Tababbarka HIIT ee gaarka ah ee Tababaraha Xiddiga Kayla Itsines

Qanacsan

• Dib u eegis loogu talagalay

Haddii aad ku jirto Instagram, malaha waad aragtay Kayla Itsines'waalan oo waalan, jir cad oo ku yaal boggeeda gaarka ah oo' 'dib-u-garaafay' 'sida #fitpiration on dad badan oo quudintooda. Oo haddii aadan haysan, waxaan u malaynay inaan kuu soo bandhigno dhiirrigeliyaha 23-jirka ah ee tababaraha gaarka ah ee ka yimid Adelaide, Australia, kaasoo si dhakhso ah u noqday dareen-wanaagga jirdhiska caalamiga ah ka dib markii ay sii daysay 12-kii toddobaad ee ugu horreeyay "Tusaha Jirka Bikini" January ee ina dhaaftay.

Tan iyo markaas, waxay urursatay 1.6 milyan (!) Kuwa raacsan Instagram, kuwaas oo u yimaadda boggeeda dhiirrigelinta jirdhiska maalin kasta, talooyinka cuntada, iyo jimicsiyada HIIT ee aadka wax ku oolka ah. Waxay ka caawisay malaayiin haween ah inay beddelaan jirkooda (waa inaad ka eegtaa boggeeda Instagram si yaab leh sawiro ka hor iyo ka dib!) iyada oo loo marayo barnaamijkeeda 12-usbuuc. Nasiib wanaag adiga, waxaan haynaa qayb gaar ah oo ka mid ah hagaha, oo ay ku jirto usbuuca 1 & 3 Gacmaha iyo wareegga Abs. (Oo halkan guji si aad u daabacdo PDF lacag la'aan ah ee tababarka!)

Tilmaamaha: Adigoo adeegsanaya saacad -sameeye, samee inta badan afarta dhaqdhaqaaq ee wareegga 1 muddo toddoba daqiiqo ah, adiga oo aan nasan. Qaado nasasho 30- ilaa 90-ilbiriqsi inta u dhaxaysa wareegyada, ka dibna samee afarta layli ee wareegga 2 muddo toddoba daqiiqo ah. Qaado nasasho 30- ilaa 90-ilbiriqsi. Ku celi labada wareeg ee hal mar.

Riixyada:

1. Ku bilow labada gacmood oo dhulka wax yar ka fogaanaya ballaca garabka oo kala fogaanayaan lugahana gadaaaashiina ku nasanaya kubbadaha cagahaaga.

2. Inta aad dhabarkaaga toosinayso oo aad ku xasilinayso murqaha calooshaada, laab gacmahaaga oo jidhkaaga hoos u dhig dhulka ilaa ay gacmahaagu ka sameeyaan xagal 90-degree ah.

3. Ku riix laabtaada oo fidi gacmahaaga si aad jidhkaaga ugu soo celiso booska kor u riixida. (Iyo kala duwanaansho riixitaan dheeri ah, arag Shaqada Horumarinta Pushup!)

Miisaanka Kubbadda Cagta & Saxaafadda:

1. Kubbada dawada ku hay laabtaada (6 ilaa 12 kg), labada cagood dhulka ku beer wax yar ka fog ballaca garabka oo u fiirso cagaha dibadda.

2. Adigoo si toos ah u eegaya, foorari labada miskaha iyo jilbaha, hubso in jilbahaagu u tilmaamayaan suulashaada.

3. Sii wad inaad foorarsato jilbahaaga ilaa lugahaaga sare ay la siman yihiin sagxadda, hubi in dhabarkaagu uu ahaado inta u dhaxaysa 45 iyo 90 darajo ee miskahaaga. Waxaad dooran kartaa inaad gacmahaaga u fidiso dheelitirka.

4. Cidhibahaaga ka riix, gacmahaaga fidso oo ku riix kubbadda dawada ee madaxaaga ka sarraysa marka aad dib u istaagayso.

5. Kubadda dib ugu celi laabtaada oo ku celi.

Dhig Riixitaanka:

1. Ku billow adigoo caloosha u jiifa, gacmahana hortaada la fidiyay lugahana si toos ah gadaasheeda iyadoo cagahaagu xoogaa kala fog yihiin.

2. Gacmahaaga soo gal oo gacmahaaga sagxada saar laabtaada dhinaceeda.

3. U dhig suulashaada xagga sagxadda oo korkaaga kor ugu qaad kubadaha cagahaaga.

4. Ku riix laabtaada oo fidi gacmahaaga si aad jidhkaaga dib ugu qaaddo booska riixista.

5. Si tartiib ah hoos ugu soo celi si aad dib ugu jiifto dhulka (ma aha riixid).

6. Gacmahaaga dib ugu soo bixi jidhkaaga hortiisa oo cagahaaga deji. Ku celi

Diidmada Tricep:

1. Ku billow adigoo kursi (ama kursi) si toos ah gadaashiisa u dhigaya oo ku fadhiisanaya cidhifka jilbahaaga.

2. Gacmahaaga hoos dhig luuqyadaada qiyaas ahaan garabka oo ku kala yaal geeska kursiga keydka, hubi in farahaagu hore u jeedaan.

