Contents
- 8 saameyn jimicsi wadnaha ah oo ka timid HASfit
- 1. 15 Min Aerobics Impact Low for bilowga ah (105-210 kalori)
- 2. 20 Min Tababbarka Tababbarka Wadnaha ee bilowga ah (105-210 kalori)
- 3. Tababbarka Wadnaha ee Dareenka 20 Daqiiqada Yar (75-150 kaloori)
- 4. 25 Min Tababbarka Tababbarka Wadnaha ee bilowga ah (140-300 kalori)
- 5. 30 Min Tababbarka Tababbarka Wadnaha ee bilowga ah (160-320 kalori)
- 6. 30 Min Cardio Can Impact bilowga ah & Dadka si fudud u caajisa (190-380 kaloori)
- 7. 35 Min Low Impact Impact Cardio ee Bilowga (215-430 kcal)
- 8. 35 Min Joogtada Joogtada ah & Cardio Impact Low for bilowga ah (160-320 kalori)
Kaliya bilaw tababarka iyo raadinta Tababbarka wadnaha ee saamaynta yar? Waxaan kuu soo bandhigeynaa 8 fiidiyow oo aerobic ah oo ammaan ah oo ka socda HASfit oo aan boodbood iyo naxdin lahayn! Jimicsigu wuxuu soconayaa 15 illaa 30 daqiiqo oo ku habboon xitaa kuwa aan waligood jimicsiga ku jirin.
Tababarayaasha HASfit Joshua iyo Claudia waxay bixiyaan barnaamijyo wax ku ool ah gubida iyo jir-dhiska. Fasallada waxaad u baahan doontaa laba dumbbells oo fudud (0.5-1.5 kg) ama dhalooyinka biyaha. Caadi ahaan, fasalladu waxay isku daraan laylisyada wadnaha iyo jimicsiga muruqyada. Tababbarka xawaaraha jimicsiga, taas oo macnaheedu yahay inaad si wax ku ool ah uga shaqeyn doontid luminta dufanka.
Joshua iyo Claudia ayaa bixiya 2 xulasho jimicsi: xulasho aad u daran oo ka daran. Dooro wax ka beddelka ku saleysan awoodahaaga. Sharaxaadda tababarka ayaa lagu caddeeyay tirada ugu dhow ee kalooriyada gubtay intii lagu jiray fasalka. Fiidiyowyada qaarkood malaha kuleyl ama qabow, markaa hubi inaad iskudaydid naftaada.
- Kululee: https://youtu.be/lrecexMFCQU
- Garaac: https://youtu.be/TcSUK-whh_g
8 saameyn jimicsi wadnaha ah oo ka timid HASfit
1. 15 Min Aerobics Impact Low for bilowga ah (105-210 kalori)
Samee jimicsi adiga oo aan kululayn iyo qaboojin. Barnaamijka waxaa ku jira 2 wareeg oo jimicsi ah 40 ilbiriqsi:
- Jukesyada dambe / Tallaabooyinka Dhinaca
- 1,2,3,4
- Wall Climbers / w / o U bood
- Qolka Nasashada ee Dambe + Curl / Dib u laabo + Curls
- Jacks boodaya / Butt Kick Jacks
- Taabasho Faraha / Jilbaha
- Meelaha Jilibka Sare
- Boodboodka Darbiga Riix Kordhinta / Toosan
- Xaglo-xoqe + Xaabo Qoryo / Qoryo Xaabo
2. 20 Min Tababbarka Tababbarka Wadnaha ee bilowga ah (105-210 kalori)
Tababbarka wadnahaan waa mid ka mid ah Yashuuca, waxaa ku jira oo keliya jimicsi aan dhib lahayn. Barnaamijku wuxuu ka kooban yahay 2 wareeg oo jimicsi ah:
- Derbiga Korantada
- Orodyahannada 'Squat Runner'
- Laadka Hore + Punch
- Laab-dul-saftay Seesaw
- Isku Shaandhayn Dhinac ilaa Dhinac ah
- Swing ka dambeeya
- Riixitaanka Wall Wall Ball
- Jilbaha
- Juke dambe
- Skier Skier
- Kadaloog iyo jiid
- Feedhka dhinac ilaa dhinac ah
3. Tababbarka Wadnaha ee Dareenka 20 Daqiiqada Yar (75-150 kaloori)
Kuleylinta + xajinta + wareega 1 ee jimicsiga muddo 45 ilbiriqsi ah:
- Feedh sare + ku orod Meel / feedh sare
- Horor & Dib Hops / 1,2,3,4
- Laablaab Seesaw
- Kadalooto + xusulka jilibka / xusulka jilibka
- Skiers Sings
- Jilbaha dambe ee sare ee Plank Walk + Pushup / No Pushup
- Lugta Sare ee Pulldown / Jilibka Sare ee Pulldown
- Saxaafadda Sare ee Seesaw
- Isku-shaandhaynta dhinaca / Juke dambe
- Calaamadaha Diagonal
4. 25 Min Tababbarka Tababbarka Wadnaha ee bilowga ah (140-300 kalori)
Kani waa isla fiidiyowga lambar 4, kaliya jimicsi ku celceli 2 wareeg mana ahan wax ciriiri ah.
