dukkan motsa jiki Eva Khodakovskaya a cikin tebur mai zane, cikakken bayanin, shirye shiryen darasi + shirye-shirye daga mabiyanmu

Aikin motsa jiki na kocin Poland Eva Khodkovskaya (Ewa Chodakowska) gudanar da kama zato na miliyoyin mutane ba kawai a Poland amma a duk faɗin duniya. Shirinsa ya yi mamakin babban ingancinsa da saurin sakamakonsa. A baya can, mun yi magana game da Eva Khodkovskaya da babban shirin. A yau bisa ga buƙatun da yawa daga masu biyan kuɗi, mun yanke shawarar ƙara labarin tare da cikakken bayanin ayyukanta, wanda zai taimaka muku cikin sauƙi da sauri kewaya cikin bidiyon sa.

Don haka, muna ba ku tebur mai dacewa na duk horo Eva Khodakovskaya, cikakken bayanin kowane bidiyo (tsarin aji + fasali), Shirye-shiryen darasi da aka shirya a cikin ra'ayi daban-daban game da shirye-shiryensa daga mai biyan kuɗin mu Olga da tarin ra'ayoyi daga sauran masu biyan kuɗi. Idan ka rasa a iri-iri na shirye-shirye jajibirin, Bayan karanta wannan labarin, tabbas dole ne ku warware duk bayanan.

Tebur na duk horo Eva Khodokovskaya

Hanya mafi sauƙi kuma mafi bayyane don nemo shirin da ya dace tare da Eva Khodakovskaya shine a tebur jera duk horo. Teburin mu yana da ginshiƙai masu zuwa:

• Sunan shirin
• Tsawon lokacin shirin a lokacin
• Wahala (1 zuwa 6)
• Takin azuzuwan (sauri, matsakaici, a hankali)
• Shahararriyar manhajar da abin ya shafa (high, matsakaici, low)
• Brief description

Af, teburin yana da dadi sosai. Kuna iya daidaita bayanai a cikin kowane ginshiƙi ta amfani da kiban da ke cikin taken.

Kusan duk motsa jiki Eva Khodakovskaya ne babu karin kaya, ban da Cikakkar Jiki da Kalli Model (bukatar haske dumbbells), Metamorphosis (daman fitball) da Target Płaski Brzuch (bukatar tawul). Duk sauran shirye-shiryen suna buƙatar tabarma a ƙasa. Idan ba ku da dumbbells, yi amfani da su maimakon kwalabe na filastik da ruwa ko yashi.

An ƙayyade ƙayyadaddun tsarin shirin daban-daban don haka grading ne wajen sabani. Shahararriyar shirin kuma ba ita ce maƙasudin manufa ba. Mun gano shi a kan yawan ambaton, adadin bita da kuma kyakkyawar amsa daga ma'amala da duka a Poland da sauran ƙasashe. Idan ba ku yarda da kimar shirinmu ba, rubuta a cikin sharhi za mu yi ƙoƙarin yin la'akari da duk ra'ayoyin.

Cikakken bayanin duk horo Eva Khodkovskaya

1. Bikini

Tsarin shirin

Horon ya ƙunshi zagaye biyu maimaita motsa jiki, kowane zagaye yana ɗaukar mintuna 20. Ana yin motsa jiki bisa ga makirci: 30 seconds aiki / 10 seconds hutawa.

Features

Horarwa mai zurfi daga Eva Khodakovskaya, wanda ya haɗa da canza yanayin motsa jiki da motsa jiki zuwa sautin jiki (planks, squats, lunges). Ana yin aikin a cikin ci gaba mai girma. Daya daga cikin shahararrun shirye-shirye na Hauwa'u.

2. Sirrin Pilates

Tsarin shirin

Horowa gaba ɗaya a ƙasa, lafiya ga gwiwoyi. A cikin rabi na farko na shirin don yin motsa jiki don ɓawon burodi (baya da madauri), a cikin rabi na biyu don kafafu da butt (a gefe, a kan dukkan hudu da ciki).

