Jimicsiga ugu Fiican ee Jimicsiga Dadka Badan

Qanacsan

• Samee Cardio La'aanta Mashiin
• Hayso Qorshe Kaabta
• Ku hagaaji Reps si aad u isticmaasho hal miisaan oo keliya
• Qabso Kettlebell
• Dooro 2 Dhaqdhaqaaq oo dhaqaaq
• Tilmaamaha Jimicsiga Qeybta 1
• Tilmaamaha Jimicsiga Qeybta 2aad
• Wax badan oo ku saabsan SHAPE.com:
• Dib u eegis loogu talagalay

Kuwa horeyba u jecel jirdhiska, Janaayo waa riyo: Dadka xalinta sanadka cusub ayaa buux dhaafiyay jimicsigaaga, xirxiraan qalabka iyo samaynta 30-daqiiqo jimicsi joogto ah oo dheereeya saacad ka badan. Waxay bixi doonaan Febraayo… haddii aad iska sii joogi karto.

Hal xal: Ku tijaabi kalfadhi bilaash ah tababaraha. Waxay awoodi doonaan inay dhex maraan dad aad uga fiican intii aad adigu awoodi lahayd… waxayna kuu furaysaa aagag cusub oo jimicsiga ah, ”ayuu yidhi Jared Meachem, Agaasimaha Adeegyada Jimicsiga ee Sky Fitness & Wellbeing gyms. Waxa kale oo laga yaabaa inaad fursad u hesho inaad isku daydo jimicsiyo cusub, ama barnaamij cusub laguugu soo saaray dhawr fadhi gudahood. "Waxaad u tilmaami kartaa tababaraha inuu kuu horumariyo barnaamij aan qalabka xasaasiga ahayn, si aad u samayn karto wakhti kasta oo maalintii ah adigoon sugin saf."

Haddii jimicsigaagu uusan bixin kalfadhiyo lacag la’aan ah-ama aad doorbidi lahayd inaad kaligaa tagto-iskuday xeeladahaan si aad u abuurto jadwalka jimicsiga ee Janaayo kaas oo ka fogaanaya khadadka si aad u taamto, dhaqso… iyo niyadjab la’aan.

Samee Cardio La'aanta Mashiin

Khadadka loogu talagalay treadmills, ellipticals, iyo baaskiiladaha taagan ayaa ah kuwa ugu xun oo dhan waxayna qaadan karaan 30 daqiiqo ama ka badan si loo nadiifiyo. Samee go'aan ah inaad mashiin la'aan gasho oo aad hesho kaarboonka karti badan oo wax ku ool ah adigoon jarin qalab.

"Waxa ugu fudud ayaa ah in la abuuro wareegga laba illaa afar jimicsi," ayuu yiri Mike Wunsch, oo ah agaasimaha waxqabadka ee Fitness Fitness ee Santa Clarita, CA. Wunsch waxa uu macaamiishiisa ka dhigaa dhamaystirayaal aad u sareeya sanadka oo dhan si loogu sameeyo wadnaha iyo qaboojinta. Wuxuu ku talinayaa in la sameeyo jimicsi 20 ilbidhiqsi, oo la higsanayo 1 rep per second. Naso 20 ilbidhiqsi, ka dibna u dhaqaaq jimicsiga xiga.

"Isku day inaad isdabagasho, boodboodayaasha boodboodka, riixitaanka, iyo riixitaanka," ayuu yidhi. (Tilmaamahan dhamaystiran ee dhammaan laylisyada maqaalkan waxa ay ku taxan yihiin bogga u dambeeya.) Ku billow saddex ama afar wareeg oo dhammaan laylisyada, adigoo jidkaaga u shaqaynaya ilaa shan ilaa 10 wareeg oo isku dar ah.

Hayso Qorshe Kaabta

Haddii aad dhimato miisaankaaga ama aad leedahay qorshe tababar xoog leh oo aad raacday, soo qaado qorshe gurmad ah-ama laba-jimicsi kasta oo jimicsigaaga ah si aad uga fogaato in laydinku hoos u dhaco, ayuu yidhi Craig Ballantyne, CSCS, Mulkiilaha TurbulenceTraining.com.

