Taxanaha Awoodda Cardio & Xoog: kakooban jimicsi xoog leh oo gaaban oo leh nalka Zuzka

Ma rabtaa inaad miisaankaaga dhinto, adigoo samaynaya kaliya 10-15 daqiiqo maalintii? Waa suurtagal, haddii ay qaadato a tababare Zuzka iftiin. Isku day jimicsiga gaagaaban ee adag ee adag ee jirka oo dhan ZCUT Power Wadnaha & Taxanaha Xoogga.

Sharaxaada barnaamijka ZCUT Power Wadnaha & Taxanaha Xoogga

Zuzka light maaha mid ka mid ah tababarayaasha la yimaada tababar cusub oo asal ah. Barnaamijyadeeda inta badan waxaa ka mid ah jimicsi caadi ah oo la xaqiijiyay, laakiin aad u daran. Zuzanna waxay aasaas u tahay plyometrics duug ah oo wanaagsan, taas oo ka dhigi doonta wadnahaaga inuu garaaco oo si fiican u gubo baruurta. Si aad u dhamaystirto jimicsigeeda xitaa uma baahna fiidiyoow, waxaad ku duubi kartaa nidaamka jimicsiga iyo tirada loo baahan yahay ee soo noqnoqoshada, oo si fudud u fuliso iyada oo aan tixraacin ficilka shaashadda.

ZCUT Power Wadnaha & Taxanaha Xoog - waa iskudhaf ka kooban jimicsi gaaban oo HIIT ah oo loogu talagalay gubida kalooriyooyinka, hoos u dhaca mugga iyo murqaha. Waxaa ka mid ah 2 cashar oo taxana ah: Awoodda Wadnaha (Tababarka wadnaha) iyo Xoogga Awoodda (tababarka miisaanka). Iftiinka Zuzka waa qaab jilicsan oo toos ah, ma yeelan doonto "dhimbiil" iyo dhiirigelin. Tababaraha ayaa bara mid, oo fiidyowgu aad buu u xaddiday qurxinta. Laakiin kuwa jecel jimicsiga gaagaaban ee xoogga leh, halkaasoo daqiiqad kasta loogu talagalay in lagu gaaro natiijada la dejiyay ayaa si fiican ugu habboonaan doonta.

ZCUT Power Taxanaha Wadnaha

Barnaamijka 'ZCUT Power Cardio Series' ee ka socda iftiinka Suski wuxuu ka kooban yahay 12 "tababaro". Tababarka oo leh miisaanka jidhka oo aan lahayn qalab. Hoos waxaa ku qoran gunnooyinka layliyada lagu soo daray tababar kasta:

• Jimicsiga 1 (10 daqiiqo): Time Challenge (50 Burpees Wadar ahaan, 10 Jump Tus, 20 Jump Sambabada, 30 Laad Sare, 40 Jack Laadadka).
• Jimicso maalin kasta. 2 (15 daqiiqo): Time Challenge (10 Maxaabiista Hel Sare u kaca 20 Sumo Kadaloobso booda, 30 Side sambabada booda, 40 Skaters, 50 Pendulums, 60 Sarejilibka Boodada ilaa Plank, 70 Plyo booda).
• Jimicsiga 3 (10 daqiiqo): 10 daqiiqo AMRAP (10 Burpees Bood danbe, 10 baqal laad ah, 20 taabasho Crab Crab, 10 Ab Splitters). Waxaad u baahan doontaa nooc ka mid ah madal aad ku dhex boodi karto (ikhtiyaar ah).
• Jimicsiga 4 (13 daqiiqo): 5 Rounds Tababarka Tabata (180° Burpees, Sambabada bood, kor u riixid, fadhiiso, Sumo Squat Jumps).
• Jimicsiga 5 (10 daqiiqo): Waqtiga Loolanka-4 Wareeg (10 Burpees Bood Ballaaran, 20 Taabasho Kursiga Jilibka Sare ah, 10 Tricep Kursiga Quuska). Fasallada waxaad u baahan doontaa kursi.
• Jimicsiga 6 (10 daqiiqo): 10 daqiiqo Tababarka Dhexdhexaadka ah (Low Jacks Flying Jump Lunges, Side Burpees, Super Heroes).
• Jimicsiga 7 (10 daqiiqo): 10 daqiiqo Tababarka Dhexdhexaadka ah ( Sumo Jump Squat una gudub Caadiga Jump Squat Side Hops, Burpee & Is-rog-rogid & Jilba Hug Buurta fuula, Qoryaha).
• Jimicsiga 8 (15 daqiiqo): Waqtiga Loolanka 3 Wareeg (Burpee oo leh riix sare oo Raked Up 20 Jump Lunges, 20 Jump Squats).
• Jimicsiga 9 (12 daqiiqo): Waqtiga Loolanka 2 Wareeg ee (20 Jump Squats & Lugaha Kor u qaadaya, Jilibka Jilbaha 20, 20 Ka Bood Sambabada Laad 20 Dabaqle oo Loox boodboodo, 20 Surfers).
• Jimicsiga 10 (12 daqiiqo): Waqtiga Loolanka 2 Wareeg (10 Tartan 180° Burpees, 20 Low Jacks, 20 Baaskiil).
• Jimicsiga 11 (14 daqiiqo): Waqtiga Loolanka 3 Wareeg (10 jilba sare & riix Ups, 10 Burpees nus, 10 dhinaca sambabada & jilibka Ups, 20 dhinaca sambabada boodbooda, 20 Pike Hops).
• Jimicsiga 12 (14 daqiiqo): Waqtiga Loolanka 2 Wareeg (10 Side Hops & 1 Tartan Burpee, 20 Fudud Buureed & Laad 10 Pike Jump & Kor U Qaadista Lugaha Dhinac).

