Tababbarka Bilowga Bunny Slope: iskuxirka 2 bilood ee bilowga ah ee ka socda Suski Lite

Haddii aad bilaabayso inaad sameyso jimicsiga guriga oo aad doorato barnaamij fudud oo loogu talagalay dadka bilowga ah, iskuday qaabka loo diyaariyey ee ka socda iftiinka Suski Tababbarka Bilowga Bunny Slope. Koorsadan 9-usbuuc ee jimicsiga saamaynta yar ee bilowga ah, oo lagu bixiyo bilaash kanaalka youtube-ka ee ZuzkaLight.

Qeexitaanka barnaamijka Bunny Slope oo ka yimid Suski light

Iftiinka Zuzka (mid ka mid ah khabiirka ugu caansan jimicsiga guriga), inta badan waxay bixisaa jimicsi saameyn xoog leh. Laakiin waxaa jira Suzanny isku-dhafan oo wax ku ool ah oo kuu oggolaanaya inaad ku tababarto guriga xitaa kuwa bilowga ah. Casharada ku saabsan Tababarka Bilowga Bunny Slope, uma baahnid khibrad tababar. Dhismuhu wuxuu ka kooban yahay fasalada saamaynta yar ee fududtaasi waxay kaa caawinaysaa inaad lumiso miisaanka oo aad ka takhalusto meelaha dhibaatada ka jirto. Barnaamijku sidoo kale waa ku habboon yahay dadka miisaanka culus iyo dadka ku nool nolol deggan.

Dhabdhaca Bunny Complex ayaa soo jeedinaya kororka sii kordhaya ee kakanaanta. Waxaad ku bilaabaneysaa layliga ugu fudud, laakiin markii aad sii korodho xooggaaga jir ahaaneed iyo fasallada adkaysigu way sii dhib badnaan doonaan. 9 usbuuc gudahood waxaad jimicsiga ku celin doontaa dhowr jeer, taasi waxay kaa caawin doontaa inaad la qabsatid culeyska iyo inaad la socoto horumarkooda.

Guud ahaan, barnaamijka ayaa lagu daray 20 jimicsi gaagaaban 15-25 daqiiqo. Barnaamijku kuma lug laha maalmo nasasho, waad samayn doontaa maalin kasta! Laakiin ha ka welwelin Iftiinka Zuzka wuxuu adeegsadaa culeys dabacsan, kaas oo kaa caawin doona inaad iska ilaaliso isku ekeysiinta. Jimicsiga maalinlaha ah wuxuu noqon doonaa mid aad waxtar u leh si loo gaaro natiijooyin tayo sare leh 2 bilood oo tababar ah. Sababtoo ah kakanaanta Bunny Slope, waxaad u abuuri doontaa aasaas adag guulo ganacsi oo dheeraad ah.

Faa'iidooyinka barnaamijka:

• Kufiican kuwa bilowga ah iyo kuwa fasax dheer ku qaatay jimicsiga.
• Shaqada waqti gaaban (15-25 daqiiqo).
• Barnaamijku wuxuu ku socdaa kakanaanta (laga bilaabo fiidiyowyada fudud ilaa kan ka adag).
• Saameynta jimicsiga ee hooseeya iyada oo aan la boodin.
• Waxaa jira kalandar diyaar ah 2 bilood.
• Barnaamijka waxaa ku jira 20 fiidiyow oo kala duwan.
• Dhismuhu wuxuu kaa caawin doonaa inaad u diyaar garowdo tababar aad u daran.

Fasallada waxaad u baahan doontaa qalab dheeri ah: dumbbells 1-2 kg, fitball (fiidiyowyada qaarkood), kooxda jir dhiska (fiidiyowyada dambe ee bisha labaad). Zuzka waxay kugula talineysaa inaad si tartiib tartiib ah u kordhiso culeyska culeyska markaad ku sii socoto barnaamijka, waxay kaa caawin doontaa inaad wax badan ka gaarto dugsiga.

Zuzanna waxay u oggolaaneysaa fasallada iyada oo aan la kululeynin, laakiin xusuusnow, tayada diirimaad diirran ka hor tababarka weligeed ma badna. Jimicsi kadib, ha ilaawin inaad kala bixisid oo nasatid murqaha jimicsiga kadib.

