Jimicsiga Guba 10 kaloori (ama ka badan!) Daqiiqadiiba

Qanacsan

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1. Ku bood Tababarka Xadhigga

Qabso bood bood oo shaqo tag! Isticmaal qalabkan la qaadi karo ee aadka u waxtarka badan ee wadnaha si aad u shido kalooriyooyinka una horumariso firfircooni iyo isuduwidda -- dhammaan intaad kor u qaadayso lugahaaga, dabada, garbaha, iyo gacmahaaga.

Sharaxaada Layliga

Isdhaafka boodada: U bood xadhigga sida caadiga ah ka dibna gacmahaaga hortaag inta xadhiggu hawada ku jiro. Tani waxay u rogi doontaa shaqada roga-rogga ka leexdaada garbahaaga iyo gacmahaaga.

laydhka sallaanka: Isku laab xadhigga boodada oo dhulka ka dhig xariiq toosan. Ka bilow wax yar ka dambeeya dhamaadka bidix ee xariiqda oo si degdeg ah uga gudub (ama ka boodi) xadhigga, ka dibna gadaasha mar kale, adigoo hoos ugu soo degaya xadhigga qaab zigzag ah. Marka aad gaadho dhamaadka, ku noqo dhanka kale.

Feeryahanka booda: Miisaankaaga cidhibtaada ku hay oo mar qudha hal lug ka soo bood.

Hore iyo gadaal: Markaad xadhiga maroorsanayso, horay iyo gadaal uga bood xariiq mala-awaal ah. Caqabadda dheeriga ah waxay kor u qaadaysaa garaaca wadnahaaga waxayna kugu qasbaysaa inaad wax yar ka boodo.

Ka bood sanbabka xadhkaha: Samee sambabada boodboodka sida caadiga ah laakiin ku dar dabagalka xarigga inta aad hawada ku jirto. Cabsida ah inaad garaacdo xadhigga ayaa ka dhigaysa boodboodaada mid sare waxayna ka hortagtaa inaad ku degto soo degitaanka.

2. Kettlebell Quickie

Jimicsiyada Kettlebell waxay ku heli karaan toning-jirka oo dhan, kordhinta fayoobaanta wadnaha, xoojinta asaasiga ah iyo hagaajinta joogtaynta iyo dheelitirka-iyada oo aan la helin maalgelin waqti weyn ah. Xaqiiqdii, daraasad dhowaan laga soo saaray Golaha Jimicsiga Mareykanka (ACE) ayaa lagu ogaaday in tababarka kettlebell uu toosin karo ilaa 20 kalori daqiiqaddii!

Riix halkan si aad u hesho PDF-ka daabacan ee qorshaha jimicsigan.

Sharaxaada Layliga

Kettlebell ayaa isbedelaya: Istaag oo cagaha ka ballaadhan garbaha oo dhig kettlebell dhexdooda dhulka. Ku dhufo oo ku qabso kettlebell gacanta midig, calaacasha jidhka u jeedda. Kac, hore u sii riix miskaha oo soo jiidasho leh, markaad kettlebell u leexiso xagga sare ee xabadka, gacanta toos. Isla markiiba dib u fadhiiso, hoos u dhig kettlebell lugaha dhexdooda, oo ku celi.

Gunslinger sambabee: Ku bilow lugaha wada socda, adigoo gacanta bidix ku haya kettlebell. Ku soo laabo lugtaada bidix, hoos u gal lunge, oo samee curl biceps (gambaleelka hoose). Isla markiiba ku soo celi booska bilowga, oo ku celi.

Wareegga wareega: Istaag cagahaaga oo wadajira, adigoo kettlebell ku haysta gacanta midig booska "rack" (gambaleelahu waa inuu ku nastaa gadaasha gacantaada iyadoo gacanku si qotodheer u socdo calaacalahaaga). U dhaqaaq dhanka bidix oo u leexo xag -jir marka aad jalaska ku riixdo saqafka oo aad gacanta bidix hoos u dhigto cagaha dhexdooda. Isku day inaad gacmahaaga ku samayso xariiq toosan oo u dhexeeya labada gacmood, ka dibna si tartiib ah ugu soo noqo booska bilawga.