Dhammaan jimicsiyadu aad bay isugu eg yihiin midba midka kale. Iftiinka Zuzka waxaa ka mid ah plyometric, aerobic iyo jimicsi shaqo, sida riix-UPS, boodboodka, sambabada, burpees, jimicsiga jilif, iwm. Naftaada fiidiyowga "waqtiga jimicsiga" wax yar ayuu soconayaa: marka hore, Zuzanna waxay sharraxaysaa mabda'a jimicsiga iyo farsamada saxda ah. Mustaqbalka qaybtan waa laga boodi karaa.

ZCUT Taxanaha Xoogga Awoodda

Barnaamijka ZCUT Taxanaha Xoogga Awoodda Ka Suski Lite sidoo kale waxaa ku jira 12 " jimicsiyada jimicsiga ". Dhammaan casharrada waxaad u baahan doontaa labo ka mid ah dumbbells (2 kgFiidiyowyada qaarkood, waxaad sidoo kale u baahan doontaa kursi (waxaad isticmaali kartaa madal tallaabo ah). Hoos waxaa ku qoran gunnooyinka layliyada lagu soo daray tababar kasta:

• Jimicsiga 1 (11 daqiiqo):Time Challenge 2 Rounds (10 nin-sameeyayaal, 10 Afar-dhibcood oo feedh ah, 100 dhinaca Hops ah, 50 Squats miisaan leh).
• Jimicsiga 2 (11 daqiiqo):Time Loolanka-4 wareeg (10 Sanbabada Hore-u-socota, 10 Santana riix Ups, 10 Burpees tartanka).
• Jimicsiga 3 (15 daqiiqo):Time Caqabad - 4 Rounds (10 dusha sare Mareegaha Squat, 10 Side Burpees & riix Ups, 10 Pike Press Tucks, 10 Lunge & Twists).
• Jimicsiga 4 (13 daqiiqo):Time Challenge 3 Rounds (10 Baastoolad oo Miisan leh, 10 Tuur Bomber riix Ups, 30 Dragon Lunge Combos).
• Jimicsiga 5 (14 daqiiqo):Waqtiga Loolanka 3 Wareeg (20 Tilaabo oo kor u qaadaysa Dumbbells, 10 saf oo Renegade ah, 10 sambabada jilibka qoto dheer, 20 beddelka Dumbbell Swings). Waxaad u baahan doontaa kursi.
• Jimicsiga 6 (12 daqiiqo):Waqtiga Loolanka 3 Wareeg (10 Burpee Step Ups, 30 Round Kicks oo leh Sambabada gadaale, 10 Loox oo Sarreysa oo Lugaha Kor u qaadaya, 10 Tricep Dips oo lugaha kor u qaadaya). Waxaad u baahan doontaa kursi.
• Jimicsiga 7 (16 daqiiqo):Waqtiga Loolanka 3 Wareeg (24 Garoob alwaax ah, 10 Loox Jumps & Dhinaca Kor u riix, 30 Buundooyinka Lugaha oo leh Dumbbells, Burpees 10 Jilibka Jilibka ah).
• Jimicsiga 8 (13 daqiiqo):Waqtiga Loolanka 3 Wareeg (30 Kursi Lug ah oo Taagan, 20 Kor u Qaadis Dhintay oo Lug ah, Ka Laabtay Safka 12, 10 Tallaabo Qoryo oo Sare leh). Waxaad u baahan doontaa kursi.
• Jimicsiga 9 (13 daqiiqo):Waqtiga Loolanka-4 Wareeg (10 xabbo oo boodbood ah oo miisaan leh, 10 riix oo leexleexan, 10 Riix oo leh Dumbbells, 10 Burpees tartanka). Waxaad u baahan doontaa kursi.
• Jimicsiga 10 (12 daqiiqo):Waqtiga Loolanka 2 Wareeg (12 Lunge Curls oo leh Sambabada Dhinac, 20 Jiid Jiid, Dumbbell Swings 20, 20 Tricep Plank Leg Lifts, Burpees 20 Dynamic).
• Jimicsiga 11 (14 daqiiqo):Waqtiga Loolanka 3 Wareeg (30 Sambabada Lugaha oo Sarreysa, 10 Sadex Sacab riix & Burpee, 20 Fadhiiso Maroojin). Waxaad u baahan doontaa kursi.
• Jimicsiga 12 (13 daqiiqo): Waqtiga Loolanka 3 Wareeg (20 Miisaan Culus oo Korka Sare ah & Kor U Qaadida Lugaha Dhinac, Kursiga 40 Hops, 40 Dhabar Sambabada & Jilibka Kor U Qaadida, 10 Kor U Qaadi Xamaarato). Waxaad u baahan doontaa kursi.