Is-kululee jimicsi ka hor:

Kala bixinta jimicsiga kadib:

Haddii aad iska qorto bogga rasmiga ah ee Suski light, way sahlanaan doontaa in lala socdo kooda horumarka xagga tababarka. Zuzanna waxay ku siineysaa inaad sameyso waxqabadkooda kulan kasta ka dib: tirada ku celcelinta or waqtiga tagey , iyadoo kuxiran tababarka gaarka ah. Boggeeda waxaa ku yaal miis gaar ah oo sameeyay dhammaan qiimaha la rabay. Tani waxay kuu oggolaaneysaa inaad si cad u ilaaliso natiijooyinkaaga.

• Tababbarka waqtiga ugu yar: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Leyli jimicsiga ugu badnaan ah: # 4, # 5, # 6, # 14, # 15, # 16

La socodka joogtada ah ee natiijooyinkaaga waxay kaa caawineysaa inaad ka fogaato fadhiidnimada jimicsigaaga iyo inaad si joogto ah horumar u sameyso. Intaa waxaa dheer, waxay kaa dhigeysaa inaad ku dadaasho ugu badnaan, taas oo iska cad, inay wax badan ku kordhiso degdeg ah gaaritaanka yoolka. Laakiin waxaad raaci kartaa fiidiyow adiga oo aan xisaabta ku darsan. Sidoo kale fiiri: Bilowga Qalabsan ee ka socda Suski light heerarka hoose iyo sare.

Tababbarka Bilowga Bunny Slope: dhammaan fiidiyowyada

1. Tababbarka Jaban Bunny # 1 (22 daqiiqo)

Qalabka: dumbbells.

• Badhida & Lugaha (Ballerina Jilibka kor u x 20 reps, Ballerina jilibka ilaa dhabarka x 20 lugta wiishka, Lugta Lugta hore ilaa suulka hore tubbada x 2x)
• Gacmaha, Garbaha, iyo Dhabarka (Miisaanka Miisaanka leh ee Bunny x 20, x 20 Safka Tooska ah, Laabista Safka x20)
• Abs (Taakulo Fadhiisasho Jilib I x x 20, Wag dabada ilaa Lugaha la dheereeyo dhinacyada kala ah x 20, Baaskiil x 20, Miisaanka Sare ee Burbur x 20)

2. Tababbarka Jaban Bunny # 2 (25 daqiiqo)

Qalabka: dumbbells, kursi.

• Badhida & Lugaha (dhinaca u laabo x 20 si ay u foorarsato, ciribta Deadlift kor u qaad x 20 x 15/15 Fadhiga Fadhiga, Dhimashada, Side lunge x 20 talantaalli ah)
• Dhabarka, garbaha iyo gacmaha (Ku laabashada kor u qaadida x 10, x 20 feerka xajmiga ah, safka jilibka x 20/20, laabta riix x 20)
• Abs (x20 Maqas, gudaha iyo dibedda x20 jilbaha, Jilibku haynta x 20 tirin kasta oo lugta ah, kor u qaad xusulka plank x20)

3. Tababbarka Jaban Bunny # 3 (20 daqiiqo)

Qalabka: dumbbells, fitball.

• Sumo squat x 20
• Hore & Dib u 10/10 weyso kor
• Buundada x 20
• Clams x 20/20
• Bicep curls kubbadda swiss x 20
• DB xagal kor u qaadista kubbadda swis 10/10
• Kordhinta Tricep x 15
• Daadinta DB waxay sare u qaadeysaa x V 10/10
• Superman wuxuu qaadaa 20 alt.
• Kubbadda Iswiiska ee Swiss waxay dhaaftay x 20
• Kubadda u dhaaf x 10
• Jilib jilibka oo kor loogu qaado eyga shimbiruhu x 20 alt

4. Tababbarka Boobka Duugga # 4 (17 daqiiqo)

Qalabka: dumbbells.

• Miisaanka culus ee loo yaqaan 'curtsy lunge lunge' oo loogu talagalay kubka oo kor loo qaado 10/10
• Mid ka mid ah buundada lugta ee masaxa Muraayadda 10/10
• Maqasyada Horizontal x 20
• Hal lug oo jilib jilicsan riix x10 alt
• Balanbaalis x 10

5. Tababbarka Jaban Bunny # 5 (19 daqiiqo)

Qalabka: dumbbells.

