Za ku mayar da hankali kan koyon nau'ikan motsa jiki na kwarai, haɓaka motsi na haɗin gwiwa da haɓaka tsarin musculoskeletal. Wannan zai taimaka maka wajen kiyaye makamashi da inganta lafiyar ka.
Shirin shine kwararren mai horarwa Justin Rubin. Ya kasance mai riƙe da bel ɗin bel a cikin karate kuma a cikin aikinsa yana yin gwagwarmaya, musamman tai Chi (cakuda wasannin motsa jiki da wasan tsere na kasar Sin). A cikin Farkon Mafari akwai sauki darussan daga Martial Artshakan zai taimaka muku don ƙarfafa tsokoki da ƙone adadin kuzari. Yawancin horo ana auna su sosai kuma suna da nutsuwa, amma tare da kowane sabon matakin darasin zai zama mai rikitarwa.
Compositionungiyar horarwar Gaskiya ta Farko
Mafarin Gaskiya na mako 8 ne a kalandar. Za ku yi atisaye na tsawon minti 20-30 sau 6 a mako tare da hutun kwana ɗaya. Don darussan, ku bukatar Mat da kujera (idan ya zama dole maimakon kujera zaka iya amfani da sauran kayan daki masu kyau). Yawancin motsa jiki da aka nuna a cikin sifofin biyu (mai sauƙi da rikitarwa), don haka zaku sami damar daidaita matakin motsa jiki bugu da allyari.
Mafarin Gaskiya na Farko 10 kawai:
- Abilityarfafawa da Motsi 1 da kuma 2 Natsuwa da motsi. Wadannan darussan zasu baku damar farawa mai taushi kuma zasu farkar da jikinku. Za ku yi aiki a kan inganta motsi na dukkan jiki, buɗe mahaɗan da haɓaka motsi. An tsara aji don watan horo na farko.
- Starfi da Cardio 1 da kuma Cardio 2 rearfi da. Za ku yi aiki a kan ƙarfi da zuciya, ƙarfafa tsokoki da inganta ƙarfin hali. Kuna tayar da bugun jini tare da motsa jiki masu sauƙi, gami da fasahar martial. An tsara aji don watan horo na farko.
- Babban 1, Core 2 da kuma Core 3. Corarfi mai ƙarfi yana taka muhimmiyar rawa wajen kiyaye kyakkyawan matsayi da kiyaye kashin baya. A cikin waɗannan shirye-shiryen, zaku ga motsa jiki masu sauƙi don ƙarfafa ƙwayoyin ciki da baya, waɗanda galibi ana yin su a ƙasa.
- Shotokan. Wani motsa jiki wanda ya dogara da wasan karantu don ƙarfin aiki da juriya. An tsara shirin don wata na biyu.
- Kickboxing 1 da kuma Kickboxing 1. Wadannan shirye-shiryen sune na watan karatu na biyu. Kuna jiran ƙarin bugun jini mai ɗorewa a cikin zuciya, amma har yanzu yana da taushi sosai kuma yana da ƙananan tasiri.
Gwada Mafari Na Gaskiya idan kuna farawa don yin ƙoshin lafiya, ko ba da shawara ga wannan shirin ga ku wasanni masu tasowa abokanka, dangi ko iyayenka. Justin Rubin zai jagorance ku ta hanyar motsa jiki mai sauƙi zai taimaka muku a hankali don shiga cikin wasanni da numfasa ƙarfi cikin jikinku.