"Haddii hadafkaagu yahay inaad hesho muruq oo aad lumiso dufanka, markaa runtii maaha inaad ka walwasho jimicsiga saxda ah," kaliya qaabka dhaqdhaqaaqa, ayuu yidhi. Haddii aad qorshaynayso inaad samayso kursiga keydka, diyaar u noqo inaad ku beddesho madbacadaha dumbbell. Ma jiraan kubbadaha Swiss ee fidinta miskaha? Isku day jimicsiga hal lug oo kursiga keydka ah.

Waxaa jira gunno, Ballantyne wuxuu leeyahay: "Ku beddelashada jimicsigaaga jimicsi cusub waxay u horseedi kartaa isbeddello cusub oo jirkaaga ah."

Ku hagaaji Reps si aad u isticmaasho hal miisaan oo keliya

Sida ugu fiican ee looga fogaado khadadka jimicsiga waa in aan la wareegin: Halkii aad u dagaalami lahayd dumbbells kala duwan, samee jimicsi aad u isticmaasho miisaan isku mid ah dhammaan dhaqdhaqaaqyada, ayuu yidhi Nick Tumminello, tababaraha xoogga iyo qaboojinta ee Florida iyo qoraaga DVD-yada. oo ay ku jirto Tababbarka Xoogga ee Dhimista Baruurta & Xaaladda.

"Isku dheji isku dhafan. Waxay kuu ogolaaneysaa inaad dhisto wareegga jimicsiga oo dhan oo ku salaysan hal qalab, "ayuu yidhi. "Jidhkaaga hoos ugu dhaadhac dhaqdhaqaaq riixid, dhaqdhaqaaq jiidid, jimicsi jidhka hoose ah, iyo dhaqaaqa asaasiga ah. Dooro jimicsi mid kasta ku dhufto hal-labo oo dumbbells ah."

Tusaale ahaan, Tumminello waxay soo jeedinaysaa garbaha garabka (riixaya), safafka dumbbell-ka-laaban (jiididda), lugaha (lugaha), iyo garoocad-beelka (core). U dooro hal miisaan dhammaan afarta dhaqdhaqaaq.

"Haddii aad haysato labo ka mid ah 25-lb dumbbells, squats way ka sahlanaan doontaa marka loo eego garbaha garbaha - ku samee reps sare dhaqdhaqaaqyadaada xooggan, sida squats, iyo in ka yar dhaqdhaqaaqyada daciifka ah," ayuu yidhi. Jimicsi kasta, samee wax ka yar lix ilaa siddeed ku celcelin kasta, oo aan ka badnayn 20 ilaa 25.

“Ha ku kala jabin jimicsiyada,” ayuu yidhi. Halkii, dhammee dhammaan afarta dhaqdhaqaaq, ka dibna naso 90 sekan ilaa 3 daqiiqo. Ku celceli isku xigxiga oo dhan inta jeer ee suurtogalka ah 12 daqiiqo, ama samee 4 ama 5 wareeg.

Markaad naqshadaynayso wareegga naftaada, dooro jimicsiyo adag oo adeegsada kooxo muruqyo badan leh wakiil kasta, ayuu yidhi Jeremy Frisch, milkiilaha iyo agaasimaha Tababbarka Waxqabadka ee Clinton, Mass. Samee tallaabo kor u qaad saxaafadda garabka sare, ama ku dar riix ama u leexo lumbbumb, tusaale ahaan. Kakanaanta uu jecel yahay Frisch: Toban reps mid kasta oo ka mid ah isugeynta dumbbell, riixitaanka garaaca dumbbell, safafka leexsan, sambabada dumbbell, iyo riixid ama riixid sare.

Qabso Kettlebell

Halkaan waxaa ku imaan kara kalfadhiga tababarka bilaashka ah: Tababar ha ku baro dhowr asaasi oo kettlebell ah, waxaadna ku tababari kartaa xoog iyo kardiyo wadar ahaan hal, miisaanka kubbadda leh. Haddii aad hore u taqaanay oo aad ku kalsoon tahay foomka kettlebell, Wunsch wuxuu leeyahay waxaad samayn kartaa kala duwanaanshaha is -beddelka kettlebell oo ah tababar dhammaystiran.