Burpees-jiid sare leh: Kettlebell ku qabo gacanta midig kuna istaag cagaha waxoogaa ka ballaadhan ballaca misigta Si aad u sameyso jiitaan sare oo aasaasi ah, hoos u geli squat, gambaleelka lugaha u lulaya, oo markaad istaagto, gambaleelka dib u soo jiid, suxulka laabta si ay u tilmaamto dhinaca. Isla markiiba hoos ugu dhaadhac squat oo samee dawanka dushiisa dawanka. Ku noqo bilowga oo ku celi.

Lugta Kettlebell ayaa kor u qaadaysa: Ku xidh kettlebell cagta midig, laab jilibka, oo lugta midig si toos ah ugu qaad xagga horena ka dibna u bax dhinaca. Si tartiib ah u soco oo koontarool.

3. Super Sprints

Kudar burooyinkaaga 10 daqiiqo gudahood oo leh jadwalkan socod -baradka deg -degga ah ee aad sameyn karto adiga oo aan ku socon treadmill, gudaha ama dibadda!

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Laadadka dabada: Lick cels up up xagga glutes, gacmaha gadaal iyo gadaal u riix sida ugu dhaqsaha badan.

Orodka taayirrada: Istaag cagahaaga oo ka ballaaran ballaca sinta (sida haddii aad taagan tahay bartamaha labada taayir). Gacmahaaga saar oo jilbahaaga kor u qaad oo dhinac u dhig, cagahaaga ballaadh, sida ugu dhakhsaha badan ee suurtogalka ah.

Jilbaha sare: Jilbaha u wad sida ugu sarreeya xagga laabtaada intii aad awoodid, gacmahaaga lugahaaga ku wad, sida ugu dhakhsaha badan ee suurtogalka ah.

4. 10-Daqiiqo HIIT

Tababbarka muddada u dhexaysa xoojinta sare waxa loogu talagalay maalmo jimicsi oo waqti go'an. Tijaabi 10 daqiiqo oo sizzler kalori ah waqti kasta, meel kasta (waxay ku habboon tahay qolalka hoteelka!)

Riix halkan si aad u hesho PDF-ka daabacan ee qorshaha jimicsigan.

Sharaxaada Layliga

Dhaqdhaqaaqa barafka: Istaag cagahaaga oo dhan, hoos u foorarso, gacmahana u lul gadaashaada. U bood oo u leexo midigta, gacmahaaga oo lulaya hortaada, ku degaya booskaaga bilowga. Sii wad inaad u booddo dhinac ilaa dhinac sida ugu dhakhsaha badan ee aad awooddo.

Squat -ka ayaa ku booda oo soo gala: Istaag cagahaaga wadajira. Hoos u dhig oo ku dheji gacmahaaga oo gadaal gadaal u dhig, ka dibna si dhaqso ah u bood, adigoo lulaya gacmaha dushooda. Dhulka ku dhig meel fadhiid ah oo cagaha ballac ahaan ay kala fog yihiin, oo gacmahaaga dib u lul si aad isla markiiba u soo booddo. Ku celi sida ugu dhakhsaha badan ee aad awooddo, mar walba ku bood oo cagahaaga ku bood.

Maqas skier: Istaag meel dheer oo cagaha iskula jira, gacmaha labada dhinac. Kor u bood oo hore u soo celi lugta bidix xagga hore iyo lugta midig markaad kor u qaaddo gacanta midig iyo gacanta bidix (calaacalaha ku soo jeeda). Si tartiib ah dhulka u deg, ka dibna isla markiiba mar kale ku bood, adigoo u beddelaya cagaha iyo gacmaha dhaqaaqa maqaska sida ugu dhaqsaha badan.

Xirmooyinka dhinaca looxa: Ka bilow meesha looxyada gacanta tooska ah oo cagaha wada. U soo bood labada cagood, adigoo jilbaha u jilbaya dhinaca ka baxsan xusulka bidix. Cagaha dib ugu laabo loox buuxa, ka dibna si dhakhso ah ugu celi dhinaca kale. Taasi waa hal wakiil. Ku celi sida ugu dhaqsaha badan ee aad awoodid, dhinacyo kala beddelka mar kasta.

Isku shaandhaynta dhinac ilaa-dhinac ah: Istaag oo cagaha u kala ballaadh sinta, hoos u foorari, oo gacanta midig gaadh dhulka, meel ka baxsan cagta midig. Labada lugood riix oo bood oo bidix u bood, adigoo ku soo degay si qallafsan, gacanta bidixna u soo gaadhay bannaanka lugta bidix. Ku celi sida ugu dhakhsaha badan ee suurtogalka ah, adigoo u dhaqaaqaya dhinac ilaa dhinac.

