14 saameyn jimicsi wadnaha ah oo ka socota FitnessBlender oo loogu talagalay bilowga iyadoon boodin

Kaliya bilaw tababarka oo ma garanaysid halka laga bilaabo? Ama raadinaya fasalo fudud iyada oo aan lagu boodin iyo culaysyo naxdin leh oo ku dhaca laabatooyinka? Waxaan kuu soo bandhigeynaa xulashada jimicsiga wadnaha ee saameynta yar ee bilowga ah ee FitnessBlender. Iyada oo loo marayo barnaamijyadan wax ku oolka ah ee nabdoon ee loogu talagalay jirka oo dhan, waxaad awoodi doontaa inaad miisaankaaga lumiso oo aad hesho muuqaal khafiif ah.

FitnessBlender waa buugaag kaladuwan oo tababaro bilaash ah kuwaas oo kaa caawin doona inaad lumiso miisaanka oo aad ku hesho qaab fiican. Hal abuurayaasha mashruucan, Kelly iyo Daniel waxay soo saareen in kabadan 500 oo cashar fiidiyow ah waxayna si joogto ah u sii daayaan barnaamij cusub oo miisaan lumis ah.

Ayaa ku habboon jimicsiga saameynta hooseeya (Saameynta Yar) ee FitnessBlender:

  • Kuwa hadda bilaabay jimicsiga oo raadinaya barnaamijyo wax ku ool ah, laakiin la awoodi karo.
  • Kuwa ka soo kabanaya dhaawacyada ama muddo dheer ka dib hakad ku yimid cayaaraha.
  • Kuwa looga hor tago shoog ku dhaca xaalada culeyska.
  • Kuwa miisaankoodu culus yahay, taas oo macnaheedu yahay boodbooyinku waa kuwo aan loo baahnayn.
  • Kuwa aan haysan adkeysi ku filan si ay u joogteeyaan jimicsiga wadnaha oo daran.
  • Kuwa ku hawlan subaxa hore / fiidka dambe / inta ilmuhu hurdo ee raadinaya barnaamijyo aan abuuri doonin buuq aan loo baahnayn.

Sharaxaadda tababarka waxaa lagu siiyay tirada kalooriyada gubatay iyo kakanaanta fiidiyowga (miisaan ahaan): macluumaadkan waxaa laga soo qaatay bogga rasmiga ah ee FitnessBlender. Ururintayada waxaa kujira kakanaanta fiidiyowga 2 iyo 3. Si aad u tababbarto inta badan uma baahna qalab dheeri ah, kaliya laba fiidiyow, waa suurad wacan inaad yeelato dumbbells (waxaad beddeli kartaa dhalooyinka biyaha).

Haddii aad hada bilaabayso safarkaaga jirdhiska, jimicsiga wadnaha ee saamaynta yar ku qaadatid Fitness Blender 4-5 jeer usbuucii 20-30 daqiiqo. Mustaqbalka, waad kordhin kartaa muddada jimicsiga illaa 45 daqiiqo. Muuqaal gaaban oo 10 daqiiqo ah ayaa lagu sameyn karaa 2-3 wareeg, waxaana lagu dari karaa barnaamijyo dhaadheer.

Ku dhowaad dhammaan barnaamijyada waxaa ka mid ah jimicsi loogu talagalay murqaha muruqyada, markaa xitaa uma baahnid inaad ku darto jimicsigaaga miisaanka qaarkood. Fiidiyowyada hoos ku xusan looma nisbeyn karo wadnaha oo nadiif ah, waa tababbar udhaxeeya jirka oo dhan. Xulo fiidiyowyo yar oo ku saleysan dookhaaga oo bilow daawashada maanta!

