Gacmo la'aan Layliga Toning Cududda

Qanacsan

• Tijaabi talooyinkan jimicsiga cududda sare si aad u hesho, gacmo adag. Layligani waxa ay kaa caawin doonaan in aad gacmahaaga fiiqan ku soo bandhigto dhar dabaasha, shaarar aan gacmo lahayn iyo lebbis.
• Jimicsiga toning cududda beddelka ah oo leh wadnaha oo loogu talagalay jadwalka jimicsiga ugu fiican.
• Gacmo la'aan Isku darka Jadwalka Jimicsiga
• Isku dar jimicsiga cududda sare oo leh jadwalka jimicsiga tallaabo si aad u hesho saamayn ugu badan - iyo gacmo adag oo midab leh.
• Gacmo la'aan Wadnaha & Jimicsiga Cududda Sare
• Sideen u heli karaa faa'iidooyinka ugu badan ee isku darka hababka tababarka wadnaha iyo jimicsiga xoogga cududdayda iyo hab -dhiska gacmeed -ka?
• Talooyinka Jidh -dhiska ee Cardio Blast
• Adiga oo isku daraya jadwalka jimicsiga xoogga cududdan talaabooyinka jimicsiga wadnaha, waxaad sannadka oo dhan soo bandhigi doontaa gacmo farshaxan oo cajiib ah!
• Dib u eegis loogu talagalay

Tijaabi talooyinkan jimicsiga cududda sare si aad u hesho, gacmo adag. Layligani waxa ay kaa caawin doonaan in aad gacmahaaga fiiqan ku soo bandhigto dhar dabaasha, shaarar aan gacmo lahayn iyo lebbis.

Hubka: Sannadka intiisa badan waxaan si ammaan ah ugu ilaalinaa daboolka, shaadhadhkayaga gacmaha dhaadheer, jaakadaha iyo funaanadaha. Kaalay xagaaga, in kastoo, aan rabin laba gacmood iyo garbaha waxay dareemi kartaa raaxo muujinaysa, ha ahaato taangiyada, suumanka ama jinsi, qaab-sarre?

Warka weyn ee ku saabsan hubka laga yaabo in uu bilo hurdo ahaa ayaa ah in aad si dhaqso leh u heli karto iyaga oo diyaar u ah xilli ciyaareedka, Qaabka talooyinka jirdhiska oo laba qaybood ah:

1. jimicsiga xoogga cududda oo kordhiya xoogga iyo toning -ka isagoo dhisaya muruqa, iyo
2. dufanka-gubanaya, kalori-gubanaaya jimicsiga jimicsiga wadnaha si loo yareeyo lakabka dufanka ku wareegsan muruqyada, si aad u aragto qaabkooda.

Jimicsiga toning cududda beddelka ah oo leh wadnaha oo loogu talagalay jadwalka jimicsiga ugu fiican.

Si lagaaga caawiyo inaad gaadho yoolalka jimicsiga cududda sare, waxaanu qornay mid ka mid ah kuwa wakhtiga oo dhan ku wanaagsan jirdhiska, hal-abuuraha aerobics-ka Gin Miller. Wadnaheeda bamgareynta, jimicsiga wareegga cududda-sculpting ee joogtada ah waxay u qabataa aerobics tallaabo beddel ah oo leh jimicsi xoog iyo cudud, waxaadna jimicsigan ku samayn kartaa guriga.

"Waa jimicsi dhan-hal-hal ah - wadnaha iyo xoogga," Miller ayaa yidhi. "Maalmahaas markaad dhahdo, ma haysto waqti aan ku jimicsado, 'tani waa tababarkaaga." Waxa kaliya ee aad u baahan tahay inaad sameyso waa hal wareeg oo tababarkan ah: 15 daqiiqo. Si joogto ah u samee wareegyada dheeraadka ah haddii hadafkaagu yahay inaad gaadho heer sare oo taam ah ama inaad si weyn u yarayso dufanka jidhka.