• Cidhibti ayaa kor u qaaday Sumo Squat x 10/10
• Dhinac ilaa Dhinac squat x 12
• Dhimasho ku socota DB kor u qaad x10
• Qorsheyso x 10
• godan si loo daboolo jilibka x10

6. Tababbarka Jaban Bunny # 6 (17 daqiiqo)

Qalabka: dumbbells.

• Jiifso & foorari kor u riix saxaafadda x 12 alt.
• Hore / gadaal qadada leh DB curl x 5/5
• Jilbaha oo ciribta loo qaado (x5) ilaa jilbaha loo riixo x 6 nooc
• Jilbaha jilbaha lugta wiishka x 10/10
• Garabka Wiishka (x5) / Badhanka wiishka (x5) x 5 nooc

7. Tababbarka Jaban Bunny # 7 (16 daqiiqo)

Qalabka: looma baahna.

• Buundada x 20
• Dabaasha x 10 (wiishka laabta, hal lug wiish)
• Gudaha iyo dibedda buundada x 20
• Cidhibta anqawga iskutallaabteeda kor ayuu u kacaa 20/20
• Hal Buundo oo bir ah oo leh jilib xiiran x 20
• Wag lugta dabadu waxay qaaddaa x 20
• Cudurka Side x 20/20
• Qorshee ilaa jilibka riix ilaa x 10

8. Tababbarka Jaban Bunny # 8 (22 daqiiqo)

Qalabka: dumbbells.

• Lugta wiishka wiish x 20
• Jilibka tallaabada tallaabada tallaabada ah ee jilbaha kor u qaad ilaa x 10/10
• Bawdada gudaha waxay qaaddaa x 20/20
• Kordhinta lugta qolofka Clam x 20/20
• Xirmooyinka jilibka Plank x 20

9. Tababbarka Jaban Bunny # 9 (24 daqiiqo)

Qalabka: dumbbells.

• Jilibka qadada hore kor u qaad x 10/10
• Wiishka dhinta / hore u qaad / squat & riix x 10
• Lugta Gaaban ee Jilibka oo qaata x 20 + 10 x qadada taagan (ku celi lugta kale)
• Dumbbell V-kor u qaad buundada x 20
• Miisaan culus oo culeys-iskutallaab ah x 20

10. Tababbarka Jaban Bunny # 10 (20 daqiiqo)

Qalabka: dumbbells, fitball.

• Dhimasho si aad ugu fadhiisato kubbadaha dusha sare ee x 15
• Safka DB x 15
• Riix x 15
• Balanbaalis Lugyada Wiishka x 15
• Saxaafadda xabadka x 15
• Sinta miisaanka leh waxay kordhisaa x 15
• Criss Cross crunch crunch x 16

11. Tababbarka Boobka Duugga # 11 (21 daqiiqo)

Qalabka: fitball.

• Goobo goobaabin leh kubbadda Switzerland x 10
• Faraha taagan wuxuu taabanayaa x 10/10
• Kordhinta Dambe x 10
• Riix Ups x 10
• Isboortiga Kubadda Iswiiska ayaa ka sarreysa x 10 alt.
• Kubbadda cagta Swiss muruq x 10

12. Tababbarka Bunny Slope # 12 (19 daqiiqo)

Qalabka: dumbbells, fitball.

• V - tallaabo isugeyn leh curl / Deadlift x 10
• Jilib jilibka kor loogu qaado garabka saxaafadda x 20
• Jilbaha dhabarka u jilbo 20/20 (glutes)
• Safaf isku mid ah kubbadda jimicsiga x 10
• Lasoco Riix jimicsi kubbada jimicsiga x 10

13. Tababbarka Jaban Bunny # 13 (19 daqiiqo)

Qalabka: dumbbells, fitball.

• Miisaanka Curtsy lunge lugta wiish x 10 alt.
• Miisaanka Sumo ee loo yaqaan 'Sumo Squat' oo leh curl si kor loogu qaado dhinac dambe x 10
• Balanbaalis lugaha kor u qaad si aad ugu riixdo kubbada jimicsiga x 10
• Sinta sare u qaad si aad u cadaadiso laabta feedhka jimicsiga x 10
• Lugta suulka taabashada x 10

14. Tababbarka Jaban Bunny # 14 (18 daqiiqo)

Qalabka: looma baahna.