Fiidiyowga la soo bandhigay qaarkood waa maya kuleylinta iyo qaboojinta, sidaa darteed waxaan isku dayi doonaa naftaada kahor iyo kadib fasalka:

  • Kuleylka: https://youtu.be/iYFKB5fgqtQ
  • Riix: https://youtu.be/u5Hr3rNUZ24

Tababbarka wadnaha ee saamaynta yar ee FitnessBlender muddo 30 daqiiqo ah

Dhammaan jimicsiga saamaynta yar ee wakiilka ahi wuu socdaa ku saabsan daqiiqado 30. Fiidiyowga oo muddo gaaban soconaya kuma jiraan kulaylinta iyo wax isdhaafsiga, sidaas darteed waqtiga fasalku wuu ka dheeraan doonaa 8-10 daqiiqo.

1. Xerada Bootka Bilowga - Toning Easy & Cardio Impact Low

  • Muddada: 22 daqiiqo
  • Kalori: kcal 115-184
  • Dhibaato: 2
  • Focus: jirka hoose
  • Qalabka: dumbbells

Taasi waa tababarka wadnaha oo saameyn yar ku leh Kelly wuxuu ku dhacaa mabda'a wareegsan: 8 jimicsi oo xoogga la saarayo bowdyaha iyo badhida, lagu celiyo 3 wareeg. Leyli kastaa wuxuu soconayaa 40 ilbiriqsi. Barnaamijka waxaa lagu soo bandhigayaa iyada oo aan kululeyn iyo qaboojin. Waxaad u baahan doontaa miisaanka 1-3 kg.

Leyl: Tubada & Jiidida, Xanuunada + Feedhooyinka qalloocan, iskutallaabta iskutallaabta, Jalalka badhka, Plyo Wall Push Ups, Kabaha & Dhabarka Dambe, Kordhinta Tricep + Dhimashada Dhimashada, Jilbaha Sare.

Tababarka Kabaha Bilawga ah -- Toning Fudud & Samaynta Wadnaha ee Saamaynta Hoose oo leh Isku-darka Jirdhiska

2. Tababbarka Wadnaha ee Saamaynta Wadnaha ee Bilowga ah

Taasi waa tababarka jimicsiga oo hooseeya waxaa ka mid ah 6 koox oo ah 2 jimicsi koox kasta oo lagu soo celiyo labada goobood (qaabka ABAB). Jimicsiyada ayaa u badan marka la isku daro. Nidaamku waa sida soo socota: 30 ilbiriqsi jimicsi - 10 ilbidhiqsi oo nasasho ah.

Layli: Side 4 Jacks + 4 Punch, 3 Marches + Forward Lick, Crunch + Single Leg Drop Push Up + Lift, Alternative Step Steps, Side Steps + Jnee, Ankle Taps Plank, Reverse Step / Lunge, Push Double High High, Lunge Side + Reach , 5 Marsh + Dib u Noqosho.

3. Tababbarka Bilowga Saameynta Wadnaha

Kani waa kala duwan Tababbarka wadnaha ee saameynta hoose leh ee la soo bandhigay. Waxay ka kooban tahay 20 isku-darka jimicsi oo kala duwan oo loogu talagalay jirka oo dhan oo la sameeyo muddo ah 45 ilbidhiqsi + 10 ilbidhiqsiyo oo nasasho ah.

Leyl: Maarso Meel, Safafka Kicker, Safafka Jidhka + Gacmaha & Jilibka, Tallaabooyinka Gacanta Lugta, Guryaha Qulqulka & Tallaabooyinka Dib U Celinta, Qaanso & Fallaadho Qaloocan, Jilib + Kabadh, 2 Jaalayaal Dhinacyada ah + 2 Lifts Lugood, Socodka + Jilibka Hoos, Tallaabada Dhinaca Jilbaha, Jiifsiga + Lugta Lugta, Tallaabada horay loo sii wado & Saxaafadda, Muuqaalka Qolka Nasashada + Kicinta Weysha, Maareynta Taabashada Jack, Jiillo, Riix, Lift Lug, Buundo, Digaag Lo 'ah, Eedo Cunug, Qarxis, Qorshe + Gacan Qabasho.

