Tababarka Lugaha Joogta ah

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Miisaankan jirka oo kaliya, jimicsiga diirada saaraya dulqaadka ee lagu sameeyo xawaaraha wadnaha ayaa caawin kara horumarinta lugaha caatada ah ee fogaan kara. Samee wareegga oo dhan hal mar adiga oo aan nasan si aad u hesho natiijooyinka kaloriinta ugu fiican. Samee jimicsigan hal ilaa saddex jeer toddobaadkii.

HALKAN KA DAAWO VIDEO -ga dhaqdhaqaaqyada bannaanbaxyada iyo talooyinka foomka.

Diirimaad: Horumarka Taxanaha sambabada

March meesha (16 tirinta)

Lungeer taagan (8 reps):

Tallaabada lugta bidix ku soo celi mowqif ballaaran oo kala -goys ah oo cidhibta bidix laga soo qaaday dhulka, oo labada jilib laab ilaa 90 darajo oo dib u istaag. Taasi waa hal wakiil. Ku celi 8 jeer

Tallaabada Lunge (8 reps):

Samee qado, ka dibna lugta bidix u gal lugta midig markaad istaagto. Taasi waa hal wakiil. Ku soo celi 8 jeer.

Step Up Lunge w/Arms (8 reps):

Samee sambabada kor u kaca, adigoo gacmaha kor u taagaya si toos ah xagga sare markaad sambabada ku dhufanayso ka dibna laabta suxullada oo soo jiida gacmaha dhinacyada markaad lugta bidix u soo gasho midigta. Taasi waa hal wakiil. Ku celi 8 jeer

Ku celi taxanaha oo dhan mar labaad lugta kale.

Jimicsiga:

Dhaqdhaqaaqa #1: Taxanaha Iskudhufka Bunnooyinka & Bawdada

1.5 Lugaha Squat (8 reps):

Istaag iyadoo cagaha kala fogaansan yihiin sinta-ballaca, gacmaha hoos dhinacyada. U rog miisaankaaga cagtaada midig, oo ciribtaada bidix ka qaad dhulka. Hoos u fadhiiso oo dib ugu fadhiiso miskaha marka aad gacmahaaga hore u gaadho ilaa garabka. Ku soo noqo booska bilawga, adoo cidhibta bidix ka ilaalinaya sagxada. Taasi waa hal wakiil. Ku celi 8 jeer

1.5 Lugta Lugta w/Side Tap (8 reps):

Ku celi 1.5 Lugood Squat, oo marka aad ka soo baxayso squat-ka, taabo cagta bidix ee dhulka ilaa dhinaca jidhkaaga. Dib ugu soo celi cagaha si aad u bilowdo booska si aad ugu celiso salaaxida. Taasi waa hal wakiil. Ku celi 8 jeer

1.5 Lugaha Squat w/Sawir dhinaca (8 reps):

Ku celi 1.5 Lugood Squat w/Side Tap, laakiin halkii aad lugta bidix ku taaban lahayd dhulka, kor u qaad lugta iyo dhinaca. Dib ugu soo celi cagaha si aad u bilowdo booska si aad ugu celiso salaaxida. Taasi waa hal wakiil. Ku soo celi 8 jeer.

1 Lugood Squat w/Sawir dhinaca (8 reps):

Ku soo celi Qulqulka w/Side Lift, laakiin isku day inaad lugta bidix ka saarto dabaqa waqtiga oo dhan, soo jiid lugta gudaha iyo dibaddaba laakiin ka soo bax dhulka si aad miisaan dheeraad ah ugu kordhiso oo aad uga hortagto lugtaada midig inta lagu jiro fadhiista (taabo dhulka wakhti kasta oo aad u baahan tahay inaad dib u hesho dheelitirkaaga). Taasi waa hal wakiil. Ku celi 8 jeer

Ku celi taxanaha oo dhan mar kale lugta kale.

Dhaqaaq #2: Booty Lifting Lunges

Taabista Sambabka Orodyahanka (8 ku celis)

Bilow inaad istaagto cagaha midig oo hore u soco, mawqif kala qaybsan. U laabo labada jilib iyo jirka hoose xagga dhulka, dib u toosi oo horay uga soo laabo miskahaaga. Isku day inaad farahaaga ku taabato dhulka haddii ay suurtagal tahay. Dib u riix labada cagood oo toos lugaha si aad u bilowdo booska. Taasi waa hal wakiil. Ku soo celi 8 jeer.

Taabka dambe ee Sambabada Orodyahanka (8 ku celis)

Ku soo celi sanbabada Orodyahanka, laakiin marka aad ka soo baxdo, miisaankaaga hore ugu rog cagta midig, oo tabo suulasha dambe ee dhulka si khafiif ah. Dib ugu noqo lugta bidix mar kale si aad ugu celiso lunge. Taasi waa hal wakiil. Ku soo celi 8 jeer.

