Nike+ NYC Keɓantaccen Shirin Horon Makonni Biyu Don Zama ƙwararren ɗan wasa

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Kowace rana, masu horar da Nike+ NYC suna jagorantar gudanar da motsa jiki don duk matakan fasaha akan titunan Big Apple, suna amfani da birni azaman gidan motsa jiki-babu kayan aikin da ake buƙata. Amma ba lallai ne ku zauna a NYC don "Yi kawai ba" tare da Nike+ NYC Run Club Coach Chris Bennett da Nike+ NYC Master Trainer Traci Copeland, waɗanda suka haɗu don tsara wannan keɓaɓɓen shirin don Siffa. Tare da horo na kwana uku, kwana biyu na gudana, da kwana biyu masu sassauƙa a mako, shirin yana haɗa ƙungiyar Nike+ Training Club da Nike+ Running don sa ku zama masu ƙarfi, sauri, da ƙwararrun 'yan wasa, ko kuna kawai neman zama cikin siffa ko yin shiri don tsere.

Yadda yake Aiki:

Za ku haɗu da yin taɓarɓarɓar hanya tare da motsa jiki na jiki. Copeland ya ce "Gudu da horo abokan haɗin gwiwa ne na laifi." "Ka fita waje yankin jin daɗinka idan kun saba yin motsa jiki hanya ɗaya kawai."

Shin kai mai tsere ne wanda ke guje wa horar da ƙarfi? "Don zama ƙwararren mai tsere, dole ne ku zama ƙwararren ɗan wasa," in ji Bennett. "Horarwa ita ce cikakkiyar yabo ga gudu. Ba wai kawai za ku zama ƙwararrun masu tsere ba, amma duk wannan horon yana sa ku da wuya ku ji rauni." (Hakanan duba babban ƙarfin motsa jiki don masu gudu.)

A ranar Litinin da Laraba, za ku yi bambance-bambance na Nike+ Training Club app Conditioning Corp da Butt Buster na yau da kullun. "Gudun motsi ne mai girma daya," in ji Copeland. "Wadannan ayyukan motsa jiki suna ƙone wurare daban-daban na jikin ku don kada ƙungiyar tsoka ɗaya ta fita." A ranar Jumma'a, zaku shimfiɗa ta tare da zaman yoga. "Irin wannan horon zai taimaka ne kawai idan kuna son zama ƙwararren mai gudu ta hanyar sa ku sauri da kuma taimaka muku tsayin daka," in ji Copeland. (Sabuwa ga yoga? Dubi manyan nasihun 12 don farawa yogis na farko.)

Idan kun kasance berayen motsa jiki wanda ke nisanta kansa daga cardio, gwada gwadawa. "Duk wani nau'in motsa jiki mai kyau zai zama haɗin cardio da horo. Kuma gudu shine mafi kyawun nau'in cardio," in ji Copeland. "Yana ba ku kyakkyawar ma'anar nasara. Sanya takalmanku ku ga yadda za ku je." Kuma ku tuna, "idan kuna da jiki, ku masu gudu ne," in ji Bennett.

A ranar Talata da Alhamis, za ku koyi arsenal na motsa jiki masu gudana waɗanda za ku iya daidaitawa ba tare da ƙarewa ba a cikin makonni masu zuwa: Speed ​​Workout, Run Progression, Workout Ƙarfi, da Gudun Tempo.

A ƙarshe, ƙarshen mako ɗinku kyauta ne don cika ayyukan motsa jiki da kuke so, ko wannan aji ne, yawo karshen mako, komai. Bennett, wanda ke ba da shawarar sauƙaƙe murmurewa cikin sauƙi, "Ku ji daɗin yin shirin na kwana bakwai. "Ku fita tare da aboki, ku rage shi, kuma har yanzu kuna koyan wani abu daga wannan tsere. Yakamata ya ji ƙarancin damuwa kamar yadda zai yiwu."

Menene Gaba?

Copeland ya ba da shawarar maimaita ayyukan horo na wata guda. Da zarar kun gamsu, ƙara ma'auni ko ƙwallon magani don tayar da motsi. "Ina so in kalubalanci kaina," in ji ta. "Wataƙila zan iya riƙe wannan katako na tsawon lokaci. Wataƙila zan iya yin minti biyu a yau maimakon ɗaya." Kuma koyaushe kuna iya juyowa zuwa Nike+ Training Club app don ƙarin ra'ayoyi daga cikakken motsa jiki 100 da Nike Master Trainers suka tsara.

Bayan makonni biyu na gudu, Bennett yana ƙarfafa 'yan wasa su yi wasa tare da taki, nisa da ci gaba. Bennett ya ce "Mutane yawanci suna da sauri-kuma sun fi ƙarfi fiye da yadda suke tsammani." Misali, maimaita aikin motsa jiki tare da adadin tazara iri ɗaya a cikin taki ɗaya, amma ba wa kanku hutun daƙiƙa 90 maimakon mintuna biyu tsakanin maimaitawa. Ko kuma tsawaita nisan Gudun Ci gaban ku ko Gudun Tempo.

Idan kuna cikin New York City, zaku sami cikakken menu na Nike+ NYC na zaman zama a Nike.com. Kuma duk inda kuka yi gumi, yi amfani da Nike+ Training Club app don bin diddigin sesh ɗin ku, ƙara motsa jiki na Nike+ da motsa jiki na musamman, watsa shirye -shiryen zuwa TV ko kwamfutar hannu, da ƙari. (Kuma idan ya yi sanyi da yawa don fita waje? Gwada motsa jiki na cardio caloric na cikin gida don ci gaba da tafiya tare da zaman cardio!)

Shirye don girgiza shi?

Zazzage Shirin Horar da NIKE NYC anan

. (Lokacin da ake bugawa, tabbatar da amfani da shimfidar wuri don mafi kyawun ƙuduri.)

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