Qorshahan Jimicsiga ee 4-todobaad ah ayaa ku dareensiin doona mid xoogan oo taam ah

Qanacsan

• Qorshahaaga Tababarka 4-Todobaad
• Shaqada Xoogga 1
• 1. Dumbbell Press Squat
• 2. Kubad-riixid
• 3. Kala -qaybsanaanta Bulgaariya
• 4. Dumbbell Nadiifi oo Guji
• Shaqada Xoogga 2
• 1. Lunge Dynamic
• 2. Kor u qaadida Cudud/Lugta kasoo horjeeda
• 3. Kor-u-qaadid
• 4. Middi-jilicsan
• Usbuuca 1aad ee Wadnaha
• Isbuuca 2aad Dhexdhexaadinta Cardio
• Isbuuca 3aad Dhexdhexaadinta Cardio
• Usbuuca 4-aad ee Wadnaha
• Dib u eegis loogu talagalay

Inaad dareentid ujeedo la'aan jadwalkaaga jirdhiska? Ma hubo sida saxda ah ee Tetris wadnahaaga iyo jimicsigaaga xoogga u wada leh si aad u hesho natiijooyinka ugu badan? Qorshahan jimicsiga ee 4-todobaad ah waxa uu la mid noqon doonaa tababarahaaga gaarka ah iyo saaxiibka la xisaabtanka hal, isagoo siinaya hagitaan tababar khabiir ah iyo jadwal adag si uu kugu ilaaliyo wadada saxda ah. Qaybta ugu fiican? Inta badan jimicsigu wuxuu qaataa 20 daqiiqo ama ka yar - laakiin u diyaari dhidid.

"Si aad runtii u aragto natiijooyinka, waxaad u baahan tahay inaad xoojiso jimicsigaaga," ayuu yiri Alwyn Cosgrove, oo ah milkiilaha Natiijooyinka Fitness ee Santa Clarita, CA. (Waa run; sayniska ayaa xaqiijinaya.) Taasi waa sababta jimicsiyadan degdega ah aysan kuugu fududayn. Laakiin si joogto ah u joog, oo waxaad hubtaa inaad arki doontid natiijooyinka qorshahan tababarka xitaa adigoon galin saacadaha jimicsiga. Diyaar?

Qorshahaaga Tababarka 4-Todobaad

Sida ay u shaqeyso: Raac jadwalka barnaamijka jimicsiga, samee xoog kasta ama jimicsiga wadnaha maalinta la tilmaamay. Haddii aad waqti haysato, ku dar diirimaad iyo qaboojin bilowga iyo dhammaadka tababarkaaga. (Ha iloobin inaad qaadato maalmo nasasho - jirkaagu wuu u baahan yahay!)

Tababarka xoogga: Tababbarrada xoogga ah ee lagu daray qorshahan tababarka 4-toddobaad ee haweenku waa gaaban yahay (mid kasta waa afar jimicsi) laakiin waa mid xooggan. Adigoo beddelaya dhaqdhaqaaqyada jirka-sare iyo kan hoose (wax yar oo la yiraahdo supersets), waxaad xajin doontaa garaaca wadnahaaga oo aad sare u qaadi doontaa gubashada kalooriga intaad ka shaqeyneyso muruq kasta oo jirkaaga ah. Jimicsi kasta: Samee 12 ilaa 15 ku celis ee labada jimicsi ee ugu horeeya dhabarka dambe, ka dibna naso 60 ilaa 90 ilbiriqsi; ku celi laba ilaa saddex qaybood. Ku celi labada jimicsi ee labaad. Xusuusnow inaad isticmaashid miisaan culus oo kugu filan inaad daaliso murqahaaga dhammaadka setinka. (Ha ka boodin maalmaha xoogga; waxaad ka dhalin doontaa dhammaan faa'iidooyinkan culeyska kor u qaadista.)

Jimicsiyada Cardio: Qorshahan jimicsigu waxa uu wadnaha u kala qaybiyaa laba qaybood: Wadnaha-state-ka iyo dhexda. Toddobaadka dhammaadka, samee wakhti dheer, jimicsi dhexdhexaad ah (socodka, dabaasha, baaskiilka, iwm.) Toddobaadka dhexdiisa, waxaad qaadan doontaa jimicsiyo u dhexeeya si aad u gubto kalooriyeyaasha (mahadsanid, HIIT!). Samee laba jeer todobaadkii. In kasta oo aad isticmaali karto qalab kasta oo wadnaha ah (rower, baaskiil, elliptical), hoosta waxaad ka heli doontaa dhammaan afarta toddobaad ee qiimaynta jimicsiga orodka ee aad ku samayn karto treadmill -ka. Waxaad isticmaali doontaa Heerka Hawlgalnimada Dareenka leh (RPE), ama sida ay u adag tahay layligu marka loo eego qiyaasta hal ilaa 10 (10 ayaa ugu adag). Haddii jimicsiga uu dareemo mid aad u fudud, isku day inaad ku darto caqabadda la soo jeediyay.

