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Idan kana son rage kiba, inganta jikin ka da kara karfin tsoka, gwada hadaddun Mai hankali X-Factor ST kocin Nahesi Crawford. Don azuzuwan ba kwa buƙatar ƙarin kayan aiki - kawai nauyin jikinku da sha'awar isa ga makasudin!
Bayanin shirin Weider X-Factor ST
Weider X-Factor ST hadadden ingantaccen atisaye ne wanda zai taimaka muku gina siriri kuma mai karfi jiki. Tsarin makonni 8 ya hada da aiki, iko, motsa jiki da kuma motsa jiki don cikakken canza fasalin ku. Za ku ƙona calories, ku ƙarfafa murfin murus kuma ku gina jiki na dindindin. Ba kwa buƙatar ƙarin kayan aiki da ƙwarewar horo mai zurfi, shirin ya dace da yawancin buffs masu dacewa.
Hadadden ya hada da 8 na asali motsa jiki , bidiyo daya a kowane mako (Sati na 1, sati na 2, sati na 3,…, sati na 8). Babban motsa jiki na tsawan mintuna 40, gami da dumama-dumu da kuma kawo cikas. Waɗannan sune kamar haka: 12 motsa jiki daban-daban da aka maimaita a zagaye biyu, bayan kowane motsa jiki zaku ɗan huta kaɗan. Tsakanin da'irori ana zaton hutun minti. Ajujuwa ba su ƙare ba, amma suna da kyau ga gumi. A matsakaici, shirin ɗaya na iya ƙone adadin kuzari 300-350. Dangane da haka, tare da kowane mako na horo na horo zai zama mai rikitarwa.
Baya ga babban bidiyo na mintina 40, shirin ya haɗa da 4 wasan motsa jiki:
- Abs (minti 10)
- Glutes da Cinya (minti 15)
- Jimlar Jiki (minti 20)
- Yoga (minti 20)
Kocin yana amfani da atisaye iri-iri don ƙarfafa tsokoki da ƙona calories. Yi amfani da isasshen adadin motsa jiki don haushi, gami da katako na isometric. Saurin darussan matsakaici ne na zuciya-nauyin ba shi da rinjaye, musamman ma a bidiyo ta farko. A hankali, ƙarfin zai ƙara ƙaruwa, ana ƙara atisayen plyometric, amma a makon farko aikin da ke cikin shirin zai yiwu ga kowa.
Jadawalin motsa jiki Weider X-Factor ST
Course Weider X-Factor ST yana ɗaukar kalandar shirye-shirye na aji. Za ku yi kowane motsa jiki sau 3-4 a mako. Sauran ranakun zaku iya yin kowane irin nau'ikan bugun zuciyar ku akan kowane ɗayan karatun karatunku. Wata rana a sati. Kamar yadda kake gani, shirin yana ɗauka tsarin kyauta kyauta, don haka cikakke ne ga waɗanda suke son haɗawa da videoframerate daban-daban.
Kuna jiran wadannan darussan: lunges, turawa, burpees, superman, planks, gadoji na hanji, dambe inuwa, plyo, ƙafafun kafa, ƙafa ɗaya ƙafa, crunches, masu hawa dutse, sumo squats, jacks jacks. Kusan dukkan darussan sun ƙunshi sauƙaƙe da rikitarwa mai rikitarwa. Kowane mako kuna jira mafi hadaddun da tsanani darussan. Don wasu motsa jiki, kuna iya buƙatar tsayawa don turawa, amma gabaɗaya zaɓi ne.
Shirin ya dace don matsakaiciyar matakin horo. Idan kai dalibi ne mai ci gaba to ka tsallake ayyukan farko na 2-3 ka tafi kai tsaye zuwa mako na huɗu da biyar. Idan kai dan farawa ne, hadadden kamfanin Weider X-Factor ST zaka iya zuwa kuma kawai a wasu lokuta, yi amfani da sauƙin sauyin atisaye.
Fa'ida da rashin fa'idar shirin:
Fa'idodin shirin:
- Shirin Weider X-Factor ST zai taimaka muku don ƙona adadin kuzari da kuma kawar da ƙarin fam.
- Za ku yi aiki kan haɓaka ƙarfin tsoka da sautin dukkan jiki.
- Ba kwa buƙatar ƙarin kayan aiki, ana yin dukkan motsa jiki tare da nauyin jikinsa.
- Horon ya ba da kalandar karatuttukan aji don makonni 8.
- Jadawalin abu ne mai sauqi a bi: kowane mako yayi dace da horo ɗaya.
- Shirin yana nuna zaɓuɓɓukan motsa jiki da yawa zaka iya zaɓar wanda ya dace maka gyara.
- Za ku sami babban inganci da bambance bambancen kaya don ɓawon burodi: katako, Superman, crunchy.
- Hadadden ya hada da gajeren bidiyo na bidiyo guda uku 4: ga dukkan jiki, zuwa ciki, zuwa cinyoyi da gindi, yoga.
- Bidiyo yi sosai: yana ɗaukar minti 40, ya ƙunshi da'irori da yawa, ya haɗa da motsa jiki da motsa jiki don dukkan jiki.
Rashin dacewar shirin:
- Ba yawancin cardio ba, dole ne ya “samu” a gefe kamar yadda aka bada shawara a kalandar azuzuwan. Duba, misali: Top 10 motsa jiki na motsa jiki na mintina 30
- Duk motsa jiki na asali 8 gina a kan irin wannan manufahada da irin wannan atisayen kuma a samu dumama iri iri da kuma mikewa.
- Shirin koyawa yana da cikakkiyar ƙamus, wanda zai iya haifar da wahala wajen fahimtar umarninsa.
- Bidiyon ƙirar bidiyo: ko ba a bada sunan motsa jiki ko agogon awon gudu.
Irin su Weider X-Factor ST sun dace don haɓaka ƙarfin jiki da haɓaka sifa, amma don ci gaba da rikitarwa irin wannan bidiyo a cikin makonni 8 bazai da sauƙi. Koyaya, idan aka gabatar da madadin aikin motsa jiki tare da wasu ayyukan (kamar yadda aka bayyana a kalanda), to, zaku iya ƙara wannan karatun a cikin jerin zaɓaɓɓunku.
Duba kuma: Marasa hankali Steve Uria: 20 motsa jiki masu ƙarfi don raunin nauyi.