Kayla Itsines 28-Daqiiqo Wadarta Tababarka Xoogga Jirka

Qanacsan

• Wareegga 1
• Ku dhufo oo riix
• Kor-u-qaad xun
• X Buuraha Fuula
• Toos-Lug Jackknife
• Wareegga 2
• Barbell Reverse Lunge
• Saf toosan
• X Plank
• Baaskiil Keliya-Lug Abs
• Dib u eegis loogu talagalay

Quruxda Kayla Itsines 'Hagaha Jidhka Bikini (iyo qorshooyinka kale ee la midka ah ee plyometric iyo miisaanka jirka) ayaa ah inaad si macno leh u samayn karto meel kasta. Laakiin waxaa jiray hal cunsur oo muhiim ah: Waxa la sameeyo marka aad joogto qolka jimicsiga oo aad runtii rabto inaad isticmaasho qalabka ama aad rabto inaad ku darto tababarka culeyska caadadaada. (Ha ka baqin inaad wax culus soo qaadato, haddii aad rabto inaad si dhakhso leh u aragto natiijooyinka.) Taasi waa sababta Kayla u go'aansatay inay ku abuurto barnaamij cusub oo ku saleysan culeys, BBG Stronger oo ku jira barnaamijkeeda SWEAT-oo ay ku jiraan mashiinno (sida saxaafadda lugta iyo fiilooyinka) iyo miisaanka. Wareegyada xoogga badan ee 28-daqiiqo waxay adeegsadaan isku-dhaf iska caabin, xoog, iyo jimicsi-dhisidda muruqyada waxayna ku habboon yihiin kuwa cusub iyo kuwa jimicsiga khibrada u leh labadaba.

Markaa, si aan kuu dhadhamino barnaamijkeeda cusub, waxaan ka codsannay inay abuurto jimicsi dhan-dhan ah oo dhan 28-daqiiqo ah oo ay dhiirrigelisay barnaamijkeeda BBG Stronger, oo ay ku jirto barbell, kettlebell, iyo dumbbell. (Marka ku xigta, fiiri Kayla gacmaha shanta dhaq-dhaqaaqa ah iyo wareegga abs.)

Sida ay u shaqeyso: Ku billow inaad jadwalkaaga dejiso toddoba daqiiqo oo aad higsato inaad dhammaystirto laylisyada Wareegga 1 inta jeer ee aad kari karto ka hor inta uusan saacaddu tagin. Marka la dhammeeyo, qaado nasasho 30 ilaa 60 ilbidhiqsi. Dib u deji saacaddaada todobadaqiiqo oo buuxi wareegga 2 inta jeer ee aad awooddo ilaa uu saacaduhu kaa tago. Ku celi Wareegyada 1 iyo 2 oo leh qoondaynta loo qoondeeyey inta u dhaxaysa tababarka 28-ka daqiiqo ee buuxa. (In kasta oo yoolkaagu yahay inaad dhammaystirto jimicsi kasta sida ugu dhakhsaha badan, xusuusnow inaad ilaaliso foomka habboon.)

Wareegga 1

Ku dhufo oo riix

A. Qabso baalal gacmeedyo ka soo horjeeda jirka, kuna beero labada cag dhulka si aad uga ballaadhan garabka ballaadhkiisa. Hore u soo qaad gambaleelka hore iyo korba xabadka. Tani waa meesha laga bilaabayo.

B. Si toos ah u fiiri, u laab miskaha iyo jilbaha, hubinta in jilbaha ay ku sii jiraan safka suulasha. Sii wad jilbaha foorarsiga ilaa bawdada ay la siman yihiin dabaqa. Xaqiiji in dhabarku u dhexeeyo xagal 45- ilaa 90-digrii ilaa miskaha.

C. Ku riix ciribta oo fidi jilbaha si aad ugu soo laabato booska bilowga, adigoo isticmaalaya garabka iyo murqaha cududda si aad u fidiso suxulada oo aad si toos ah madaxa uga riixdo baarka. Gacmaha waa inay ahaadaan kuwo dhegta labada dhinac ee madaxa.

D. Laabo xusullada si aad hoos ugu dhigto bareegga oo aad u bilowdo booska.

Samee 12 reps.

Kor-u-qaad xun

A. Labada gacmood dhulka saar waxoogaa ka ballaadhan garabka ballaadhkiisa oo labada cagood gadaashaada ku beero, kuna tiirso kubadaha cagaha. Tani waa meesha laga bilaabayo.

B. Qaadashada 3 ilbidhiqsi oo buuxa, laab xusullada iyo jilbaha hoose xagga dhulka ilaa hubku ka samaysmo laba xaglood oo 90-digrii ah, hubinta inaad si toos ah dhabarka u haysato oo aad xasiliso caloosha dhexdeeda.

C. Qaadashada 1 ilbiriqsi, ku riix laabta oo fidi gacmaha si aad jidhka ugu soo celiso booska bilawga ah.

Samee 10 reps.

