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Ma rabtaa inaad lumiso miisaanka, oo aad xoojiso murqaha oo aad ka shaqeyso murqaha muruqyada? Waxaan ku siin tababarka xoogga guriga HASfit ka dhammaan kooxaha murqaha kuwaas oo kaa caawin doona inaad hagaajiso dhulka jidhka. Intaa waxaa dheer, tababarayaashu kanaalka youtube ee caanka ah oo bixiya jadwalka 30-maalmood ee barnaamijyada fulinta sharciga ee koritaanka murqaha iyo dhisidda jir adag.
30 Maalmood Barnaamijka Dhismaha Murqaha: tababarka miisaanka guriga
Tababarayaasha HASfit (Joshua Kozak iyo xaaskiisa Claudia) ayaa horumariyay qorshe 30-maalmood ah oo bilaash ah oo loogu talagalay koritaanka murqaha guriga. 30-ka maalmood ee barnaamijka dhismaha murqaha waa barnaamij kaamil ah oo noocan oo kale ah, kaas oo kaa caawin doona inaad kordhiso xooggaaga oo aad wanaajiso habka jidhkaaga. Qalabku wuxuu ku habboon yahay inta badan ka shaqaynta dhexdhexaadka ilaa heerka sare ee tababarka iyada oo loo marayo isbeddello kala duwan oo jimicsi ah iyo xawli dabacsan oo fulin ah.
Barnaamijka waxaa ka mid ah 20 jimicsi oo kala duwan, sidaas darteed waxaa laguu dammaanad qaaday inaadan caajisin oo kali ah. Marka laga reebo fadhiyada kululaynta iyo qaboojinta waxay ku qaadan doontaa qiyaastii 30 daqiiqo maalin kasta hal maalin oo fasax ah todobaadkii. Joog waxaa laga yaabaa in maalin kale (ma aha jadwalka taariikhda) go'aankaaga, si kastaba ha ahaatee, si loo soo celiyo ugu yaraan 1 jeer toddobaadkii waa loo baahan yahay. Maalmaha qaar waxaa lagu siin doonaa tababar aad ka doorato: Gubo (kardio-load) ama Dhis Flex (culayska awoodda ee dhammaan kooxaha murqaha) iyadoo ku xiran hadafyadaada iyo baahiyahaaga.
Waxaad ku celin kartaa qorshe 30 maalmood ah inta jeer ee aad rabto. Laakiin tababarayaashu waxay ku talinayaan in la kordhiyo miisaanka loo isticmaalo jimicsi kasta si looga fogaado saxarada iyo fadhiidnimada. Qalabkan korontada ayaa ku haboon doona rag iyo dumarba. Si kastaba ha noqotee, gabdhuhu waa inaysan ka walwalin in jirkoodu uu kordho weyn u yahay mugga tababarka noocan oo kale ah. Sababtoo ah heerarka hoose ee testosterone hormoonka korodhka la dareemi karo in mass muruqa waa arrin aad u adag dumarka.
Qalabka ugu yar ee looga baahan yahay barnaamijkan tababarka xoogga guriga - laba nooc oo dumbbells ah (hal lamaane iftiin ah iyo mid ka culus). Miisaanka dumbbells wuxuu si buuxda ugu xiran yahay heerka jirdhiskaaga waxaana sida ugu wanaagsan loo go'aamiyaa si macquul ah. Waa inaadan fududayn, habka dambe waa in lagu sameeyaa tamarta ugu badan, laakiin waxaad u baahan tahay inaad raacdo qaabka saxda ah ee jimicsiga.
As qalab dheeraad ah waxaa laga yaabaa inaad u baahato: kursi, kubbada jimicsiga, Barbell, bar, kettlebell, expander, laakiin looma baahna. Si kastaba ha ahaatee, dusha kasta oo lagu sameeyo jimicsiyada jiifa si loo helo. Waxaad isticmaali kartaa dhowr saxaro, waxay aad ugu beddeshaa kursiga keydka ama kubbadda fidinta. Si kastaba ha ahaatee, tababarkan adag ee xoogga leh ee koritaanka murqaha ayaa isticmaala ugu yar ee qalab ka duwan barnaamijyada kale ee la midka ah:
- P90X oo la socota Tony Horton: barnaamijka awoodda gurigaaga
- Tababarka 90-ka maalmood ee ugu sarreeya: barnaamij koronto oo dhammaystiran
- Bahalka Jidhka: tababarka xoogga adag ee koritaanka murqaha
Xulashada tababarka miisaanka ee koritaanka murqaha ee HASFit
Haddii aadan rabin inaad ka qaybgasho dhisme koronto, waxaad kaliya ku dari kartaa fiidiyooyo gaar ah qorshahaaga jirdhiska. Hoos waxaan ku bixinaa tababarka xoogga guriga HASfit ka muruqa jirka sare iyo hoose. Tababarka jilif ee ururintan lama soo gelin. Waxaa lagu soo ururin doonaa maqaal gaar ah, sababtoo ah kanaalka ayaa soo bandhigaya fiidiyowyo badan oo kala duwan oo loogu talagalay muruqyada caloosha.
