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Amy Dixon ya saba da masu karanta shafin yanar gizonmu saboda tasirin motsa jiki na HIIT Breathless Body, wanda ya sami nasarar kama abubuwan da yawa. A yau muna ba da hankalin ku shirye-shirye ba ƙarancin inganci ba don samuwar siririn jiki mai taushi - Bani 10.
Bayanin shirin Ka ba ni 10 kuma ka ba ni 10 .ari
Burnona kitse, yi aiki a duk wuraren matsalar na sama da ƙananan jiki, ba da sauti ga tsokoki tare da babban motsa jiki Bani Me 10. Shirin kuzari daga Amy Dixon yayi alƙawarin inganta ƙimar jiki bayan sessionsan zama kaɗan. Kocin da ke da ƙwarewar shekaru ya kirkiro saiti shida na mintina 10, kowane ɗayan yana da yankin da yake so. Haɗuwa da motsa jiki da motsa jiki masu ƙarfi ita ce hanya mafi dacewa don saurin asarar nauyi duka jiki.
1) Bani 10 (2009) yana ɗaukar mintuna 60 kuma ya haɗa da sassan minti 10 masu zuwa:
- Fat Madawwama Cardio: aikin motsa jiki mai ƙona kitse ba tare da kayan aiki ba.
- Upper jiki Sculpt: motsa jiki tare da dumbbells don makamai, kafadu, kirji da baya.
- Lower jiki Firarfafa: atisaye tare da ma'aunin cinyoyi da duwawu.
- core Makeover: katako da crunches don ƙarfafa ƙwayoyin ciki da haushi.
- Tsakar Gida Sauti: motsa jiki tare da ma'aunin nauyi ga duka jiki (kettlebell zaka iya maye gurbin dumbbell).
- Yoga Mikewa & lankwasa: shimfidawa mai annashuwa dangane da yoga.
2) Meara min 10 (2011) kuma yana ɗaukar minti 70 kuma ya haɗa da sassan minti 10 masu zuwa:
- Fat Madawwama Cardio: ƙwayar mai ƙona mai ba tare da kayan aiki ba.
- Jimlar jiki Shiga: motsa jiki tare da nauyi ga duka jiki.
- Lower jiki Chisel: motsa jiki tare da ma'aunin nauyi don cinyoyi da gindi (squats, lunges, swings ƙafafu).
- Upper jiki Sculpt: motsa jiki tare da dumbbells don makamai, kafadu, kirji da baya.
- core Makeover: exercisesananan motsa jiki tare da dumbbell ɗaya daga matsayin tsaye (ƙaramin sashi a ƙasa kawai a ƙarshen).
- Dynamic Miƙa & lankwasa: mikewa mai dauke da nishadi
Kuna iya yin bidiyon duka, kuma kuna iya ƙirƙirar ku motsa jiki daga ɗan gajeren minti 10. An tsara aji don matsakaiciyar matakin matsakaici da sama, amma ana iya sauƙaƙa nauyin koyaushe ta hanyar ɗaukar ɗan nauyin dumbbells ko yin atisaye a cikin sauƙin sauƙaƙa.
Don karatun za ku buƙaci dumbbells kawai. A cikin kashi na Tsakar Gida Sauti , zaku iya amfani da nauyin ba da zabi ba, amma daya daga cikin mahalartan ya nuna atisaye tare da dumbbell. Ga bangarori biyu daga Bani 10 More (Jimlar jiki Shiga da kuma Upper jiki Sculpt) Yana da kyawawa a sami dumbbells biyu masu nauyi daban-daban. Duk shirye-shiryen suna kama da tsari kuma suna da matsala iri ɗaya. Babban banbanci tsakanin aji kawai a cikin tsarin atisayen da aka gabatar.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Kyakkyawan motsa jiki guda biyu don cikakken jiki daga Amy Dixon, zasu taimaka muku ƙona kitse, sanya sautin jiki da kuma kawar da ƙiba mai yawa.
2. Shirin ya raba sassan mutum daidai gwargwado tare da yankuna masu matsala: saman jiki, ƙananan jiki da ciki.
3. Amy Dixon yayi amfani da ɗawainiyar haɗin gwiwa inda ya shafi tsokoki da yawa a lokaci guda. Wannan yana ba ku damar haɓaka ƙona mai yayin karatun, don amfani da dukkan sassan jiki da gudanar da horo kamar yadda ya kamata. Bugu da kari, yawancin motsa jiki na asali ne kuma masu ban sha'awa.
4. Kuna iya yin cikakken shirin (minti 70), kuma zai iya zaɓar kowane yanki a hankali. Kuna zaɓar tsawon lokacin da zai ƙare muku aikin motsa jiki: minti 10, ko wataƙila minti 30.
5. Don darussan, zaku buƙaci dumbbells kawai. Kawai ga kowane bangare Ka ba ni 10 Mafi kyawawa don samun nau'i biyu na dumbbells na nauyi daban-daban.
fursunoni:
1. Babu keɓaɓɓiyar motsa jiki na bidiyo. Idan kawai zaku yi mintuna 10 daban tare da ma'aunin nauyi, zai fi kyau ku dumama kanku.
2. A cikin shirin yawan tsalle, huhu, tsugune, don haka bai dace da mutanen da ke fama da raunin gwiwa ba.
Idan kuna neman ingantaccen shiri don asarar nauyi, to gwada bidiyon Bani 10 kuma Ku Giveara min 10 .ari. Motsa jiki tare da Amy Dixon ya bambanta mai kyau, inganci da kasancewa, kuma mafi mahimmanci, sakamako mai sauri.
Duba kuma: ACE HIIT babban shiri ne mai ƙarfi daga Chris Freytag.