Ƙaunar motsa jiki bisa gaurayawan wasan motsa jiki? Muna ba ku wani babban kayan aiki daga ƙonawa na yau da kullun don ƙona adadin kuzari da haɓaka siffar. Ba a ci nasara ba - shirin kickboxing na mako shida daga Anna Garcia da Phoenix Carnevale don "marasa nasara".
Ayyukan motsa jiki bisa gaurayawar fasahar fada - kusan mafi shaharar nau'in dacewa da gida. Na farko, waɗannan azuzuwan cardio sun fi aminci ga gidajen abinci fiye da aerobics da plyometrics. Abu na biyu, yaƙin yana haifar da babban ƙarfin corset na muscular, da tasiri mai kyau akan tsarin musculoskeletal. Na uku, ban da ƙona calories kuna aiki fitar da tsokoki na babba da ƙananan jiki.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
- Yadda za a zaɓi Mat ɗin motsa jiki: kowane nau'i da farashi
- Manyan 50 mafi kyau don motsa jiki
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- Yadda za a zabi takalmin gudu: cikakken littafi
- Katako na gefe don ciki da kugu + zaɓuɓɓuka 10
- Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki
- FitnessBlender: shirya motsa jiki uku
- Fitness-gum - kyawawan kayan aiki ga 'yan mata
Gabaɗaya bayanin shirin Ba a ci nasara ba
Ganin dacewa da horon da aka yi bisa gaurayawar fasahar fada, kamfanin Daily Burn ya fitar da wani shiri wanda ba a ci nasara ba. ("Ba za a iya cin nasara ba"), wanda ya riga ya yi nasarar samun magoya baya na farko. Koyar da masu horarwa : Anna Garcia, saba da mu a cikin wani m shirin Inferno Workout, kuma Phoenix Carnival, wanda kwararre ne na wasanni a cikin karate, Dambe, Damben Thai da JIU-jitsu na Brazil.
Sakamakon yanayin motsa jiki iri-iri da aka yi amfani da su a cikin shirin daga Daily Burn, jikinka da tunaninka ba za su gajiya ba. Horon da ba a ci nasara ba shine babban haɗin haɗakar ƙungiyoyi daga wasan kwaikwayo na martial, horar da nauyi don sautin jiki da haɓaka ƙarfi, ƙarfin zuciya don ƙona mai da asarar nauyi. A gaskiya ma, Daily Burn yana ba da wani zaɓi mai tasiri na motsa jiki na HIIT dangane da MMA (gauraye na martial arts) tare da ƙarin ma'auni da cardio.
Rashin nasara a cikin hadaddun ya haɗa da motsa jiki 9 na mintuna 20-30. Ƙarfafa azuzuwan tare da girmamawa a cikin cardio yana jagorantar Anna Garcia, bidiyo tare da horar da wutar lantarki da kuma shimfiɗawa - Phoenix Carnevale. Duk da yawan adadin darussan da aka haɗa daga wasan kwaikwayo na martial, motsa jiki isasshen tasiri tare da sassan plyometric, sabili da haka, shiga kawai a cikin sneakers. (Phoenix, alal misali, tsunduma cikin rashin takalmi, amma yana da kyau kada a yi shi).
An tsara shirin don matakin tsakiya, idan kun mai da hankali kan horo daga Phoenix. Bidiyo daga Anna Garcia ya fi wuya a ɗauka, sun dace kuma sun ci gaba.
Idan kuna son shiga cikin dabarun wasan motsa jiki na tushen shirye-shirye ko kuma kawai kuna son yin aiki akan lafiyar jiki, aikin motsa jiki na Undefeated zai zama babban ƙari a cikin azuzuwan motsa jiki na bankin piggy-gida.
Manyan takalmi masu gudu 20 na mata don dacewa
Abun da ke ciki na horarwar ba a ci nasara ba
An tsara shirin don makonni 6 na azuzuwan. Makonni biyu na farko za ku yi sau 3 a mako na tsawon makonni biyu - sau 4 a mako, makonni biyu na ƙarshe - sau 5 a mako. Horon ba ya haɗa da ci gaba da wahala, amma saboda raguwar adadin kwanakin kowane mako shirin zai ci gaba da ƙaruwa.
Babban ɓangare na horo yana faruwa ba tare da ƙarin kayan aiki ba, amma wasu bidiyon za ku buƙaci dumbbells don yin ƙarfin motsa jiki. Ayyukan ƙarfin ƙarfi galibi ana haɗa su zuwa ƙungiyoyin tsoka da yawa. Yana da kyawawa don samun nau'i biyu na dumbbells, kimanin 2-2 kg 3-4 kg. Ba za a iya kiran dauren fasahar martial ba mai sauƙi, amma yawanci kamar zaman zama sun isa su kware su sosai.
Don haka, rashin nasara a cikin shirin ya haɗa da horo na 9 don mintuna 20-30: 4 matsanancin motsa jiki na cardio, motsa jiki na cardio 3 tare da abubuwan horo na nauyi, horo na cardio 1 don ɓawon burodi da ƙarin horo 1 don haɓaka motsi.. A ƙasa akwai taƙaitaccen bayanin duk bidiyon da aka haɗa a cikin hadaddun. Bayani game da matakin rikitarwa da adadin adadin kuzari da aka ƙone da marubutan suka bayar.
Horowa tare da Anna Gracia (tsarin motsa jiki na zuciya):
- Kick HITTA 1 (minti 30). Calories: 379 kcal. Wahala: babba.
- Kick HITTA 2 (minti 30). Calories: 395 kcal. Wahala: babba.
- Cardio Kicin 1 (minti 30). Calories: 426 kcal. Wahala: babba.
- Cardio Kicin 2 (minti 30). Calories: 406 kcal. Wahala: babba.
- core KO (minti 15). Calories: 220 kcal. Wahala: matsakaici.
Horowa tare da Phoenix Carnevale (horo tare da abubuwan horon nauyi):
- MMA Magunguna (minti 20). Calories: 276 kcal. Wahala: matsakaici.
- MMA Power (minti 20). Calories: 250 kcal. Wahala: matsakaici.
- MMA Force (minti 20). Calories: 253 kcal. Wahala: matsakaici.
- MMA motsi (minti 24). Calories: 227 kcal. Wahala: mai sauƙi.
Dumbbells kuna buƙatar shirye-shiryen kawai MMA Power da kuma MMA Force. Duk sauran bidiyon ba tare da asarar kayan aiki ba.
Duba kuma sauran tarinmu:
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun wasan motsa jiki
- Babban horo na 20 TABATA cikin yaren Rasha daga Anelie Skripnik
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- FitnessBlender: shirya motsa jiki uku