Mid kasta oo ka mid ah jimicsiyada soo socda ayaa lagu calaamadeeyay Murqaha Dhismaha (dhisidda murqaha) dhammaantoodna waxay ku jiraan barnaamij dhammaystiran 30 Maalmood Barnaamijka Dhismaha Muruqyada Guriga. Waxaan horay kuugu siinay xoogaa tababar xoog leh oo ka socda HASfit, kuwaas oo sidoo kale lagu taliyay in la fuliyo sida tababarka miisaanka. Si kastaba ha ahaatee, fiidiyowga taxane cusub oo si gaar ah loogu talagalay dhismaha murqaha.
Fiidiyow kastaa wuxuu taxayaa layliyada ku jira jimicsiga. Haddii layliyada la isku daro hal koox sida ku cad xarafka (tusaale A1 iyo A2), markaa jimicsiyadan waa la beddelaa. Tirooyinka ayaa tilmaamaya tirada soo noqnoqda. Waayo kasta jimicsiga, waxaad u baahan tahay dumbbells. Qalabka kale waa ikhtiyaari. Inta badan, Claudia waxay muujisaa kala duwanaansho leh dumbbells, iyo Yashuuca wuxuu isticmaalaa bar toosan, ul, ballaariye. Tababarkan miisaanka guriga ee ku habboon ragga iyo dumarka labadaba.
Tababarka xoogga ee guriga ee barida iyo lugaha
1. 30 Daqiiqo Lugaha Jidhka Dhisida Guriga ee Jimicsiga Guriga.
Dhowr jimicsi oo tababarka xoogga ah waxaad u baahan doontaa kursi/kursi/madal.
- A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
- B1: 1 ¼ Dumbbell Front Squat x12 x10 x8
- B2: Dumbbell Bulgaariya Hip Hinge x12 x10 x8
- C1: Dumbbell Hack Squats / Cidhibta Sare x12 x10 x8
- C2: Dumbbell Lugaha Adag ee Dhintay / Suulasha kor loo qaaday x12 x10 x8
- D1: Talaabada Dumbbell Ups 3×8
- D2: DB Side Lunge / Sare u kaca Sambabada Dhinac 3×8
- E1: Dumbbell Squats + Calf Raise x 4 Tabata wareegyada 20 ilbiriqsi shaqo / 10 sekan nasasho
2. 30 Daqiiqo Jimicsiga Lugaha Jidh-dhisidda si Muruq loo dhiso
Kettlebell, gacaliyaha, kubbadda jimicsiga / kursiga - ikhtiyaari.
- A1: DB / Barbell Squat x15 x12 x10 x8
- B1: DB Bulgaariya Squat x15 x12 x8
- B2: DB Sumo DL / Barbell x15 x12 x8
- C1: DB Side Lunge x12 x10 x8
- C2: DB Gadaal Swing / Kettlebell x12 x10 x8
- C3: DB Split Squat / Barbell x12 x10 x8
- D1: Barbell Hip Thrusters / 131 Hip Ups Tempo 3×8
- D2: DB Reverse Lunge 131 Waqtiga 3 × 8
- E1: Kor u qaad suulasha kubka hore x 30 sek
- E2: Kor u qaad suulasha kubka x 30 sek
- E3: Suulasha Kubka Kor u qaad x 30 sek
Tababarka xoogga ee guriga ee kooxaha murqaha shakhsi ahaaneed
3. 30 Daqiiqo Dhabar iyo Bicep Workout si loo dhiso Murqaha
Waxaad sidoo kale u baahan doontaa shukumaan. Usha - ikhtiyaari ah.
- A1 Deadlift / DB Deadlift x15 x12 x10 x8
- B1 Waxay Ku Qanacsan tahay Safka / DB x15 x12 x10 x8
- B2 Zottman Curls x15 x12 x10 x8
- C1 Duulimaad gadaale x12 x10 x8
- C2 Hal Saf oo Gacan + Maroojin x12 x10 x8
- C3 Wali Lug DL + Gariir / RDL + Garaac x12 x10 x8
- D1 303 Tempo Hammer Curl 3 × 8
- D2 Tuwaalada Skydivers 303 Tempo 3×8
- E1 Dumbbell Snatch x 60 sekan
- E2 Alt Curl Gubashada x 60 sekan
4. 30 Min Laab iyo Tricep Workout si loo dhiso murqaha
Waa suurad wacan in la haysto kubbadda fiicnayd ama kursiga keydka.
