Tani 30-Daqiiqo Wadarta Jir-dhiska Jidhka min Madax ilaa Suul

Qanacsan

• Jimicsiga Jidhka Buuxa ee Toning
• Jimicsiga Caddaynta Jirka 1
• Jimicsiga Caddaynta Jirka 2
• Jimicsiga Caddaynta Jirka 3
• Jimicsiga Caddaynta Jirka 4
• Jimicsiga Caddaynta Jidhka Superset 5
• Dib u eegis loogu talagalay

Ma ku caajistay ajendaha tababarka xooggaaga? Haa, waan ognahay inay fududahay inaad ku dhacdo rut tababarka, taas oo ah sababta tababbarka toning ee tababaraha Gym ee Nicole Couto uu yahay neef (ama aan dhahno huff-and-puff) hawo nadiif ah.

Bilowga, aan ka hadalno waxa "toning" iyo "toned" xitaa loola jeedo: Farsamo ahaan hadlidda, 'murqaha codka' ma laha qeexitaan gaar ah (asal ahaan waa marka muruqyada u muuqda inay taagan yihiin) mana aha had iyo jeer calaamad muujinaysa xoog, ayuu yiri Wayne Westcott, Ph.D., agaasimaha sayniska jimicsiga ee Quincy College ee Quincy, MA, ee Waa Maxay Sababta Dadka Qaar U Helaan Waqti Fudud Oo Ay Ku Murqaan Murqaha. Haddii aad u socotid muuqaal “toned” ah, ogow inay tahay isku darka lahaanshaha muruqa, dufanka jidhka hoose, iyo, si fiican, inta kale way adag tahay; Helitaanka "toned" waxay ku lug leedahay isku-dhafka hidde-sideyaasha, doorashooyinka qaab nololeedka, iyo jimicsiga. (La xiriira: Waa maxay sababta aan u xoogeysanayo aniga oo aanan arkin kala duwanaanshaha Qeexitaanka Muruqa?)

Taasi waxay tidhi, samaynta jimicsiga xoogga waligeed fikrad xun maaha. (Kaliya fiiri dhammaan faa'iidooyinkaan aad ka hesho culeyska.)

Haddii aad rabto inaad xoojiso jidhkaaga oo aad ku darto muruqa caatada ah jidhkaaga, ujeedo inaad jidhkaaga ku qiyaasto adiga oo beddelaya jimicsigaaga jimicsiga afartii toddobaadba mar, ayaa soo jeedinaya Couto, oo naqshadeeyay jimicsiga toning ee hoose. Dhaqdhaqaaqyadan waxtarka leh waxay ku dhufan doonaan dhammaan kooxaha murqaha waaweyn 30 daqiiqo gudahood. Marka ay bilowdo in ay dareento xoogaa fudud, waxaad si fudud u qabsan kartaa miisaan culus. Haddii aad bilowdo inaad caajiso, rog rog amarka supersets -ka si aad wax u dhex gasho!

Si aad wakhtigaaga uga faa'iidaysato, Couto waxa uu u qaabeeyay layligan toning qaab qaab heersare ah. "Taasi waxay la macno tahay samaynta dhaqdhaqaaqyada dib-u-celinta, iyada oo aan nasasho lahayn inta u dhaxaysa. Xawliga degdega ah wuxuu ilaaliyaa garaaca wadnahaaga, caawinta gubasho kalooriyo badan waqti yar." Diyaar?

Jimicsiga Jidhka Buuxa ee Toning

Sida ay u shaqeyso: Ka dib markaad kula kulanto xoogaa kardiyo fudud ah ama dhaqdhaqaaqyadan firfircoon, samee jadwalka jimicsiga toning -ka si habsami leh. Haddii aan si kale loo xusin, samee 3 qaybood oo ah 15 reps oo jimicsi kasta ah (samee hal set oo ah dhaqaaqa ugu horreeya, isla markiiba raac hal set oo xiga oo sii wad ilaa aad ka samayso 3 qaybood oo ah jimicsi kasta oo toning ah). Ku naso 30 ilbiriqsi inta u dhaxaysa superset kasta.

Waxa aad u baahan tahay: Gogol, lammaane 5- iyo 10-rodol dumbbells ah, kubad xasilloon, iyo kursi leexsan (ama ku jiifso ku dhegista kubbadda xasilloonida inta lagu guda jiro jimicsiga toning-ka ee u yeeraya kursi haddii aadan haysan hal gacan) .

Jimicsiga Caddaynta Jirka 1

Kubbada Crunch

• Adiga oo gacanta ku haya mid ka mid ah 10-rodol oo dumbbell ah (gacanta ku qabso dhammaadkeeda) meel u dhow laabtaada, u jiifso wajiga oo dhabarkaagu ku jeedo kubbad xasilloon.
• Ka jajab madaxaaga iyo garbahaaga kubbadda, ka dibna hoos u dhig oo ku celi. (Ma quudhsataa jeexjeexyada? Kadib isku day 18-kan jimicsi ee cajiibka ah ee ab-toning beddelka.)
• Samee 15 reps.

Maqasyada

• U jiifso derin gacmahaaga, calaacalaha hoos, dabada hoosteeda.
• Ku hay madaxaaga iyo garbahaaga sariirta, labada cagood kor u qaad 10 inji dhulka.
• Lugaha si ballaaran u kala fur dabadeed isu keen, adigoo lugaha midig uga gudba dhanka bidix.
• Mar kale fur oo u gudub dhanka bidix midig si aad u dhammaystirto 1 reps.
• Sii wad, lugaha is -beddel. Samee 15 reps dhinac kasta.

