Xilliga Dayrta Calabrese 20-ka Daqiiqo ee Shimbiraha Jidh-dhiska

Qanacsan

• Dib -u -noqoshada Lunge
• Dhinacyada Slider-ka Riixaya
• Lunge Side ilaa Curtsy Lunge
• Gaadhi Slider
• Sambabada dhinaca hore
• Wipers-ka muraayadaha
• Curls -ka Muruqa
• Saw
• Dib u eegis loogu talagalay

Sliders waxay u ekaan karaan kuwo qurux badan oo aan dhib lahayn, laakiin dhab ahaantii waxay mas'uul ka yihiin gubasho halis ah. (Si toos ah ugu fayl garee kooxaha bootiyada!) Markaa haddii aad rabto inaad xoojiso dhaqdhaqaaqyadaada miisaankaaga adigoon saamayn sare yeelan, runtii way ku anfacayaan. Waxa kale oo ay yihiin kuwo aad u jaban oo aan lahayn meel bannaan, taas oo ka dhigaysa mid ka mid ah aaladaha ugu wax ku oolka badan ee guriga iyo jimicsiga socodka. (Laxiriira: 11 Amazon ayaa Iibsata si ay u Dhisto Gym Guriga DIY ah oo ka yar $ 250)

Iyadoo laga yaabo inaad ku xirto sliders jimicsiyada asaasiga ah ee dilaaga ah, waxaad u isticmaali kartaa inaad ka shaqeyso jirkaaga oo dhan. Dayrta Calabrese, abuuraha 21 Day Fix iyo 80 Maalmood Wasssi, ayaa na siiyay jimicsigan jirka oo buuxa kaas oo ku dhufan doona gacmahaaga, lugaha, iyo badhida sidoo kale. 20 daqiiqo iska dhig, boodhka ka saar setkaaga, oo ku dhex gal dab aad u qurux badan. (Waqti baa la xiray? Isku day Calabrese 10-ka daqiiqo ee tababarka wadnaha ee wadnaha.)

Sida ay u shaqeyso: U samee jimicsi kasta tirada tirooyinka la tilmaamay. Ku celi wadar ahaan laba wareeg.

Waxaad u baahan doontaa: Laba simbiriirix

Dib -u -noqoshada Lunge

A. Istaag lugaha oo wada socda, cagta midigna ku dul -dul -simid.

B. Lugta midig gadaal u jiid adigoo labada jilib u laabaya sambabada bidix

C. Lugta midig hore u jiid adigoo toosin jilbaha si aad ugu soo laabato booska bilowga.

Samee 15 reps. Dhinacyada kala beddel; ku celi.

Dhinacyada Slider-ka Riixaya

A. Ku billow meel wax-ka-riixis ah oo wax laga beddelay oo gacmo-hoosteed ka hoosayso.

B. Gacmaha u leexi xaglaha 90-degree adigoo gacanta bidix u silcinaya bidix

C. Gacmaha toosi intaad gacanta bidix u riixayso midigta si aad ugu noqoto meeshii aad ka bilaabi lahayd.

Dhinacyada kala beddel; ku celi. Sii wad beddelka 8 reps dhinac kasta.

Lunge Side ilaa Curtsy Lunge

A. Istaag lugaha oo wada socda, cagta midigna ku dul -dul -simid. Laabi jilibka bidix markaad lugta midig u sii baxayso dhanka midig

B. Toosi jilibka bidix adiga oo siibanaya cagta midig si aad ula kulanto lugta bidix.

C. Laab jilibka bidix intaad cagta midig uga gudubto xaggee bidix ee dambe.

D. Toosi jilibka bidix adiga oo keenaya lugta midig si aad ula kulanto lugta bidix si aad ugu laabato booska bilowga.

Samee 15 reps. Dhinacyada kala beddel; ku celi.

Gaadhi Slider

A. Ku bilow meel riixitaan oo wax laga beddelay oo gacan kasta ku hoos shabeelay

B. U riix dhinaca midig xagga hore ilaa hal lug. Gacanta bidix u horaysii si aad gacanta midig ula kulanto.

C. Gacanta midig gadaal u riix, ka dibna gacanta bidix dib u celi si aad ugu noqoto meeshii aad ka bilaabi lahayd.

Dhinacyada kala beddel; ku celi. Samee 8 reps.

Sambabada dhinaca hore

A. Istaag lugaha oo wada socda, cagta midigna ku dul -dul -simid.

B. Lugta midig ku riix xagasha hore ee midig inta aad labada jilib u foorarsanayso qol-qool.

C. Lugta midig u simbiririxi si aad ula kulanto lugta bidix adiga oo toosinaya labada jilib si aad ugu laabato booska bilowga.

Samee 8 reps. Dhinacyada kala beddel; ku celi.

Wipers-ka muraayadaha

A. Ku bilow loox sare oo lug kasta ka hooseyso slider

B. Lug midig u leexi dhinaca ilaa aad la siman tahay miskaha

C. Lug midig u jiid si aad ula kulanto cagta bidix si aad ugu soo laabato booska bilowga.

Dhinacyada kala beddel; ku celi. Samee 16 reps dhinac kasta.

Curls -ka Muruqa

A. Dhabarka u jiifso oo cidhib walba hoosteeda ku dul jiifto, suulashana kor loo qaado, miskahana dhulka kor looga qaado buundo qurux badan.

B. Cirib hore u jiid si aad u toosiso jilbaha

C. Cidhibta u jiid xagga dabada si aad jilbaha u laabato oo ugu soo noqo booska bilawga.

Samee 15 reps.

Saw

A. Ka bilow looxa hore ee gacanta oo leh slider cag kasta hoostiisa.

B. Jidhka oo barbar socda dhulka, hore u soco dhawr inch, taas oo u oggolaanaysa in cagaha ay hore u simbiriiraan

C. Dib ugu wareeji dhowr inji, oo u oggolaanaya cagaha inay gadaal u laabtaan si ay ugu laabtaan booska bilowga.

Samee 15 reps.

Dib u eegis loogu talagalay