Ibẹrẹ Ibẹrẹ Ibẹrẹ Bunny: eka ti awọn oṣu 2 fun awọn olubere lati Suski Lite

Ti o ba bẹrẹ lati ṣe awọn adaṣe ile ati yan eto ti o rọrun fun awọn olubere, gbiyanju ṣeto ti a pese silẹ lati ina Suski Bunny Ite akobere adaṣe. Idaraya ipa kekere kekere ti ọsẹ 9 yii fun awọn olubere, eyiti a funni ni ọfẹ lori ikanni youtube ZuzkaLight.

Apejuwe eto Eto Bunny lati ina Suski

Imọlẹ Zuzka (ọkan ninu amoye ti o gbajumọ julọ lori awọn adaṣe ile), ni akọkọ nfunni awọn adaṣe ipa ipa-giga. Ṣugbọn eka ti slimming ti o munadoko ti Suzanny wa ti yoo gba ọ laaye lati kọ ni ile paapaa fun awọn olubere. Fun awọn ẹkọ lori Ikẹkọ Ibẹrẹ Ibẹrẹ Bunny, iwọ ko nilo iriri ikẹkọ. Awọn eka oriširiši awọn kilasi ipa kekere ti o rọruniyẹn ṣe iranlọwọ lati padanu iwuwo ati yọkuro awọn agbegbe iṣoro. Eto naa jẹ apẹrẹ tun fun awọn eniyan ti o ni iwuwo apọju ati awọn eniyan ti o ṣe igbesi aye igbesi aye onirẹlẹ.

Complex Bunny Slope ni imọran ilosoke ilọsiwaju ninu idiju. O bẹrẹ pẹlu adaṣe to rọọrun, ṣugbọn bi o ṣe n dagba agbara ti ara rẹ ati awọn kilasi ifarada yoo jẹ idiju. Laarin ọsẹ mẹsan iwọ yoo tun ṣe adaṣe ni ọpọlọpọ awọn igba, ti yoo ṣe iranlọwọ fun ọ lati ṣe deede si ẹrù naa ati lati ṣe atẹle ilọsiwaju wọn.

Ni apapọ, eto naa wa pẹlu Awọn adaṣe kukuru 20 fun awọn iṣẹju 15-25. Eto naa ko ni awọn ọjọ isinmi, iwọ yoo ṣe ni gbogbo ọjọ! Ṣugbọn maṣe yọ ara rẹ lẹnu pe ina Zuzka nlo ẹrù pẹlẹpẹlẹ, eyiti yoo ṣe iranlọwọ lati yago fun iwa ibajẹ. Awọn adaṣe lojoojumọ yoo munadoko lalailopinpin fun iyọrisi awọn esi to gaju fun osu meji ti ikẹkọ. Nitori eka Bunny Slope, iwọ yoo ṣẹda ipilẹ to lagbara fun awọn aṣeyọri iṣowo siwaju.

Awọn anfani ti eto naa:

• Pipe fun awọn olubere ati awọn ti o ti ni isinmi gigun ni amọdaju.
• Akoko Idaraya ṣiṣẹ (iṣẹju 15-25).
• Eto naa jẹ ilọsiwaju ni idiwọn (lati awọn fidio ti o rọrun si eka diẹ sii).
• Ipa kekere ti adaṣe laisi fo.
• Kalẹnda ti o mura silẹ wa fun awọn oṣu 2.
• Eto naa pẹlu awọn fidio oriṣiriṣi 20.
• Ile-iṣẹ naa yoo ṣe iranlọwọ fun ọ lati mura silẹ fun ikẹkọ ikẹkọ diẹ sii.

Fun awọn kilasi iwọ yoo nilo awọn ohun elo afikun: dumbbells 1-2 kg, fitball (fun diẹ ninu awọn fidio), ẹgbẹ amọdaju (fun awọn fidio nigbamii ni oṣu keji). Zuzka ṣe iṣeduro ṣe alekun iwuwo ti awọn dumbbells bi o ṣe nlọsiwaju nipasẹ eto naa, yoo ṣe iranlọwọ fun ọ lati ṣaṣeyọri diẹ sii lati ile-iwe.

Zuzanna gba awọn kilasi laaye laisi igbona, ṣugbọn ranti, didara igbona ṣaaju ki ikẹkọ ko ni agbara. Lẹhin adaṣe kan, maṣe gbagbe lati na isan ati ki o sinmi awọn isan lẹhin adaṣe.