Jimicsiga Caddaynta Jirka 2

Taxanaha Daba -galka

• Adigoo gacanta ku haysta 10-rodol dumbbell, bilaw inaad istaagto adigoo cagaha kala-ballaadhay sinta.
• Samee 15 jajaban.
• U dhaqaaji cagaha waxoogaa ka ballaadhan garbaha, suulasha ku tilmaaman xagal, oo samee 15 kale oo isku laab -laabasho ah.
• Isku soo dhawaada cagaha wax yar oo ka dhow dhumucda misigta oo samee 15 cidhiidhi oo cidhiidhi ah si aad u dhammaystirto hal set. (La Xiriira: 6 Siyaabood Oo Laga Yaabo Inaad Qaldanto)

Lunge Classic

• Istaag cagahaaga oo wadajira gacmahana dhinacyada, dhabarka dhabarka leh cagta midig sidaas darteed jilibka bidix wuxuu ku toosan yahay canqowga jilibka midigna wuxuu u jiraa dhowr inch dabaqa. (Haddii aad u baahato: Waa tan sida loo sameeyo lunge si sax ah.)
• Dib ugu noqo si aad u bilowdo oo ku celi.
• Samee 15 reps dhinac kasta.

Talada jimicsiga toning: Si sambabbada looga dhigo mid adag, dhamaystir isla dhaqdhaqaaqa gacanta ku haya 10-rodol dumbbell.

Jimicsiga Caddaynta Jirka 3

Saxaafadda Garabka Fadhiya

• Ku fadhiiso kubbadda xasilloonida, adigoo haysta 10-rodol dumbbells oo ku xiga garbaha, xusullada hoos iyo calaacalaha oo hore u soo jeeda.
• Gacmaha kor u fidi, oo hoos u dhig si aad u bilowdo booska.
• Samee 15 reps.

Dubbada Curl

• Ku fadhiiso kubbada xasilloonida iyo gacmaha hoose dhinacyada, calaacalaha ku soo jeeda.
• Adiga oo gacmaha sare joogsanaya, laab laab laab-laabashada garbaha.
• Hoos u dhig si aad u bilowdo.
• Samee 15 reps.

Jimicsiga Caddaynta Jirka 4

Kor u qaadida Dhinacyada

• Istaag oo cagaha u kala dheereeya garabka, dhegta oo adkaata, jilbahana xoogaa qaloocan garbahana gadaal iyo gadaal u jiid.
• Ku qabo dumbbell 5-rodol ah gacan kasta, calaacalaha midba midka kale, xagga miskaha hortiisa.
• Adiga oo wali jirku wali taagan yahay, gacmaha kor u qaad dhinacyada ilaa heerka garabka ka hooseeya.
• Si tartiib ah hoos ugu dhig si aad u bilowdo.
• Samee 15 reps.

Triceps Kickback

• Ku haysashada 5-pound dumbbells ee gacan kasta, istaag cagaha balladhka garabka.
• Jilbaha oo la foorarsado, ka soo laabta miskaha ilaa jirku ku dhow yahay inuu barbar dhigo dabaqa oo suxullada dhinac u qabsado, gacmahana laaban 90 digrii si dhudhunmooyinku ay u siman yihiin dabaqa.
• Gacmaha sare oo aad joogtid, si tartiib ah u toosi gacmahaaga gadaashaada (ha xidhin suxulada).
• Miisaanka hoose ee xagga sagxada/jirkaaga mar kale. (Kuwani waa mid ka mid ah 9-ka jimicsi ee triceps-toning ee mid ka mid ah tababaruhu uu ku dhaarto inaad u baahan tahay noloshaada.)
• Samee 15 reps.

Jimicsiga Caddaynta Jidhka Superset 5

Jiid laabta riix

• Hagaajin suunka kursiga soo rogman si uu u ahaado xagal 45-degree ah.
• U jiifso wajiga kursiga fadhiga oo gacanta ku haysta 10-rodol dumbbells gacan kasta, gacmaha toosan laakiin aan qufulan, gacmaha waxyar ka ballaadhan garbaha, iyo calaacalaha oo hore u jeeda.
• Duubbaxyada hoose ee dhanka laabta ilaa suxullada ay ka foorarsanayaan 90 darajo, ka dibna kor u riix si aad u bilowdo.
• Samee 15 reps.

Talada jimicsiga toning: Ku jiifso kubbad xasiloon oo dhabarku u janjeero xagal 45-degree ah haddii aanad lahayn kursi foorarsan ama aad tan u dhammaynayso sida jimicsiga guriga. (Waxa la xidhiidha: Kaydka Qalabkan Jimicsiga ee Guriga la Rabci karo si loo dhamaystiro Seeshka Dhididka Guriga)

Safka Laab-Laabay

• Ku haysashada 10-rodol dumbbell oo gacan kasta ah, istaag adigoo lugaha u kala fogaanaya ballaca garabka.
• Jilbaha oo la foorariyo, ku tiirsanaada miskaha ilaa jirku ku dhow yahay inuu barbar dhigo dhulka oo gacmaha u fidiyo dhulka si toos ah xabadka hoostiisa.
• U sawir dumbbells dhinaca meelahaaga dhererka badhanka caloosha, ka dibna hoos u dhig si aad u bilowdo.
• Samee 15 reps.

Dib u eegis loogu talagalay