Waxaad ogaan doontaa in laylisyada gacmeedku aysan ahayn dhaqdhaqaaqyadii hore ee jimicsiga; halkii aad si gaar ah u beegsan lahayd koox kasta oo muruq ah, waxaad isla markiiba ka shaqayn doontaa dhawr kooxood oo muruq. "Waxaan doorbidayaa inaan u tababaro jirka bini'aadamka sida uu u dhaqaaqo," ayuu yiri Miller. "Waxaad kobcineysaa xoogga iyo dabacsanaanta, waxaadna u diyaarisaa jirkaaga xaaladaha degdega ah ee yar yar ee soo baxa had iyo jeer."

Dhinaca hore ee baruurta yareeya, maskaxda ku hay inaad u baahan tahay inaad gubto kalooriyo ka badan intaad isticmaasho. Markaa marka lagu daro isku-darka jimicsiga cududda sare iyo hababka kale ee jimicsiga, waxa laga yaabaa inaad u baahato inaad dib u qiimeyso caadooyinkaaga cunto.

Bogga xiga, ka hel tabo badan oo taam ah, si aad isugu dari karto laylisyada cudud-ku-jiidashada iyo jimicsiga tillaabada si aad u kordhiso faa'iidooyinka jimicsigaaga - oo aad dareento kalsooni oo aad ugu ekaato dharkaaga gacma-la'aanta ah!

[cinwaanka = Gacmo la’aan tag! Raac talooyinka jirdhiska Shape ee hababka tababarka gacanta ee ugu fiican.]

Gacmo la'aan Isku darka Jadwalka Jimicsiga

Isku dar jimicsiga cududda sare oo leh jadwalka jimicsiga tallaabo si aad u hesho saamayn ugu badan - iyo gacmo adag oo midab leh.

Raac jimicsiga Gin Miller si aad cudud u taabato, waxaana hubaal ah inaad kalsooni ku dareemayso dhammaan dharka xagaaga. "Waxaad yeelan doontaa muruqyo dhaadheer, caato ah, xoog leh oo adkaan doona, adkaysi leh oo dabacsan," Miller ayaa sidaas leh. Waxa ugu fiican oo dhan, si aad u hesho natiijooyinkan gacan -qaadista, uma baahnid inaad u hurato saacadaha iyo saacadaha maalmahan xagaaga ee sharafta leh.

Qorshaha

Tababarka wareegga ee soo socda wuxuu qaadanayaa ilaa 15 daqiiqo si uu u dhamaystiro 1 mar. Waxaad bedeli doontaa 1 set oo ah jimicsiga xoogga cududda (8-15 ku celis, kaas oo qaadanaya 30 ilbiriqsi ilaa 1 daqiiqo) 2 daqiiqo oo tallaabo ah. Waxaad samayn kartaa mid kasta ama dhammaan dhaqdhaqaaqyada tillaabooyinka lagu sifeeyay "Qarax Wadnaha."

Si loo bilaabo

Toddobaadkiiba laba jeer samee 1-3 wareeg jimicsi cudud, taas oo ku xidhan wakhtigaaga iyo heerka jirdhiska. Qaado ugu yaraan 2 maalmood oo fasax ah inta u dhaxaysa jimicsiga wareegga. Haddii aad jimicsi samaynaysay 3 bilood ama ka yar, ka bilow 1 wareeg. Horumarka 2 marka aad ku raaxaysato jimicsiga xoogga cududda iyo sidoo kale tallaabada aasaasiga ah. Haddii aad tahay jimicsi joogto ah, samee ugu yaraan 2 wareeg oo kalfadhi kasta. Haddii aad waqtigaaga ku gaaban tahay, samee 1 wareeg oo ka dooro qaar ka mid ah dhaq-dhaqaaqyada tallaabada ka sii daran liiskeena, sida Runs or Over the Top.

Diirin iyo qaboojin

Ku bilow oo ku dhammee jadwalkaaga jimicsiga qaab tallaabsi oo aasaasi ah ugu yaraan 5 daqiiqo: Ku soco madal cagtaada midig, ka dibna bidixdaada. Ku soo deg cagtaada midig, ka dibna bidix. 30 ilbidhiqsi kasta, beddel lugtaada leedhka. Dhameystir jimicsigaaga adigoo kala bixinaya kooxahaada murqaha ee waaweyn, oo ay ku jiraan bowdyahaaga, barida, weylaha, dhabarka, garbaha iyo gacmaha. Qabo fidin kasta 15-20 ilbiriqsi adoon soo kicin.