X Buuraha Fuula

A. Labada gacmood dhulka saar garabka ballaadhkiisa oo labada cagoodna dhabarkaaga saar, kuna tiirso kubadaha cagaha. Tani waa meesha laga bilaabayo.

B. Ku hay cagaha bidix dhulka, leexi jilibka midig oo soo geli laabta iyo dhinaca suxulka bidix. Kordhi lugta midig oo ku soo celi booska bilowga. Ka dib, adigoo lugta midig dhulka ku haya, laab jilibka bidix oo u soo jiid laabta iyo dhinaca suxulka midig. Fidi lugta bidix oo ku noqo booska bilowga.

C. Sii wad beddelashada midig iyo bidix. Si tartiib tartiib ah u kordhi xawaaraha, hubinta in lugta dhaqaaqa aysan taaban dhulka.

Samee 40 reps (20 dhinac).

Toos-Lug Jackknife

A. Dhabarka u jiifso iyadoo labada gacmood ay ka kor fidsan yihiin madaxa, kuna hayso hal dumbbell labada gacmood. Ku lug yeelo muruqyada caloosha adiga oo ku riixaya badhanka caloosha xagga lafdhabarta.

B. Adigoo cagaha isku haya, lugaha kor uga soo qaada dhulka si ay u sameeyaan xagal 90 darajo leh miskaha. Isla mar ahaantaana, u soo qaad dumbbell xagga cagaha, si tartiib ah u qaad madaxa, garbaha garbaha, iyo jeexjeexa dhulka.

C. Si kooban u hay booskan ka dibna si tartiib tartiib ah lugaha iyo gacmaha hoos ugu dhig ilaa ay labadooduba waxyar ka soo baxaan dhulka.

Samee 15 reps.

Wareegga 2

Barbell Reverse Lunge

A. Si badbaado leh u dhig baarka garbaha madaxa gadaashiisa oo ku beer labada cagood dhulka in yar oo ka ballaadhan balladhka garabka.

B. Si taxaddar leh u qaado tallaabo weyn xagga cagaha midig. Markaad cagta dhulka ku beerayso, labada jilibba u laabo 90 darajo, hubso in miisaanka si siman loogu qaybiyo labada lugood dhexdooda. Haddii si sax ah loo sameeyo, jilibka hore waa inuu la jaanqaadaa anqawga iyo jilibka dambe waa inuu ka heehaabaa meel ka baxsan sagxada.

C. Fidi labada jilib oo hore u soco lugta midig si aad ugu laabato booska bilowga.

D. Ku celi dhinaca kale Sii wad dhinacyada is -beddelka.

Samee 20 reps (10 dhinacba)

Saf toosan

A. Ku qabo kettlebell labada gacmood oo calaacaluhu hoos u jeedaan, oo labada cag dhulka ku beero waxoogaa ka ballaadhan garabka. Iyada oo gacmaha la fidiyay, gacanta kettlebell si toos ah ugu qabo jirka hortiisa. Tani waa meesha laga bilaabayo.

B. Adigoo isticmaalaya murqaha garbaha iyo gacmaha, u laabi suxullada dibadda iyo kor si aad kettlebell ugu keento laabta. Iska ilaali "garbaha" garbaha adoo sawiraya garbaha hoose iyo gadaal. Fidi xusullada si aad ugu laabato booska bilowga.

Samee 12 reps.

X Plank

A. Labada gacmood saar sagxadda in yar oo ka ballaadhan garabka-ballaadhkeeda, labada cagoodna gadaashaada, adigoo ku nasanaya kubbadaha cagaha. Tani waa meesha laga bilaabayo.

B. Adigoo ilaalinaya dhabarka tooska ah kuna xasilinaya caloosha, sii daa gacanta midig iyo lugta bidix oo si toos ah isugu keen tarka hoose. Ku soo noqo booska bilawga.

C. Ku celi adigoo isticmaalaya gacanta bidix iyo lugta midig. Sii wad is -beddelka u dhexeeya midig iyo bidix waqtiga la cayimay.

Samee 20 reps (10 dhinac kasta).

Baaskiil Keliya-Lug Abs

A. Dhabarka u seexo sariirta yoga oo cagahaagu fidsan yihiin hortaada. Laab xusullada si aad gacmaha u dhigto madaxa gadaashiisa. Si tartiib ah kor ugu qaad labada cagood, madaxa, iyo garbaha garbaha dhulka. Tani waa meesha laga bilaabayo.

B. Laab lugta midig si aad jilbaha ugu soo saarto xabadka. Fidi lugta midig si aad ugu laabato booska bilowga. Dhammaystir badh ka mid ah tirada la cayimay ee reps hal dhinac, ka dibna dhamaystir inta hadhay ee reps ee dhinaca kale. xusulka.Tusaale ahaan, intaad jilibka midig soo gelinayso laabta, dhinaca sare u leexi dhinaca midig si ay ula kulanto xusulka bidix.)

Samee 24 reps (12 dhinac kasta).

Dib u eegis loogu talagalay