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BeFit In 30 Shaqooyinka Xad-dhaafka ah waa isku-dhafan tababbarka bareeg ah oo leh dumbbells la abuuray si loo yareeyo miisaanka iyo kor u qaadida tayada jirka. Barnaamijku gabi ahaanba waa bilaash waxaana si xor ah looga heli karaa Youtube.
Qeexitaanka barnaamijka BeFit 30 Shaqooyin Xad dhaaf ah
Barnaamijka waxaa soo diyaariyay bogga jimicsiga gaar ahaan BeFit si loo hagaajiyo sawirkaaga loona hagaajiyo tayada jirka. Dhismuhu wuxuu kakooban yahay tababar bareeg ah oo xooga saaraya horumarinta xoog, kacsanaan iyo adkaysi. Waxaad gubi doontaa baruurta, waxaad xoojin doontaa muruqyada, waxaadna jirka u yeeri doontaa jimicsi daqiiqado ah oo bilaash ah 20.
Fasallada waxaa wax ka dhiga khabiiro jimicsi iyo tababarayaal shahaado haysta Scott Herman iyo Susan Becraft. Iyagaa kugu hagaya adiga barnaamij saddex bilood ah leh jadwalka tababarka la diyaariyey. 90 maalmood waxaad awoodi doontaa inaad lumiso miisaankaaga, aad gubto dufanka jirka, inaad dedejiso dheef-shiid kiimikaadka isla markaana aad hesho natiijooyin wanaagsan. 30-kii maalmoodba heerka dhibku ka socdo koorsada ayaa sare u kici doonta, sidaa darteed waad horumari doontaa oo waxaad hagaajin doontaa jir ahaantaada.
Gub ilaa Beat: 12 jimicsi gaagaaban oo loogu talagalay jirka oo buuxa BeFit
Dhismaha waxaa lagu dhisay isku-darka jimicsiga jimicsiga iyo xoogga. Isku-darka BeFit In 30 Shaqooyinka Xaddidan waxaa ka mid ah fiidiyowyo 9 oo kala duwan: saddex heer kasta ah. Dhamaan jimicsiga wuxuu soconayaa ilaa 20 daqiiqo. Jimicsiyada waxaad u baahan doontaa dumbbells, dooro culeys ku saleysan awooddooda laga bilaabo 1.5 kg iyo wixii ka sareeya. Barnaamijka ka socda BeFit ee ku habboon heer dhexe iyo wixii ka sareeya.
BeFit In 30 Shaqooyinka Xad dhaafka ah waa jimicsiyo adag oo adag layliyo caan ah oo caan ah, halka waqti yar. Xaqiiqdii in yar ayaa maamuli doonta 90 maalmood, laakiin beddel ahaan, fasalladani waxay kugu habboonaan doonaan adiga. Tababbarayaasha Scott iyo Susan looma yeedhi karo kuwa keli dhiirrigeliyeyaasha ah, laakiin si hufan ayey u gutaan shaqadooda.
Iskuxirka BeFit 30 Shaqooyin Xad dhaaf ah
Jadwalka kalandarka ama fasalada ayaa cabiraya inaad tabobari doontid 4 jeer usbuucii. Haddii aadan qorsheyneynin inaad raacdo barnaamijka 3 bilood, waxaad dooran kartaa cashar gooni ah, iyadoo kuxiran baahidaada. Waxaan kuu soo bandhigeynaa sharaxaadda dhammaan sagaalka fiidiyow, oo ay kujireen dabcan BeFit 30 Shaqooyin Xad dhaaf ah.
Kulan kasta wuxuu ku lug leeyahay dhowr wareeg oo jimicsi ah, Layligu wuxuu socdaa 60 ilbidhiqsi oo lama soo celiyo. Xitaa tababarka iyada oo diirada la saarayo aag dhibaato gaar ah oo badanaa ku lug leh jirka oo dhan.