Features

Kyakkyawan motsa jiki don yin aiki akan wuraren matsala na ƙafafu, gindi, ciki da kugu. Shirin a kallon farko yana iya zama kamar mai sauƙi, amma wannan yaudara ce. tsokoki za su ji babban kaya. Ya dace da mutanen da ke da matsalolin haɗin gwiwa da varicose veins.

3. Nasara

Tsarin shirin

Aikin motsa jiki ya haɗa da sassa daban-daban guda uku don minti 15-20:

• m cardio (maimaita 3 don motsa jiki 10 kowane zagaye)
• al'adar bene don ƙafafu da gindi (a gefe, a kan duka huɗu, a baya)
• motsa jiki a kasa ciki da baya (baya da madauri)

Features

Sashin Cardio na shirin yana da ƙarfi sosai, don haka ya dace da ɗalibin ci gaba kawai. Amma kashi na biyu da na uku na darasin ya dace da horon matsakaicin matakin. Kuna iya yin minti 15, 30 ko 45 bisa ga ra'ayin ku (+ dumama da bugu).

4. Scalpel (New Scalpel)

Tsarin shirin

Ana iya raba horo zuwa sassa masu zuwa:

• dumama + motsa jiki ga hannaye, kafadu da kafafu (Minti 5)
• lunges, squats, sace ƙafafu zuwa gefe ga cinyoyi da gindi (Minti 10)
• gada a kasa ga gindi (Minti 3)
• motsa jiki a gefe ga kafafu (Minti 3)
• motsa jiki a kan ciki na baya, kafafu da gindi (Minti 3)
• motsa jiki a kan duk hudu ga kafafu da gindi (Minti 5)
• motsa jiki a bayanta don ciki (Minti 7)

Features

Babban ɓangaren darussan a cikin shirin yana gudana a farkon al'ada, sannan tare da ripple. Wannan yana ba da ƙarin kaya. Rashin tasirin motsa jiki, amma a farkon rabin akwai lunges da squats (na iya tsallakewa idan kuna da al'amurran gwiwa). Skalpel - daya daga cikin rare motsa jiki na Hauwa'u Hodakovskaya. A cikin 2016 ya fito da sabon bugu na shirin (Sabon Scalpel). Ana gabatar da horarwa a cikin sabon ƙira, amma tare da gaba ɗaya saitin motsa jiki iri ɗaya.

5. Kalubalen ƙwanƙwasa

Tsarin shirin

Ana iya raba horo zuwa sassa masu zuwa:

• dumama + motsa jiki ga hannaye, kafadu da kafafu (Minti 5)
• lunges, squats, sace ƙafafu ga cinyoyinku da gindinku (Minti 10)
• jerin madauri: classic, gefe, baya don ɓawon burodi (Minti 10)
• motsa jiki a baya zuwa gindi da ciki (Minti 4)
• motsa jiki a kan duk hudu ga gindi da kafafu (Minti 5)
• motsa jiki ciki to baya (Minti 3)

Features

Shirin yayi kama da tsarin Skalpel, Skalpel Wyzwanie amma yana ƙara jerin allunan don aiki da dukan jiki (musamman tsoka). Horarwa mafi tsanani da hadaddun, ana ƙara shi zuwa matsakaicin nauyi da motsa jiki akan ma'auni.

6. Jikin Zafi

Tsarin shirin

Aikin motsa jiki ya haɗa da motsa jiki 10, tsawon lokacin zagaye shine minti 3. Kowane zagaye ya ƙunshi motsa jiki 3: ƙananan jiki (kumburi da squats), jiki na sama (mafi yawa katako) da motsa jiki na cardio (tsalle). Motsa jiki yana ɗaukar tsawon daƙiƙa 30 kuma a maimaita a cikin 2 madaukai.

