Bob Harper's Bikini Body Cardio Workouts

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Muscle yana da sexy. Muscle ba tare da kitse a saman sa ya fi yin jima'i (musamman lokacin da kuke cikin bikini). Ƙara waɗannan motsa jiki na cardio daga Bob Harper a cikin ayyukan motsa jiki na bikini don samun ƙwanƙwasa, jiki mai laushi wanda ke sa ku ji daɗi a cikin yanki biyu da kuka fi so (da duk wani abu). Don sakamako mafi kyau, yi ɗaya daga cikin ayyukan motsa jiki na cardio mai ƙonewa a ƙasa sau huɗu ko biyar a mako. Ga mafi yawan waɗannan, za ku yi amfani da Ƙimar Ƙwarewar Aiki (RPE) a matsayin jagorar ku. RPE na 1 daidai yake da kwanciya akan kujera; wata 10 tana gudu don bas.

Bob Harper's Bikini Jikin Cardio Workout #1: kewayawa

An riga an saita shirin Ƙarfafa Ƙididdigar Bikini (BBC) a matsayin kewaye, saboda ba ku hutawa tsakanin motsi (a bayyane yake, idan kuna buƙatar ɗaukar numfashi, ku tafi). Amma kuma kuna iya canzawa tsakanin yin motsi da ƙarfin zuciya (misali, tsalle tsalle ko yin mataki-mataki akan benci). Kawai ƙara daƙiƙa 30 zuwa minti na cardio tsakanin kowane saiti na ƙarfin motsa jiki na Bikini kuma kawai hutawa a ƙarshen kowane da'irar.

Bob Harper's Bikini Body Cardio Workout #2: Tsaka -tsaki

Sau biyu a mako, yi wannan motsa jiki na tazara tare da kowane nau'in cardio. Idan kuna yin shi a ciki akan injin, yi amfani da saurin, juriya da/ko karkatar da maɓallai don ƙara ƙarfin. Don ƙarin gajerun ayyukan motsa jiki waɗanda ke biyan kuɗi da gaske, duba waɗannan tsare -tsaren horo na tazara.

Bob Harper's Bikini Cardio Workout #3: Hills

Sau ɗaya ko sau biyu a mako, crank sama da karkata / juriya da iko sama da ƙasa ƴan tsaunuka na mintuna 4 zuwa 6 (wannan shirin cardio yana aiki tare da kowane nau'i na cardio). Ko fashewa da adadin kuzari 500 da sauri tare da wannan shirin hawan keke na cikin gida cike da tuddai.

Bob Harper's Bikini Cardio Workout #4: Nisa

Sau ɗaya a mako, sassaƙa mintuna 45 zuwa awa ɗaya don matsakaicin matsakaici (RPE na 5-6) motsa jiki na cardio. Kuna iya hawa, tafiya, gudu, keke, duk abin da kuke jin daɗi. Ayyukan motsa jiki kamar waɗannan galibi suna ƙona ɗaruruwan adadin kuzari (idan kuna riƙe aƙalla matsakaicin matsakaici) da kuma motsa jiki na tsawon lokaci na iya ci gaba da haɓaka metabolism na 'yan awanni bayan kun gama. Idan gudu shine babban zaɓin ku, kasance cikin shiri tare da waɗannan hanyoyi 7 mafi kyau don kasancewa cikin ruwa a kan gudu mai nisa.

Bob Harper's Bikini Body Cardio Workout #5: Fat-Burner Room

Makale a gida ba tare da injin cardio ba? Yayin da zaku iya dubawa kuma kuyi tunanin babu wani abu da zaku iya yi ba tare da kayan aiki ba, zaku yi kuskure! Gwada wannan da'irar wutar lantarki mai sauri wanda ke buƙatar nauyin jikin ku kawai. Yi shi sau da yawa kuma kun mai da gidanku gidan motsa jiki! Bonus: Waɗannan mintuna 10, jimlar motsa jiki na gida na yau da kullun yana yin kitse kuma rashin nishaɗi.

Ƙarin Ƙididdigar Jiki na Bikini 2011:

• Shawarwarin Abinci: Ku ci Hanyarku zuwa Jikin Bikini Mai Ruwa

• HOTUNA: Jikunan Bikini na shahararre, Sannan da Yanzu

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