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Grit babban motsa jiki ne na motsa jiki daga Les mills don ƙona mai ƙona, inganta ƙarfin jiki da haɓaka ƙarfin tsoka. Idan kana so kawai 30 mintuna masu kyau don inganta lafiyar ku, to motsa jiki Grit zai zama kayan aikinku mafi kyau don cimma waɗannan burin.
Menene Grit?
Grit babban horo ne na tazara (HIIT), wanda zaku inganta jikinku da ɗan gajeren darasi na rabin awa. Masu ba da horo Les mills da aka haɗa a cikin wannan shirin shine mafi kyawun motsa jiki don samun adadi mai ban mamaki a cikin gajeren lokaci. A cikin mintuna 30 kawai kuna ciyar da adadin kuzari 400: ba kowane horo na cikakken sa'a zai samar muku ba wannan babban kalori mai kuna. Ta hanyar horar da Grit daga Les Mills, za a ɗauke ku zuwa wani sabon matakin shirye-shiryenku na zahiri.
Grit shine ɗayan sabbin shirye-shiryen Les mills, ɗayan mafi inganci kuma ɗayan mafi wahala. Horarwa akan tsarin HIIT (HIIT) bayar sauri kuma mafi kyau sakamakon: za ku ƙona adadin kuzari na awanni bayan aikin motsa jiki, ƙara ƙarfin motsa jiki, cimma sautin tsoka, gina dogon tsokoki kuma zai ƙone kitse daga duk wuraren matsala. Kuma wannan ba duk fa'idodi bane daga shirin Grit. Kara karantawa game da tasirin motsa jiki na HIIT da aka bayyana a cikin labarin:
Yanzu bari mu tsaya a kan abubuwan da shirin ya kunsa. Grit mai rikitarwa ya haɗa da motsa jiki na 3: Cardio, ƙarfi da Plyo (zuciya, ƙarfi da kuma kayan aiki). Kowane darasi yana ɗaukar mintuna 30 kuma yana da nasa halaye. Amma dukansu ɗaya ne daga manufa ɗaya - don hanzarta inganta tasirin mafarkinku. Kuna iya zaɓar shirin ɗaya kawai wanda kukafi so mafi yawa, ko tafi duka ukun, ɗaukar nauyi. Kowane wata 3 akwai sabbin kayan software da ake saki Grit tare da sabunta ayyukan motsa jiki.
Babban fasali na duk shirye-shiryen Les mills, waƙa ce mai ban sha'awa wacce zata ƙarfafa ku a cikin aji. An rarraba motsa jiki zuwa kashi (kashi ɗaya - waƙa ɗaya), kowane ɓangaren ya dace da takamaiman saiti na motsa jiki. Horar da nauyi kuma an tsara shi don masu sauraro masu wahala, amma ta hanyoyi da yawa ofarfin aji zai dogara ne akan ku kawai. Kuna da damar rage kaya ta hanyar rage gudu da rage yawan maimaitan atisaye.
Grit motsa jiki: Cardio, ƙarfi da Plyo
1. Gishiri Cardio
Grit Cardio babban motsa jiki ne na motsa jiki wanda zai inganta tsarin zuciyarka, haɓaka ƙarfin jiki da saurin saurin metabolism. Wannan asarar nauyi na shirin yana faruwa ba tare da ƙarin kayan aiki ba, wanda zai ba da ƙalubalen gaske ga jikinku.
Class ya hada tsalle, wasu burpees, sprints, lunges, tura-UPS, dutse mai hawa dutse, tsalle cikin plank da sauran irin wannan horo tare da bambancin. Ana yin motsa jiki a hanyoyi da yawa, kuma tsakanin saiti akwai gajeren hutu. Mintuna biyar da suka gabata waɗanda aka sadaukar don latsawa.
Kayan aiki: ba a buƙata.