Features

Jikin Jiki mai zafi a cikin abubuwan da suke ciki da matakin nauyi mai kama da Bikini (daya daga cikin shahararrun shirye-shirye Eva Khodkovskaya). Har ila yau, akwai madadin motsa jiki mai tsanani akan motsa jiki na asarar mai a ƙasa. Hutu a cikin shirin yana kusa da can, kawai ɗan tsayawa tsakanin zagaye. Shirin yana da yawa squats, lunges, planks, tsalle, amma babu kullun ga abs, waɗanda ba a so su ga yawancin masu shiga. Idan ba za ku iya kammala duk zagaye 10 a jere ba, rage motsa jiki har sai kun sami lokacin jin daɗi.

7. Killer Exercises

Tsarin shirin

An gudanar da horon ne a zagaye 3 na tsawon mintuna 10. A cikin kowane zagaye kuna jiran shinge na motsa jiki na zuciya (minti 3) da shingen motsa jiki don wuraren matsala (minti 7).

• Toshe cardio: yawanci tsalle a matsayi madaidaiciya
• Block na motsa jiki don wuraren matsala: ƴan motsa jiki da aka maimaita a cikin 3 sets (tsalle, katako, motsa jiki don ciki, gindi da kafafu).

Block cardio maimaita duk 3 zagaye, toshe na motsa jiki yana canza a kowane zagaye.

Features

Saboda yawancin sassan motsa jiki na zuciya da jijiyoyin jini na iya zama da wahala (musamman wadanda suke da wahalar jurewa motsa jiki na motsa jiki). Amma motsa jiki na cardio yana da araha sosai don gudanar da shi, musamman idan kun shirya mu'amala. A cikin wannan shirin za ku sami adadi mai yawa na tsalle-tsalle daban-daban, classic da katako na gefe, motsa jiki a ƙasa don ciki.

8. Juyin Juya Hali

Tsarin shirin

Aikin motsa jiki ya ƙunshi sassa 5 na mintuna 10:

• Siririn kafafu
• gindi da cinyoyi
• Lebur ciki
• Ƙarshen bangarorin
• Hannu, kafadu, kirji, tsoka

A kowane bangare kuna jiran zagaye 2 na motsa jiki mai zurfi. Shirin yana ƙara rikitarwa.

Features

Wannan shi ne mafi tsanani motsa jiki Eva Khodkovskaya, idan kun yi shi dukan 60 minutes. Amma za ku iya zaɓar sassa daban-daban na mintuna 10 waɗanda kuke so. Lura cewa sassan biyu na ƙarshe sun fi tsanani.

9. Slim Fit

Tsarin shirin

Ana iya raba horo zuwa sassa masu zuwa:

• dumama + motsa jiki ga hannaye, kafadu da kafafu (Minti 7)
• lunges, squats, sace ƙafafu, motsa jiki na daidaitawa ga cinyoyi da gindi (Minti 10)
• gada a kasa ga gindi (Minti 3)
• motsa jiki a gefe ga kafafu (Minti 7)
• motsa jiki a kan gwiwoyi, a hannu da gwiwoyi da ciki domin ciki, baya, kafafu & glutes (Minti 8)
• motsa jiki a bayanta don ciki (Minti 5)

Features

Wannan wasan motsa jiki mai ƙarancin tasiri a cikin salon Skalpel, amma tare da mai da hankali kan cinyoyi da gindi. Rabin farko na ajin yana da rikitarwa saboda motsa jiki don daidaitawa da motsa jiki na Bernie. A cikin rabin na biyu na shirin, wanda ke gudana a ƙasa, darussan sun fi saba da samun dama.

10. Turbo Kona

Tsarin shirin

Wannan shirin ya kunshi zagaye 9, atisaye 2 a kowane zagaye. Ana aiwatar da zagaye na gwaji a cikin salon TABATA: 20 seconds aiki / 10 seconds hutawa, 8 hanyoyi.

