Dib-u-Kicinta Awooddaada gubashada Kaloriinta

Qanacsan

• GURIGA A
• GUUD B
• Dib u eegis loogu talagalay

QARAX JIR BUUXA (20 daqiiqo)

Jadwalkan farshaxanimada ee xoogga badan wuxuu kaa caawinayaa inaad hesho kor u qaadida dheef-shiid kiimikaadka joogtada ah adoo dhisaya murqaha, laakiin sidoo kale waxay ku ilaalinaysaa kalooriga waqtiga-dhabta ah ee gubanaya-si aad u hesho waxa ugu fiican labada adduun. Waxaa naqshadeeyay Erica Miller, oo ah tababare shaqsi ah oo ku sugan Atlanta, Georgia, tababarkan wuxuu ku garaacayaa dhammaan muruqyadaada weyn si degdeg ah-waxaad ku nasan doontaa 20 ilbiriqsi oo keliya inta u dhexeysa xirmooyinka. Sida loo sameeyo

Waxaad u baahan doontaa kubbadda daawada 6-pound ah iyo jaranjaro. Kulaylinta ilaa 5 daqiiqo adiga oo kor iyo hoos u socda jaranjarada, ka dibna samee wareegga A laba jeer oo ay ku xigto laba qaybood oo wareeg ah B. Naso 20 ilbidhiqsi oo u dhexeeya jimicsiyada iyo 60 ilbidhiqsi oo u dhexeeya wareegyada. Is qabooji adigoo soconaya 5 daqiiqo.

GURIGA A

Kubadda sedexleey

(dhaqaaq saddex qaybood ah)

Wuxuu shaqeeyaa lugaha, dabada, iyo naaska

Sadexda soo socda dib-u-dhaqdhaqaaq samee:

1. Lugaha sambabada oo qalloocan:

Ku qabo kubbada daawada labada gacmood hortaada xagga dhererka xabadka. Lugta bidix u hormari sambabada, adigoo hubinaya in jilibka bidix uu ku sii jiro canqowga bidix. Dhabarkaaga si toos ah u toosi, qalloociso oo kubbadda hoos u dhig sinta bidix [kor ka muuqata]. Kac si aad u soo laabato si aad u bilawdo oo aad hore ugu sabaabto lugta midig oo kubbadda u deji dhinaca midig. Lug kasta ku samee 2 sambab.

2. Garaaca wadnaha:

Ku qabo kubbadda daawada labada gacmood, gacmaha si toos ah, oo hore ugu luga lugta bidix si bawdada bidix u barbar dhigto dabaqa [hoos ka muuqda]. Kor u kac oo hoos u dhig mar kale ( dib ha u noqon si aad u bilowdo). Samee 4 garaac, ka dibna beddel lugaha oo ku celi.

3. Buuraha buuraha:

Soo gal booska looxa, curcurka oo toosan garbaha hoostooda (ama gacmaha saar kubbadda daawada). U soo qaad jilibkaaga midig dhinacaaga midig [hoosta ka muuqda], ka dibna, si dhaqdhaqaaq leh, uga bood jilibka bidix kor iyo lugta midig si aad u dhammaystirto 1 rep. Samee 4 reps.

Ku celceli isku xigxiggan 6 jeer oo aan nasasho lahayn si aad u dhammaystirto 1 set, naso 20 ilbidhiqsi, ka dibna u gudub Shuffle oo iska leexo.

4. Isku shaandheyn iyo isdabamarid

Wuxuu ka shaqeeyaa lugaha iyo badhida

Joogso isboortiga oo cagaha u kala fogee garabka (ama meel kasta oo aad dareento dheelitirka ugu badan), jilbaha oo foorarsan, jirku waxoogaa hore u yara xaggan yahay, gacmahana dhinacyadaaga ama hortaada ka furfuran. Isku shaandheyn dhanka midigta ah 30 cagood [A - hoosta ka muuqata bidix], ka dibna ku noqo meeshaad ka bilaaban lahayd. Istaag iyadoo cagaha kala fogaansan yihiin sinta-ballaadhkeeda oo dhufo ilaa bowdyadu ay siman yihiin dhulka. Ku dheji gacmahaaga miskahaaga, kor u bood [B - hoos ka muuqda dhinaca midig], si tartiib ah u deg, oo ku soo noqo squat. Samee 5 boodbood.

Ku celi dhaqdhaqaaqa oo dhan 6 jeer adoon nasanin si aad u dhamaystirto 1 set, naso 20 sekan, ka dibna sii wad Squat-thrust iyo riix-kor.

5. Is-jiid-jiid iyo riixid

Wuxuu shaqeeyaa dabada, nabarka, iyo laabta

Adigoo istaagaya cagaha kala-ballaadhka misigta, foorari oo gacmahaaga saar dhulka si toos ah cagahaaga hortooda. Dib ugu bood cagaha meesha looxyada, samee riix-riix [hoos ka muuqda]; hoos jilbahaaga haddii loo baahdo. Cagahaaga dib ugu bood gacmahaaga oo istaag si aad u dhammaystirto 1 reps. Samee 10 reps.