2. ritarfin Grit
Duk da cewa ana kiran horo da ƙarfi (ƙarfi), babban burinta shi ne hanzarta saurin kuzari, ƙona kitse da haɓaka ƙarfin tsoka. Za ku yi amfani da ƙwanƙwasa da nauyin jikinku don samun sauƙin sauƙi na jiki cikin ƙanƙanin lokaci. Duk horo yana faruwa a cikin sosai saurin sauri kusan ba tare da tsayawa ba.
Za ku sauya madaidaitan motsa jiki tare da nauyi da fashewar abubuwan motsa jiki. Kasance a shirye don yin hakan latsawa da matattu tare da ƙwanƙwasa, squats, turawa, tsalle, huhun huhu, wasu burpees, sprints.
Kayan aiki: sanda tare da pancakes, dandamali na hauhawa.
3. Grit Plyo
Grit Plyo na tushen aikin motsa jiki wanda aka tsara musamman don shirya waɗannan 'yan wasa masu karfi da dacewa. Yin amfani da plyometric ba kawai don saurin inganta yanayin jikin ku da sauri ba, amma zai iya haɓaka ƙarfin fashewar tsokoki.
Shirin yana amfani da manyan atisaye akan saurin sauri da juriya tare da ƙarfin horo don ƙungiyoyin tsoka daban daban. Kuna jira tsalle-tsalle, tsugunne, turawa-UPS, katako, tsalle cikin katako, huhun huhu, motsa jiki daban-daban na yoga don jikin sama.
kaya: pancake daga sanda (zaka iya maye gurbin dumbbell), dandamali na mataki (ba a cikin duk bugu ba).
Idan ana so don ƙarfi da Plyo zai iya yin ba tare da dandamali ba, amma a wannan yanayin, nauyin zai zama ƙasa. Misali, kayan kwalliya (ba a cikin dukkan bugu ba) ana ɗauka ya zama babban adadi na tsalle a kan dandamali. Suna iya yin ba tare da Steve ba, amma ƙarfin ƙarfin azuzuwan zai ragu. Amma a cikin motsa jiki tare da pancake daga sanda zamu iya amfani da dumbbell na yau da kullun cikin aminci.
Kamar yadda kake gani, darussan da aka zaɓa suna kama da juna a cikin dukkan shirye-shiryen ukun. Kafin ka fara yin wadannan atisayen, ya kamata ka iya yi irin wadannan darussan kamar tura-UPS, burpees, tsallewar wuta, katako. Koyaya, yana ɗauka cewa baku sanya shi kai tsaye “daga da zuwa”. Idan karon farko zaku buƙaci ɗan gajeren hutu don hutawa, kada ku ji tsoron iyawa. Amma koyaushe kuyi ƙoƙari zuwa iyakar.
Kafin ku fara tsunduma cikin shirin daga masu horarwa Grit Les mills (idan kuna aiki a gida maimakon a kulab ɗin motsa jiki), muna ba da shawarar ka kalli bidiyon a hankali. An tsara wasu motsa jiki don wani adadi na lokuta don maimaitawa, don haka da fatan za ku saurari maganganun masu horarwa akan batun motsa jiki. Shirin wani lokacin motsa jiki je zuwa kudin (yawan lokuta), wani lokacin akan lokaci.
Ra'ayoyi kan shirin Grit daga Les mills:
Aikin motsa jiki yana da ƙarfi sosai, saboda haka ya dace da shirya lafiyayyun mutane waɗanda ba sa jin tsoron ɗaukar nauyi. Wataƙila karo na farko da baza ku iya yin nasara akan 100% don tsayayya da saurin aji ba, amma ba mummunan bane. Tare da kowane sabon zaman horo zaka yi mamakin ci gaban ka: jikinka zai yi karfi da kuma dacewa.
Hakanan karanta wasu shirye-shiryen Les mills:
- Harin Jiki: rage nauyi, ƙona ƙarin kitse kuma ƙara ƙarfin jimrewa
- Yakin jiki - motsa jiki mai ƙona kitse daga Les mills