Features

Eva Chodakowska ya haɗa a cikin kowane zagaye na 1 na motsa jiki na cardio da motsa jiki 1 don ɓawon burodi. A cikin wannan shirin za ku sami manyan madauri iri-iri, don haka kuna aiki sosai a kan tsokoki na ciki. Za a yi zagaye na ƙarshe ba takalmi, za ku yi motsa jiki na zamiya a cikin safa (ko kuma kuna iya amfani da ƙaramin zane).

11. Nukiliya Desserts

Tsarin shirin

Wannan shirin ya ƙunshi zagaye biyu na mintuna 20. Zagayen farko na masu farawa, zagaye na biyu don ci gaba. Kowane zagaye yana kunshe da motsa jiki 10 da aka maimaita cikin zagaye 3. Ana yin kowane motsa jiki na daƙiƙa 30, tsakanin motsa jiki yana hutawa na daƙiƙa 10.

Features

Horar da Target Jędrne Posladki da nufin haɓaka tsokoki na gindi. Za ku iya ja sama, don zagaye da inganta siffar gindinku, da kuma matsar cinya da kuma kawar da matsalolin da ke cikin ƙananan sassan jiki. Zagayen farko gaba daya yana kan Mat. Zagaye na biyu ya ƙunshi lunges, squats da tsalle. Masu farawa na iya yin rabin farko na ajin kawai, ci gaba - duk minti 50. Ba a buƙatar kaya.

12. Target Flat Belly

Tsarin shirin

Wannan shirin ya ƙunshi zagaye biyu na mintuna 20. Zagayen farko na masu farawa, zagaye na biyu don ci gaba. Kowane zagaye yana kunshe da motsa jiki 10 da aka maimaita cikin zagaye 3. Ana yin kowane motsa jiki na daƙiƙa 30, tsakanin motsa jiki yana hutawa na daƙiƙa 10.

Features

Dukansu shirye-shiryen Suna Nufin tsari ɗaya ne, kawai Target Płaski Brzuch yana haɓaka ainihin tsokoki. Za ku iya ƙarfafawa da inganta yankin ciki, kugu da baya. Ƙananan tasirin shirin (sai dai UPS mai dumi), kusan gaba ɗaya ya wuce ƙasa, amma yayin da kuke jiran motsa jiki mai ƙarfi. Masu farawa na iya yin rabin farko na ajin kawai, ci gaba - duk minti 50. Kuna buƙatar tawul da ƙananan masana'anta ko fayafai masu tsalle-tsalle.

13. Karin Hoto

Tsarin shirin

Shirin ya kunshi zagaye 5. Kowane zagaye yana kunshe da motsa jiki 2 tare da mai da hankali kan ƙananan jiki yana mai da hankali kan babban jiki. Ana maimaita zagaye na gwaji a cikin zagaye 3. Tsakanin zagaye, hutawa minti 1.

Features

Shirin ya ƙunshi aiki mai zurfi a kan manyan matsalolin matsalolin: ciki, gindi, cinya. Ana canja wurin horo cikin sauƙi ta hanyar ƙaramin adadin cardio da hutawa tsakanin zagaye. Idan kuna son ƙara ƙarfin azuzuwan, kawai kuyi motsa jiki na cardio shine hutu na minti daya tsakanin zagaye.

14. Kalubalen Turbo

Tsarin shirin:

Shirin ya kunshi zagaye 8. Kowane zagaye yana kunshe da atisaye daban-daban guda 4 ana maimaita su cikin laps 2. Ana yin motsa jiki bisa ga makircin aikin 20 seconds / 10 seconds hutawa.

Features:

Horon da sauri isa, yana gudana a ci gaba da tafiya ba tare da tasha ba. Amma canjin tsarin motsa jiki daban-daban yana canzawa cikin sauƙi. Za ku sami adadi mai yawa na motsa jiki na plyometric, squats da lunges, nau'in motsa jiki iri-iri don ciki a ƙasa.

