Tijaabi Isbeddelladaan Markaad ku daasho AF Fasalkaaga Shaqada

Qanacsan

• Dib u eegis loogu talagalay

Ma ogtahay fasalada qaabka bootcamp-ka ee runtii murqahaagu dareemayo inay dhab ahaantii bixin karaan dhamaadka? Qolka Fhitting waa mid ka mid ah jimicsiyada aadka u daran ee dilaaga ah, sidaa darteed waxaan garaacnay tababaraha shaqsiyeed ee la xaqiijiyay iyo macallinka qolka Fhitting Amanda Butler talooyin ku saabsan sida loogu badbaado fasalka iyada oo kale iyadoo aan laga quusan wareegii ugu dambeeyay. Halkii aad ku dumin lahayd meel tuunsan oo dhulka ah (ama samayn lahayd mid ka mid ah kuwa been-abuurka ah ee been abuurka ah oo rajeynaya in aan cidina ogaanin), isku day kuwan wax-ka-beddelka murqaha-gariiraya si ay kuugu hayaan qaab habboon-iyo nimcooyinka wanaagsan ee macalinkaaga.

Dhaqdhaqaaqa:Burpee

A Gacmaha saar dhulka, cagaha dib ugu laadi, oo jirka oo dhan dhulka ku soo tuur. B Kor u cadaadi jirka oo dhan oo cagaha hore u qabso (gacmaha dibadda) oo kor u bood.

Modification:Ku dhufoKu riix

A Gacmaha saar sagxadda, cagaha dib ugu laabo loox (hubi inaad haysato udub -dhexaad xoog leh, miskaha ha ku dhex -dhicin).

B Hore u bood oo kor u bood.

Dhaqdhaqaaqa:Bood bood

A Istaag iyadoo cagaha kala fogaansan yihiin misigta. Kor u soo bood oo cagaha hore u soo dhaadhac ka kalena dib ugu soo laabta meel sambabada ah.

B Soo bood oo ku beddel lugaha hawada dhexdeeda kuna soo deg cagaha ka soo horjeeda xagga hore.

Beddelka: Sambabka

A Bilow inaad istaagto cagaha oo ballac sinta ah kala fog yihiin. Hal cag dib ugu laabta oo hoos u dhig meel sambabada ah

B Dib u riix si aad u istaagto. Ku celi dhinaca ka soo horjeeda, oo is -beddel ku samee.

TheDhaqaaq: Safka Renegade

A Ku billow meel sare oo looxa ah adigoo gacmaha dul saaraya dumbbells, cagahana meel ballaadhan. Tuuji quads, glutes, iyo abs.

B Saf hal cudud ilaa qafiska feeraha (ku tuujin garbaha gadaashiisa). Ku soo laabo dabaqa oo safka dhanka kale. Kala beddel.

Isbedelka: Dembigle Cudud Lafsanaysa

A Ku qabsashada dumbbell gacanta midig, hore ugu gudub cagaha bidix una gal meel sambabada ah (lagu hayo lugta dambe si toos ah) oo naso cududda bidix ee bowdada bidix.

B Adigoo garbaha ku haya afargeesle, gacanta midigta hoose hoos u dhig oo gacanta midig kor u taag. Ku celi ku celcelinta dhinacan, ka dibna u beddel dhinaca bidix.

Dhaqaaqa: Jump Squat

A Istaag oo cagaha u kala dheereeya misigta, hoos u dhig godad.

B U bood inta sare. Hubi inaad ku degto meel fadhiid ah si aad u ilaaliso jilbaha.

Beddelka: Iskudayga Hawada

A Istaaga oo cagaha u kala dheereeya misigta, miskaha hoose hoos u dhig meel fadhiid ah.

B Istaag. Ku celi

Dhaqaaqa: Sanduuqa Jump

A U istaag meel fog cudud u jirta sanduuqa. Hoos u dhig meel fadhiid ah.

B Ku bood kor adigoo isticmaalaya gacmaha si aad u dardargeliso oo si tartiib ah oo deggan ugu degto sanduuqa dushiisa. Istaag, kadibna hoos u deg.

Isbedelka:Tallaabada Sare

A La soo bax cagtaada midig, ka dibna bidix.

B Ku soo deg cagta midig, ka dibna bidix. Ku celi lugta bidix marka hore kor u qaad.

Dib u eegis loogu talagalay