Jeexjeexyada dabaqlaha ah: Hoos u dhig oo fadhiiso oo gacmahaaga hor keen. Si wadajir ah ula bood cagaha, adiga oo weli haya meel fadhida, marka aad gacmaha dib ugu laabato dhinacyo, oo xusullada aad u foorarsato. "Jack" cagaha u bax oo gal sida ugu dhakhsaha badan ee aad awooddo adiga oo aan ka soo bixin fadhigaaga.

Dameeraha oo garaaca: Istaag iyadoo cagaha kala fogaansan yihiin sinta-ballaca, gacmahana dhinacyada. Miskaha gadaal u riix oo jilbaha u laabo si aad hoos ugu degto oo aad u diyaargarowdo laad dameer, gacmaha hoos dhig garbaha hoostooda, gacmahana toosi. Miisaanka u rog gacmaha oo ku bood lugaha, adigoo laad cidhib ah oo u dhow dabada. Dhul leh cagaha ballaadhkiisa oo toos u bood, gacmaha gadaal ka riix marka aad boodayso. Dhulka oo isla markiiba ku celi.

5. Cardio-ku Dhiirrigeliyay CrossFit

Xitaa haddii aadan ka dhigi karin "sanduuqa" kuu dhow, CrossFit-ku dhiirigeliyay wadnaha degdega ah wuxuu caqabad ku noqon doonaa jirkaaga oo dhan wuxuuna kaa dhigi doonaa baaldi dhidid ah. Aad bay u sahlan tahay, xitaa uma baahnid shax aad raacdo.

Sida ay u shaqeyso: Samee 2 qaybood oo ah wareegga hoose, oo ku samee inta ugu badan ee suurtogalka ah (AMRAP) 1 daqiiqo jimicsi kasta.

Layliga

1. Iskudhufasho: Dhex istaag oo cagaha u kala ballaadh garabka, gacmahana si toos ah ugu soo bax jirkaaga hortiisa oo ah heer garbaha. Jirkaaga hoose intii aad awoodid adigoo miskaha gadaal u riixaya oo jilbaha fooraraya. Jooji, ka dibna si tartiib ah dib ugu riix ilaa booska bilowga. Ku celi ilaa 1 daqiiqo kaco, adigoo miisaanka ku haya ciribta, ma aha suulasha, dhaqdhaqaaqa oo dhan.

2. Gurguurto orso: Jilbaha dhulka ku hay afarta dhan, ka dibna kor u qaad jilbaha. Adigoo jilbaha laaban, u dhaqaaji lugta bidix iyo gacanta hore, ka dibna hore u soco lugta midig iyo gacanta si aad u dhammaystirto 1 tallaabo.

3. Riixitaannada: Gacmaha dhig in yar oo ka ballaadhan oo la siman garbaha dhulka, ballaca miskaha cagaha. Si tartiib ah hoos ugu dhig ilaa laabtaadu ku dhowdahay inuu taabto dhulka. Ku hakad xagga hoose, ka dibna dib ugu riix meesha ugu horeysa sida ugu dhakhsaha badan.

4. Fadhiga: U jiifso wejiga dhulka oo jilbaha foorarsan yihiin cagahana siman yihiin. Dhig faraha dhegaha gadaashiisa. Kor u qaad oo fadhiiso. Dhaqdhaqaaqa waa inuu noqdaa mid dareere ah, ma aha mid qallafsan. Si tartiib tartiib ah dib ugu soo celi booskii bilowga, adigoo suxullada ilaalinaya si waafaqsan jirka waqtiga oo dhan.

5. Burpees: Istaag oo cagaha u kala fogee garabka ballac, ka dibna ku dhufo oo gacmaha saar sagxada cagaha hore. Dib ugu soo celi cagaha, ka dibna mar kale horay u soco. Kor u bood, hawo qabsan oo gacmaha kor u qaad. Si tartiib ah u deg oo isla markiiba ku celi adigoo hoos u dhigaya daba-jiid. Sii wad 1 daqiiqo (Ku dar riixitaan inta aad ku jirto qorshe loolan adag oo badan.)

Calories gubtay: 115, oo ku saleysan haweeney 140-rodol ah, wayna kala duwanaan kartaa iyadoo ku xiran heerka jirdhiska, miisaanka, iyo halabuurka jirka.

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