Gwada Wannan Shirye-shiryen motsa jiki na wata-wata don Gyara Jigilar Jibgar ku

Wadatacce

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Kuna iya jin shawarwarin yin cardio sau uku a mako, ƙarfi sau biyu, farfadowa mai aiki sau ɗaya-amma menene idan kuna jin daɗin yoga da yin iyo kuma kuna yin wasan ƙwallon ƙafa sau ɗaya a mako?

Zai iya zama da wahala Tetris motsa jiki tare don ƙirƙirar shirin da zai taimaka muku cimma burin motsa jiki. Kuna buƙatar jagora? Juya zuwa wannan shirin motsa jiki na kowane wata don samun ƙarfi, gina ƙarfin zuciya da iyawar ku, kuma ku ji kamar kuna kan hanya don murkushe komai a tafarkin ku. (Mai alaƙa: Ga Yadda Daidaitaccen Ma'auni na Makon Ayyuka Yayi kama)

An tsara wannan shirin motsa jiki na wata -wata don gina tsokar tsoka da tsalle -tsalle don haɓakawa don haka za ku ji kamar mafi ƙoshin lafiyar ku a cikin makwanni huɗu kawai. Bi tare da shirin ta amfani da kalanda da ke ƙasa don jadawalin motsa jiki mai nisa wanda zai ci gaba da sha'awar ku-kuma ku ci gaba da yin tsokaci. Kowane mako na shirin motsa jiki an tsara shi ne don haɓaka ci gaba da ƙarfi don taimakawa haɓaka sakamakonku da guje wa tudu mai ci gaba.

Kar a manta: dabi'un cin abinci na ku suna taka rawar gani sosai a cikin kowane burin dacewa ko rasa nauyikuma a cikin lafiyar ku gaba ɗaya da jin daɗin ku, don haka tabbatar da haɗa wannan shirin motsa jiki na wata-wata tare da ingantaccen abinci mai kyau. Tsaya tare da abinci mai gina jiki cike da matsakaicin rabo na furotin mara nauyi, hatsi, da kayan marmari. (Wataƙila ma yi la'akari da gwada wannan ƙalubalen cin abinci na kwanaki 30.

Shirin motsa jiki na wata-wata: Mako 1

• Killer Core Circuit
• Aikin Cardio na No-Treadmill
• HIIT Cardio Workout

Shirin Shirin Watanni: Makon 2

• Ƙarfin Ƙarfin Jiki

Tsarin Aiki na Watanni: Mako 3

• Aikin Abs da Makamai

Tsarin Aiki na Watanni: Mako 4

• Ƙarfin Ƙarfin Jiki da Cardio

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