6 Ku Dhegayso Jimicsiyada Toning Jirka

Qanacsan

• Qaab wuxuu la wadaagaa lix jimicsi oo jirka u fiican oo dumarka kaa caawin doona inaad u ekaato mid cajiib ah:
• Dib u eegis loogu talagalay

Qaab wuxuu la wadaagaa lix jimicsi oo jirka u fiican oo dumarka kaa caawin doona inaad u ekaato mid cajiib ah:

Jadwalka jimicsiga ee toning # 1: squat hover Ku dul heehaab kursiga sida adigoo fadhiisanaya, adoon u ogolaan dabadaada ama bowdadaadu inay taabtaan kursiga. Qabo 30 ilbiriqsi, adigoo dhisaya ilaa 1 daqiiqo. Samee jimicsiyadan jirka lagu hagaajinayo mar kasta oo aad daqiiqad hesho, ujeedaduna tahay hal mar saacad.

Jadwalka tababarka ee toning # 2: dhejinta jikada Mar kasta oo aad jikada ku jirto, samee quusinta triceps adigoo isticmaalaya kursi jikada: Ku istaag kursi hortiisa sidii inaad fadhiisan lahayd, ka dibna jilbaha iyo miskaha hoose hoos u dhig, gacmaha saar cidhifka kursiga, faraha oo sii jeeda, gacmaha toosan. Lugaha hore u soco, cagahana fidsan oo qotonsan, leexi oo toosi gacmaha, adigoo dabada ku dhow kursiga fadhiga adigoon taaban. Samee 8-15 reps.

Jadwalka tababarka ee toning # 3: cadaadin dukaameysiga Markaad riixdo gaadhigaaga wax iibsiga, ama mar kasta oo aad socotid, muruqyadaada dabada si aad ah ugu xidh intaad kari karto oo sii wad qandaraaska markaad socotid. (Qofna ma aha inuu ogaado!)

Hababka jimicsiga ee toning # 4: qallafsanaan ganacsi Mar kasta oo xayeysiisku yimaado marka aad daawanayso telefishanka, samee jimicsiga ab ee aad dooratay ilaa bandhigga aad daawanayso uu ku soo noqdo; u qaado guuritaan cusub ab ee xayeysiis kasta.

Jadwalka tababarka ee toning # 5: socodka taleefanka Mar kasta oo aad ku jirto taleefanka gacanta ama aan xadhigga lahayn ee guriga, ku soco inta wadahadalka socdo. (Xisho pedometer-ka oo arag tillaabooyinka la isku daray.)

Nidaamyada jimicsiga ee toning # 6: dheellitirka ficilka Markaad ilkaha cadaydo, ama marka aad taagan tahay saxanka jikada, hal lug waxoogaa kor u qaad oo foorari oo toosi lugtaada taagan si aad u samaysato isku-dhejin hal-lugle ah. Dabadaada adkee oo calooshaada ku adkee marka aad kufsanayso. Ka dib 10-15 ku celcelin jimicsi jimicsi jirkan, beddel lugaha oo ku celi.

Dib u eegis loogu talagalay