6. Kor u qaadida looxa

Wuxuu shaqeeyaa caloosha, dhabarka hoose, iyo glutes

Naftaada dul dhig dhulka gacmahaaga (si toos ah garbaha hoostooda) iyo suulasha. Qandaraaska calooshaada si jidhkaagu u noqdo mid xoogan oo la siman madaxa ilaa ciribta. Adigoo toosan lugtaada midig, kor uga soo qaad sagxada dhawr inch [hoos ka muuqda]. Lugta hoose si aad suulashaada ugu taabato dhulka, mar kale u qaad, oo ku celiso.Samee 10 kor u qaad, ka dibna beddel lugaha si aad u dhammaystirto setka.

GUUD B

1. Tallaabo-squats

Wuxuu ka shaqeeyaa lugaha iyo badhida

Adoo hor taagan jaranjaro, cagahaaga bidix saar tallaabada koowaad ama labaad si jilibkaaga bidix u qalooco 90 darajo. Kor ugu kac talaabada, ka dibna jilibkaaga bidix foorari oo cagtaada midig hoos ugu taabo dhulka, toos lugta bidix mar kale oo ku celi. Samee 25 reps, ka dibna u beddel dhinacyada si aad u dhammaystirto.

2. Jaranjarada ayaa orda

Wuxuu ka shaqeeyaa lugaha iyo badhida

Kor iyo hoos u orod jaranjarada ilaa aad ka fuushay (oo soo degtay) wadarta 50 jaranjarada. 3. Cagaha degdega ah

Wuxuu ka shaqeeyaa lugaha, iyo badhida

Adigoo isticmaalaya kaliya jaranjarada koowaad, ku tallaabso lugtaada midig, kor bidixdaada, hoos u dhig dhinaca midig iyo hoos bidixda sida ugu dhaqsaha badan. Samee 15 reps (kor, kor, hoos, hoos waa 1 rep). (Beddel lugta leedhka mar kasta oo aad dhex marto wareegga.)

4. Booda oo riix

Wuxuu ka shaqeeyaa lugaha, badhida, laabta, iyo maanka

Istaag jaranjarada horteeda, bood oo si tartiib ah u deg oo labada cagood tallaabada koowaad. Hoos u bood, ka dibna ku naso gacmaha garabka ballaadhkeeda tallaabada koowaad ama labaad, cagahaaga dib u bood si aad u gasho booska looxa, oo samee riixid. Dib ugu bood oo istaag, oo ku celceli isku xigxiga 10 jeer.LABA LABAAD (45 daqiiqo)

Hadda, waxaa laga yaabaa inaad ogaatay in si fudud u luminta mashiinka wadnaha laga yaabo inaysan keenin gubashada kalooriyada ugu sarreeya inta lagu jiro fadhigaaga ama ka dib, laakiin taasi maahan in la yiraahdo wadnaha ma soo celin doono dheef-shiid kiimikaadkaaga. Furaha ayaa ah xoojinta, ayuu yidhi David McGarry, oo ah agaasimaha jirdhiska Xarunta Cooper Aerobics Center ee Craig Ranch ee McKinney, Texas, oo abuuray jadwalkaan. Qorshihiisu wuxuu u baahan yahay inaad sii wadato dadaal aad u sarreeya (RPE 7) 15 daqiiqo, soo kabsato, ka dibna ku celi. Daraasado dhowr ah ayaa muujiyey dadaalkan inuu yahay mid aad u adag, laakiin aan ahayn mid aad u adag oo aadan ku hayn karin 15 ama 20 daqiiqo-wuxuu si weyn u kordhin karaa gubashadaada. Qaab kale oo hubaal ah oo dib loogu soo nooleeyo: u qaybsiga kalfadhiyada aadka u xooga badan laba jibbaar 15 daqiiqo ah, oo mid walba la sameeyo waqtiyo kala duwan oo maalintii ah, halkii laga samayn lahaa kaliya 30 daqiiqo oo tababar ah-sida laga soo xigtay daraasad ka socota Jaamacadda Kansas.Sida loo sameeyo

Isticmaal baaskiilka treadmill, elliptical, ama kooxda baaskiil wadida. U fududee dhexda 15-daqiiqo: Dhamaadka 2da daqiiqo, waa inaad ahaataa heer aad sii wadi karto 13 kale. Haddii aadan sii wadi karin RPE 7 15 daqiiqo oo buuxa, hiigso 10, ka dibna kordhi waqtigaaga hal daqiiqo usbuuc kasta.0-5:00 Diiri si aad u joogto RPE 5 daqiiqo 5

5:00-20:00 Ku riix xoojinta RPE 7

20:00-25:00 Ka soo kabso RPE 5

25: 00-40: 00 Mar labaad xoojinta xoojinta ilaa RPE 7

40:00-45:00 qabooji

Dib u eegis loogu talagalay