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Mark Lauren sanannen masanin motsa jiki ne kuma mai horar da fitattun sojoji na sojojin Amurka na musamman. Yana ƙirƙirar motsa jiki waɗanda ke da tasiri ba kawai don rage nauyi ba har ma don inganta shirye-shiryen aiki ba tare da cutar da baya da kashin baya ba.
Bayanin Shirye-shiryen Ku Gidan wasan ku ne (Mark Lauren)
Kai ne Gidan wasan ka na horo hadadden horo ne mai nauyin kansa. Kunna motsa jiki 30 masu tasiri ga dukkan kungiyoyin tsoka wadanda suke kusan kwaikwayon motsi na yau da kullun kuma suna da ilimin lissafi. Za ku inganta adadi da haɓaka horo na jiki tare da motsa jiki masu sauƙi Mark Lauren. Shirin zai taimake ka canza jiki tare da haɗarin rauni kaɗan da kuma mummunan sakamako ga baya.
An rarraba shirin zuwa matakan 3 na wahala: Novice, Intermediate, Advanced (mafari, matsakaici, ci gaba). A kowane matakin, bi da bi, kuma sun haɗa da gajeren motsa jiki 3: Saitin Lokaci, Tsani, Circuit Training. Kowane zama ya haɗa da motsa jiki 4 da ke mai da hankali kan ƙungiyoyin tsoka daban-daban.
In Saitin Lokaci don kowane motsa jiki yana da iyakancin lokaci, kimanin minti 3-4. A cikin Ladders Darasi yana gudana a matakai biyu: na farko kuna sauya darasi na farko da na biyu, sannan na uku da na huɗu. Kuma Horon Yanki shine karatun kewaye, wanda duk 4 motsa jiki suke canzawa. Muna ba ku damar fahimtar kanku game da abubuwan bidiyon da aka haɗa a kowane matakin wahala:
Bugawa - matakin farawa (mintina 10-15):
- Saitin Lokaci: Umoungiyoyin Sumo, Masu nuna alama, Masu Hawan Dutse, Masu iyo.
- Tsani: Baya Hutun baya, Lissafi Guda huɗu, Manuniya, Than yatsu Sama.
- Horo na Circuit: Dynamic Squats, Presses na Soja, Masu ninkaya da sauri, Masu hawa tsaunuka.
Matsakaici (mintina 15-20):
- Saitin Lokaci: Dynamic Squats, Presses na Soja, Masu ninkaya da sauri, Masu hawa tsaunuka.
- Tsani: Lungiyoyin Sideungiyoyin gefen, Deadan Ruwa na Romania, ushwanƙwasa Sama, uman yatsu Sama.
- Horo na Circuit: Tauraruwar Tauraruwa, rabin Bom masu Bam, Side V-Ups, Hip Raisers.
Na ci gaba - matakin ci gaba (minti 20-25):
- Saitin Lokaci: Tauraruwar Tauraruwa, rabin Bom masu Bam, Side V-Ups, Hip Raisers.
- Tsani: Gabatar da cin abinci na gaba, Jarumi mai Fafatawa ,aya, Dive Bomber, Than yatsu sama.
- Horo na Circuit: Iron Mikes, Bouncing Push ups, Jack Knives, Hip Raisers.
Har ila yau, hadadden ya hada da dumi-dumi da Cool Down dumi-dumi da sanyin-sanyi. Koyaushe fara da gama motsa jiki tare da dumi da ƙare tare da miƙawa.
Mark Lauren ya ba da shawarar farawa tare da matakin Novice kuma bayan ci gabanta don matsawa zuwa Matsakaicin Matsakaici. Amma idan kun riga kun kware da aiki a ciki, zaku iya tsallake matakin shiga ku tafi kai tsaye zuwa matsakaici ko ci gaba. Hadadden ya dace don duk matakan fasaha.
Don motsa jiki baya buƙatar ƙarin kayan aiki, shirin yana gudana tare da nauyin jikinsa. Short, azumi da kuma sosai dace motsa jiki zai taimaka muku don haɓaka ƙarfin aiki da juriya don ƙona kitse.
Fa'idodi na motsa jiki Kuna Gidan wasan ku ne:
- Kai ne Gidan wasan ka - wannan motsa jiki na sauri 9 motsa jiki mai inganci 30 da ingantaccen aiki na dukkan jiki.
- Mark Lauren yayi matakai uku na wahala don farawa, matsakaici da matakan ci gaba.
- Za ku yi aiki a kan ingancin jikin ku, ku tsaurara wuraren matsalar ku, ku kawar da kitsen jiki.
- Don azuzuwan ba zaku buƙaci ƙarin kayan aiki ba.
- Bidiyon na tsawan mintuna 15-20.
- Ba kamar sauran motsa jiki ba, za ku aiki a kan inganci, ba akan sauri ba.
- Za ku inganta iliminku na jiki, cikakken aiki kan ƙarfin tsokoki, babba da ƙananan jiki.
Shirye-shiryen Mark Lauren ba zai burge ku da tsananin hauka ko bidiyo mai jan hankali ba. Amma darussan wannan kocin don samar da jiki mai ƙarfi, mai ɗorewa da na roba ba tare da haɗarin rauni ba.
Karanta kuma: Pilates na matakai daban-daban Alyona Mondovino.