Tababarka Xoogga ee HIIT oo leh Saddex-laab Faa'iidooyinka Jirka

Qanacsan

• Dumbbell HIIT Workout Workout 1
• Dumbbell Squat Curl si aad u riixdo
• Dumbbell Bench Press
• Burpee oo leh Push-Up
• Dumbbell HIIT Workout Wareega 2
• Bulgaariya Squat oo leh Curl
• Duuli Xanbaarsan
• Sanduuqa booda
• Dumbbell HIIT Workout Round 3
• Buundada Hal Lug ah oo leh Triceps Extension
• Socod la riix-up
• Jilbaha Sare
• Dib u eegis loogu talagalay

Waxaa jira farshaxan ku saabsan jadwalka bareegyada ugu wanaagsan ee loo qaabeeyey. Iyaga ayaa ah kuwa sii ilaaliya dheef -shiid kiimikaadkaaga bilow ilaa dhammaad laakiin ha gebi ahaanba kaa saarin ka hor intaadan shaqaysan koox kasta oo muruq. Khibrad u yeelo isku -darka ugu habboon ee leh jimicsi -gacmeedkan HIIT.

"Xoogga iyo xawaaraha hab-socodkani wuxuu kor u qaadi doonaa garaaca wadnahaaga inta aad dhiseyso xoog dhan," ayuu yidhi Chase Weber, oo ah Abuuraha Habka 3-3-3 ee Los Angeles. Casharka muunada hoose waxa uu raacayaa habayntiisa fudud: Waxaad samaysaa saddex wareeg oo ah saddex laylis oo la beegsanayo-kalori-qariyaha, xoojiyaha, iyo xasiloonida saddex jeer dhex mara. Mid kasta oo ka mid ah wareegga jimicsiga HIIT ee dumbbell waa inuu qaataa ilaa 10 daqiiqo in la dhammaystiro, Weber ayaa leh, markaa waxaad riixi doontaa xawaarahaaga si aad u dhammayso.

"Degganaanshuhu wuxuu dhaqaaqaa - kuwa jidhkaaga ku xujeeya inay dheelitiraan - ku lug yeeshaan muruqyadaada asaasiga ah, taasoo dhiseysa qeexidda," ayuu yidhi. Natiijadu waa jimicsiga jirka oo dhan ee HIIT oo kaa tagi doona xoog iyo dhidid. (Ma ku filnaan kartaa? Isku day mid kale 3-3-3 HIIT oo ka socda Weber.)

Waxaad u baahan doontaa: Qeyb ka mid ah 15- ilaa 20-rodol dumbbells iyo kursi ama sanduuq plyo

Kululee: Ku bilaw jimicsiga HIIT -ka murugada leh fidin. Lugta bidix hore u sambo, ciribta midig kor u qaad, oo laab labada jilib ilaa jilibka midig uu ku dhawaado inuu taabto dhulka. Qabo 10 ilaa 20 ilbiriqsi, ka dibna dhinac u rog oo ku celi. Kadib samee 15 jajab, 10 ilbidhiqsi oo laad dabada ah iyo jilbaha sare, 12 sambabada socodka, 20 supermans, iyo 50 fadhi. (Ama ku bilaw dumbbell HIIT workout-or any workout sesh-with this degdeg and effective di-up.)

Dumbbell HIIT Workout Workout 1

Dumbbell Squat Curl si aad u riixdo

A. Istaag iyadoo cagaha ay kala fog yihiin sinta-ballac, adigoo miisaan ku haya gacan kasta gacmahana dhinacyada. Kabaag ilaa miskaha ay ka hooseeyaan jilbaha (iska ilaali lixdaan qalad ee saxarood ee caadiga ah).

B. Ku soo laabo joogsiga marka aad miisaanka ilaa garbaha laalaabto.

C. Calaacalaha horay u wareeji oo miisaanka kor saar.

D. Dhaqdhaqaaq dib u noqoshada si aad ugu noqoto meeshii aad ka bilaabi lahayd.

Samee 12 reps.

Dumbbell Bench Press

A. U seexo kor u kaca kursiga ama sagxada iyadoo jilbaha foorarsan yihiin cagahana siman yihiin, adigoo miisaan ku haya gacan kasta si toos ah laabta dusheeda iyadoo calaacasha ay horay u soo jeedaan (cagaha).