Gbona ṣaaju idaraya:

Gigun lẹhin adaṣe kan:

Ti o ba forukọsilẹ lori oju opo wẹẹbu osise ti ina Suski, yoo rọrun lati ṣe atẹle wọn ilọsiwaju ni ikẹkọ. Zuzanna fun ọ lati ṣe iṣẹ wọn lẹhin igbimọ kọọkan: nọmba awọn atunwi or akoko ti koja , da lori adaṣe pato. Lori aaye rẹ tabili pataki wa ti o ṣe gbogbo awọn iye ti o fẹ. Eyi yoo gba ọ laaye lati ṣe akiyesi awọn abajade rẹ ni kedere.

• Idaraya ni akoko to kere julọ: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Idaraya fun awọn atunṣe ti o pọ julọ: # 4, # 5, # 6, # 14, # 15, # 16

Mimojuto igbagbogbo ti awọn abajade rẹ ṣe iranlọwọ lati yago fun idaduro ninu awọn adaṣe rẹ ati ilọsiwaju nigbagbogbo. Ni afikun, o jẹ ki o tiraka si iwọn rẹ, eyiti o han gbangba, ṣe idasi si diẹ sii dekun aṣeyọri ibi-afẹde. Ṣugbọn o le tẹle fidio kan laisi gbigbe afikun sinu akọọlẹ. Wo tun: Alakobere Eka lati ina Suski fun awọn ipele akọkọ ati ile-iwe giga.

Bunny Slope Beginner Workout: gbogbo awọn fidio

1. Ikẹkọ Bunny Slope # 1 (iṣẹju 22)

Awọn ohun elo: dumbbells.

• Butt & Legs (Ballerina Knee up x 20 atunṣe, Ballerina orokun soke si ẹhin x 20 igbega ẹsẹ, Ẹsẹ atẹhin sẹhin si atampako iwaju tẹ x 2x)
• Awọn apa, Awọn ejika, ati Pada (Iwọn Bunny Ti o ni iwuwo x 20, x 20 ori ila taara, tẹ ori ila x20)
• Abs (Atilẹyin Joko Knee Tuck x 20, Wag iru si Awọn ẹsẹ ti o gbooro sii awọn ẹgbẹ miiran x 20, Bicycle x 20, Table Crunch oke 20 x)

2. Ikẹkọ Bunny Slope # 2 (iṣẹju 25)

Awọn ohun elo: dumbbells, alaga.

• Bọtini & Awọn ẹsẹ (ẹgbẹ tẹ x 20 si squat, si Igigirisẹ igigirisẹ gbe x 20 x 15/15 Ile idalẹnu adaduro, iku iku, Ẹgbe ọsan x 20 omiiran)
• Pada, awọn ejika ati awọn apa (Curls si ita gbe x 10, x 20 punch diagonal, Kneeling line x 20/20, chest chest x 20)
• Abs (x20 Scissors, in & out x20 knee, Ẹkunkun mu x 20 ka lori ẹsẹ kọọkan, gbe Igbonwo plank x20)

3. Ikẹkọ Bunny Slope # 3 (iṣẹju 20)

Awọn ohun elo: dumbbells, fitball.

• Sumo Squat x 20
• Iwaju & Pada 10/10 igbega ọmọ malu
• Afara x 20
• Awọn kilamu x 20/20
• Awọn curls Bicep swiss bọọlu x 20
• DB diagonal ró swiss rogodo 10/10
• Ifaagun Tricep x 15
• Fifọ DB gbe x V 10/10
• Superman gbe 20 alt.
• Bọọlu ibadi bọọlu Swiss lori x 20
• Ṣe rogodo x 10
• Ikunkun ikunkun gbe soke si Eye eye x 20 alt

4. Ikẹkọ Bunny Slope # 4 (iṣẹju 17)

Awọn ohun elo: dumbbells.

• Ti a ni iwuwo fun ounjẹ malu si 10/10
• Afara ẹsẹ kan si wiwọ afẹfẹ fere 10/10
• Pipin Scissors x 20
• Ẹsẹ kan kunlẹ ti titari soke x10 alt
• Labalaba x 10

5. Ikẹkọ Bunny Slope # 5 (iṣẹju 19)

Awọn ohun elo: dumbbells.

