Don samun sifa ba lallai ba ne mu je gidan motsa jiki a kullun, tunda za mu iya aiwatar da aikin motsa jiki na yau da kullun a gida kuma duk ba tare da motsawa ba. Wasanni dole ne a haɗa su da abinci tare da abin da za a rasa nauyi idan kuna neman rasa nauyi.
Play Store ya hada da adadi mai yawa na aikace-aikace na horo a gida, kowane ɗayansu zai yi maka alama a tsare tsararre a kowace rana. Kowannensu zai zama mai ba ku horo, ya maye gurbin wannan da tsari da kuma shawarwari na farko.
Motsa jiki a gida
Babban aikin wannan aikace-aikacen shine aiwatar da motsa jiki a cikin gida ba tare da buƙatar injina ba, ya isa ayi ƙaramin aiki don inganta jiki. Za ku sami ƙaramin tebur da za ku yi a wani lokaci, wanda zai bunkasa dangane da dalilai da yawa, gami da nauyi.
A cikin motsa jiki dukkan tsokoki suna aiki: glutes, biceps, kirji, abdominals, triceps, baya da kuma kafafu, wani sashin jiki mafi mahimmanci. Aikace-aikacen zai nuna abubuwa da yawa na yau da kullun don kar ku gundura a kullun, zasu canza kowane mako tare da kowane nau'ikan motsa jiki daban-daban.
Da dumi-dumi shine bangare na asali don fara darussan, shine babban abu da zarar kun buɗe app, wanda zai bayyana komai dalla-dalla. Ya kamata a miƙa madaidaiciya tare da isa sarari don guje wa bugun kanka ko yiwuwar rauni da kujeru, tebur ko sofas a gida.
Yana da jagororin rai da bidiyo don darussan don tabbatar da cewa kunyi shi daidai, kasancewa cikakke kuma da ilhama. Atisaye a gida sun riga sun sauke abubuwa miliyan 100 tun lokacin da suka fito a cikin Play Store kuma yana ɗaya daga cikin shahararrun, waɗanda ƙwararrun ma'aikata suka ba da shawarar. Shine kyauta.
Kocin Fitbit
Kamfanin Fitbit sananne ne don ƙirƙirar mundaye na wasanniDuk da wannan, ya yanke shawarar sanya mai koyar da kansa a cikin Play Store. Aikace-aikacen zai auna aikinku na yau da kullun, shin yana tafiya, yana gudana kuma yana ba ku motsa jiki don yin dacewa a gida da kuma nesa da gida.
Aikace-aikacen FitBit yana aiki akan na’urorin hannu da na kwamfutar hannuDon amfani da shi, ba za ku buƙaci ƙawancen wayo ba, don haka kuna iya fara fara horo da shi. Ayyukan horo suna farawa daga minti 7 zuwa awa 1, zai dogara da aikin da kuka yi a baya.
Abu mai mahimmanci shine iya zabar tsakanin motsa jiki daban-daban, zaku iya bambanta dangane da ranar, horar da takamaiman yanki kuma zai ba da shawarar waɗanne ne yakamata kuyi yau da kullun. Fiye da miliyan sauke kuma mai koyar da aikin da yake zuwa yana da matukar ma'amala ga waɗanda suke amfani da manhajar.
Kocin Sworkit
Kayan aikin Sworkit Trainer yana daya daga cikin cikakke, daya daga cikin 'yan matsaloli kadan shine cewa bude dukkan ayyukansa dole ne ka biya biyan kudi. Yana aiki sosai ga dukkan zamanai, walau saurayi ne, babba ko babba, saboda ya dace da kowane shiri gwargwadon shekaru.
Aikace-aikacen yana daga cikin manyan halayensa waɗanda ke rarraba darussan zuwa fannoni da yawa, duk don a shirya shi da kyau. Daga cikin nau'ikan akwai abdominals, jikin sama, raunin jiki, motsa jiki na yoga da dumi-dumi da suka saba.
