10ka jimicsi ee ugu sareeya FitnessBlender kaa caawin doona inaad ku gubto 1000 kaloori hal fasal!

FitnessBlender waa bogga ugu caansan tababarka qadka tooska ah. Curiyeyaasheeda, lammaanaha is qaba ee Kelly iyo Daniel, 5 sano ka hor wuxuu kanaalkiisa ka furay youtube, waqtigan xaadirka ahna macaamiishiisu waa in ka badan 4 milyan oo qof!

Waxaan ku siineynaa 10 jimicsi culus kana socda kanaalka FitnessBlender, kaas oo kaa caawin doona inaad ku gubto ilaa 1000 kalori hal fasal! Fiidiyowgu wuxuu socdaa 60-90 daqiiqo, sidaas darteed wuxuu u baahan doonaa adkeysi wanaagsan. Barnaamijka noocan oo kale ah ayaa la samayn karaa 1-2 jeer usbuucii si loo kala duwo casharradaada, loo helo lacag isboorti oo wanaagsan oo loo gaarsiiyo dharbaaxo culus miisaan culus. Waa inaadan jimicsigaan sameynin wax ka badan 3-4 jeer usbuucii, haddii kale waxaad halis ugu jirtaa inaad jirka hoos u dhigto ama aad isku darsato.

Marka sida loo tababaro barnaamijyadan:

• Samee jimicsiyadan 3-4 jeer usbuucii, haddii aad qorsheyneyso inaad wax uun ka qabato iyaga
• Samee jimicsiyadan 1-2 jeer usbuucii , haddii aad rabto inaad kala-duwanaanta fasalladaaga caadiga ah

Dhammaan barnaamijyada la soo gudbiyey waxaa loo qaabeeyey oo keliya dadka khibrada leh ee shaqeeya - Qeybta ugu badan ee fiidiyowga, kakanaanta waxaa lagu qiimeeyaa ugu badnaan 5 ka mid ah 5. Tirada saxda ah ee kalooriyeyaasha gubtay kulan kasta waxaa loo go'aamiyaa si shaqsi ah, iyadoo kuxiran diyaarintaada jirka iyo dadaalkaaga inta lagu jiro fulinta jimicsiga. Jimicsiga ku habboon ma aha oo keliya miisaankaaga laakiin sidoo kale ka takhalusidda meelaha dhibaatada leh oo jirka u yeerayo.

Fiidiyowyada badankood waxaad u baahan doontaa laba dumbbells. Labada dhaqanba waxaad ku dhaqaaqi doontaa miisaan lumis adiga oo aan haysan qalab dheeri ah. Haddii miisaanku uusan aheyn dumbbell, kaliya waad ka saari kartaa qaybta awoodda barnaamijka, adoo ka tagaya kaliya qaybta leh HIIT iyo qaybta caloosha. Waxaan kugula talineynaa inaad isku daydo dhowr fiidiyow oo kala duwan oo hadiyado ah si ay naftooda ugu doortaan barnaamijka ugu fiican.

Jimicsi xoog leh 1000 kalori oo ka socota Christine Salus

10 jimicsi halkii 1,000 kaloori ee FitnessBlender

1. 1000 Calorie Workout: HIIT Cardio, Wadarta Tababbarka Xoojinta Jirka

• Kalori: kcal 866-1136
• Muddada: 87 daqiiqo
• Dhibaato: 5
• Qalabka: dumbbells
• Nooca jimicsiga: wadnaha, HIIT, xoog, midab
• Focus: jirka hoose

Tababbarkaan waxaa loo dhisay qaab sidaas ah waad ku dhamayn kartaa ilaa dhamaadka, oo aan la is dhiibin waqtiga ka hor. Tababarayaashu waxay aaminsan yihiin in barnaamijkan ay ku heleen dheelitirnaan weyn. Fasallada way adag yihiin oo waad gubi kartaa 1000 kalori, laakiin dhexdhexaad dhexdhexaad ah ayaad u qaadan kartaa illaa dhammaadka.

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 5 Daqiiqo Dareen Wadnaha ah. Tababbarka wadnaha.
• 36 Daqiiqo HIIT Joogto ah. HIIT-tababarka 16 jimicsi 20 ilbidhiqsi jimicsi - 10 ilbidhiqsiyo nasasho, 2 daqiiqo oo nasasho ah dhexda qaybta (Burpee Squat Holdds, Fly Jacks, Jump lateral, 2 Hooks 2 Uppercuts + 2 Jacks bumping, Travel Push Ups, Static Running Man Jilib)
• 20 Daqiiqo Wadarta Tababbarka Xoogga Jirka. Tababbarka xoogga leh ee loo yaqaan 'dumbbells', 6 jimicsi isku dhafan, 10 ku celcelin jimicsi kasta (Pullover + Jackknife Crunch, squats squats + overhead press, Deadlift + Row, Bridge + Chest Press, Alternative Lunges + Curls, Ski Squat + Tricep Kickbacks) (Pullover + Jackknife Crunch, Culaysyo Miisaan Leh + Saxaafadda Dusha Sare, Dhimasho + Saf, Buundo + Laab Press, Lunges Kale + Curls, Ski Squat + Tricep Kickbacks).
• 20 Daqiiqo Abs. Tababbarka dabaqa muruqyada caloosha 9 jimicsi, 2 wareeg, 50 ilbiriqsi jimicsi, 10 ilbiriqsiyo jab (Side Plank, V Crunches Crunches, Static Plank, Single Leg Dhibcooyin).
• 6 Daqiiqo Qabooji & Fid. Hitch iyo fidid.