15. Koyarwa

Tsarin shirin:

Shirin ya kunshi zagaye 5. Kowane zagaye ya ƙunshi motsa jiki 2: motsa jiki na cardio, motsa jiki don cinyoyi da gindi. Motsa jiki a cikin zagaye kuma a cikin 2 madaukai. Kowane motsa jiki yana ɗaukar minti 1.

Features

Wannan motsa jiki na tazara daga Eva Khodakovskaya yana nuna mayar da hankali ga ƙananan jiki: hips da buttocks. Don haka idan kuna da matsalar "ƙasa mai nauyi" shirin Caly Trening zai dace da ku daidai! Saboda jujjuyawar plyometric da aikin motsa jiki za ku ƙone mai kuma ku matsa wuraren matsala na cinya da gindi.

16. Motsa jiki na tsokar ciki

Tsarin shirin

Wannan motsa jiki na abs ya ƙunshi sassa masu zuwa:

• Motsa jiki na baya (minti 10)
• Tsaki (minti 3)
• Motsa jiki a cikin ciki (minti 2)

Features

Yana da ɗan gajeren shiri don ciki a ƙasa, wanda za'a iya yin shi azaman ƙari ga kowane motsa jiki. Da kyau idan aka yi la'akari da latsawa da dukan tsarin tsoka. Ba a ba da shawarar ba idan kuna da matsaloli tare da baya da baya.

17. Metamorphosis

Tsarin shirin

Wannan motsa jiki tare da fitball ya ƙunshi zagaye 10. Kowane zagaye yana kunshe da motsa jiki 2, maimaituwa cikin laps 2. Ana yin motsa jiki ta wurin aiki na daƙiƙa 30 / hutu na daƙiƙa 10.

Features

Shirin yana da tsanani: ya haɗa da nau'o'in motsa jiki na plyometric tare da fitball, don haka kada ku yi tsammanin aikin annashuwa akan ƙwallon. Amma bayan zagaye na shida, an rage saurin darussa sosai. Duk da cewa motsa jiki tare da fitball sau da yawa aiki a kan core tsokoki, Eva Chodakowska hada a cikin shirin isasshen adadin darussan ga samuwar siririn cinya da gindi.

18. Horon girgiza

Tsarin shirin

Shirin ya kunshi zagaye kamar haka:

• Motsa jiki da motsa jiki (minti 5)
• Motsa jiki don ciki a ƙasa (minti 5)
• Motsa jiki da motsa jiki (minti 5)

Sannan ana sake maimaita duk zagaye 3.

Features

A cikin wannan shirin Eva Chodakowska ta hada da wasu atisayen da ba su da yawa wadanda ba su da yawa a cikin sauran bidiyon ta. Don wasu motsa jiki kuna buƙatar babban filin murabba'i, amma idan kuna so kuna iya haɓaka darussan don dacewa da iyawar ku. Wannan shirin ya hada da daya DVD tare da video-Skalpel II. Ba a yi dumi ba (amma tare da tsinkaya). Zabin dumama, duba nan: Dumi kafin motsa jiki: motsa jiki + tsari.

19. Jiki Express

Tsarin shirin

Shirin ya kunshi zagaye 5. Kowane zagaye ya haɗa da motsa jiki 2-3 yana mai da hankali kan cinyoyi da gindi da kuma mai da hankali kan ainihin. Ana maimaita zagaye na gwaji a cikin zagaye 3. Tsakanin zagaye na minti 1 na cardio ko hutawa akan zaɓinku.

Features

Horowa mai kama da Ekstra Figura a cikin tsari amma ɗan ƙaramin nauyi mai ƙarfi. Shirin ya haɗa da isassun motsa jiki na cardio, amma ɗaya daga cikin abokan Hauwa yana nuna nau'i mai sauƙi na motsa jiki. Rabin farko na ajin ya fi na biyu tsanani.