Tababarka taxane ah oo Taxane Xoog Awoodeed ah ayuu adeegsadaa Zuzka boodboodka, sambabada, looxaanta, riix-UPS, qaar ka mid ah boobka, boodada. Layliga waxa lagu galaa hawsha xisaabta waxa ay dhacdaa dhawr wareeg (laba ilaa afar). Waxaa ku jira muuqaal kasta oo aan ka badnayn 5 jimicsi.

Tilmaamaha tababarka

Taxanaha Taxanaha Awooda Wadnaha & Xooggu waxa uu ku lifaaqan yahay laba fasal oo jadwalka taariikhda diyaarsan: Taxanaha Wadnaha iyo Taxanaha Xoogga. Waxaa loogu talagalay 3 bilood oo tababar ah 5-6 jeer todobaadkii. Khasab ma aha inaad raacdo jadwalka, kaliya waxaad dooran kartaa kuwa kuugu xiisaha badan fasalada iftiinka Zuzka oo ku dar qorshahaaga jirdhiska.

Sida aad arki karto, inta badan fiidiyowga waxay qaadataa tiro go'an oo ku celcelin ah jimicsi kasta. Maxaa la sameeyaa haddii aadan haysan waqti aad ku fuliso iyaga waqtiga loo qoondeeyay, Zuzka? Waxaad haysataa laba ikhtiyaar: ama jooji fiidiyowga oo dhammayso tirada la rabo ee ku celcelinta. Ama si tartiib tartiib ah ula soco tababaraha si aad u buuxiso heerka caadiga ah.

Haddii liddi ku ah aad ka horeyso xawaaraha tababaraha, ka dib markii la sameeyay sharciyada soo noqnoqda waxay sii wadi kartaa jimicsiga soo socda adigoon sugin Suzanne. Ama si fudud uga dhaaf tiro cayiman oo ku celcelis ah haddii aad rabto inaad si la mid ah ula sameyso tababaraha.

Sidoo kale, Taxanaha Awooda Wadnaha & Awooda Kakan ee Suski Lite waxaa ka mid ah:

• Diirimaad Firfircoon (7 daqiiqo): Diirimaad firfircoon iyo kala bixin muruqyada.
• dynamic Cool Down (7 daqiiqo): muruq gaaban iyo kala bixin gaaban.
• Bonus tababarka (10 daqiiqo): jimicsi gunno ah oo kursi leh.

Jimicsi kasta iska hubi inaad diirimaad iyo garaacid samayso. Tani waxay kaa caawin doontaa inaad iska ilaaliso dhaawaca, kordhiso waxqabadka waxayna wanaajisaa natiijooyinkaaga. Si wada jir ah jimicsi iyo garaac jimicsigu wuxuu socon doonaa 25-30 daqiiqo, tusaale ahaan barnaamij ahaan.

Faa'iidooyinka barnaamijyada:

• Tababarka aasaasiga ah, iyada oo aan la tirinaynin diirimaadka iyo garaaca, wuxuu qaataa kaliya 10-15 daqiiqo.
• Qaab ku habboon: waxaad samayn doontaa dhowr jimicsi (sida caadiga ah 3-4), laakiin ugu badnaan si aad u gubto dufanka aadka u degdega oo jirka u hagaajiya.
• Tababarka HIIT waa habka ugu waxtarka badan ee loo gubo baruurta iyo hagaajinta tayada jidhka.
• Tiro badan oo jimicsi plyometric ah ayaa kaa caawin doona inaad horumariso awoodda qarxinta murqaha oo aad ka takhalusto meelaha dhibaatooyinka, gaar ahaan qaybta hoose ee jirka.
• Barnaamijka waxa ku jira jadwal diyaarsan oo fasalo ah, oo loogu talagalay 3 bilood.
• Bilawga fiidiyowgu wuxuu muujinayaa dhammaan layliga, si aad u qiimeyso sida aad ugu habboon tahay tababar gaar ah.
• Si Taxanaha Wadnaha Korontada Zuzka kuu iftiimi ku dhawaad ​​uma baahna qalab dheeraad ah. Taxanaha Xoogga iyo Tamarta waxay u baahan yihiin oo kaliya dumbbells iyo kursi fasalka gaar ah.

Qalabku kuma habboona kuwa bilawga ah iyo kuwa leh wax dhibaato caafimaad ah. Laakin ku fiican kuwa jecel jimicsiga xooggan iyo jimicsiga gaaban. Hadii aad taageere tahay Barnaamijyada qaabka TABATA, Kakan ee ZCUT Power Cardio & Taxanaha Xoog ee iftiinka Suski hubaal waad jeclaan doontaa.

Sidoo kale eeg: Isku-dhafka bilawga ah ee iftiinka Suski ee heerarka hoose iyo sare.