Barry's Bootcamp-Inspired Abs, Butt, iyo Workout Core

Qanacsan

• Dib u eegis loogu talagalay

Haddii aad taageere u tahay casharada xafladda loo aqoonsaday, fasallada xisbigu ka kooban yahay ee Barry's Bootcamp, nasiib baad leedahay. Waxaan garaacnay tababaraha caanka ah ee Derek DeGrazio oo ka tirsan Barry's Bootcamp Miami Beach si aan u abuurno 30-daqiiqo oo tababar-karti-karti ah oo loogu talagalay in lagu gubo dufanka inta aad nuugayso maqankaaga, badhidaada, iyo udub-dhexaadka ("ABCs") annaga oo adeegsanayna qaabka u dhexeeya saxiixa Barry's Bootcamp. (Halkan, 15 Fasalo Jimicsi oo Buutique ah oo aad Guriga ku samayn karto!)

Waa kuwan sida ay u shaqeyso: Wareega-tuur-tuurku waxay u dhexeeyaan foorarsiga iyo kala-soocidda si ay u gubaan baruurta, halka saddexda tababbarka xoogga ah ay "kor u qaadaan" muruqyada si ay u sawiraan oo ay u dhawaaqaan. Dareen xor u ah inaad kordhiso miisaanka haddii aad rabto - "miisaanka weyn, isbeddelka weyn," ayuu yidhi DeGrazio.

Qalabka:

1 garaac

1 set oo ah culeysyo lacag la'aan ah (5-10 rodol)

1 derin ama tuwaal

Xawaaraha Treadmill ee la soo jeediyay:

Bilawga: Jog 5.0. Orod 6.0. Orod Xoog leh (SR) 7.0. Sprint 8.0+

Dhexdhexaad: Jog 6.0. Orod 7.0. SR 8.0. Sprint 9.0+

Sare: Jog 7.0. Orod 8.0. SR 9.0. Orodka 10.0+

Wareega 1-aad

Daqiiqadaha 0-5: Kuleylka Treadmill

0-1: orod

1-2: Orod

2-3: Socod

3-4: Orod

4-5: SR

Daqiiqadaha 5-10: Tababarka Xoojinta

5-6: Ku dhufo kor u qaadista hore

Istaag cagaha balladhka garabka, oo ku hay 2 miisaan oo gacmeed xagga bowdada hore, gacmaha hoos u fidsan, calaacalaha oo u jeeda jidhka. Si tartiib ah u fadhiiso dib-u-dhigid, adigoo hogaaminaya dhabarka, culeyska cidhibta, lugaha oo siman dhulka, jilbaha gadaasha suulasha. Isla mar ahaantaana, kor u qaad labada gacmood meel ka fog jirka. Ku dhammee gacmaha hortaada oo qufulan, adigoo ku fadhiisanaya xagasha xagasha 90 darajo ah. Ku celi 1 daqiiqo

6-6: 30: Laad-lulayaasha

Dib ugu seexo sariir ama tuwaal. Kor u qaad lugaha ilaa 6-8 inji dhulka, cagaha laalaab, hal lug oo ka sarreeya kan kale, oo bilow inaad lulato, lugaha midba kor iyo hoos ugu beddesho 30 ilbidhiqsi.

6: 30-7: 30: Ku dhufo kor u qaadaya hore

7:30-8: Flutter Kicks

8-9: Kursi leh kor u qaadis hore

9-10: Qoryaha Hore

U seexo caloosha, gacmaha iyo gacmaha dhulka, xusullada garbaha hoostooda. Dhulka ka riix adigoo isticmaalaya gacmaha hore iyo kubadaha cagaha. Dib u soo celinta toosan, booska hay 1 daqiiqo. Hubi inaad neefsato!

Wareega 2

Daqiiqadaha 10-15: Dhexdhexaadinta Treadmill

10-11: Orod-2 boqolkiiba ayaa u janjeera

11-12: Orod-6 boqolkiiba ayaa u janjeera

12-13: Orod-4 boqolkiiba ayaa u janjeera

13-14: Orod - 8 boqolkiiba leexleexan

14-15: Orod-boqolkiiba 10 ayaa u janjeera

Daqiiqadaha 15-20: Tababarka Xoojinta

15-16: Lunge Midig leh Kor u qaad

Istaag oo cagaha u kala ballaadh garabka, gacmahana dhinacyo, mid walbana miisaanka gacanta ha qabto, calaacalahana is horfadhiya. Hore u soco oo lugta midig, laabta ka bixi, garbaha gadaal. Markaad horay u lulaneyso, labada gacmood kor u qaad oo ka fogee jirka, dhexda ku mashquulsan, ku dhammee lugta hore, jilbaha gadaal suulasha, gacmahana ku fidiya heerka indhaha. Ku celi 1 daqiiqo

16-16:30: Dhagaxyo madhan

Dhabar u jiifso, lugaha way fidiyeen oo kor u qaadeen ilaa 10 inji dabaqa ka baxsan, gacmaha gadaashooda madaxa, biceps ayaa ku dheggan dhegaha. Ku hay booskan oo hore iyo gadaal u rux dhabarka hoose ilaa 30 ilbiriqsi.

16:30-17:30: Lunge bidix oo leh kor u qaadis

17: 30-18: Dhagaxyada godan

18-19: Beddelka Sambabada Kor u Qaadista

19-20: Looxyo leh sinta maroojin

Meesha looxa hore ee cududda sidii horeba loo sharraxay, marooji sinta midig si aad dhulka u taabato, garbaha ku hay labajibbaaran, ka dibna u beddel dhinaca bidix. Sii wad beddelidda 30 ilbidhiqsi.

Wareega 3

Daqiiqadaha 20-25: Treadmill Sprint Interval

20-21: Jog

21-22: SR

22-23: Sprint

23-24: Orod

24-25: Sprint

Daqiiqadaha 25-30: Tababarka Xoogga

25-26: Plié oo leh Kor u qaadid Dhinac ah

Istaag cagaha waxoogaa ka ballaadhan ballaca sinta Fariiso oo hoos u fadhiiso, badhna gadaal iyo gadaal u soo hordhig, laabta soo saar. Markaad dib u fadhido, gacmaha kor u qaad dhinac kasta, calaacalaha oo xagga hore u jeeda. Ku dhammee lugaha oo isbarbar socda oo xagga hore u jeeda gacmahana u fidiya dhinaca dhinaca isha. Ku celi 1 daqiiqo

26-26: 30: Baaskiilka Laad

Dhabarka u jiifa, gacmaha oo dhegaha gadaashiisa la sii fidiyay, lugaha oo la fidiyay oo dhulka kor looga qaaday dhawr inji. U leexi xusulka midig dhanka jilibka bidix, lugta midig fidiyay, ka dibna u beddel, xusulka bidix jilibka midig. Ku celi ilaa 30 ilbiriqsi

26:30: 27:30: Plié oo leh Side Raise

27:30: 28: Baaskiil laadyada

28-29: Plié oo leh Kor u qaadid Dhinac ah

29-30: Qoryaha Hore/Dhagax-Dhagax

Ka bilow booska hore ee looxa sida hore loo sharaxay. Jidhka hore u rux, oo garbaha gacmaha isu keenaya, ku rogaya suulasha si xadhigga kabaha dhulka loogu xidho. Ka dibna u rux looxa. Ku celi ilaa 30 ilbiriqsi

Dib u eegis loogu talagalay