20. Cikakken Jiki

Tsarin shirin

Shirin ya kunshi zagaye 5. Kowane zagaye ya haɗa da motsa jiki 2-3 tare da dumbbells, galibi ƙungiyoyin tsoka da yawa a lokaci guda. Ana maimaita zagaye na gwaji a cikin zagaye 3.

Features

Wannan shirin yana faruwa ba tare da bugun zuciya ba (bangaren horo kawai), amma a kashe saurin canjin matsayi da motsa jiki na mnogopoliarnosti, bugun zuciyar ku zai kasance a cikin yankin gyrosigma don duk azuzuwan. Cikakkar Jiki babban motsa jiki ne ga wuraren matsala na babba da ƙananan sassan jiki. Dumbbells daukan ba fiye da 2 kg.

21. Horo da Buga

Tsarin shirin

Aikin motsa jiki ya ƙunshi sassa daban-daban guda uku:

• motsa jiki a kan ma'auni don ƙafafu da gindi (zagaye 2 motsa jiki, maimaita a cikin 3 sets)
• m cardio (2 na zagaye na motsa jiki na Robin a ci gaba da tafiya)
• motsa jiki a ƙasan ciki da baya (zagaye 3 na atisayen da aka maimaita a cikin saiti 2)

Bangaski biyu na farko suna ɗaukar mintuna 13, kashi na uku kuma mintuna 20 ne.

Features

A kashi na farko na shirin kuna jiran takamaiman motsa jiki na ƙafa don daidaitawa. Sashe na biyu yana da tsanani, ana iya yin shi azaman gajeren cardio daban. Kashi na uku zai yi sha'awar musamman ga waɗanda ba sa son mashaya: a nan madadin motsa jiki zuwa ɓawon burodi kwance a cikinsa da bayansa. Kuna iya yin sassa daban-daban, ko motsa jiki gaba ɗaya bisa ga shawarar ku.

22. Scalpel II

Tsarin shirin

Aikin motsa jiki ya ƙunshi zagaye 3. Kowane zagaye ya ƙunshi motsa jiki 4 waɗanda ake maimaita su cikin zagaye 3. Darussan sun yi daidai da jajibirin horo, siffa kaɗai - don darussan, kuna buƙatar kujera. Kowane motsa jiki ya kamata a yi sau 15

Features

Ƙananan motsa jiki mai sauƙi daga Eva Khodakovskaya, wanda ya dace har ma da masu farawa. Don azuzuwan kuna buƙatar kujera mai tsayayye ko don saukar da wasu kayan daki da ke akwai. Wannan shirin ya ƙunshi DVD guda ɗaya tare da bidiyo Horar da girgizawanda za a iya haɗawa da juna. Ba a yi dumi ba (amma tare da tsinkaya).

23. Samfurin Duba

Tsarin shirin

Aikin motsa jiki ya ƙunshi zagaye da yawa na mintuna 7-8:

• Motsa jiki don makamai da kafadu tare da dumbbells
• Motsa jiki don baya da kirji tare da dumbbells
• Planks da tura-UPS
• Motsa jiki don ciki a baya
• Motsa jiki a cikin katako na gefe

Features

Yana da kyau m motsa jiki don qualitative jarrabawa na tsokoki na babba jiki: kafadu, hannuwa, kirji, baya, ciki, muscular corset. Kuna buƙatar nau'i biyu na dumbbells ƙananan nauyi (ba fiye da 2 kg ba).

Shirye-shiryen horarwa, shirin Eva Khodkovskaya

Idan kuna son farawa tare da Eva Khodkovskaya, amma ba ku san inda za ku fara ba, muna ba ku zaɓuɓɓuka da yawa shirye shirye-shiryen horo na kwanaki 5 a mako. Wata rana a cikin mako guda don haka tabbatar da ba da izinin mikewa na duk ƙungiyoyin tsoka. Misali, duba: Shirye-shirye 20 daga FitnessBlender don mikewa.