Shaqada Xoogga 1

1. Dumbbell Press Squat

Bartilmaameedka: Quads, Glutes, Xargaha, Garbaha

• Istaag oo cagaha u kala dheeree ballaadhka misigta, adiga oo gacanta ku haysta 5- ilaa 8-rodol dumbbell gacmaha kasta xagga dhererka garabka, calaacalaha oo xagga hore u jeeda (aan la muujin).
• Hoos u foorari, gacmaha kor u fidi; istaag oo gacmaha hoose si aad u bilowdo
• Ku celi

Si fudud u dhig: Dhinacyada ku qabo miisaanka.

Naftaada tartan Miisaanka kor ku hay inta jimicsiga lagu jiro.

2. Kubad-riixid

Bartilmaameedka: Triceps, Laabta, Abs, Garbaha

• Geli boos-riixid, gacmahana garabka ku ballaadhisay kubbada xasilloonida, dhabarka toos u ah iyo abka la soo jiiday.
• Laabta hoose xagga kubbadda, oo xusullada farta ku fiiqaya, si adagna u ilaalineysa caloosha iyo madaxa oo la safan miskaha.
• Dib ugu riix booska bilawga oo ku celi

Si fudud u dhig: Dhaqdhaqaaqa dhulka ku samee kubbadda la'aanteed.

Naftaada tartan Lug kor u qaad markaad dhaqaaqayso.

3. Kala -qaybsanaanta Bulgaariya

Bartilmaameedka: Xamstrings, Quads, Glutes

• Istaag dhabarkaaga 2 ilaa 3 fuudh ka fog kursi ama kursi adag. Dhig xagga sare ee lugta midig kursiga.
• Laabi jilibka bidix 90 darajo, adoo jilibka la siman canqowga. Qabo 2 tirinta, toosi lugta 4 tirinta oo ku celi. Dhinacyada u beddel 1 set ka dib.

Si fudud u dhig: Samee sambabyo is -bedbeddela, ma jiro kursi.

Naftaada caqabad: Ku qabo dumbbells dhinacyada markaad lugta dambe ku hayso kursiga.

4. Dumbbell Nadiifi oo Guji

Bartilmaameed: Garbaha, Xargaha, Glutes, Quads

• Istaag adigoo miisaan ku leh bowdada hore, calaacashana u jeedda.
• Farahaaga hoos u dhig, adigoo hoos u dhigaya culeysyada ka sarreeya jilbaha.
• Ku sawir miisaanka ilaa laabtaada, sida ugu dhow ee jir ahaan (aan la tusin).
• Si toos ah u istaag, calaacasha wareegeysa si aad u wajahdo hore, oo ku cadaadi miisaanka ka sarreeya madaxa (aan muuqan).
• Hoos u dhig booska bilowga oo ku celi.

Si fudud u dhig: Ha ku foorarsan; xusullada u soo qaad garbaha oo kaliya.

Naftaada caqabad: Dhaqdhaqaaqa ka dhig mid qarxa markaad u jiiday miisaankaaga dhinaca laabtaada iyo madaxaaga korkiisa.

Shaqada Xoogga 2

1. Lunge Dynamic

Bartilmaameedka: Muruqyada, Quads, Glutes

• Istaag cagaha oo isbarbar socda iyo garab-fogaanta kala fog, adigoo ku haysta laba dumbbells dhinacaaga.
• Lunge hore u leexo lugta midig, foorari jilibka 90 darajo oo jilibka bidix u soo dhawaada dhulka.
• Laga soo bilaabo booskan, si ba'an u riix cagta midig oo ku soo noqo booska bilowga.
• Beddel lugaha oo ku celi.

Si fudud u dhig: Ha isticmaalin wax miisaan ah; ka dhig dhaqdhaqaaqa mid aan qarxin

Naftaada caqabad: Ku hay baarka jirka ama gambaleelka garbahaaga.

2. Kor u qaadida Cudud/Lugta kasoo horjeeda

Bartilmaameedka: Dib, Abs, Glutes

• U jiifso wajiga adiga oo ku dhejinaya kubad xasilloon oo gacmaha iyo suuladu taabtaan dhulka.
• Adkee calooshaada iyo glutes-ka, oo isla markaaba kor u qaad gacantaada bidix iyo lugtaada midig.
• Beddel lugaha iyo gacmaha, ka dibna ku celi.

Si fudud u dhig: Ku samee jimicsiga dhulka dhammaan afarta lugood, kubbad la'aan

Naftaada caqabad: Ku dar canqowga iyo miisaanka gacanta.