Lokacin horo yana da sassauƙa ga abin da kuke dashi a kullun, zaka iya motsa jiki na tsawon minti 5 har zuwa a kalla awa 1 a rana. Aikace-aikacen yana ɗaukar kimanin megabytes 45 kuma ya riga ya wuce sauke abubuwa miliyan 5 tun farkon farawarsa.
HIIT da Cardio
Yana ɗaya daga cikin shahararrun ƙa'idodin aikace-aikace yayin aiwatar da manyan aiyuka, ya dace da waɗanda suke son yin wasanni ba tare da buƙatar kayan inji ba. Hakanan za a iya yin motsa jiki na Cardio ba tare da buƙatar keken motsa jiki ba, abin motsa jiki ko sanannen elliptical.
Yana da shirye-shiryen horo daban-daban guda 4 tare da motsa jiki 90, koyarwar bidiyo, kowane ɗayan zai daidaita da buƙatunku, ko kuna ɓata lokaci ko ƙari a kai. HIIT da aikace-aikacen Cardio kuma suna ƙara kocin murya, yana aiki ba tare da jona ba kuma zaka iya horarwa tare da ƙananan tasiri.
Manhajar za ta ba mu damar rage nauyi kowane mako, sarrafa shi kuma zai ba ku shawara don inganta jiki, wataƙila ta rasa ma'anar nasiha tare da abinci. Fiye da miliyan 1 da aka zazzage, ya kasance iri ɗaya ne tun lokacin da aka ƙaddamar da shi a cikin shagon kuma yana da ƙimar taurari huɗu da rabi, wanda yawancin malamin kimiyyar lissafi ke ba da shawarar sosai.
Kayla Itsines Fitness Gumi
Kayla Itsines ta ƙirƙiri aikace-aikacen horo na mutum don haɓaka aiki a gida, duk ba tare da buƙatar kayan inji ba. Horon ya dogara ne akan BBG tare da horo mai ɗimbin yawa tare da mafi ƙarancin kayan aiki, ko dai tare da ma'aunin nauyi da atisaye don inganta rayuwar ku ta yau da kullun.
Kayan aikin yana da koyarwa, shirye-shirye na musamman kuma duk wannan an daidaita shi zuwa makon aiki na kowane ɗayan mutane, yana hutawa aƙalla kwana biyu. Motsa jiki mai tsayi yana ɗaukar kimanin minti 28, amma yana buƙatar yin wasanni a da, amma akwai wasu ƙarin masu amfani.
Yana da shirin ƙalubale, shirye-shiryen haihuwa, mikewa, dumi-dumi da sauran motsa jiki duka na da da na wani matakin. Sweat Kayla Itsines Fitness ɗayan aikace-aikacen da suka wuce sau miliyan 5 da aka zazzage, nauyinsu bai wuce megabytes 30 ba kuma yana cikin Mutanen Espanya.
Aikin Yau da kullun - Fitness Routines
Yana ɗaya daga cikin manyan aikace-aikace, tunda yana bamu damar yin atisaye na mintuna 5 zuwa 30 a rana, zaku sami damar fadada shi gwargwadon bukatun. Ba lallai ba ne don samun kayan aiki don iya fitar da ɓangarorinku mafi kyau, watakila mashaya, tawul ko tabarma.
Interfaceaƙƙarfan aikin yana da sauƙi aƙalla, ya haɗa da cikakkun bidiyo don koya mana yin dukkan motsa jiki daidai da mai ƙidayar lokaci. Za a iya aiwatar da su ta maza da mata, tasirin da za ku lura da shi a cikin makonni.
Yana da motsa jiki 10 daban-daban don sassan jiki daban-daban, fiye da motsa jiki daban-daban 100, samuwar sabbin bidiyoyin bidiyo masu gudana kuma duk sun bunkasa ne ta hanyar kwararren mai koyarda su. Motsa jiki na Yau da kullun - Ayyukan motsa jiki sun wuce sauke abubuwa miliyan 10. Ba shi da nauyi sosai, tunda yana da sauki sosai kuma ya wuce megabytes 40.
