Gwada Wannan Crazy Cardio/ƙarfi Combo Workout
Gwada wannan Crazy Cardio/ƙarfi Combo Workout don Rock Hard Body
ta Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Zan nuna muku wani nau'in motsa jiki na musamman a yau. Wannan wani abu ne da zaku iya amfani dashi don iri -iri, amma ba lallai bane koyaushe. Juya wannan salon motsa jiki tare da ayyukan horo na nauyi na yau da kullun.
Wannan wata hanya ce ta daban daban don tsara ayyukanku kuma yana da kyau don keta cikin tsaunuka da haɓaka sabbin sakamako a cikin jikin ku.
Yawanci, yawancin mutane ko dai suna yin zaman cardio kafin ko bayan aikinsu ko a ranakun daban gaba ɗaya. Wannan nau'in motsa jiki yana nuna muku yadda ake haɗa duka ƙarfin horo da cardio a lokaci guda!
Ni ba babban mai imani bane a cikin dogon lokaci jinkirin bugun zuciya. Na ga sakamako mafi kyau tare da abokan cinikina ta amfani da nau'ikan nau'ikan ayyukan yau da kullun. AMMA, gwada wannan motsa jiki a ƙasa don iri -iri masu ban sha'awa!
Wannan hanyar ta ƙunshi jujjuya ɗan gajeren fashewar minti 1 na babban aikin cardio a tsakanin tsarin horo na nauyi.
Don haka, alal misali, bari mu faɗi cewa kuna yin saiti guda 4 na juzu'i ko saiti 4 na latsa benci. Da kyau, a tsakanin tsarin horo na nauyi, kuna yin kowane nau'in cardio a cikin babban ƙarfi na minti 1.
Wannan fashewar cardio na minti 1 na iya zama fashewar mintuna 1 a cikin babban gudu akan mashin, zai iya yin yawo a kan waƙa idan kuna da waƙa a wurin motsa jiki, ko kuma yana iya kama igiyar tsalle da fitar da babban sauri 1 min na tsalle tsalle tsakanin saiti.
Don haka darussan ku sun lalace kamar haka:
Tsarin horo na nauyi #1
60 seconds babban ƙarfin cardio ya fashe
30 seconds huta
Saitin horo na nauyi #2
60 seconds babban ƙarfin cardio ya fashe
30 seconds huta
Tsarin horo na nauyi #3
60 seconds babban ƙarfin cardio ya fashe
30 seconds huta
Daga nan, zaku shiga aikinku na gaba kuma ku sake maimaita aikin.
Wannan salo ne mai ƙalubale na motsa jiki kuma yana ƙona TON na adadin kuzari. Idan kun ga ayyukanku suna buƙatar sabon abu don karya tudun ƙasa, gwada wannan, kuma zaku yi mamakin yadda wannan ke aiki da ku.
Ka tuna cewa Hakanan zaka iya haɗa manyan abubuwan horarwa masu nauyi tare da fashewar cardio, kamar wannan salon a ƙasa. A cikin wannan misalin, Ina jujjuya juzu'i da juzu'i, sannan ina tafiya daidai zuwa bugun cardio na 60 na biyu:
Superset 1
- barbell squats 8 reps (saita 1)
-juzu'i 8-10 reps (saita 1)
- 60 seconds babban ƙarfin cardio fashe
- 30 hutawa
- barbell squats 8 reps (saita 2)
-juzu'i 8-10 reps (saita 2)
- 60 seconds babban ƙarfin cardio fashe
- 30 hutawa
Ci gaba zuwa babban juyi na gaba.
Don samun ƙarin nasihohin motsa jiki kyauta na mako-mako da abinci mai ƙona kitse, yi rajista don Lean-Body Fitness Asirin ezine anan:
http://www.truthaboutabs.com/FREENewsletter.html