"Haddii aad sameyso 30 ilbiriqsi oo lulid ah, ka dib 30 ilbiriqsi oo nasasho ah, oo ku celi 10 daqiiqo, taasi waxay noqon doontaa dhameeye cajiib ah," ayuu yidhi.

Haddii aad xiisaynayso inaad dhisto jimicsi buuxa si aad u raacdo, wuxuu soo jeedinayaa cantoobo: kettlebell swings, goblet squats, saxafada sare, iyo riixitaanka squat.

Dooro 2 Dhaqdhaqaaq oo dhaqaaq

Haddii booska iyo qalabku ay xaddidan yihiin, ha ka baqin inaad fududaysato, Ballantyne ayaa leh. Waxaad heli kartaa jimicsi aad u weyn adiga oo sameeya jaadad badan oo ah layliyo aasaasi ah intii aad samayn lahayd dhaqdhaqaaqyo badan oo kala duwan.

"Wax dhibaato ah kuma qabo inaan dib ugu laabto inta u dhexeysa cadaadiska xabadka ee lumbbushka iyo safka dumbbell -ka oo ah 6 gogo 'mid walba, ka dibna ku dhammaystira xoogaa riixitaanno iyo jabaq ah ka hor intaanan u yeerin maalin," ayuu yidhi.

Kala beddel laba jimicsi oo iska soo horjeeda oo samee jumlado badan si aad u sameyso jimicsi degdeg ah oo hufan. Lammaanaha kale ee samayn kara jimicsi dhammaystiran: Dumbbell oo leh cadaadis garbaha, safafka dumbbell oo riixaya, sambabada dumbbell oo leh cadaadis laabta.

Tilmaamaha Jimicsiga Qeybta 1

Riix:

Ka soo qaad booska riixitaanka caadiga ah: lugaha toosan, gacmaha garbahaaga hoostooda. Adiga oo jidhkaaga ka dhigaya mid adag, hoos u dhig ilaa laabtaadu dhulka taabto. Dib u riix ilaa gacmahaagu ka fidsan yihiin. Haddii ay tani aad u adag tahay, isku day riixid sare, iyadoo gacmahaagu kor u saaran yihiin tallaabo ama kursi. Riix halkan si aad u daawato sida loo sameeyo muqaal.

Ku-jiid-jiidh: Istaag cagahaaga oo kala fog oo garab-ballaaran, gacmahana dhinacyadaaga. Sintaada dib u riix, jilbahaaga u leexi, oo hoos u dhig jidhkaaga sida qoto dheer ee aad awoodid inaad isku dhejiso. Hadda lugahaaga gadaal u laad si aad ugu jirto boos riixis ah, ka dibna si dhakhso ah lugahaaga dib ugu soo celi meel-jiidhis. Dhaqso u kac oo ku celi dhaqaaqa oo dhan. Riix halkan si aad u daawato sida loo sameeyo muqaal.

Kursiga Kursiga: Gacmahaaga gadaal saar cidhifka kursiga ama kursi iyo cagahaaga dhulka dhawr cagood oo hortaada ah. Hoos u dhig jidhkaaga ilaa gacmahaaga sare ay ku dhow yihiin inay la siman yihiin dabaqa. Jooji, ka dibna dib ugu riix booska bilowga. Riix halkan si aad u daawato sida loo sameeyo muqaal.

Kordhinta Sinta Lugta ah: U seexo dhabarkaaga adigoo ciribtaada bidix ku fadhiisato kursi, lugtaada midigna si toos ah hawada u gal. Ka soo qaad miskahaaga sagxada adiga oo ciribtaada bidix ku cadaadinaya kursiga; jirkaagu waa inuu sameeyaa xariiq toosan garbaha ilaa jilbaha. Jirkaaga hoos u dhig, oo ku celi. Guji halkan si aad u aragto fiidiyow-sida loo sameeyo.

Garabka Garabka Dumbbell: Laba garab oo dumbbells ah ku qabo garbahaaga dibedda, iyadoo gacmahaagu laaban yihiin oo calaacaluhu is horfadhiyaan. Cagahaaga u kala dhig balac garab-ballaaran, oo wax yar u laab jilbahaaga. Culeyska kor u riix ilaa gacmahaagu gebi ahaanba toosan yihiin. Si tartiib ah hoos ugu soo celi suumanka oo ku celi booska bilowga. Guji halkan si aad u aragto fiidiyow-sida loo sameeyo.