Shirye-shiryen Aikin Gida
Amfani da Ayyuka na Aikin Gida zai bar wannan rayuwar ta nutsuwa, Tunda zai tambaye mu a kalla lokaci guda a kowace rana don samun mafi kyau daga daya. Fitalubalen llealubalen yana taimaka muku ƙirƙirar da kula da motsa jiki a gida gwargwadon buƙatarku, tare da kimanin minti 10-15 a rana.
Darasi na musamman ne, kuna da kalubalen yau da kullun, kalandar ci gaban da aka samu da kuma ci gaban gaba don ganin yadda kuka kasance a wancan lokacin. Za ku inganta jiki, ku rasa nauyi kuma duka tare da hanya wanda aka aiwatar ta hanyar aikace-aikacen da kwararru suka aiwatar.
Aikace-aikacen yana ba ka damar duba ƙididdigar, gami da kashe kuzari don shirin motsa jiki, da sanin yadda ake dukkan motsa jiki da ƙari. Fitalubalen nessalubalen yana ba mu damar saka namu wasannin. Ya wuce sauke miliyan daya kuma ya mallaki ƙasa da megabytes 15.
HIIT
Tabata HIIT yana bamu damar fitar da mafi kyawunmu a cikin horo mai tsaka-tsaka mai yawa wanda ya kasance daga aiki tukuru na dakika 20, hutawa sakan 10, da kammala awanni 8. An bayyana darussan, kuna da wani lokaci don yin su kuma yana da sauƙin amfani.
Shirye-shiryen horarwa yanzu ga mara, gwatso, cinyoyi, ƙanana da babba, ƙona kitse, jiki mai kyau kuma zamu iya ƙara ayyukanmu. Yana ɗayan aikace-aikace masu ban sha'awa don duk abin da ya haɗa da abin da yake ƙarawa akan lokaci.
Nike Club Club: Horar da Gida
Babban kamfanin Nike ya ƙaddamar da nasa aikace-aikacen don horo a gida. wanda ake kira "Nike Training Club" tare da jadawalin motsa jiki mai ban sha'awa. Ayyukan yau da kullun zasu yi aiki a ƙananan wurare, ga dangi gaba ɗaya, ga duk abubuwan haɗin gidan sannan kuma ya haɗa da yoga tsakanin shirye-shiryensa.
Za a iya yin motsa jiki tare da nauyinku ko tare da wasu ƙananan nauyi, ya isa a sami saiti don wasu, amma kuna iya bambanta shi da wasu abubuwa. Wasan motsa jiki daga minti 5 zuwa 45, yana da matakai daban-daban uku: Mahimmanci, matsakaici da ci gaba, duk tare da bayanai masu amfani sosai.
Manyan malamai ne suka tsara manhajar Nike, tunda yana da matakai da yawa dangane da ko kuna son farawa ko zama cikin sifa a cikin aan mintina kaɗan a rana. Aikace-aikacen ya wuce sauke abubuwa miliyan 10 kuma ana amfani dashi sosai a Spain.
Motsa jiki a Gida - Rage Kiba cikin kwanaki 30
Motsa jiki a gida zai sanya ki rage kiba, manhajar tayi alkawarin cikin wata daya cewa za ki rasa kiba, amma duk cikin lafiyayyar hanya, abin da ya kamata shine ayi takamaiman abincin dashi. An tsara shi ta ƙwararren mai horarwa wanda zai taimake ku cikin ƙoshin lafiya da lafiyar ku.
Kowane mako motsa jiki zai fara haɓaka ƙarfi, al'ada ce idan kuna son ƙona kitse kuma ku zama ɗan wasa tare da kalmomin duka. Zai taimaka muku ku kasance cikin sifa yanzu a cikin waɗancan ƙananan lokutan, tunda yana da mahimmanci aƙalla minti 10 zuwa 30 a rana don duk motsa jiki.
Yana rikodin tsarin horo ta atomatik, dole ne ku yi kalubalen yau da kullun, yana da bidiyo azaman jagora, ƙalubalen ciki a cikin kwanaki 30 da kuma ƙalubalen ƙalubalen kwanaki 30, masu dacewa da 'yan wasa. Ya isa sauke miliyan 10, kyauta ne kuma yana aiki sosai.
