Lacey Stone’s 15-daqiiqo Qorshaha Jimicsiga Buuxa

Qanacsan

• Dib u eegis loogu talagalay

Miyaadan haysan waqti aad ku nasato jimicsiga? Taas oo ah meesha tababarkan degdega ah ee qalab la'aanta ah ee ka socda tababaraha LA Lacey Stone uu ku anfacayo! Qorshahani wuxuu wadnahaaga ka dhigi doonaa inuu boodboodo oo jirkaaga oo dhan ku adkeeyo 15 daqiiqo gudahood-safar dheer uma aado qolka jimicsiga.

Lacey waxay soo jeedinaysaa in laga bilaabo kulayl degdeg ah oo orod ah oo lagu daro jaakadaha boodka, ka dibna ku celi wareeggan shan-dhaqaaq ah saddex jeer. Marka ugu horreysa ee aad jimicsi kasta samayso hal daqiiqo, marka labaad oo aad jimicsi kasta samayso 30 ilbidhiqsi, mar saddexaadna, waxaad samayn doontaa jimicsi kasta hal daqiiqo oo kale.

Layliga 1: Sambabada-Dunida

Shaqeeya: Badhida iyo lugaha

A. Ku bilow lugaha wada. Lugta midig u gudub sambabada hore, ka dib cagta midig u soo bax sambabada dhinac, oo ku dhammee sambabada gadaale cagta midig ayaa kaa dambaysa. Dib ugu noqo dhexda si cagaha ay isugu jiraan.

B. Ka dib dib ugu soo laabta cagta bidix una gudub sambabada kale, cagta bidix u bax dhinaca sambabada, oo ku dhammayn cag bidix oo hore u socda. Tani waxay dhamaystiraysaa hal safar "adduunka oo dhan."

C. Sii wad inaad u dhaqaaqdo "adduunka oo dhan," adigoo dhammaystiraya ku celcelinta ugu badan ee suurtogalka ah wakhtiga loo qoondeeyay (mid 30 ilbiriqsi ama 1 daqiiqo ah).

Layliga 2: Tuubooyinka looxa

Shaqeeya: Laabta, dhabarka, iyo maqanka

A. Ka bilow meesha sare ee loox. Ku dhufo garabka midig gacanta bidix, ka dibna gacanta bidix ku soo celi dhulka. Ka dib, ku dhufo garabka bidix gacanta midig, oo ku soo celi gacanta midig dhulka.

B. Dhinacyo kale u beddel wakhtiga loo qoondeeyay (ama 30 ilbiriqsi ama 1 daqiiqo).

Layliga 3: Dhinacyada Skaters

Shaqeeya: Lugta oo dhan oo ay ku jiraan bowdyaha gudaha iyo dibadda

A. Ka bilow jajab yar. U bood dhinaca bidix, adigoo ku degaya lugta bidix. Lugta midig dib ugu soo celi canqowga bidix, laakiin ha u ogolaan inay taabato dhulka.

B. Jihada u leexo adiga oo ku boodaya midigta lugta midig. Tani waxay dhammaystirtaa hal wakiil.

C. Samee inta ugu badan ee barafka sida ugu macquulsan waqtiga loo qoondeeyey (30 ilbidhiqsi ama 1 daqiiqo).

Layliga 4: Wiishashka Qaadista

Shaqeeya: Glutes

A. Dhabarka u seexo, oo gacmaha saar sagxadda si aad u xasiliso marka aad foorarsanayso lugta bidix oo aad lugta midig dhulka ka qaaddo.

B. Adigoo cidhibta bidix ku riixaya sagxadda, kor u qaad miskaha, kuna hay meel buundo adag.

C. Si tartiib ah hoos ugu dhig jirka ilaa sagxada. Tani waxay dhammaystirtaa hal wakiil.

D. Dhinacyo kale (oo lugta kor loo qaado) waqtiga loo qoondeeyey (30 ilbidhiqsi ama 1 daqiiqo).

Layliga 5: Jack Mindiyaha

Shaqeeya:Abs

A. U jiifso sagxadda ama kursi oo lugaha si toos ah u fidsan yihiin, gacmahana kor u fidsan yihiin, suulashana waxay u jeedaan xagga saqafka.

B. Gacmaha u taag xagga suulasha markaad lugaha kor u qaadayso xagal 45 ilaa 90-degree ah, garbaha ka ilaali sagxada. Gacmaha kor ugu qaad badhanka caloosha si jidhku ugu ekaado sida mindi jaakada oo kale.

C. Dib ugu noqo dhulka ama kursiga adigoo lugaha iyo gacmaha fidsan.

D. Samee inta ugu badan ee suurtogalka ah waqtiga loo qoondeeyay (midkood 30 ilbiriqsi ama 1 daqiiqo).

Markaad ku celceliso wareegga saddex jeer, hubso inaad qaboojiso oo aad fidiso laba ilaa saddex daqiiqo oo dheeri ah. Markaa waxaad dib ugu noqon kartaa qaabka fasaxa xoogaa aad u dhammaystiran oo leh jimicsi suunka hoostiisa ah!

Dib u eegis loogu talagalay