4. Tababbarka Wadnaha ee Saamaynta Wadnaha ee Bilowga ah

Taasi waa jimicsi saameyn yar leh oo ka kooban 3 wareeg oo jimicsi ah 7 jimicsi wareeg kasta. Tababbarkaygu wuxuu ka koobnaa layliyo wadnaha ah iyo jimicsiyo xoog leh oo leh dumbbells, oo diiradda la saarayo bowdyaha iyo badhida. Waxaad u baahan doontaa dumbbells culeyskoodu yahay 1-3 kg. Soo-kicinta iyo isku-xirnaanta kuma jiraan barnaamijka.

Layli: Jog in Jacks Place, Talaabooyinka Dabaysha, Steat + Punch, Lunge + Curls, Lunge + Tricep Extension, Fingertip to Toe Jacks, Stutter Step.

5. Jimicsiga Jidh-dhiska Wadnaha ee Khafiifa

Tani waxay saameyn jimicsi yar ku yeelanaysaa Daanyeelkii aad sugaysay 6 koox oo ah 2 jimicsi koox kasta. Koox kasta oo jimicsi ah ayaa lagu soo celiyaa laba wareeg oo 10 ku celcelis ah qayb kasta oo leh nasasho yar oo udhaxeysa layliyada (qaabka ABAB). Soo-kicinta iyo isku-xirnaanta kuma jiraan barnaamijka.

Leyl: Gaabis Gaaban, Kalluumeysato, Jilbaha Lugta Sare Fuula, Gawaarida Barafka Gaaban, Lugta Side Plank Oo Kordhinta, Kordhinta Hip Side, Kordhinta Plank, Jilbaha Istarooga.

6. Saamayn Yar oo Degan, Shaqada Wadnaha Wadnaha

Taasi waa tabobar hooseeya oo ku saabsan tababarka wadnaha layliyo wax ku ool ah oo loogu talagalay dheelitirkataasi waxay kaa caawin doontaa inaad isticmaasho murqo badan. Barnaamijku wuxuu ka kooban yahay laba wareeg oo ah 10 jimicsi wareeg kasta. Leyli kasta wuxuu soconayaa 50 ilbiriqsi. Kuleylka iyo qaboojinta maya.

Leyl: 4 jir Wareegyo + 2 Laadadka, X Gawaarida, Deadlift Jacks, Sare & In ka badan Talaabooyinka + Jilbaha, gaabiya Maroojisyo + Jillaab, Deggan Burpees, Gacan & Lugtaada Balance Qulqulaya, 3 Wareegyo + jilibka Kor, looxaan Fuuqa + Kordhinta, Low Goor dambe Talaabooyinka.

7. Wadarta Jimicsiga Wadnaha Tababar Yar

Tababbarka wadnaha wuxuu ka kooban yahay laba wareeg oo ah 10 jimicsi wareeg kasta. Jimicsi kasta waxaa lagu celiyaa 50 ilbiriqsi inta u dhexeysa xirmooyinka waa xoogaa nasasho. Qaar ka mid ah jimicsiyada barnaamijkan waxaa suurtagal ah in lagu sameeyo dumbbells, in kastoo Kelly ay muujiso iyaga oo aan lahayn culeys dheeri ah.

Layli: Plank taabashada, fadhiisinka, qolka jiifka + riix, riix Up Walk + Back Bow, Dulsaarka Bentover, Gaari, Jiidasho + Wareeg, Jiidashada Jilibka ee Crisscross, Soco, Riix Up, Suulasha Taabashada Suugaanta, Gawaarida Gawaarida.

8. Tababbarka Wadnaha ee Wadnaha - Wadarta Jirka

Waa shaqo dabacsan jimicsi ka soo qaatay Daanyeel oo leh waxyaabo wadnaha saameyn yar ku leh. Barnaamijku wuxuu ka kooban yahay 6 koox oo ah 2 jimicsi koox kasta oo lagu soo celiyo labada goobood (qaabka ABAB). Waxaad ka shaqeyn doontaa dhammaan kooxaha muruqyada, garaaca wadnaha ayaa kor u kici doona sababo la xiriira isbeddelada soo noqnoqda ee xeerarka. Nidaamka jimicsiga: 45 ilbidhiqsi ayaa shaqeeya 15 ilbidhiqsi oo nasasho ah.

