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Kuna son sanin sabon jikin ku tare da tsananin motsa jiki? Shawara ka gwada shirye-shirye guda 2 Patrick Gudo (Patrick Goudeau), wanda da su zaka sami damar rage nauyi, matse jiki da kai ga sautin tsoka.
Shirye-shiryen Patrick Gudo: Jingina Mai Jiki da matsanancin Calorie ƙonewa
Patrick Gudo kwararren mai horarwa ne kuma daya daga cikin kwararrun kwararru kan motsa jiki na Amurka. Sanannen sanannen tsari ne na musamman wajan horar da Patrick ya samar da DVD sama da 20, waɗanda suka shahara a duk duniya. Shirin sa ya daidaita, ya bambanta kuma ya ban sha'awa, amma bayan wannan, suna samar da sakamako mai sauri da inganci.
Muna sake gode wa mai shiga cikin rukuninmu Vkontakte Olga don ba da shawarar da ya mai da hankali kan horar da Patrick Gudo. Olga tana da gogewa sosai tare da shirye-shirye masu ƙarfi kuma koyaushe suna faɗin ra'ayinsa a cikin maganganun bidiyon, wanda edita ke nuna matuƙar godiya a gare ta.
Mun gabatar da hankalin ku motsa jiki guda biyu Patrick Gudo: Jingina Jikin Jiki da kuma Matsanancin Calorie Burn. Sunyi kama da tsari, tsawon lokaci da abubuwan motsa jiki, amma Extreme Calorie Burn yafi tsananin ɗaukar nauyin ajin. An gina shirin ne bisa ka'idar babban tsanani tsakanin horo, zaku kasance masu canza ƙarfi da sassan cardio don ƙona mai mai tasiri.
A cikin hadaddun rukunin biyu ban da babban motsa jiki kuma ya hada da gajeren bidiyo na kyaututtuka ga abdominals:
- Jinkiyar Jikin Jiki (2010): 60 minti (babban motsa jiki) + 10 minti (kari Abs)
- Matsanancin Calorie Burn (2011): 67 minti (horo na asali) + 9 mintuna (kari Abs)
Ana fitar da shirye-shirye masu zaman kansu daga juna, don haka ba a bayar da jerin azuzuwan ba. Dangane da gajeren bidiyo na kyautatawa, zaku iya ƙara su zuwa babban aikin motsa jiki, kuma kuna iya ware musu wani lokaci na daban.
Bayanin Patrick Gudo
Don darasi tare da Patrick Gudo zaku buƙaci nau'i biyu na dumbbells na daban-daban nauyi. Misali, 1.5 da 3 kilogiram ko 2 kilogiram. da 4 A cikin shirye-shiryen biyu zaku sami adadi mai yawa, huhu, tsalle, wasu burpees, tura-UPS, motsa jiki don ƙarfi, gudu da juriya. Karye tsakanin bangarori babu wani aiki da ke gudana a yanayin ci gaba. Wasu darussan asali ne na asali don irin waɗannan ayyukan.
Motsa jiki Patrick Gudo gina a cikin madauwari tsarin da canjin yanayi da nauyin wuta. Za ku gudanar da atisaye da nauyi da nauyin jikinsa. Saboda aikin motsa jiki, bugun zuciyar ka zai kasance a yankin gyrosigma yayin duk karatun. Saurin horon yana kan hauhawa, zaku haɗa dukkan ƙungiyoyin tsoka na manya da ƙananan ɓangarorin jiki.
In Jingina Jikin Jiki yana amfani da motsa jiki na rikitarwa da motsa jiki mai ban sha'awa na motsi. Amma a cikin Matsanancin Calorie Burn Patrick Gudo yana ba da ƙarin aiki mai ƙarfi, musamman game da aikin tsarin zuciya da jijiyoyin jini. Koyaya, duka shirye-shiryen sun dace kawai don ci gaba da ma'amala, da kuma waɗanda ba su da matsalar lafiya.
Yayin motsa jiki, zaku iya jin damuwa da yawa akan gwiwa, gwiwa da baya, don haka yi hankali, yi amfani da dumbbells masu nauyin nauyi, dabarun dacewa na motsa jiki da sauraren abubuwan jin dadi a jikinka. Idan kuna buƙatar hutawa ko sauƙaƙe aikin, to kuyi shi.
Lura cewa kungiyar Patrick Gudo tana nuna atisayen da muka saba dasu koya Ana Garcia. Ga waɗanda suke son motsa jiki, tabbas yakamata ku gwada cikakken shirinta na Inferno Workout.