3. Kor-u-qaadid

Bartilmaameedka: Quads, Glutes

• Cagta midig saar kursi ama talaabo (haddii ay suurtogal tahay, raadso kursi ama talaabo wax yar ka sarreysa dhererka jilibka).
• Ku riixaya ciribtaada midig, toosi lugta, u soo jiidka lugta bidix dhanka midig (ha u oggolaan cagtaada bidix inay taabato tallaabada).
• Lugta bidix ee hoose xagga dabaqa adigoon taaban, ka dibna toos toos lugta midig. Samee 12 illaa 15 reps; dhinac u beddel.

Si fudud u dhig: Ku taabo meesha sare ee tilaabada iyo sagxada wakiil kasta

Naftaada caqabad: Ku hay dhawaaqa garaaca gacmaha dhinacyada.

4. Middi-jilicsan

Bartilmaameedka: Abs

• Geli meel lagu riixo adiga oo gacmaha sagxadda ku dhejinaya garbaha hoostooda.
• Cagaha saar kubbadda xasilloonida oo lugaha la fidiyay, mareenkana loo jiiday xagga laf -dhabarka si loo dheellitiro.
• Si tartiib ah jilbaha u soo jiid dhinaca laabtaada adoon maroojin laf dhabartaada ama aadan bedelin miskahaaga.
• Dib ugu soo celi kubbaddaada meesha aad ka bilaabi lahayd cagahaaga oo ku celi.

Si fudud u dhig: Ku seexo dhabarka sare ee kubada oo samee jajabyo

Naftaada caqabad: Kor miskaha kor ugu qaad xagga V

Usbuuca 1aad ee Wadnaha

Raac tilmaamaha hoose ee tirada ilbidhiqsiyo ama daqiiqadaha la tilmaamay. (Haddii aad rabto inaad sare u qaaddo qorshahaaga tababarka, ku dar wareeg kale oo orodyo!)

0:00-5:00: Ku soco 3.5-3.8 mph (RPE 4)

5:00-5:20: Ku orod 6.5-8.0 mph (RPE 9)

5:20-6:50: Ka soo kabashada adigoo ku socda 3.0-3.5 mph (RPE 3)

6:50-10:30: Ku celi taxanaha 2 jeer oo dheeraad ah, beddelo 20-ilbiriqsi oo leh 90 ilbiriqsi oo soo kabasho ah.

10:30-15:00: Ku soco 3.5-3.8 mph (RPE 4)

Isbuuca 2aad Dhexdhexaadinta Cardio

Raac tilmaamaha hoos ku xusan tirada ilbiriqsi ama daqiiqadaha la tilmaamay. (Haddii aad rabto inaad sare u qaaddo qorshahaaga tababarka, ku dar wareeg kale oo orodyo!)

0:00-5:00: Ku soco 3.5-3.8 mph (RPE 4)

5:00-5:20: Ku garaac 6.5-8.0 mph (RPE 9)

5:20-6:20: Ka soo kabashada adigoo ku socda 3.0-3.5 mph (RPE 3)

6:20-10:30: Ku celi taxanaha orodka 2 jeer oo dheeraad ah, ku beddel orodka 20-ilbiriqsi 60 ilbiriqsi oo soo kabasho ah.

11:40-20:00: Ku soco 3.5-3.8 mph (RPE 4)

Isbuuca 3aad Dhexdhexaadinta Cardio

Raac tilmaamaha hoose ee tirada ilbidhiqsiyo ama daqiiqadaha la tilmaamay. (Haddii aad rabto inaad sare u qaaddo qorshahaaga jimicsiga, ku dar wareeg kale oo sprints!)

0:00-5:00: Ku soco 3.5-3.8 mph (RPE 4)

5:00-5:30: Ku orod 6.5-8.0 mph (RPE 9)

5:30-6:30: Ku soo kabso adigoo lugeynaya 3.0-3.5 mph (RPE 3)

6:30-12:30: Ku celceli taxanaha orodka 4 jeer oo dheeraad ah, ku beddel orodka 30-ilbiriqsi 60 ilbiriqsi oo soo kabasho ah.

12:30-15:00: Ku soco 3.5-3.8 mph (RPE 4)

Usbuuca 4-aad ee Wadnaha

Raac tilmaamaha hoose ee tirada ilbidhiqsiyo ama daqiiqadaha la tilmaamay. (Haddii aad rabto inaad sare u qaaddo qorshahaaga tababarka, ku dar wareeg kale oo orodyo!)

0:00-5:00: Ku soco 3.5-3.8 mph (RPE 4)

5:00-5:30: Ku orod 6.5-8.0 mph (RPE 9)

5:30-6:00: Ka soo kabashada adigoo ku socda 3.0-3.5 mph (RPE 3)

6:00-13:00: Ku soo celi taxanaha sprint 7 jeer oo dheeraad ah, beddelo 30-ilbiriqsi oo leh 30 ilbiriqsi oo soo kabasho ah.

11:40-20:00: Ku soco 3.5-3.8 mph (RPE 4)

Dib u eegis loogu talagalay