Leyl: Slow Burpee, Side Lunge and Reach, Plank with Lift, Sumo squat Calf Raise Side Plank Leg Lift, Side Plank Leg Lift, Deep Squat, Side Step Boting Jack.

9. Kalorie Bunch Low Impact Cardio Boot Xerada

Saamayntaas yar ee trenirovka waxaad ka heli doontaa 3 goobo oo ah jimicsiyo soo noqnoqda ah oo ah 10 jimicsi wareeg kasta. Leyli kastaa wuxuu soconayaa 50 ilbidhiqsi inta udhaxeysa jimicsiyada waxaa lafilayaa inuu nasto 10 sekan Is-kululee halkaasna lagu qaboojiyo, markaa barnaamijku wuu socon doonaa in ka badan 40 daqiiqo.

Leyl: Gaabis Burbur ah, Burburinta Dib u Laabashada, Maroojisyada & Lugaha Lift, Jilbaha oo Lugaha la qaado & Lift Lift, Side Plank, Baaskiil Crunch, Bridge, Lateral Toe Touch Tallaabada Beddelka.

Tababbarka saamaynta yar ee bilowga ah ee FitnessBlender muddo 10 daqiiqo ah

Jimicsiyada gaagaaban waxay leeyihiin faa'iidooyin dhowr ah. Marka hore, waad ku dari kartaa barnaamij kasta oo kale sida culeyska dheeriga ah. Marka labaad, waad raaci kartaa iyaga haddii aadan haysan waqti badan oo jimicsi ah. Laakiin haddii adiga, liddi ku ah, aad haysato waqti ku filan oo jimicsi ah, si fudud ku soo celi fiidiyowga 10-ka daqiiqo xoogaa wareeg ah oo leh nasasho 1-2 daqiiqo ah inta u dhexeysa wareegyada.

Fadlan ogow, jimicsigaan yar ee saameynta yar ma ahan is kululeyn iyo qabow!

10. Fudud oo ku saabsan Isku-darka Jilbaha Kickboxing

Tababbarka wadnaha ee gaaban oo ku saleysan dhaqdhaqaaqa kickboxing. Ma jiraan fadhiisimo iyo sambabbo, sidaa darteed barnaamijku waa gabi ahaanba ammaan u ah jilbahaaga. Waxaad sameyn doontaa iskudhaf fudud oo feer iyo laad ah oo isku ekaysiiya feerka. Kaliya waxaan kaa sugayaa 7 jimicsi 50 ilbiriqsi midkiiba.

Layli: Laadka Hore, Lugta Dhabarka, Jilbaha Jilibka Sare, Punch iyo Wiishyada Jilibka ah, Goynta Sare + Laadadka, Safafka Taabashada, Jab + Cross + Jilibka, Taabashada Cirbadaha Corkscrew.

11. Cardio-ka Bilowga Saameynta Yar - Ma Boodbo

Leyli kale oo gaaban oo saameyn yar ku leh jirka oo dhan. Barnaamijkan waxaa ku jira 3 koox oo ah 2 jimicsi koox kasta (qaabka ABAB). Waxaad ku hawlan tahay qorshaha: 40 ilbidhiqsiyo ayaa shaqaynaya - 10 ilbidhiqsiyo nasasho ah. Ku dhowaad dhammaan jimicsiyada marka la isku daro. Barnaamijku wuu murgi karaa haddii aad isticmaasho dumbbells.

Leyl: Bisha Maarso Meel Dhex Dheer + Kordhinta, Qunyar-socodka Badhanka + Saxaafadda, Tallaabooyinka Dambe + Safafka, Jilbaha Jilbaha Sare, Tallaabooyinka La Marayo, Riix + Kordhinta.

12. Saameyn Yar oo No-Jump Caloosha Dhimista Shaqada

Tababbarka yar ee saameynta yar waxaa ku jira 10 jimicsi oo aad sameyn doontid 50 ilbiriqsi + 10 ilbiriqsiyo jebin ah. Barnaamijku wuxuu siinayaa codka jirka oo dhan, laakiin gaar ahaan tayo ahaan wuu shaqeyn doonaa muruqyada asaasiga ah.