Heerka koowaad (Heerka 1)
1. Wadarta Jimicsiga Miisaanka Jirka
Waqti tababarka wadnaha in la gubo baruurta lana kordhiyo adkeysiga. Waxaa ku jira 3 wareeg oo 3 jimicsi midkiiba, ku naso inta udhaxeysa jimicsiyada - 30 ilbiriqsi. Seddex wareeg ka dib adiga oo ku sugaya 2 jimicsi oo gunno ah muruqyada caloosha. Tirakoobka looma baahna.
Jimicsiyada: Jilbaha sare, Joodooyinka lagu boodboodo, Burpees, Skaters, squat, Hop, Suul booda, Heisman, Cagaha Kulul, Buurta Fuula, Baaskiiladaha, Masaxayaasha Dabaqa.
2. Dufan gubasho iyo jimicsi Abs
Tababarka dufanka gubanaya iyo xoojinta murqaha caloosha. Waxaa ku jira 4 wareeg oo ah 3 jimicsi mid kasta oo leh 30-ilbiriqsi oo nasasho ah inta udhaxeysa layliyada. Waxaad ku samayn doontaa xulashooyin jimicsi oo kala duwan qolofka: istaaga, dhabarka u jiifa, booska baarka. Waxaad ubaahantahay labalaab dumbbells.
Jimicsiyada: Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, Lateral Shuffle, squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Baaskiillada, Taayirada Flips, Qorshooyinka Dibedda Jilibka Dibadda, Miisaska Sare .
3. Lug, bowdyo iyo badhito jimicsi
Barnaamijka xoogga la saarayo jirka hoose: lugaha, bowdyaha iyo badhida. Intaa waxaa sii dheer ku lug lahaanshaha jirkaaga sare iyo xudunta. Kalfadhigu wuxuu ka koobnaan doonaa 3 wareeg oo ah 3 jimicsi oo kasta oo leh nasasho 30-sekan ah oo udhaxeysa layliyada. Gabagabadii, waxaan ku sugayaa labo jimicsi oo muruqyada caloosha ah. Waxaad ubaahantahay labalaab dumbbells.
Jimicsiyada: Saxaafadda 'Squat Press', Lift Leg-Lift Lift, Leds Over T-Row, Split squat, Bent Over Alternation Row, Lateral squat, Alternating Reverse Lunge, Reverse Fly With Leg Lift, Swimmers, Russian Twists, Alternative Dhibcooyinka Lugta.
Heerka labaad (Heerka 2)
4. Wadarta Jimicsiga Jirka
Fiidiyow la'aan dufanka gubaya iyo horumarka adkeysiga, oo ka kooban jimicsi jimicsi, plyometric iyo jimicsi shaqeynaya jirka oo dhan. Fasalka waxaa ku jira 3 wareeg oo ah 3 jimicsi midkiiba, inta udhaxeysa jimicsiyada waxaa loo malaynayaa inay ku nasanayaan 30 ilbidhiqsi. Tirinti looma baahna.
Jimicsiyada: Boodboodayaasha Skier ee wareegaya, Groiners, Plank Push-Ups, Double Tuck, Drop Shaffle Drop, Hop Hop Tuck, Planks Salutes, Butt Kicks, Cagaha Cagta Oo Deg Deg Ah, Salute Groiners.
5. Tababbarka Qalliinka Cardio Ab
Jimicsi deggan muruqyada aasaasiga ah ee caloosha iyo culeyska dheeriga ah ee qeybta sare ee jirka. Waxaa ku jira 3 wareeg oo ah 3 jimicsi mid kasta oo leh nasasho 30-ilbiriqsi jimicsi kasta ka dib. Saddex wareeg ka dib waxaad heli doontaa 2 jimicsi oo gunno ah. Waxaad ubaahantahay labalaab dumbbells.
Jimicsiga: Triple Kadaloobso w/ Dumbbell, murugeeysan Up ilaa Looxa, Side Crunch, Lateral Leg Touch, Laabta Press, Side V-Ups, Star Lateral Planks, alternating Lug Flys, Triple Crunch, Elbow Plank Hold, Superman.