5. 30 Min Tababbarka Tababbarka Wadnaha ee bilowga ah (160-320 kalori)
Kuleylinta + xajin + 2 wareeg oo jimicsi ah 45 ilbidhiqsi:
- Isu ururin Laab + Ku ordo Meel / Maarso
- Juke Lateral / Dhinac ilaa Dhinac
- Seesaw Gacan Qaadashada
- Kadalooto + Koobka hore & feedhka / Lugta hore & feedhka
- Janjeeri Riix + 4 Buuraleyda Buurta / Darbiga
- Ka Fuulo / Ka Fuula Hoolka
- Dhinac Kordhinta + Lug Laad / Dhinac Kordhin
- Ovrhd Posterior Swing / Isbarbardhiga
- Laad Jacks Butt
- Burpee / Jaangooyo wax laga beddelay
6. 30 Min Cardio Can Impact bilowga ah & Dadka si fudud u caajisa (190-380 kaloori)
Tani mar kale waa isku duwidda fiidiyowyo dhowr ah: Maya 4 + Maya 5.
7. 35 Min Low Impact Impact Cardio ee Bilowga (215-430 kcal)
Isku-diiran + xajin + 1 wareega wadnaha ah:
- Dhinac ilaa Feedh + Garaaca Wadnaha / Wadne garaac la'aan
- Laadadka Badbaadada ah ee Kacsan + Hor Iibinta Hal Gacan
- Seesaw Riix jiid
- Kici Dhinac + Koritaanka Jilibka Sare / Kici Dhinac + Maarso
- 4 feedh + 2 wiishyo gadaal ah
- Qolka Nasashada Dib Loogu Noqdo + Kala-Bixinta Kala-Jaban
- Gidaarka Plyo Riix
- Tallaabada Lateral jiidaya / Dhinac-ilaa-dhinac
- Skater Xawaare Sare / Sare
- Kick istaag iyo Jilib / Jilib Kici
8. 35 Min Joogtada Joogtada ah & Cardio Impact Low for bilowga ah (160-320 kalori)
Tababbarka waxaa ka mid ah kuleylinta, isku-xirnaanta, wadnaha-qeyb (fiidiyow # 5) iyo jimicsi loogu talagalay caloosha oo laga sameeyo meel taagan:
- Nordic Skiers / miisaan la'aan
- Qallooca + Lugta Lugta Toosan / + Laad Joog ah
- Qaansada Kordhinta / Miisaan la'aan
- Qaloocan Taagan / Miisaan La'aan
- Mashiinka Dabaysha / aan Miisaan lahayn
- Cuncun Dhinac Taagan
- Wareegto Subax Wanaagsan
- Suulka Taabashada / Taabashada Jilibka
- Wareegyada Uli / Miisaan la'aan
- Cidhiidhinta Cunista Qaadista
Tababar si badbaado leh, hufan oo raaxo leh! Barnaamijyo balaaran oo websaydh ah GoodLooker.Ru waxay ka caawin doontaa qof walba inuu helo barnaamij ay jecel yihiin kuwa bilowga ah iyo kuwa horumarsanba.
Waa inuu arko:
- 14 saameyn jimicsi wadnaha ah oo ka socota FitnessBlender ee bilowga
- Tababbarka HASfit: ee loogu talagalay dadka waayeelka ah ee qaba dhaawacyo iyo xanuun ku dhaca qaybaha kala duwan ee jirka
- Top 10 saamaynta hoose ee fiidiyowga ee dhibaatooyinka
Kuwa bilowga ah, tababarka wadnaha ee 'Cardiout' oo leh tabo yar