Joe wicks (The Body Coach) shahararren mai koyar da motsa jiki ne na Burtaniya, mai watsa labarai kuma marubucin littattafai kan abinci mai gina jiki. Joe wicks ya kasance da gaske abin jin dadi a cikin yanayin dacewa, nan da nan samun farin jini mai ban mamaki a cikin shafin sa na instagram.
Joe makonni: labarin nasara
Joe wicks ya wayi gari sananne bayan fitowar littafin girkinsa Lean a cikin 15, wanda ya zama mafi kyawun kasuwa. Kocin ta ya buga a jerin sauki lafiyayyen girke-girke, daga salad na ganyaye zuwa bired da pizzas. Littafin Lean a cikin 15 ya zama mafi kyawun sayarwa a cikin Burtaniya a cikin 2015 kuma Joe ya kawo sanannen daraja. Bugu da ƙari, a halin yanzu tana matsayi na uku a cikin manyan littattafan girke-girke na kowane lokaci!
Akidar Joe ba ta da alaƙa da tsauraran abinci da ƙuntataccen abinci. Yana ƙarfafa ku ku ci daidai kuma ku zaɓi abinci mai ƙoshin lafiya, amma canza abincinku ba don kowane takamaiman lokacin ba, da na rayuwa. Yayin da misalinsa ya tabbatar da cewa ko da cin abinci mai dacewa na iya zama mai daɗi da banbanci. "Canja salon rayuwar ku, kuma kada ku zauna kan tsarin abinci" - in ji kocin.
A wannan lokacin, Joe wicks, wanda aka fi sani da Body Coach, ɗayan mashahuran masu rubutun ra'ayin motsa jiki ne a duniya. A instagram ya sanya hannu sama da mutane miliyan 1.6! A cikin shafin nasa Joe yana wallafa girke-girke na jita-jita da bidiyon motsa jiki. Shi mai goyon bayan ne ga gajeren motsa jiki na HIIT, kuma daga mahangar sa ya isa ayi minti 15 a yini don samun sifa.
Nasa dabara 90 Day SSS (Shift, Shape da Tsarin ci gaba), wanda kuma shi ne tushen littattafansa, ya shahara a duk duniya. Kwanan kwana 90 daga Kocin Jiki ya taimaka wa ɗimbin mutane canza jikinsu. Tare da girke-girke da motsa jiki masu tasiri Joe wicks tuni sama da mutane dubu 130 sun sami damar canza salon rayuwar ku.
Shafin motsa jiki ya fahimci cewa banyi tsammanin irin wannan shaharar a cikin cibiyoyin sadarwar jama'a ba kuma ban taɓa neman shahara ba. Fara blog a kan instagram, shi kawai yana so ya taimaki wasu mutane canza jikinsu. A shirin rage musu nauyi Joe na samun kusan dala miliyan 1.4 a kowane wata, kuma farin cikin da ke tattare da kwarjinin ɗan Biritaniya ɗan shekara 31 ya ci gaba ne kawai.
10 dokoki daga Joe wicks, don rasa nauyi
Koyaya, ba lallai bane a sayi kwasa-kwasan musamman Joe wicks, don fara rasa nauyi. Jigon shirye-shiryensa a bayyane yake kuma mai sauki: dace abinci mai gina jiki da kuma motsa jiki na yau da kullum. Muna ba ku ka'idoji 10 na ƙimar nauyi daga wick na Joe waɗanda ke da tabbacin cewa kuna sane, amma waɗanda yake da mahimmanci a sake faɗi:
- Mai rubutun ra'ayin yanar gizon yana adawa da tsarin abinci da ƙuntatawa mai tsanani a cikin abinci. A ra'ayinsa, bai isa ba don ci abinci na fewan kwanaki kaɗan don samun sakamako mai tsawo na rage nauyi. Kana da don canza salon rayuwar ku, fara cin abinci daidai da motsa jiki a kai a kai.
- Joe yana ƙarfafa ku ku ci sau 3 a rana sau 2 a rana. Abincin ku ya kamata ya daidaita kuma ya ƙunshi isassun sunadarai, mai da carbohydrates. Yana da mahimmanci kada kuyi yunwa, amma don ciyar da jikin ku madaidaicin mai. Kocin Jiki a kai a kai ana buga shi a girke-girke na instagram masu sauƙi ne amma lafiyayyun abinci.
