Tababbarka 30-Daqiiqo ee Hubka Sawirka leh, Abs, iyo Glutes oo leh Lacey Stone

Qanacsan

• Tubada Qorshaha leh Wareeg
• Deadlift
• Dumbbell Push-Up oo leh Safafka Beddelka ah
• Daawada Ball Lunge Boodbooda
• Biceps Curl oo leh Garbaha Pop
• Dib -u -noqoshada Lunge oo leh Fidinta Triceps
• Dumbbell Si Degdeg ah Ugu Soo Bax
• Dib u eegis loogu talagalay

Markaad haysato 30 daqiiqo oo jimicsi ah, ma haysatid wakhti aad ku qasto. Tababarkan oo ka socda tababaraha dabaaldega ah Lacey Stone ayaa kaa caawin doona inaad waqtigaaga ugu dhammaystirto. Waxay ku dhejisaa kaadhka tababarka culeyska ee jimicsi gaaban laakiin dhammaystiran kaas oo ku xoojin doona calooshaada, gacmahaaga, iyo badhidaada miisaanka. (Ha ku iibsan khuraafaadka, kor u qaadista culus ma ku kordhin doonto.)

Waxay noqon doontaa caqabad, laakiin isku day inaad ka gudubto tababarka adiga oo leh saddex illaa shan daqiiqo oo nasasho ah, ugu badnaan, si aad u ilaaliso heerka dhibka ee wadnaha. Stone wuxuu kugula talinayaa in la sameeyo jimicsigan (ama jimicsiga kubbadda daawada ee dilaaga ah) laba jeer toddobaadkii, oo ay weheliyaan laba maalmood oo kale oo wadnaha ah. Markaad sii xoogaysato, waxaad u baahan doontaa wakhti yar oo aad ku soo kabato.

Waxaad u baahan doontaa: Qeyb ka mid ah 15-lb dumbbells, kubad daawo, iyo koox iska caabin ah

Sida ay u shaqeyso: Dhaqdhaqaaq kasta u samee tirada la tilmaamay ee reps, ka dibna ku celi laba jeer oo kale.

Tubada Qorshaha leh Wareeg

A. Ku bilow loox sare. Garabka midig ku taabo gacanta bidix.

B. Jilbaha u qalooc wajiga bidix adiga oo gacanta bidix u jeeda xagga saqafka.

C. Gacanta bidix ee hoose dhulka.

D. Dhinacyada u rog, oo ku celi.

Samee 20 reps.

Deadlift

A. Gacan kasta ku qabo garab-garaac dhinacyada, calaacalaha u soo jeeda. Istaag cagaha waxoogaa ka ballaadhan garabka ballaadhkiisa oo jilbaha waxoogaa laaban.

B. Ku dheji miskaha si aad hore ugu foorarsato, si toos ah dib ugu celiso, hoos u dhig dumbbells xagga hore shinsyada.

C. Jirka kor u qaad oo ku cadaadi glute sare si aad ugu laabato booska bilowga.

Samee 20 reps.

Dumbbell Push-Up oo leh Safafka Beddelka ah

A. Ku billow alwaax sare, adigoo ku qabanaya gacan ku garaac kasta Gacmaha u laabo feeraha hoose xagga dhulka adigoo riixaya.

B. Garaaca midig u qaad xagga xabadka.

C. Garaaca hoose ee midig ee dhulka.

D. Dhinac u rog oo ku celi.

Samee 10 reps.

Daawada Ball Lunge Boodbooda

A. Istaag adigoo lugta bidix hore u jeedinaya, lugta midigna gadaal u haya, kubbadda daawada ku haya laabta. Jilbaha u laabo lunge bidix.

B. U bood oo u beddel cagaha si aad ugu degto lunge qumman adiga oo kor u qaadaya kubbadda daawada saqafka ka dibna hoos u dhig kubbadda xabadka.

C. Sii wad inaad booddo oo aad iska beddesho inta u dhexaysa lunge iyo midig adigoo kor u qaadaya oo hoos u dhigaya kubbada daawada.

Samee 10 reps.

Biceps Curl oo leh Garbaha Pop

A. Ku istaag caag caabin ah oo leh cagaha ku dhawaad ​​ballaarka garabka, adigoo gacanta ku haysta hal daraf oo guuto. Samee biceps curl si kor loogu qaado gacanta midig garabka midig.

B. Toosi gacanta midig si aad u gaarto gacanta midigta oo ka sarreysa madaxa.

C. Laabo xusulka midig si aad hoos ugu dhigto gacanta midig ilaa garabka midig, ka dibna gacanta hoose xagga dhulka.

D. Dhinac u rog oo ku celi.

Samee 10 reps.

Dib -u -noqoshada Lunge oo leh Fidinta Triceps

A. Istaag cagaha oo wada jira, adiga oo labada gacmood ku haya dumbbell madaxa ka sarreeya.

B. Tallaabada cagta midig gadaal u qaad, jilbaha u laabo lunge bidix, adigoo suxulada foorarsanaya si aad hoos ugu dhigto murqaha dhabarka.

C. Cagta midig ka riix dhulka si aad ula kulanto lugta bidix, adigoo toosinaya xusullada si aad kor ugu qaaddo dumbbell.

D. Dhinacyada u rog, oo ku celi.

Samee 20 reps.

Dumbbell Si Degdeg ah Ugu Soo Bax

A. Iskudub oo cagaha u kala fogee garabka, adigoo garaaca ku haya laabta.

B. Si dhaqso leh u tallaab midig kadibna bidixda bidix.

C. Si dhaqso leh u soco lugta midig kadibna bidix si aad ugu laabato booska bilowga.

Samee 20 reps.

Dib u eegis loogu talagalay