• Igigirisẹ dide Sumo Squat x 10/10
• Ẹgbẹ si ẹgbẹ squat x 12
• Deadlift si DB loke igbega x10
• Plank soke x 10
• ṣofo si afara ikunkun x10

6. Ikẹkọ Bunny Slope # 6 (iṣẹju 17)

Awọn ohun elo: dumbbells.

• Squat & lilọ ori tẹ x 12 alt.
• Iwaju / ẹhin ọsan pẹlu curl DB x 5/5
• Igigirisẹ igigirisẹ gbe soke (x5) lati kunlẹ titẹ soke awọn eto 6 XNUMX
• Ẹsẹ ẹsẹ plank kunlẹ gbe soke x 10/10
• Ejika gbe (x5) / apọju gbe (x5) x 5 tosaaju

7. Ikẹkọ Bunny Slope # 7 (iṣẹju 16)

Awọn ohun elo: ko nilo.

• Afara x 20
• Odo x 10 (igbesoke àyà, ẹsẹ gbe nikan)
• Ni ati ita afara x 20
• Igigirisẹ kokosẹ agbelebu gbe 20/20 soke
• Ọkan Bridge Bridge pẹlu alternating Knee tuck x 20
• Wag ẹsẹ iru gbe x 20
• Ẹgbẹ Crunch x 20/20
• Gbero soke lati kunlẹ titẹ soke x 10

8. Ikẹkọ Bunny Slope # 8 (iṣẹju 22)

Awọn ohun elo: dumbbells.

• Ẹsẹ Squat gbe x 20
• Ẹkun igbesẹ Egbe ẹsẹ igbesẹ pada si orokun soke x 10/10
• Itan inu gbe x 20/20 soke
• Awọn amugbooro ẹsẹ ikarahun Clam x 20/20
• Plank orokun tucks x 20

9. Ikẹkọ Bunny Slope # 9 (iṣẹju 24)

Awọn ohun elo: dumbbells.

• Ikunkun ọsan iwaju x 10/10
• Igbega ti o ku / igbega iwaju / squat & tẹ x 10
• Ẹsẹ Ikunlẹ Kukuru gbe x 20 + 10 x ọsan iduro (tun ṣe ni ẹsẹ miiran)
• Dumbbell V-igbega si Bridge x 20
• Awọn criss-agbelebu crunches ti iwuwo lori x 20

10. Ikẹkọ Bunny Slope # 10 (iṣẹju 20)

Awọn ohun elo: dumbbells, fitball.

• Deadlift si Squat pẹlu bọọlu ori x 15
• Awọn ori ila DB x 15
• Titari soke x 15
• Labalaba Ẹsẹ Labalaba x 15
• Tẹ àyà x 15
• Ibadi ti iwuwo n gbe x 15
• Criss Cross iwuwo crunch x 16

11. Ikẹkọ Bunny Slope # 11 (iṣẹju 21)

Awọn ohun elo: fitball.

• Awọn ẹgbẹ Circle pẹlu bọọlu Switzerland x 10
• Ika ẹsẹ duro fọwọkan x 10/10
• Awọn amugbooro Pada x 10
• Titari Soke x 10
• Swiss Ball ibadi agbelebu lori x 10 alt.
• Bọọlu hamstring bọọlu Switzerland ti x 10

12. Ikẹkọ Bunny Slope # 12 (Awọn iṣẹju 19)

Awọn ohun elo: dumbbells, fitball.

• V - Igbesẹ igbesẹ pẹlu curl / Deadlift x 10
• Gbigbe ikunkun si ejika tẹ x 20
• Gbigbọn sẹhin tapa 20/20 (glutes)
• Awọn ori ila ti o jọra lori bọọlu idaraya x 10
• Rin jade Titari soke lori bọọlu idaraya x 10

13. Ikẹkọ Bunny Slope # 13 (iṣẹju 19)

Awọn ohun elo: dumbbells, fitball.

• Iwuwo Curtsy lunge ẹsẹ gbe soke x 10 alt.
• Squumo Sumo ti o ni iwuwo pẹlu curl lati gbe igbega 10 loke
• Ẹsẹ labalaba gbe lati gbe soke lori rogodo idaraya x 10
• Ibadi gbe soke si titẹ àyà lori bọọlu idaraya x 10
• Ẹsẹ atampako gbe ẹsẹ x 10

14. Ikẹkọ Bunny Slope # 14 (iṣẹju 18)

Awọn ohun elo: ko nilo.