Miisaanka

Isticmaal 3-ilaa 5-pound dumbbells gacan kasta si aad u sameyso jimicsiga cududda sare ee ku lug leh miisaanka.

Hadda oo aad leedahay hoos -u -dhiska laylisyada gacmaha, tag bogga xiga si aad u hesho isku -darka jimicsiga tallaabo -tallaabo si aad u kordhiso tababarkaaga wadnaha.

[cinwaan = Ku dar jadwalka jimicsiga wadnaha oo leh jimicsiga xoogga cududda oo gacmo la'aan tag.]

Gacmo la'aan Wadnaha & Jimicsiga Cududda Sare

Sideen u heli karaa faa'iidooyinka ugu badan ee isku darka hababka tababarka wadnaha iyo jimicsiga xoogga cududdayda iyo hab -dhiska gacmeed -ka?

Halkaan waxaa ah dhowr talooyin jimicsi oo aad raaci karto, kuwaas oo isku daraya kaaryoonka iyo jimicsiyada gacanta sare si aad dib ugu soo celiso garaaca wadnahaaga inta aad gacmahaaga xoqayso.

Talooyinka Jidh -dhiska ee Cardio Blast

Haddii aad waligaa qaadatay fasal tilaabo ah, qaar ama dhammaan hababka jimicsigan ayaa laga yaabaa inay ku yaqaanaan. (Haddii kale, soo noqnoqoshada iyo laxanka dhaqdhaqaaqyadani waxay u sahlaysaa in la raaco.) Halkaan waxaa ah dhaqdhaqaaqyada aad samayn doonto 2 daqiiqo inta u dhexeysa mid kasta - xoogga saar hal ama isku dar.

1. Beddelidda jilibka oo leh ku -celiyaha
   U gudub geeska midig ee tillaabada cagta midig, kor u qaad jilibka bidix. Hoos ugu deg lugta bidix kuna celi geeska bidix. Ku soo laabo geeska midig oo samee 3 wiishash oo isdaba joog ah (oo loo yaqaan ku celceliye). Ku noqo wiishashka jilibka ah oo samee ku celi geesaha kale. Sii wad beddelka
2. V-tallaabo oo leh 3 jaakooyin koronto ah
   Tallaabo ballaaran oo dhinaca hore ee madal cagta midig, ka dibna ballaadh oo kor madal cag bidix leh. Hoos ugu soo dhaadhac dabaqa cagta bidix, ka dibna cagta midig hoos u soo deji si aad ula kulanto bidix. Samee 3 jaakooyin boodboodka dhulka. Ku celi
3. Beddelka sambabada dambe
   Istaag dusha sare ee jaranjarada bartamaha madal. Lunge gadaal u leexo lugta midig, taabashada kubbadda cagta dhulka. Kadib lunsi kale u beddel lugta bidix. Sii wad beddelka
4. Orod
   Halkii aad ka tilaabsan lahayd, ku orod dusha sare ee cagta cagta midig, ka dibna bidix. Ka dib u soo deg adigoo cagta bidix raacaya midig.
5. Tallaabada u leexo
   Hore ugu soco madal adigoo lugta bidix ku leh geeska bidix, cagta midigna geeska midig. Ku soo dhaadhac cagta bidix, adigoo dhinac u leexinaya tillaabada. Ka dibna ku dhufo lugta midig dhulka. Ku celi tallaabada leexashada, beddelka beddelka. Si aad u kordhiso xoojinta, ku bood tallaabada ugu sarreysa oo ku bood boodhka dhulka hoostiisa.
6. Dusha sare
   Adigoo garabkaaga midig taagan madasha, kor ugu qaad cagaha midig; kor u qaad lugta bidix oo ku bood tallaabada lugta bidix, adigoo kor u qaadaya jilibka midig. Hoos ugu deg dhinaca kale adigoo leh lugta midig, ka dibna bidix. Ku celi, adiga oo ku soo noqda dusha sare ee tallaabada

Adiga oo isku daraya jadwalka jimicsiga xoogga cududdan talaabooyinka jimicsiga wadnaha, waxaad sannadka oo dhan soo bandhigi doontaa gacmo farshaxan oo cajiib ah!

Dib u eegis loogu talagalay