Shirin Cikakkun Jiki na Mako 6 Ga Mata

Wadatacce

• Shirin Cikakkiyar Jiki Ga Mata
• Tsarin Jikin Jiki-Jiki
• Bita don

Kun ji shi a baya kuma za ku sake ji: Cimma burin ku da canza jikin ku, ta hanyar gina tsoka ko slimming ƙasa, yana ɗaukar lokaci. Babu gajerun hanyoyin sihiri ko sihiri na musamman don cimma nasara. Amma tare da dabarar da ta dace, zaku iya samun babban ci gaba a cikin makwanni. Wannan shirin motsa jiki na cikakke ga mata yayi alƙawarin isar da sakamako a cikin makwanni shida kacal, don ku ji ƙarfi, ƙima. (Mai Alaƙa: Wannan Sautin Muryar Jiki-Jiki na Minti 30 daga Kai zuwa Yatsa)

Cikakken shirin motsa jiki na mata shine haɗin ayyukan motsa jiki na mata masu nauyi, motsa jiki na jiki, da motsa jiki mai sassauci wanda zai iya taimaka muku gina tsoka da rage nauyi a cikin tsari. Bugu da ƙari, yana da sauƙin daidaitawa: Jin daɗin daidaita tsarin motsa jiki na jiki don mata don biyan bukatun ku (misali, hutawa a ranar Laraba maimakon Lahadi). Wannan ya ce, har yanzu yakamata kuyi ƙoƙarin yin ayyukan motsa jiki cikin madaidaicin tsari idan ya yiwu.

Yayin da kuke haɓaka ƙarfi, sannu a hankali ƙara adadin nauyin da kuke amfani da shi yayin kowane jimlar motsa jiki na mata don haɓaka sakamakon ku. 'Yan kaɗan na ƙarshe na kowane saiti ya kamata su kasance masu ƙalubale amma ba zai yiwu a yi tare da tsari mai kyau ba. Idan ba haka ba, to ku ci gaba da daidaita nauyin ku daidai. (Mai dangantaka: Mafi kyawun motsa jiki 10 ga Mata)

Shirin Cikakkiyar Jiki Ga Mata

1. Chisel da ƙonewa: Kada ku ji tsoron yin nauyi don wannan cikakken aikin motsa jiki na mata, tunda ya haɗa da ƙananan lambobi na reps a cikin kowane saiti. An tsara darussan a cikin wannan aikin don taimaka muku gina tsoka da kuma ƙona kitse.
2. Cardio: Yi kowane aikin cardio (keke, tafiya, gudu, rawa, da sauransu) na tsawon mintuna 30 zuwa 60, idan ana so. Wannan na iya taimakawa inganta matakin lafiyar ku gaba ɗaya kuma yana sauƙaƙa ciwon tsoka da taurin kai.
3. Mikewa: Za ku bi wannan aikin na miƙewa na tsawon mintuna 5 zuwa ƙarshen kowane motsa jiki na cardio. Mikewa ba zai iya taimakawa kawai hana rauni ba amma har ma inganta wurare dabam dabam kuma yana taimakawa rage damuwa. (Kuma wadannan kadan ne daga cikin fa'idodin mikewa kafin da bayan motsa jiki ga mata.)
4. Sakamakon Sakamakon Sauri: Kammala wannan aikin motsa jiki na jiki tsakanin zaman horo na juriya don haɓaka ƙarfin ku da kewayon motsi.
5. Motsa Jiki-Dagawa: Wani aikin motsa jiki na mata cikakke ya zagaya wannan shirin horon. Za ku kammala manyan saiti huɗu don gina tsoka da ƙone calories.

Tsarin Jikin Jiki-Jiki

Danna kan ginshiƙi don babba, sigar bugawa.

Bita don