• Ẹsẹ Squat gbe x 12
• Ibadi gbe x 20 + 20 soke ni oke
• Ẹsẹ kinni ti o ni atilẹyin plank gbe 10/10
• Titẹkun tẹkunkun x 10
• Ifaagun ẹsẹ si plank giga x10 / 10

15. Ikẹkọ Bunny Slope # 15 (iṣẹju 19)

Awọn ohun elo: dumbbells.

• Ẹgbẹ si Ẹgbẹ squat pẹlu igigirisẹ gbe x 10 alternating
• Ẹgbẹ lunge ti tẹ lori ila x 10 alternating
• Plank orokun tuck Titari soke x 10 alternating ese
• Yiyipada awọn squats x 10
• Rocky Sit Ups x 10

16. Ikẹkọ Bunny Slope # 16 (iṣẹju 17)

Awọn ohun elo: okun amọdaju ti amọdaju.

• Ẹgbẹ si Ẹgbe igbesẹ pẹlu ẹgbẹ agbara x 12
• Titari soke si Plank x 10 v igbese
• Ẹsẹ gbigbe soke pẹlu okun agbara 20/20
• Awọn scissors petele x 20
• Lati gbe ifasita Hip tẹ x 20

17. Ikẹkọ Bunny Slope # 17 (iṣẹju 22)

Awọn ohun elo: okun rirọ amọdaju, dumbbells.

• Ẹgbẹ lunge deadlift x 20 alt.
• Awọn kilamu pẹlu ẹgbẹ agbara x 20/20
• Ẹsẹ Kan kunlẹ ti Titari soke x 10/10
• Inu itan gbe pẹlu Power Band 20/20

18. Ikẹkọ Bunny Slope # 18 (iṣẹju 19)

Awọn ohun elo: ẹgbẹ adaṣe, dumbbells, fitball.

• Igbega ti o ku si igigirisẹ gbe x 15
• Iduro Irinajo 15/15
• Sumo Squat x 15
• Awọn ori ila Plank ti o ni atilẹyin Hip x 20 alt. - ti de soke
• Dummbell V-igbega si Hip Raise lori bọọlu idaraya x 20 - atuko soke
• Criss Cross iwuwo crunch lori idaraya rogodo x 20 alt.
• Ṣe rogodo x 10
• Igigirisẹ kunkun gbe soke pẹlu ẹgbẹ agbara x 15/15
• Awọn kilamu pẹlu Power Band x 20/20 (gbe orokun)
• Ibadi Ẹsẹ ti o gbooro pẹlu agbara ẹgbẹ si iwuwo joko soke x 20

19. Ikẹkọ Bunny Slope # 19 (iṣẹju 14)

Awọn ohun elo: okun rirọ amọdaju, dumbbells.

• Ẹsẹ gbe (x3) si ẹgbẹ si awọn squats ẹgbẹ (x3) pẹlu awọn ẹgbẹ agbara x 10 awọn ipilẹ
• Yiyipada squat x 15
• Siwaju / sẹyin ounjẹ ọsan 10/10
• Squat ki o tẹ x 15
• Titari soke / 3 ojuami awọn ifunkun orokun x 10 alt. esè
• Kilamu si ẹgbẹ crunch 10/10
• Lati iwuwo Hip Ra x 15 ifọwọkan igigirisẹ

20. Ikẹkọ Bunny Slope # 20 (iṣẹju 23)

Awọn ohun elo: dumbbells.

• Ile-iwe Curtsy si Squat x 20 alt
• Irọgbọku Ẹgbe Ti Ju Row x 20 alt
• Iwontunwonsi Iwontunwosi si ori Tẹ x 20 alt.
• Santana Ikunlẹ Titari Up x 10
• Awọn Scissors ṣofo (x3) Gbe Awọn ẹsẹ Agbelebu x 20

If alakobere ni o, a ṣe iṣeduro lati fiyesi si awọn eto atẹle:

• Olukoko Otitọ: ṣeto awọn adaṣe ọsẹ 8 fun awọn olubere
• YOUv2 lati Leandro Carvalho: eto nla fun awọn olubere!
• Awọn adaṣe kadio kekere ti 14 lati FitnessBlender fun awọn olubere

Eto ti ṣetan Fun awọn olubere Si pipadanu iwuwo