B. Laabashada xusullada dhinacyada, si tartiib ah hoos ugu dhig miisaanka ilaa laabta ilaa 3 xisaab.

C. Marka la tiriyo 1, riix culeyska oo dib ugu celi booskaaga. (Laxiriirta: 8 Faa'iidooyinka Tababarka Dhex-Dhexaadka Leh ... oo ay kujiraan Dumbbell HIIT Workout)

Samee 8 ilaa 10 reps.

Burpee oo leh Push-Up

A. Istaag oo cagaha u kala dheereeya misigta. U foorari si aad calaacalaha ugu dul dhigto dabaqa cagaha hortiisa, ka dibna u bood cagaha oo ku soo celi loox calaacal ah.

B. Samee riixid. Kor u qaad cagaha gacmaha oo isla markiiba kor u bood, gacmaha kor, si tartiib ah u deg. (Eeg cashar dhammaystiran oo tallaabo-tallaabo ah si aad u samayso burpee jidka * midigta*.)

Si aad uga dhigto jimicsigan dumbbell HIIT inuu si adag u socdo: Ku darso boodbood burpee ah.

Samee 8 reps.

Dumbbell HIIT Workout Wareega 2

Bulgaariya Squat oo leh Curl

A. Adigoo gacanta ku haya culeys gacmaha dhinacyo, ku istaag dhabarkaaga kursi (ama sanduuq), ka dibna lugta bidix gadaashaada kor saar kursiga keydka, hoos u xir.

B. Laabo lugta midig 90 digrii si aad hoos ugu gasho kala -baxyo kala -jaad ah, ka dibna toosi, oo miisaanka u laabo garbaha.

Samee 8 reps. Dhinacyada kala beddel; ku celi.

Duuli Xanbaarsan

A. Istaag oo cagaha u kala dheereeya misigta, adiga oo gacanta ku haya culeys gacmahana dhinacyo.

B. Hore uga soo laab miskaha si jirku uu u dhow yahay in uu la siman yahay sagxada miisaankuna waxa uu ka hooseeyaa laabta iyada oo calaacalaha ay is horfadhiyaan si ay u bilaabaan.

C. Kor u qaad gacantaada midig, suxulka waxoogaa u foorara dhinac, ka dibna dhabarka hoos u dhig booska bilowga. Taasi waa 1 rep.

Samee 6 reps.Dhinacyada kala beddel; ku celi. Samee 6 ku celceli kor u qaadista labada gacmood.

Sanduuqa booda

A. Ku istaag kursiga hore ama sanduuq cagaha u kala dheereeya misigta.

B. Gacmaha u lul oo bood, adigoo si tartiib ah ugu soo degaya goobta dusheeda.

C. Hoos u soo deg hal lug. (La xiriira: Wax kasta oo aad u Baahan Tahay Inaad Ka Ogaato Plyo, Jimicsiyada Jilicsan-Dheer)

Si aad u fududeyso jimicsigan jimicsiga HIIT si sahlan u dhaqaaq: Samee fadhi derbi ah 1 daqiiqo.

Samee 10 reps.

Dumbbell HIIT Workout Round 3

Buundada Hal Lug ah oo leh Triceps Extension

A. U jiifso wajiga dhulka oo jilbaha foorarsado cagahana fidsan yihiin, gacmahana culeys ku haya, calaacalaha is horfadhiya gacmahana toos u taabanaya laabta.

B. Kor u qaad miskaha si aad u samayso xariiq toosan garbaha ilaa jilbaha. Kordhi lugta midig oo si toos ah kor ugu qaad hawada si aad u bilowdo.

C. Sinta hoose hoos ilaa 3 tiradood halka xusulka la laabayo si ay miisaanka u hooseeyaan xagga wejiga.

D. Ku noqo booska bilowga.

Samee 12 reps. Dhinacyada kala beddel; ku celi.

Socod la riix-up

A. Istaag oo cagaha u kala dheereeya misigta. Hore u laab si aad calaacalaha dhulka ugu dhigtid. Gacmaha u soo bixi loox calaacalaha ku yaal.

B. Samee riixid. Gacmaha dib u soco oo ku noqo booska bilowga.

Samee 8 reps.

Jilbaha Sare

A. Ku orda meesha, adigoo jilbaha u keenaya dhinaca laabta.

Si aad u fududeyso jimicsigan jimicsiga HIIT si sahlan u dhaqaaq: Mime xadhig boodbooda.

Si aad uga dhigto jimicsigan dumbbell HIIT inuu si adag u socdo: Samee 10 jilbaha sare oo ay ku xigto 10 isku shaandheyn dhinaca bidix ah. Dhinacyada kala beddel; ku celi.

Ku celi 45 ilbiriqsi

Dib u eegis loogu talagalay