3-Dhaqdhaqaaqa Tone iyo Tababbarka Tooshka
![3-Dhaqdhaqaaqa Tone iyo Tababbarka Tooshka - Hab-Nololeed 3-Dhaqdhaqaaqa Tone iyo Tababbarka Tooshka - Hab-Nololeed](https://a.svetzdravlja.org/lifestyle/keyto-is-a-smart-ketone-breathalyzer-that-will-guide-you-through-the-keto-diet-1.webp)
Qanacsan
Iyada oo wax-qabadkan-meel kasta oo joogto ah kaliya 10-daqiiqo lagu bartilmaameedsado jirkaaga oo dhan-oo ay ku jiraan kaarboonka si loo kabo! Si aad u hesho qorshooyin dhakhso badan oo wax ku ool ah si ay kaaga caawiyaan inaad fayoobid iyo fayow-qabowba-si kasta oo aad u mashquulsan tahay-ba hubi wax badan oo ka mid ah 10-daqiiqo, qalab-la'aan, samee-meel kasta oo joogto ah.
Waxa La Sameeyo
![](https://a.svetzdravlja.org/lifestyle/3-move-tone-and-torch-workout.webp)
Ku bood xadhig (ama ku orod meesha haddii aanad lahayn xadhig boodi ah) 2 daqiiqo, ka dibna mid kasta ha samayn jimicsi qalab ah 1 daqiiqo. Ku celi wareegga oo dhan hal mar. Ku dhammee 2 daqiiqo oo dheeraad ah xarig bood ama orod. Waxaad ku gubi doontaa 12 kalori oo xadhig boodbood ah kaliya 60 ilbiriqsi.
Riixitaanka Plyo
![](https://a.svetzdravlja.org/lifestyle/3-move-tone-and-torch-workout-1.webp)
SHAQOOYINKA: QURUXDA, QABIILKA, IYO KHAYRKA
Samee booska looxa leh jilbaha dhulka. Laaci xusullada, hoos u dhigaya laabta xagga dhulka [A].
Si xoog leh kor ugu riix oo sacabkaaga [B].
Qulqulka Joogtada ah ee Joogsiga ah
![](https://a.svetzdravlja.org/lifestyle/3-move-tone-and-torch-workout-2.webp)
SHAQADA: ABS, BASKA, IYO LUGAHA
Istaag cagaha waxoogaa ka ballaadhan garbaha, gacmaha madaxaaga gadaal, xusullada dhinacyada. Ka soo laab miskaha oo u leexo midig markaad jilibka midig u keenayso xagga xusulka [A]. Ku noqo booska bilowga, ka dibna isla markiiba ku celi jilibka bidix iyo xusulka.
Ku noqo meesha aad ka bilaabi lahayd, ka dibna ku dheji [B]. Ku celi taxanaha oo dhan si xawli leh.