6. Jimicsiga Jirka Hoose
Barnaamijka oo xooga la saarayo jirka hoose, laakiin sidoo kale waxaad ku lug yeelan doontaa xuddunta, gacmaha iyo garbaha. Waxaa ku jira 4 wareeg oo ah 3 jimicsi midkiiba, inta udhaxeysa jimicsiyada 30 ilbiriqsiyo nasasho. Wareegii ugu dambeeyay si looga shaqeeyo saxaafadda. Waxaad u baahan doontaa labo gambaleel iyo kursi.
Jimicsiga: Front Squat Press, Leg-Lift Lift Lift, Renegade Row, Bulgarian Split Squat, Bridge W / Pull-over, Plank W / Row & Fly, Reverse Lunge, Alternating Lateral Lunge, Alternating Squat, Renegade Freaks, Static 90 Degree Hold, Oblique Swivel.
Heerka saddexaad (Heerka 3)
7. Jimicsi Adag oo Jimicsi gubasho ah
Dhex-dhexaad xoog leh tababarka wadnaha jirka oo dhan oo isticmaala isku-darka waxqabadka, jimicsiga jirka iyo jimicsiga. Kalfadhigu wuxuu ka koobnaan doonaa 3 wareeg, 4 jimicsi midkiiba, inta udhaxeysa jimicsi kasta 15 ilbiriqsi nasasho. Waxaad u baahan doontaa hal dumbbell.
Jimicsiyada: Riix Jeerkisyo, Jump Squat, Jilbaha Sare ee Jilbaha, Burpees Si Aad U Riixdo, Hal Lug Lug, Hal Lug Cagta, Buuraha Buuraha ee Burpees, Plank Tuck-Ins, Jacks Power, Beddelka Kala Beddelka, Plank with Rotation, Sambabaha Jumlada Wareega, Hal Lug Lugood Qabo
8. Tababbarka Awoodda Xad dhaafka ah ee Qaybta Hoose
Barnaamijka dhexgalka oo ku daraya laylisyo xoog leh dumbbell iyo layliyo xoog leh oo loo yaqaan 'plyometric exercises' si kor loogu qaado heerka garaaca wadnaha iyo dufanka gubanaya. Waxaad ka heli doontaa 4 wareeg oo ah 4 jimicsi midkiiba, inta u dhexeysa jimicsi kasta 15 ilbiriqsi naso. Waxa kale oo jira boodbooyin badan sida layligii hore, laakiin waxaa jira layliyo lagu shaqeeyo murqaha. Waxaad ubaahantahay labalaab dumbbells.
Jimicsiyada: Jump Squat, Dumbbell Swing, Jerk, Row, Plank Reraction, Beddelashada Beddelka Qolka Nasashada, Xuduudaha Lateral, Haysashada Labada Dhinac ah, Lugta Lugta ah ee Ka Dambeysa, Buundada Ruushka, Buundooyinka Tuugada, Gargaarka Jump, Sumo Hold.
9. Tababbarka Qalliinka Xad-dhaafka ah ee Wadnaha
Layligani wadnaha wuxuu ku lug leeyahay xoogsaarid shaqada Cora. Leyli jimicsi oo xoog leh, waxaad ku xoojin doontaa muruqyada caloosha jimicsi iyo istaagid iyo sagxad dhulka. Fiidiyowgu wuxuu ka kooban yahay 3 wareeg oo ah 4 jimicsi midkiiba. Inta udhaxeysa jimicsiyada waxay noqon doontaa nasasho 15-ilbiriqsi ah. Waxaad u baahan doontaa hal dumbbell.
Jimicsiyada: Plie Jump Squat, High to Low, Power Up, Power V-Up, Swing 90 Turnes, Jump Side Kick, Walaaq Sambabaha Dheriga, Wareegyada Doomaha, Ruushka, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
Waxaad dooran kartaa fiidiyowyo shaqsiyeed ama waxaad geli kartaa jadwalka. Jimicsi joogto ah oo lala yeesho BeFit In 30 Jimicsi xad dhaaf ah ayaa kaa caawin doonta inaad kuu soo dhowaato foomamka ku habboon.
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Barnaamijka Diyaargarowga, Si aad uhesho murqaha iyo koritaanka murqaha, Leyli dhex-dhexaad ah Oo leh dumbbells