Kuna iya haɗa motsa jiki kaɗai ko don ɗan canza shirinmu na mako. Hakanan zaka iya horar da sau 3-4 a mako, ko sau 6-7 a kowane mako dangane da iyawar ku. Gwada zaɓuɓɓuka daban-daban, zaɓi don mafi kyawun tsari don darussan mako-mako.

Zaɓi don masu farawa (duk wuraren matsala):

• PN: Scalpel
• W: Cikakken Jiki
• CP: Scalpel II
• THU: Karin Hoto
• FRI: Kalli Samfurin
• SB: mikewa

Zaɓi don matsakaicin matakin (duk wuraren matsala):

• PN: Duk Horarwa
• A cikin: Turbo Burning
• CP: Slim Fit
• THU: Kalubalen Turbo
• FRI: Kalubalen Scalpel
• SB: mikewa

Zaɓi don matakin ci gaba (duk wuraren matsala):

• PN: Nasara
• A: Killer Exercises
• CP: Sirrin Pilates
• THU: Bikini ko Jiki mai zafi
• FRI: Juyin Juya Hali (mai yiwuwa a dauki bangare guda)
• SB: mikewa

Zabin tare da mai da hankali kan gindi da cinyoyi:

• PN: Duk Horarwa
• A cikin: Target Jędrne Posladki
• CP: Body Express, ko bikini
• THU: Slim Fit
• FRI: Rewolucja (1 da 2 segment) ko Sukces (ba tare da kashi na ciki ba)
• SB: mikewa

Zabin tare da girmamawa ga ciki:

• MON: Turbo Burning + Motsa jiki na tsoka
• W: Sirrin Bilatus
• CP: Szok Trening ko Killer Exercises
• THU: Ƙarƙashin Ciki
• FRI: Rewolucja (kashi 3 da 4) ko Sukces (ba tare da kashi na kafafu ba)
• SB: mikewa

Option no's low impact cardio:

• PN: Skapple
• W: Sirrin Bilatus
• CP: Slim Fit
• THU: Kalubalen Skaplel
• PT: Target Płaski Brzuch ko Target Jędrne Posladki (rabin farko)
• SB: mikewa

Janar nazari na shirye-shirye Eva Khodokovskaya

Bita na shirye-shiryen Eva Khodakovskaya ta raba tare da mu shafin biyan kuɗi Olga. Mun gode wa Olga don bayanin azuzuwan Hauwa'u, kamar yadda ra'ayoyin kai tsaye game da shirye-shiryen ke ba da mafi kyawun ra'ayi game da shirye-shiryen.

"Bayan gwada horar da Eva Khodakovskaya, kun fara fahimtar dalilin da yasa yawancin masu sha'awar kallon bidiyo ta Youtube da masu biyan kuɗi a shafinta na Facebook da sauran hanyoyin sadarwar zamantakewa akan Intanet. Yana da wasu makamashi na musamman, azuzuwan suna da tasiri sosai, kuma siffarta ta motsa don cimma sakamako mafi kyau.

Horon Eva Khodakovskaya zai yi kira ga waɗanda suke son motsa jiki mai tsanani da asarar nauyi da motsa jiki a cikin salon Pilates. Don azuzuwan gabaɗaya ba za su buƙaci ƙarin kayan aiki ba (sai dai tati). Ayyukan da suka dace na iya samun duka masu farawa da mutanen da suke yin wasanni na dogon lokaci. Ga babban shirin:

1. Juyin Juya Hali. Wannan shirin yana da matukar wahala kaya, musamman a karshen yana da wuyar samun numfashin ku kuma ƙarfin ya fara barin. Bugu da kari wannan motsa jiki shine cewa kowane bangare ana iya yin shi daban kuma a maimaita shi sau da yawa. Wani daga cikin abũbuwan amfãni: mai kyau zaɓi na motsa jiki, akwai nauyi da cardio tsanani da kuma yadda ya kamata. Daga cikin minuses: yana da tasiri sosai ga cardio, don haka wadanda ke kare ƙafafu ko suna da matsalolin zuciya, motsa jiki ba zai yi aiki ba.