Layli: Sambabaha Warrior, Ciribta Taabashada + Dabaqa Dhulka ee Jilbaha Sare + Kick, Socda Down + Side Star, Torso Maroojin + Jilib, Tricep Push Ups to Cobra, Baaskiil Crunches, Dhabarka Bow Bow, Flutterkicks + Leg Lulls, Leg Cross Bridges.

13. Tababbarka Tababbarka Wadnaha ee 'HIIT Cardio'

Tababarkan saamaynta hoose ee TABATA waxaa ku jira wadar ahaan kaliya 4 jimicsi. Jimicsi kasta waxaa lagu sameeyaa 4 nooc sida ku xusan qorshaha 20 ilbiriqsi oo shaqo ah - 10 ilbiriqsiyo nasasho ah.

Leyl: Walkdown Push Ups, squats + Licks, jiido tallaabada dambe, 3 feedh + 2 jiido Jilib sare

14. Tababbarka Tababbarka Wadnaha ee Wadnaha oo Khafiifa

Tababarkan waxaa ka mid ah Jimicsiyada saamaynta yar ee 9, kaasoo soconaya 50 ilbiriqsi. Jimicsiyadu si dhakhso leh ayey isugu guuleystaan ​​midba midka kale, inta udhaxeysa hababku uma dhowa faragelin.

Layli: Jilbaha Sare + Riixida, Burburka Degan, Fadhiga Dhinacyada + Wareegyada, Qallooca Jirka + Muruqyada, Talaabooyinka Lateral Low + Lunges Curty, Joogtada Crisscross Crunch + squats, squats + pull, lunges + 4 rotations.

FitnessBlender jimicsi saameyn hooseeya ee miiska

Si laguugu sahlo, adiga oo ku siinaya dhammaan tababarka qaab miis ah. Fasallada jadwalka ku jira waa isla sidii ay kor ku soo bandhigeen.

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iibinaysaa		Kululee
1Kaamka Bootka Bilowga ah, Kaarka Wadnaha oo Yarhoose22 min115-1842maya
2Tababbarka Wadnaha ee Saamaynta Yar Yar ee Bilowgajirka oo dhan27 min120-2432Haa
3Tababbarka Bilowga Saameynta Yar ee Cardiojirka oo dhan27 min122-2252Haa
4Tababbarka Wadnaha ee Saamaynta Yar Yar ee Bilowgahoose30 min.210-3302maya
5Tababbarka Jir-dhiska Wadnaha ee Jirkajirka oo dhan22 min84-1683maya
6Shaqada Guryaha Wadnaha ee Dabeecadda Degganjirka oo dhan22 min132-2983maya
7Wadarta Tabar-qaadashada Jilicsan ee Wadnahahoose30 min.150-2703Haa
8Jimicsiga Wadnaha ee Wadnaha oo Yarjirka oo dhan30 min.155-2483Haa
9Xerada Kaameerka ee Kaalinta Carlorie-Blue Low Impactjirka oo dhan33 min221-3863maya
10Si fudud ugulaabashada Jilbaha KickboxingKOR10 min.45-722maya
11Bilowga Saameynta Yar ee Cardio No Boodkajirka oo dhan10 min.43-692maya
12Saameyn Yar oo No-Jump Caloosha DuuggaKOR10 min.40-802maya
13Tababbarka Tababbarka Wadnaha ee 'HIIT Cardio'jirka oo dhan10 min.35-782maya
14Tababbarka Wadnaha ee Wadnaha oo Khafiifajirka oo dhan10 min.45-723maya

Haddii aad rabto inaad fududeyso hawsha, waxaad isku dari kartaa jimicsiga wadnaha ee saameynta yar iyo tababarka xoogga. Tusaale ahaan, fiiri aruurintayada barnaamijyada korontada oo leh dumbbells dhammaan heerarka jirdhiska:

Iskuursi la'aan, Kuwa bilowga ah, tababarka wadnaha ee Cardiout saameynkiisa hooseeya

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