Kor u qaadista Sambabbada Orodyahanka (8 ku celis)

Ku soo celi Runner's Lunge Rear Tap, laakiin halkii aad cagaha gadaal dhulka ugu taaban lahayd, isku day inaad si buuxda dhulka uga saarto markaad ka soo baxdo qadada. Dib ugu noqo lugta bidix mar kale si aad ugu celiso lunge. Taasi waa hal wakiil. Ku soo celi 8 jeer.

Balance Balance Balance (16 reps)

Isku dheelli tirka lugta midig, jilibka oo xoogaa foorarsan, labada gacmood ku cadaadi bowdada midig si aad u dheellitirto, oo lugta bidix kor ugu qaad xagga dambe ee intaad awooddo. Marka lugta bidix kor loo qaado, samee fidinta sinta ‘pulse’ (lugta kor u qaad dhowr inch oo sare ka dibna dib ugu noqo booska asalka ah), 16 jeer.

Ku celi taxanaha oo dhan mar labaad, lugta kale.

Dhaqaaq #3: Dhammaan Toner bowdada

Gaadhida sambabada dhinaca (8 reps):

Bilaw inaad cagaha wada istaagto, gacmahana dhinacyada. Tallaabo ballaaran u qaad dhanka midig, adigoo jilbaha iyo suulasha u jeedinaya xagga hore. Ku lulo lugta midig (lugta bidix ayaa sii fidsan oo taagan), jilibkaaga midig qaloocinaya oo gaari doonta jirka iyo gacmaha sare intii aad awooddo adigoon seexan ama jilibkaagu u sii dhaafin suulashaada. Ka riix cagta midig oo dib ugu istaag booska bilawga, ku dhufo suulka bidix midig, halkii aad si buuxda ugu taagnaan lahayd. Taasi waa hal wakiil. Ku celi 8 jeer

Lunge Side & Balance (8 reps):

Samee sambabada dhinac, oo markaad dib u istaagto, u jiid jilibka midig xagga laabta, isku dheelitir lugta bidix ka hor inta aanad lugta midig dib ugu celin dhinaca. Taasi waa hal wakiil. Ku soo celi 8 jeer.

Isku-dheellitirka Sambabada Dhinac & Goobo (8 ku celis):

Samee meel gaarista sanbabada dhinac, oo samee goobaabin cudud - labada gacmood ka soo saar dhinacyada, ka fogow jidhka, ka dibna dusha sare, dhamaystir goobada adoo gooyay gacmahaaga hortiisa, u laab suxulada dhinacyada, taabashada bowdada. dheelitirka jilibka. Taasi waa hal wakiil. Ku soo celi 8 jeer.

Ku celi taxanaha oo dhan mar kale, lugta kale.

Dhaqaaq #4: Wadarta gooya bawdada

Beddelka Sambabbada Hore (16 reps):

Bilow inaad istaagto lugaha oo wada jira, gacmahana miskaha. Tallaabo cagta midig hore ugu gudub meel sambabada ah, laab laab labada jilba 90 darajo, dib u toosin, ciribta la jiido oo jidhku u dhexeeyo lugaha dhexdooda. (Si taxaddar leh ula soco booska jilibkaaga ee sambabada hore - had iyo jeer jilbahaaga hore ku hay suulashaada, dabagal ku samee suumankaaga kabaha marka aad ku qoslayso.) Lugta midig ka riix oo cagta midig dib ugu celi. Taasi waa hal wakiil. Ku celi 16 jeer, lugaha beddelka ah.

Beddelka Sambabbada Hore w/Cross Chop (16 ku celis):

Gacmaha isku qabso oo gacmaha kala bixi xabadkaaga hortiisa. Markaad samaynayso qado hore oo leh lugta midig, gacmaha ‘jar’ jirkaaga oo dhan (gacmaha isku hay oo u oggolow suxullada inay xoogaa laaban), oo gacmaha ka soo saar sinta midig. Markaad ka riixdo lugta midig si aad dib ugu noqoto, dib ugu soo celi gacmaha xagga hore ee jirka, ku fidsan heerka xabadka. Taasi waa hal wakiil. Ku celi 16 jeer, lugaha is -beddel.

Beddelka Sambabbada Hore w/Sawirka-8 Qaadashada (16 reps):

Samee sambabada hore w/gud gooyn, beddelkeedana dhaqaaq goynta ka samee goobaabin. Markaad lugtaada midig u gudubto sambabada, 'maqaso' gacmahaaga hoos iyo agagaarka sintaada midig iyo jidhkaaga midig, ka dibna dib u dhaqaaq oo bidix ka qaad markaad sambabada ku hayso lugta bidix. Gacmahaagu waa inay ka sameeyaan shax-8 dhinac ilaa dhinac (laba goobo oo ku xiran dhexda), oo ku foorara lugta sanbabada ee hore. Si adag u dheji maqankaaga si aad u hesho xiriir weyn oo weyn.

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