3. U wareeji gulukooskaaga xagga hore kursiga keydka, oo dhig cagahaaga si ay ugu abuuraan xagal 90 darajo ah miskahaaga. Kani waa booskaaga bilowga.

4. Jidhkaaga hoos u dhig adigoo ku laabaya xusulka ilaa aad ka samaysato xagasha 90 darajo gacmahaaga. Hubi in garbahaaga, suxulladaada, iyo cududyaduba ay siman yihiin mar kasta.

5. Kor u riix ciribta gacantaada oo fidi gacmahaaga si aad ugu soo laabato booska bilowga. Ka fogow isticmaalka lugahaaga si ay kaaga caawiyaan inaad sidaas samayso. Had iyo jeer isku day inaad ilaaliso meel toosan. Ku celi

6. Ku sii adkee tan adiga oo lugahaaga si buuxda u fidinaya ama ku dhejinaya kursi kale oo fidsan sida hoos ku cad.

Fuulayaasha Buuraha:

1. Ka bilow booska riixitaanka iyadoo gacmaha waxoogaa ka ballaadhan yihiin garabka oo kala fog, miisaanka jidhkaaga kor saar gacmahaaga.

2. Ku hay cagtaada bidix dhulka, laab jilibkaaga midig oo u qaad dhinaca laabtaada ka hor intaadan fidin.

3. Ka dib cagtaada midig dib u dhig dhulka oo laab lugtaada bidix oo u qaad dhinaca laabtaada.

4. Kordhi xawaaraha si aad mooddo in aad ku ordayso gacmahaaga. Weligaa ha u oggolaan in lugta socotaa ay dhulka taabato.

5. Ku celi inta jeer ee ku celiska ah sida lagu sheegay. (Ma rabtaa wax ka badan

Baaskiilada Ab:

1. Ku billow inaad si siman dhabarka u saarto adigoo madaxa kor u taagaya gacmahana gadaasha dhegahaaga.

2. Laab jilbahaaga si ay 90 darajo ugu gaaraan lugahaaga sare, lugahaaguna 90 darajo miskahaaga.

3. Kordhi lugtaada midig si ay sagxada u jirto qiyaastii 45 digrii, isla mar ahaantaana jilibkaaga bidix laabtaada gelinaya.

4. Isla markiiba ka dib markaad jilibkaaga soo geliso laabtaada, si buuxda u fidi lugtaada bidix si ay u jirto 45 darajo dabaqa oo jilibkaaga midig laabtaada geli. Tani waxay abuureysaa dhaqdhaqaaq dhaqaaqa.

5. Markaad fahanto dhaqdhaqaaqa, ku dar maroojin leh jirka kore, kaas oo lagu gaari karo inaad la kulanto jilibka suxulka ka soo horjeeda. Tusaale ahaan, marka aad keenayso jilibka midig laabta, u leexi jidhkaaga sare midig si uu ula kulmo xusulkaaga bidix. Ku celi

Fadhi-ku-lahaanshaha Maroojiye:

1. Ku billow inaad si siman dhulka u jiifsato iyadoo cagahaagu kor u fidsan yihiin xaggaaga hore.

2. Laabo xusulladaada, gacmahana ku hay gadaasha dhegaha.

3. Ku lug yeelo muruqyada calooshaada adiga oo badhanka caloosha u soo jiidaya xagga dhabarkaaga. Si tartiib ah u sii daa gacantaada bidix oo horay u sii fidin si tartiib ah u oggolow madaxaaga, garbahaaga iyo maqaarkaaga inay ka soo qaadaan dhulka.

4. Markaad sii fadhido, ku leexiso dhinacaaga midig adoo dhaafaya cagtaada midig.

5. Si tartiib ah jirkaaga u leexi oo sii daa jir -kaaga, gacantaada midigna ku soo celi dhinaca dhegtaada.

6. Ku celi gacanta midig.

Fadhiimaha Lugta Toosan:

1. Ku billow inaad si toos ah ugu jiifsato dhabarkaaga dhulka iyadoo lugaha ay si toos ah u soo baxeen gacmahana ay madaxa ka kor fidiyeen.

2. Ku lug yeelo muruqyada calooshaada adiga oo badhanka caloosha u soo jiidaya xagga dhabarkaaga.

3. Cagahaaga oo wadajira iyo cidhibta dhulka, u soo jiid gacmahaaga cagahaaga oo si tartiib ah u qaadaya madaxaaga, garbahaaga iyo jeexjeexyada dhulka. Tani waxay keeni doontaa in calooshaadu isku ururto.

4. Sii wad inaad hore u sii socoto ilaa aad taabato suulashaada (ama ficilka).

5. Si tartiib ah u sii daa gacmahaaga iyo jirkaaga kuna noqo meesha aad ka bilaabi lahayd. Ku celi

Si aad u hesho talooyin cunto iyo jimicsi badan Kayla, booqo boggeeda.

Dib u eegis loogu talagalay