- A1: DB Chest Press x15 x12 x10 x8
- B1: Dumbbell Pullover x15 x12 x8
- B2: DB Pronate Kickback x15 x12 x8
- C1: DB Duulli x12 x10 x8
- C2: DB Press oo leh wareeg x12 x10 x8
- C3: xusulka DB Ext x12 x10 x8
- D1: Kursiga Kursiga / Kursiga Kursiga 303 Tempo 3×8
- D2: Svend Press iyo 303 Tempo 3 × 8
- E1: Kor u riixid / Dabaqa/ Jilbaha x 60 sek
- E2: DB Triceps Ext x 60 sek
5. 20 Min Jimicsiga garabka oo leh Dumbbells
Kaliya waxaad u baahan tahay dumbbell.
- A1: Kuuba Press x12, x10, x8, x6
- B1: Dumbbell Over and Back Press 3×8
- B2: Y Kor u qaad 3 × 12
- B3: Dabada Dabada Toosan Safka 3×12
- C1: Dumbbell hore kor u qaadista x12, x10, x8
- C2: Duulimaad dib u celis ah oo gacan dhaaf ah x12, x10, x8
- D1: Kor u qaadida dhinaca 3×8 + 3×5 sec Pulse
6. 20 Min Dumbbell Laabeedka Jimicsiga Dhisida
Waa suurad wacan in la haysto kubbadda fiicnayd ama kursiga keydka.
- A1: 2:1 ku duulista saxafada xun x15 x12 x10 x8
- B1: Laab-hoosaadka Underhand x15 x12 x10 x8
- B2: Dumbbell Low Fly's / Band x15 x12 x10 x8
- C1: Dumbbell Fly 4×8
- C2: Dumbbell Chest Press 4×15
- D1: 1 ¼ Ka soo riix Jilbaha 3 x 30 ilbiriqsi
- E1: Hover Pushup x 60 sek
7. 20 Min Dhismaha Murqaha Dumbbell Back Workout
Bar, ul, band laastikada - ikhtiyaari ah.
- A1: DB Ku leexday Saf / Jiid 5×5
- B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
- B2: Dumbbell High Jiid / Hadh Barbell nadiif ah x15 x12 x10 x8
- C1: Dumbbell Toosan Saf / Barbell x12 x10 x8
- C2: Dumbbell Reverse Fly / Band Jiid Apart x10 x12 x8
- D1: T x 30 sekan
- D2: I x 30 sekan
- D3: Y x 30 sekan
- E1: Plank Scapula Pushups ee jilbaha / cagaha x 60 sek
8. 20 Min Dhismaha Muruqyada Dumbbell Bicep Workout
Kaliya waxaad u baahan tahay dumbbell.
- A1: Ku foorarsado Curls Spider 4×8
- B1: Xajin ballaaran x12 x10 x8
- B2: Curl gadaale + Curcurka curcurka x12 x10 x8
- C1: Luqunta hore ee Bicep Maroojin x12 x10 x8
- C2: Jilibka Dubbada Curl x12 x10 x8
- D1: Zottman Curls x Gubashada
9. 17 Min Guriga Tricep Workout oo leh Dumbbells
Kursiga - ikhtiyaari ah.
- A1: Kor u kaca Dheemanka Riixitaanka Jilbaha 4×8
- B1: Dumbbell Extension 3: 1 Tempo / laga bilaabo Bench x12 x10 x8
- B2: Dumbbell cidhiidhi Press ka kursiga x12 x10 x8
- C1: Ku fadhiistay Laadinta Triceps x12 x10 x8
- C2: Suxulka Dumbbell Out Ext / laga bilaabo kursiga x12 x10 x8
- D1: Tabata Triceps Popups / laga bilaabo Jilbaha 4 x 20 sek shaqo / 10 sekan nasasho
Jimicsiga la isku daray
10. 45 Min laabta iyo dhabarka jimicsiga oo leh Dumbbells
Layliga #6 + tababarka #7 (sharaxaadda eeg kor).
11 Min Jimicsiga Cududda Dhismaha Muruqyada (Bicep iyo Tricep)
Jimicsi #8 + jimicsi #9 (kor eeg).
12. 60 Min Jimicsiga Sare ee Guriga oo leh Dumbbells
Jimicsiga #3 + jimicsiga #4 (kor eeg).
Marka lagu daro fiidiyowyada kor ku xusan ee tababarka xoogga adag ee deegaanka guriga 30 Maalmood Barnaamijka Dhismaha Murqaha waxaa ka mid ah fasallada qaarkood. Jadwalka taariikhda leh xiriirinta tooska ah ee fiidiyowyada waxaa laga heli karaa halkan bogga rasmiga ah ee HASfit.
Sidoo kale eeg: 9 jimicsi Jidh buuxa oo ka socda FitnessBlender.
Taranka iyo koritaanka murqaha, dumbbells, tababarka culeyska