Tababarkan Buugga Wax-barashada wuxuu caddeynayaa inaad runtii ku abuuri karto Qalabka Guriga

Qanacsan

• Buugga Casharrada Guriga AMRAP Workout
• Sumo Squat with Halo
• Wareegga Fadhiga-Fadhiya
• Diyaarada u rogi doonta Lunge Jump Switch
• Gudbinta Buugga Qabashada Hollow
• Jilbaha Sarreeya
• Dib u eegis loogu talagalay

Marxaladdan oo ah noloshaada karantiilnimada ee fogeynta bulshada, jimicsigaaga guriga ayaa laga yaabaa inuu bilaabo inuu dareemo xoogaa soo noqnoqosho ah. Nasiib wanaag, waxaa jira hal tababare oo wax badan ka yaqaana fikirka bannaanka sanduuqa marka ay timaaddo ka faa'iidaysiga waxa aad gacanta ku haysato ee qalabka: Kaisa Keranen, aka KaisaFit, waa abuuraha tababarka warqadda musqusha ee fayraska iyo boqoradda ku darista jimicsi kasta . Waxayna mar kale la joogtaa habkan xariifnimada leh ee aan ka faa'iidaysan wax aan ka ahayn buug culus - ka fikir: buugaa chemistry-ga culus ee kulliyadda ama buug-karinta cusub ee Crissy Teigen.

Qabo buuggaaga doorashada oo raac dhaqdhaqaaqyadan Keranen ee jimicsiga guriga kaas oo dib u hagaajinaya garaaca wadnahaaga adoo xoojinaya gacmahaaga, lugaha, iyo xudunta, adigoo diiradda saaraya xasilloonida sidoo kale. Keranen waxay kaloo bixisaa talooyin si aad u gubto gubashada (ama hoos, haddii aad u baahato), si aad u doorato safarkaaga adiga oo ku salaynaya heerkaaga. Ha ka baqin inaad tijaabiso kala duwanaansho jimicsi oo aad u horumarsan - dib u garaac haddii aysan fiicnayn.

"Weligaa ma ogaan kartid waxa jidhkaagu awood u leeyahay inuu sameeyo, ilaa aad dhab ahaantii isku daydo," ayuu yidhi Keranen. "Inta badan, waxaan ogaadaa in jidhkeenu na soo jiidan doono. Markaad tababarka ku jirto, xusuusnow inaad dhegaysato jidhkaaga - wuu garanayaa waxa ugu fiican." (Laxiriira: Isku day Bob Harper's AMRAP-ga Gurigiisa ee Tababarka Joogtada ah laakiin Wax-ku-oolka ah)

Sida ay u shaqeyso: Samee jimicsi kasta oo hoose midkiiba hal daqiiqo, ka dibna ku celi dusha sare ilaa saddex wareeg oo dhan 15-daqiiqo jimicsi. Joogso qaab xoogan sida aad u shaqeyso sida ugu dhakhsaha badan ee aad awoodid, adigoo buuxinaya inta jeer ee aad awooddo hal daqiiqo gudaheed. Ku naso 60 ilbiriqsi inta u dhaxaysa wareegyada.

Waxaad u baahan doontaa: Buug culus iyo gogol-laakin waxaad samayn kartaa dhammaan jimicsiyadan jirka oo dhan adigoo isticmaalaya miisaankaaga oo keliya.

Buugga Casharrada Guriga AMRAP Workout

Sumo Squat with Halo

A. Bilow inaad ku istaagto cagaha oo ka ballaadhan ballaca sinta

B. Hoos ugu dhaadhac suokaha sumoowga, jilbaha raadraaca suulasha iyo laabta dhaadheer.

C. Xagga hoose ee sumo squat, u soo qaad buugga midigta iyo korka, dhaqdhaqaaq wareeg ah, dib ugu soo noqo dhinaca bidix ee halo.

D. Sii wad xajmiga sumo inta aad ku celcelinayso halo, kor iyo bidix kor u kac, oo buugga hoos ugu soo celi dhinaca midig. Lugaha toosi si aad gadaal ugu istaagto, oo ku celi.

Talada jimicsiga: Ma dareemaysaa in aad ku fiicnayd isku-duubashada halo? Hoos u dhig, si aad u dareento gubasho qoto dheer oo ah bowdyaha iyo xuubka. Ha iloobin inaad neefsato!

Wareegga Fadhiga-Fadhiya

A. Bilow inaad dhabarka u seexato sagxadda ama gogol, jilbaha foorarsan oo cagaha lagu beeray, ku haya buug ama miisaan labada gacmood laabtaada.