Dumbbell Bent-over Saf: Istaag adigoo gacanta kasta ku haysta dumbbell, caguhuna kala fogaanayaan sinta ballac ahaan. Jilbahaaga laab, oo miskahaaga gadaal u riix ilaa dhabarkaagu la siman yahay sagxadda, gacmaha oo ku laalaaban garbahaaga, calaacalaha gudaha. Laab xusulladaada, adigoo u jiidaya garbaha ilaa dhinacyada jirkaaga. Gacmahaaga ku celi sudelka, oo ku celi. Guji halkan si aad u aragto fiidiyow-sida loo sameeyo.

Isku -dhufashada Dumbbell: Laba dhinac oo dumbbells ah ku qabo dhinacyadaada, calaacalaha ku dheji Dib ugu soo celi booska bilowga Guji halkan si aad u aragto fiidiyow-sida loo sameeyo.

Ku noqo si aad u bilowdo

Tilmaamaha Jimicsiga Qeybta 2aad

Dumbbell Chop:

Ku qabo kubad miisaan leh ama dumbbell oo leh labada gacmood xagga laabtaada hortiisa, gacmaha oo fidsan, oo istaag cagahaaga oo ballaaran. Laab labbada jilba oo cagahaaga u leexi dhanka bidix, hoos u dhig kubbadda (ama dumbbell) xagga cirifkaaga bidix. Isla markiiba toosi lugahaaga, kor u qaad miisaanka dushiisa, una leexi midig. Ku celi dhammaan ku celcelinta, ka dibna u rog dhinacyada (U rog dhinaca kale).

Kettlebell Swing: Istaag cagahaaga in ka badan oo kala fogaansanaanta garabka-ballaca. Labada gacmood ku qabo kettlebell, gacmahaagu waxay ku dheggan yihiin hortaada. Sintaada gadaal u riix oo hoos u dhig miisaanka lugahaaga dhexdooda ilaa ay ka hoos marayso dabadaada. Dib ugu wad meel taagan oo u lul miisaanka ilaa dhererka xabadka, adigoo gacmahaaga toosan. Isla markiiba u gudub wakiilkaaga xiga oo ku sii wad xawli degdeg ah. Guji halkan si aad u aragto fiidiyow-sida loo sameeyo.

Kettlebell Goblet Squat: Ku garaac garaac garaac ama gambaleelka xabadka hortiisa, iyadoo xusulladaadu isku dhow yihiin. Sintaada dib u riix oo jilbahaaga u leexi si aad u foorarsato, adigoo culayska jidhkaaga ku haya cidhibtaada. Dib ugu cadaadi ciribtaada meesha aad ka bilaabi lahayd, oo ku celi.

Kettlebell Madaxa Saxafada: Ku qabo kettlebell meel ka baxsan garabkaaga, cududdaadu foorarsan tahay, calaacashana u jeedda xagga gudaha. Cagahaaga dhig ballaca garabka oo jilbahaaga wax yar u laab. Riix kettlebell kor ilaa gacantaadu toosan tahay.

Tallaabada Saxaafadda: Istaag adigoo u jeeda jaranjaro ama kursi, garbahaaga ku haya lumbbells. Hal lug ku rid tallaabada oo hoos u riix ciribtaada si aad lugta kale kor ugu qaaddo ilaa tallaabada. Dusha sare ee dhaqaaqa, riix dumbbells si toos ah dusha sare. Gacmahaaga ku soo celi garbahaaga oo hoos ugu soo deg booska bilowga. Ku dhammee reps hal lug ka hor inta aadan lugaha beddelin oo aad jimicsiga ku celceliso.

Lunge la Press: Garaacyada garbahaaga ku haya meel taagan, tallaabo weyn horay u qaad hal lug. Marka bowdadaada hore ay la siman tahay sagxadda oo jilibkaaga dambe uu ka baxo sagxada, ku cadaadi miisaanka sare. Ku soo celi miisaanka garbahaaga oo dib ugu noqo booska bilowga. Ku celi lugtaada kale.

Ku noqo si aad u bilowdo

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Ku noqo si aad u bilowdo

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