2. Nasara. A cikin wannan shirin, yawan tsalle-tsalle, wasu burpees, lunges da gudu a wurin motsa jiki a kan tabarmar, musamman nau'ikan ɗaga ƙafa da motsa jiki daga matsayi na katako. Ƙarfin wannan ajin shine kasancewar motsa jiki wanda ya ƙunshi duk manyan wuraren matsala (ƙafafu, hannaye, latsa). Kyakkyawan, cikakken dumi da mikewa. Daga cikin minuses: yawancin tsalle-tsalle kuma sabili da haka, waɗanda ke kare ƙafafu ko kuma suna da matsala tare da motsa jiki na zuciya ba za su yi aiki ba.

3. Killer Exercises. Killer Ćwiczenia – motsa jiki mai wahala, yana ɗaukar mintuna 45. Saitin motsa jiki na yau da kullun, amma haɗin motsa jiki yana da asali sosai! Cardio yana zagaye madadin haduwa inda akwai wuta da tsalle.

4. Horon girgiza. Shirin yana da tsanani sosai, bugun jini yana kashe sigogi, kuma ga masu farawa yana iya zama da wahala ga kaya. Daga cikin bidiyon minuses: don kashi na farko yana buƙatar babban wuri saboda akwai tsalle a fadin dakin, don haka idan kuna da iyakacin yanki, zai yi wuya a horar da shi.

5. Bikini. Daya daga cikin mafi wahalar motsa jiki, duk motsa jiki ana yin su tare da nauyin jikinsa. Shirin yana canza ƙungiyoyin motsa jiki 3 da farko squats (ko lunges ko sumo squats), sa'an nan kuma motsa jiki daga matsayi na plank (ko tura-UPS ko katako na gefe, ko tsalle a cikin katako tare da satar hannu ɗaya), sannan kuma sake. motsa jiki na tsaye, amma mai tsanani (ko tsalle, ko gudu, ko tsalle-tsalle).

6. Kalubalen Scalpel. Mafi wahalar motsa jiki na bidiyo mai natsuwa shine Skalpel Wyziwanie. Mayar da hankali a duk lokacin motsa jiki akan cinya, gindi, kwatangwalo, ciki, cinya da gindi musamman.

7. Kankara. Wannan bidiyon na mintuna 40 ya ƙunshi motsa jiki na aiki don wuraren matsala kuma yana faruwa cikin kwanciyar hankali. A cikin wannan shirin an fi mayar da hankali kan hips da duwawu tare da samun tasiri mai tasiri akan aikin jarida. Horowa yayi shuru, amma yana karyewa tsakanin motsa jiki a can, wanda lokaci-lokaci bugun bugun jini yana tarwatsewa.

8. Sirrin Bilatus. Asirin Pilates - mai kyau sosai, Pilates na gargajiya ba tare da cardio ba. Kwanciyar hankali, isasshen adadin maimaitawa (duk ya dogara da motsa jiki), amma wannan shine iyakar ku, lokacin da tsoka ya riga ya bayyana. Ana yin dukkan atisayen a ƙasa akan tabarma.

9. Scalpel II. Skalpel II motsa jiki mai sauƙi mai sauƙi tare da kujera, galibi akan tsokoki na ƙafafu, kwatangwalo da hannaye.

Feedback game da mutum horo Eva Khodkovskaya

Sirrin Pilates

Sukshi

Fatawar kai

Kalubalen Scalpel

Killer Motsa jiki

Juyin Juya Hali

Slim Fit

bikini

Turbo Burning

Motsa jiki na ciki

Metamorphosis

Kalubalen Turbo

Scalpel II

Gwada shi kuma ku horarwa mai tasiri Eva Khodakovskaya wanda zai taimake ku don gina jikin ku na mafarki. Daga cikin jajibirin bidiyo, kowa zai iya samun shirin da ya dace wanda zai motsa don cimma sakamako mafi kyau.