- Kocin ya ba da shawarar dafa gida da kawo abinci a cikin kwantena, wannan zai taimaka don guje wa cin abincin da ba a tsara shi ba a cikin abinci mai sauri da sanduna masu zaki. Amma idan kuna cin abinci a cikin cafe ko gidan abinci, gwada yin oda nama, kifi, salati.
- A cewar Joe, zaku iya ba da motsa jiki mintuna 15 kawai a rana, amma ya kamata HIIT-motsa jiki 5-6 sau sau a mako. Kuna iya horarwa a gida kuma don motsa jiki kuna buƙatar Mat ne kawai da ɗan fili a cikin ɗakin. Kuna iya bin bidiyonsa akan youtube ko gajeren bidiyo a cikin instagram, inda yake nuna misalan motsa jiki. Yin wasanni zai kiyaye ku cikin kyakkyawan yanayi da rana.
- Mai rubutun ra'ayin motsa jiki yana ganin yana da mahimmanci ayi aiki akan yawan tsoka. Da zarar kun saba da aikin motsa jiki mai ƙarfi, fara ƙarawa ƙarfin motsa jiki don ci gaban tsoka. Wannan zai taimaka wajen hanzarta motsa jiki da inganta yanayin jiki.
- Ba a ba Joe wicks shawara ba don iyakancewa iyaka kanta a cikin kayayyakin da kuke ci akai-akai. Sannu a hankali inganta abincin ku, maye gurbin abinci "mara kyau" zuwa "amfani" da ba da fifiko ga abinci mai kyau.
- Sau ɗaya a mako zaku iya biya karamin rauni. Amma ba ƙari ba, in ba haka ba akwai haɗari don komawa asalin asalin wanda tserewa zai fi wuya sosai.
- Ya kamata ku sha karin ruwa, aƙalla lita biyu a rana. Ruwa yana saurin motsa jiki kuma yana ceton jiki daga rashin ruwa bayan yawan motsa jiki.
- Joe ya bada shawarar su kaurace wa giya. Kuna iya iya sha, amma ba sau biyu ba a wata.
- Bai kamata mu manta da shi ba lafiyayyen bacci, kowace rana dole ne ka yi bacci na awa 7-8. Wannan zai taimaka rage abinci, rage matakan hormone cortisol, wanda ke lalata tsokoki, kuma ya ba ka damar kasancewa cikin shiri don horo mai ƙarfi.
A cikin instagram Joe a kai a kai yana sanya hotunan abokan cinikinsu tare da sakamakon “kafin da bayan”. Kocin jiki yana nunawa nasarorinku wajen kiyaye kyakkyawan tsari, yana sake tabbatar da tasirin fasahohin sa. Joe wicks ya ce, "A cikin watanni shida da suka gabata na kasance a cikin aiki ba kamar da ba, amma har yanzu ina samun lokaci don gajeren aikinku na HIIT don kasancewa cikin kyakkyawan yanayi."
Motsa jiki Body Coach
Zaka iya gwadawa horo Kocin Jiki a tashar sa ta youtube. A halin yanzu, Joe bai sanya bidiyo da yawa ba (kusan 65), amma ana sabunta shi akai-akai tare da sabbin shirye-shirye, don haka masu biyan kuɗi a tashar suna girma kowace rana. Yanzu suna da kusan dubu 250 da sama da bidiyon bidiyo miliyan 11.
Muna ba ku 5 daga cikin shahararrun bidiyo akan tashar Kocin Jiki. Duk waɗannan darussan a cikin salon HIIT, ana yin su ba tare da ƙarin kaya ba kuma suna ɗaukar mintuna 15-20:
1. HIIT Home Workout don masu farawa (kallo miliyan 2.2)
2. Minti 20 na Kone Kitsen HIIT & Abs Workout (Ra'ayoyi miliyan 1)
3. Fat kona HIIT Workout (850.000 ra'ayoyi)
4. Cikakken Jiki yana Kone Gida HIIT (850.000 ra'ayoyi)
5. Low Impact Sabon shiga HIIT Workout (500.000 ra'ayoyi)
A cikin instagram Kocin Jiki ya rubuta cewa ya fara sanya girke-girke a kan hanyoyin sadarwar jama'a don nishaɗi kuma ba ma tunanin cewa a ƙarshe wannan zai haifar da irin wannan babban aikin. Joe wicks misali ne mai kyau na yadda cin nasara a rayuwa, kawai aikata abin da yake so.
Duba kuma: Tarihin rayuwar Jillian Michaels ko yadda ake cin nasarar koci.
Don rage kiba