• Lugta wiishka wiish x 12
• Sinta ayaa kor u qaadaysa x 20 + 20 xagga sare
• Lugta taakuleynta lugaha taageerta wiishka 10/10
• Jilib riix riix x 10
• Kordhinta lugaha ilaa loox sare x10 / 10

15. Tababbarka Jaban Bunny # 15 (19 daqiiqo)

Qalabka: dumbbells.

• Dhinac ilaa Dhinac kadaloob leh cidhibna kor u qaad 10 x
• Qadada dhinaca oo foorariaysa safka 10aad ee x XNUMX
• Xididdada jilibka ee loo yaqaan 'Plank jilibka' waxay kor u riixdaa x 10 lugaha oo is beddelaya
• Dib u noqoshada x 10
• Sit Ups Rocky x 10

16. Tababbarka Jaban Bunny # 16 (17 daqiiqo)

Qalabka: faashad caag taam ah.

• Tallaabada dhinac ilaa dhinac ah oo leh xarkaha x 12
• Riix ilaa Plank x 10 v tallaabada
• Lugta jiifka waxay kor u qaadeysaa awoodda korontada 20/20
• Maqas Horizontal x 20
• Si kor loogu qaado afduubka Hip press x 20

17. Tababbarka Jaban Bunny # 17 (22 daqiiqo)

Qalabka: faashad jilicsan, dumbbells.

• Dhimashada qadada dhinaceeda x 20 alt.
• Clams leh xoog band x 20/20
• Hal Lug oo jilib jilicsan riix x 10/10
• Wiishka Bawdada Gudaha leh Aaladda Awoodda 20/20

18. Tababbarka Jaban Bunny # 18 (19 daqiiqo)

Qalabka: band jimicsiga, dumbbells, fitball.

• Wiishka dhinta ilaa ciribta kor loo qaado x 15
• Hoolka Tayada 15/15
• Sumo squat x 15
• Safafka Qorshayaasha Taageerada Hip x 20 alt. - jeexjeexay
• Dummbell V-kor u qaad Hip Raise jimicsiga kubbadda x 20 - kor loo taagay
• Qalalaasaha Criss miisaanka culus ee jimicsiga kubbadda x 20 alt.
• Kubadda u dhaaf x 10
• Jilbaha oo Jilbaha u kiciya ayaa leh Power band x 15/15
• Clams leh Power Band x 20/20 (wiish jilibka)
• Sinta Lugta leh ee Wide Lugta leh leh korna u qaad xoog xoog leh oo miisaankeedu fadhiyo x 20

19. Tababbarka Jaban Bunny # 19 (14 daqiiqo)

Qalabka: faashad jilicsan, dumbbells.

• Lugaha ayaa kor u qaadaya (x3) dhinac dhinac u fadhiisanaya (x3) oo leh awood xoog leh x 10 nooc
• Dib u laabashada x 15
• Hore / gadaal gadaal u ah 10/10
• Kadaloobi oo taabo x 15
• Riix kor / 3 dhibic jilbaha x 10 alt. lugaha
• Isku dhufashada dhinac-jilicda 10/10
• Si loo miisaamo Hip Raise x 15 taabashada ciribta

20. Tababbarka Jaban Bunny # 20 (23 daqiiqo)

Qalabka: dumbbells.

• Cursy Lunge ilaa squat x 20 alt
• Qolka Nasashada ee Laab Laabashada X 20 alt
• Isu dheelitirka kadaloobka si aad kor ugu riixdo x 20 alt.
• Jilibka Santana Riix Up x 10
• Maqasyada Hollow (x3) Lugaha Isgoysyada Lift x 20

If waxaad tahay qof bilow ah, waxaa lagugula talinayaa inaad fiiro gaar ah u yeelato barnaamijyada soo socda:

• Bilowga dhabta ah: 8-usbuuc oo jimicsi ah oo loogu talagalay dadka bilowga ah
• YOUv2 oo ka socota Leandro Carvalho: waa barnaamij weyn oo loogu talagalay kuwa bilowga ah!
• 14 saameyn jimicsi wadnaha ah oo ka socota FitnessBlender ee bilowga

Barnaamij diyaar ah Kuwa bilowga ah Si aad u lumiso miisaan