Jillian Michaels 'Shaqada Hal-Daqiiqo ah ee Hooyooyinka Mashquulsan

Qanacsan

• Ka bood Jack Squat
• Skaters
• Jacks -ka -dabaasha
• Helitaannada Surfer
• Everest Fuula
• Burpees-ka dambe
• Dib u eegis loogu talagalay

Xiddiga TV -ga Reality iyo tababaraha jirdhiska Jillian Michaels sidoo kale waa hooyo, taas oo macnaheedu yahay inay fahamsan tahay inay adkaan karto ku habboonaanta tababarka wanaagsan. Tababaraha shakhsi ahaaneed wuxuu saaxiibbadeenna la wadaagay tababar gaaban, oo aad u xoog badan, waana wax aad u fiican gubidda kalooriyada, kor u qaadista dheef-shiid kiimikaadka, iyo dardargelinta qaboojinta jirka marka aad waqtiga yar tahay.

"Dhammaanteen waan ognahay in hooyooyinka aysan haysan waqti ay ku lumiyaan," ayuu yiri Michaels. "Waxaan u baahanahay inaan u isticmaalno waqtigeena sida ugu macquulsan, taasina waa sababta tababarka farsamooyinka ugu badan ee dheef-shiid kiimikaadka uu helo natiijada ugu fiican marka waqti gaaban."

Tababarka Michaels, oo ka socda app-ka Jillian Michaels, wuxuu isticmaalaa isku-darka HIIT dhexda iyo jimicsiga murqaha badan, kaas oo "dhisaya xoogga asaasiga ah, xasilloonida, firfircoonida, xawaaraha, xoogga, iyo awoodda-oo ay hooyo kasta u baahan tahay," ayay tiri.

Raac fiidiyaha oo tijaabi naftaada!

Ka bood Jack Squat

Joodhka boodboodka boodboodka wuxuu ku fiican yahay hagaajinta wadnaha iyo xididdada dhiigga, xoogga jirka hoose (glutes iyo quads), iyo kalori gubashada.

A. Istaag cagahaaga oo wada jira ka dibna ka soo bood meel aad uga ballaaran masaafada miskaha dibadda.

B. Hoos u deg -deg oo gadaal u toosan oo dhulka ku taab talooyinka farahaaga.

C. Dib u bood adigoo cagahaaga isku keenaya adigoo sacabka kor ugu tumaya.

Samee inta ugu badan ee suurtogalka ah (AMRAP) 10 ilbiriqsi.

Skaters

Skaters waxay ku fiican yihiin qaboojinta wadnaha, xasilinta asaasiga ah, xoogga hoose ee jirka (glutes iyo quads), iyo kaloriyada gubanaya.

A. U bood dhinaca midig, oo ka soo deg cagahaaga midig adiga oo bidixdaada taabanaya dabaqa ka dambeeya midigtaada.

B. Iska yeel meel barafka lagu ciyaaro iyadoo gacmahaagu u leexanayaan dhinaca bidix ee jirkaaga oo dhan.

C. Ku celi bidixda (gacmahaagu midig u leexanayaan).

D. Sii wad inaad ku celiso dhinac ilaa dhinac.

Samee AMRAP 10 ilbidhiqsi.

Jacks -ka -dabaasha

Jaakadaha squat-ka ayaa aad ugu fiican qaboojinta wadnaha iyo xididdada dhiigga, xoogga hoose ee jirka (quads iyo weylaha), iyo gubashada kalooriga.

A. Istaag cagahaaga wadajir.

B. Ku dhaadhac xagga kursiga, dib u toosi, miskaha gadaal.

C. Joog hoose, cagahaaga u soo bax meel fadhiid ah.

D. Ku noqo booska kursiga

Samee AMRAP 10 ilbidhiqsi.

Helitaannada Surfer

Kor-u-qaadista Surfer-ku waa dhaqdhaqaaq weyn oo loogu talagalay qaboojinta wadnaha, xudunta, laabta, garabka, triceps, iyo afargeeska. Waxayna gubaan kaloori badan.

A. Markaad istaagto, ku dhufo sagxadda oo u nugul sidii adigoo hoos u riixaya.

B. Hoos ugu bood meel istaag ah oo jilbaha laaban sida haddii aad kor ugu fuulayso dusha sare.

C. Ka dibna hoos u dhig oo ku celi dhaqdhaqaaqa dhan ee dhinaca ka soo horjeeda.

Samee AMRAP 10 ilbiriqsi.

Everest Fuula

fuulayaasha Everest waxay u fiican yihiin qaboojinta wadnaha, xudunta, laabta, garabka, triceps, iyo quads. Waxay kaloo gubaan kalooriyo badan.

A. Ku bilow booska looxa.

B. Bood bood lugtaada midig u beddel gacantaada midig.

C. Ku noqo looxa.

D. U bood lugtaada bidix u beddel gacantaada bidix.

E. Ku noqo looxa.

F. Sii wad dhinaca kale.

Samee AMRAP 10 ilbiriqsi.

Burpees-ka dambe

Burpees-ka dambe ayaa aad ugu fiican qaboojinta wadnaha, xudunta, laabta, garabka, triceps, iyo quads. Waxay sidoo kale yihiin tallaabo weyn oo loogu talagalay gubidda kalooriyada.

A. Gacmahaaga dhulka hoos u dhig.

B. U bood labada cagood dhinaca.

C. Ku noqo booska bilowga.

D. Dhererka booda.

E. Ku celi dhinaca kale.

Samee AMRAP 10 ilbidhiqsi.

Ha iloobin inaad naftaada daryeesho kahor iyo kadib tababarkaaga!

"Waxaan had iyo jeer kugula talinayaa diirimaad wadnaha ah oo degdeg ah oo saddex-ilaa shan-daqiiqo ah-waxaad ku ordi kartaa hareeraha hareeraha, waxaad boodi kartaa xadhig, kor iyo hoos jaranjarooyinkaaga, iwm," Michaels ayaa yidhi. "Fidinta ma guurtada ahi waa u fiican tahay qaboojinta, laakiin duubista xumbo waa ku habboon tahay. Hubi inaad fidiso ama duudduubto quads, glutes, muruqyada, psoas, garbaha, triceps, laabta, iyo dhabarka hoose."

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Dib u eegis loogu talagalay