Shaqada Kaliya ee Aad U Baahan Tahay Marka Aad Runtii Aad U Xanaaqsan Tahay

Qanacsan

• Caloosha
• Xadhig Bood
• Laadadka hore ee beddelka ah
• Lunch Punch
• Jilbaha Sare
• Burpees -ka Daawada
• Frogger leh Push-Up iyo Jump Ballaadhan
• Dib u eegis loogu talagalay

Markay xanaaqsan yihiin, dadka qaarkood waxay u baahan yihiin inay galaan gees deggan, zen out, iyo ~ qabooji ~ si ay u dejiyaan. Dadka kale waxay u baahan yihiin inay cadhoodaan. Haddii aad tahay kan dambe, waad ogtahay in xanaaqaaga ka saarista jimicsiga ay noqon karto ilaahnimo. Tababaraha Barry's Bootcamp Rebecca Kennedy way ogtahay waxa taas ku saabsan; taasina waa sababta ay u karisay jimicsigan "eff-the-world" si ay u maamusho cadhadaada iyo raaxadaada.

Furaha? Ka bax, 100 boqolkiiba (sida HIIT ama Tabata). Ku wareeji cadhadaada dhaqdhaqaaqyada, oo waxaad goosan doontaa abaalmarinta jirka (iyo maskaxda). Sida Kennedy uu leeyahay, "Uma baahnid in aad u ilaaliso cute ... waxaan rabaa inaad tan u tagto."

Sida ay u shaqeyso: Samee AMRAP (inta jeer ee suurtogalka ah) 20 ilbidhiqsi, ka dibna naso 20 sekan. Ku soo celi wareegga 3 jeer jimicsi 15 daqiiqo ah oo kaa dhigi doona inaad dareento sidii qof cusub.

Caloosha

A. Istaag cagahaaga oo ka ballaaran ballaca sinta. Laab jilbaha si aad gacmaha dhulka saarto. Sadex tillaabo hore u qaad gacmaha ilaa aad ka joogsato looxa sare.

B. Saddex tallaabo gadaal u qaad gacmahaaga si aad cagaha ugu laabato, oo istaag. Ku celi

Xadhig Bood

A. Samee boodh laba lugood ah sida ugu dhakhsaha badan.

Laadadka hore ee beddelka ah

A. Istaag lugaha oo wada jira, gacmahana feeraha wejiga hortiisa. Waxoogaa dhabarka u janjeero, adigoo udub dhexaadka u adkaynaya, jilba midig kor u soo jiid oo cagaha hore u soo jiid si aad u laaddo. Hubi in aad dabacsan tahay, oo aadan tilmaamin, cagta inta aad laadineyso.

B. Ku beer cagta midig ee dhinaca bidix, oo ku celi dhinaca kale. Ku celi, si dhaqso ah u kala beddel dhinac kasta.

Lunch Punch

A. Bilow inaad istaagto lugaha oo wada jira, gacmahana ku qabta feeraha wajiga hortooda. Hore ugu sii soco lugaha lugta midig, ka taxaddar inaad si toos ah jilibka uga saarto cagaha.

B. Samee saddex jibbaar oo degdeg ah, bidix, midig, bidix-garaaca feedh hore iyo gadaal adiga oo xuduntaada adkaynaya.

C. Dib ugu noqo si aad u bilowdo booska, oo ku celi dhinaca bidix, adigoo midig, bidix, midig ku garaacaya. Ku celi, dhinacyo is -bedbeddela.

Jilbaha Sare

A. Ku orod meesha, jilbahaaga kor u dhig laabtaada inta aad awooddo, gacmahaagana sida ugu dhaqsaha badan u garaaci karo.

Burpees -ka Daawada

A. Istaag cagaha oo ka ballaadhan ballaca misigta, adigoo ku haysta kubbadda daawada laba gacmood oo u dhow laabta. Kubbadda daawada si toos ah kor ugu tuur, oo fidiya gacmaha.

B. Qabo kubbadda dawada, oo isla markiiba hoos u gal oo dhulka dhig. Cagaha dib ugu bood booska sare ee looxa adiga oo gacmaha isku dheeli tiranaya kubada.

C. Dib ugu bood cagaha gacmaha oo ku noqo si aad u bilowdo. Taasi waa hal wakiil.

Frogger leh Push-Up iyo Jump Ballaadhan

A. Ku billow meesha looxyada sare leh cagaha ka ballaadhan ballaadhkeeda misigta Samee hal riix.

B. Dib ugu celi miskaha xagga cidhibta, jilbaha foorara, ka dibna cagaha kor ugu bood gacmaha.

C. Isla markiiba gacmaha ka qaad sagxadda oo soo gal fadhiid. Samee boodbood ballaaran: gacmaha lulid, cagaha u bood sida ugu fog ee suurtogalka ah, iyo ku degista qulqulka. U rog si aad ugu celiso, ama u sii wad isla jihadii haddii boosku ogolaado.

Dib u eegis loogu talagalay