B. Fadhiiso ilaa aad ka gaadhayso xagal 45 darajo ah oo jidhka sare u wareeji dhanka midig, adigoo taabo buuga dhanka midig.

C. Dabadeed, jidhka sare u wareeji dhanka bidix, adigoo ku dhufo buugga dhinaca bidix.

D. Ku noqo dhexda oo dhabarka hoose hoos u dhig dhulka, ka dibna ku celi.

Talada jimicsiga: Haddii aad si sahal ah u burburinayso tallaabadan, cidhibtaada dhulka ka qaad oo fadhiiso oo ka leexso meel doon.

Diyaarada u rogi doonta Lunge Jump Switch

A. Bilow inaad ku istaagto lugta midig, adigoo haysta buug labada gacmood laabtaada ku haysta.

B. Ku haysashada jidhka hal xariiq oo toosan, laabta hoose ee dhinaca sagxada inta lugta bidix ay fidsan tahay oo kor u qaadayso gadaashaada iyo gacmaha u fidiyaan xagga hore ee diyaaradda; jilibka midig waxoogaa laaban.

C. Ku kaxee lugta midig si aad ugu laabato istaag, jilib bidix oo u kaxaysanaya xagga iyo xagga laabta oo ku soo celi buugga laabta.

D. Ka dib, cagta bidix dib ugu celi sambabada, labada jilba waxay foorarsanayaan 90 darajo.

E. Marka xigta, ku dhex mari cagahaaga si aad u booddo, u beddesho cagaha hawada oo ugu soo deg cagtii midig gadaal lunge, labada jilibna waxay laabayaan 90 darajo

F. Kor u qaad cagaha midig, adigoo u keenaya jilibka xagga xabadka.

G. Samee diyaaradda ku taagan cag bidix, lugta midig oo fidsan oo kor u qaadaysa gadaashaada iyo gacmaha oo fidsan xagga hore.

H. Ku celi lunge -ga dambe oo leh lugta midig oo gadaal u soo laabo, oo ku bood inaad dhulka cagaha bidix dib ugu laabato oo sii wad dhinacyo is -beddel ah.

Talada jimicsiga: Adigoo aan boodin macaankaaga? Tirtir rajada, beddelkeedana hore iyo gadaal u soco sambabada dambe si aad cagahaaga u beddesho.

Gudbinta Buugga Qabashada Hollow

A. Bilow inaad dhabarka u seexato, adigoo gacanta ku haya buug labada gacmood leh, gacmaha kor u fidi, lugahana hoos u fidsan yihiin, kor u qaad gacmahaaga, garbahaaga, iyo lugahaaga dhulka.

B. Fadhiiso, adigoo gacmaha u keenaya jilbaha iyo jilbaha laabta oo dhig buuga shilalka.

C. Fidi gacmaha iyo lugaha mar kale oo si tartiib tartiib ah hoos ugu dhig dhulka.

D. Fadhiiso, oo u soo qaad gacmaha jilbaha iyo jilbaha xagga xabadka, markan buugga gacmaha ku qabso.

E. Si tartiib ah hoos ugu soo deg, buug kor u soo socda, oo ku celi, buugga ka guuraya gacmaha una guuraya lugaha iyo dhanka kale.

Talada jimicsiga: Hadafkaagu waa inaad si tartiib ah u socotid oo aad jimicsigan si aad ah u koontaroosho - taasi waxay kor u qaadi doontaa caqabadda in ka badan riixitaanka xawaaraha.

Jilbaha Sarreeya

A. Bilow inaad ku istaagto cagaha ku saabsan ballaca misigta, adigoo haysta buug labada gacmood kor saaran.

B. Ku soo bood labada cag ilaa saddex jeer.

C. Ka dibna u wad jilibka midig dhanka xabadka, gacmahana hoos u sii socda si buuggu ula kulmo jilibka.

D. Hoos u soco oo gacmaha dib ugu soo celi.

E. Ku soo celi wadista jilibka adigoo jilibka bidix u dhaqaaqaya dhanka laabta, gacmihiina hoos u socda si ay buug u kulmaan.

F. Hoos u soo deg oo gacmaha dib ugu soo celi, ka dibna ku celi bounces iyo jilbaha sare.

Talada jimicsiga: Waa tan fursadaada inaad u dhaqaaqdo sida ugu dhakhsaha badan ee aad u socon karto! Cagahaaga dhaqso u dhig oo jirkaaga dheeree si aad u hesho faa'iidada ugu weyn.

Dib u eegis loogu talagalay