2. 1000 Kalorie Workout Video-Abs, HIIT Cardio, Xoog

• Kalori: kcal 627-1028
• Muddada: 88 daqiiqo
• Dhibaato: 5
• Qalabka: dumbbells (qeybta labaad ee fasalka)
• Nooca jimicsiga: wadnaha, HIIT, xoog, midab
• Diirada: jirka oo dhan

Jimicsi kale oo adag 1000 kalori. Sidoo kale waa hawl adag jirka oo dhan, oo ay ku jiraan jimicsiyo maqnaashaha, wadnaha iyo qeybta xoogga oo leh culeysyo. Inta lagu guda jiro tababarka waxaad dareemi doontaa gabi ahaanba niyad jab, laakiin dhamaadka barnaamijka waxay kaa dhigeysaa inaad dareento firfircooni aadna u faraxsan.

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 6 Daqiiqo Dareen Wadnaha ah. Tababbarka wadnaha.
• 10 Daqiiqo Abs iyo Tababar Obliques. Tababbarka dabaqa muruqyada caloosha, 10 jimicsi, jimicsi 50 ilbidhiqsi ah, 10 ilbidhiqsiyo ayaa jaba (Crunch, Plank iyo Supermen).
• 36 Daqiiqo HIIT Joogto ah. Tababbarka HIIT, jimicsiga 20 ilbiriqsi, 10 ilbiriqsiyo jaban, dhowr wareeg (- Burpee, Kadaloobso Boodbood, Kadaloobso Jacks, Sare Jilbaha, looxaan Jacks)
• 26 Daqiiqo Wadarta Tababbarka Xoogga Jirka. Tababbarka xoogga leh ee loo yaqaan 'dumbbells', 12 jimicsi, 10 ku celcelin jimicsi kasta (Bicep Curls, Tricep Extensions, Squats, Press Press, Cadaadiska Garabka, Pullovers).
• 8 Daqiiqo Qabooji & Fid. Hitch iyo fidid.

3. Tababbarka Waallida ee Cardio Workeut Shaqada ugu Adag

• Kalori: kcal 610-1098
• Muddada: 61 daqiiqo
• Dhibaato: 5
• Tirinta alaabada: looma baahna
• Nooca jimicsiga: wadnaha, HIIT, codka
• Focus: jirka hoose

Tababarkan u dhexeeya 1000 kalori wuxuu noqonayaa mid aad u adag. Waxtarkiisu wuxuu ka kooban yahay kuwan soo socda: culeyskaagu wuxuu ku kordhi doonaa daal kordhaya. Adiga ku sugaya kaliya 8 jimicsiin lagu celiyo 6 wareeg. Iyo wareeg kasta, culeyska ayaa kordhi doona.

Wareega koowaad ee jimicsiga wuxuu soconayaa 10 ilbiriqsi wareega labaad 20 ilbiriqsi wareega seddexaad 30 ilbidhiqsi, iwm Ixtiraam ahaan wareega lixaad ee jimicsiga wuxuu soconayaa 60 ilbiriqsi. Tani waxay ka dhigan tahay in wareegga koowaad uu socon doono oo keliya 3 daqiiqo iyo wareegii ugu dambeeyay ku dhowaad 10 daqiiqo. Wareeg kasta, kala-jabka u dhexeeya leylis kasta waa 15 ilbidhiqsi. Inta udhaxeysa wareegyada 1 daqiiqad nasasho.

Jimicsiyada: Hal Lugaha Burpee (L iyo R) Dhinacyada Lubbadaha Sideeda (L iyo R), Mt Climber Get Up, Squat Jacks, Push Up Jacks, Jilbaha Sare.

4. 1000 Calorie Workout: HIIT Cardio, Xoog iyo Abs

• Kalori: kcal 406-1011
• Muddada: 96 daqiiqo
• Dhibaato: 4
• Qalabka: dumbbells
• Nooca jimicsiga: wadnaha, HIIT, xoog, saameyn hoose oo xamuul ah
• Diirada: jirka oo dhan

Shaqada 1000 Calorie Workout way dhaaftaa oo ay weheliyaan Kelly iyo Daniel. Waxay muujiyaan layliyo fudud (aan la saarin) iyo kakan. Waxaad ka heli doontaa qaybinta caadiga ah ee barnaamijka qaybaha: HIIT, culeyska awoodda ee jirka oo dhan iyo jilif jimicsi shaqeynaya. Barnaamijkani waa sahlan yahay in la nasiyo, heerka sheegashada kakanaanta - 4.

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 5 Daqiiqo Dareen Wadnaha ah. Tababbarka wadnaha.
• 30 Daqiiqo HIIT Joogto ah. Tababbarka HIIT, jimicsiga 20 ilbiriqsi, 10 ilbidhiqsiyo jabis, 10 wareeg, 1 nasasho dheer (Front Jack, Side Lunge Pop, Lumping Lunges, Junges Lunges, Jilbaha Sare, Jump Star, Spider Push Ups, Side Plank, Butt Kickers, Burpee)
• 32 Daqiiqo Wadarta Tababbarka Xoogga Jirka. Tababbarka xoogga leh ee loo yaqaan 'dumbbells' oo ku saabsan mabda'a u dhexeeya, 45 ilbiriqsi jimicsi 15 ilbidhiqsi nasasho, 8 wareeg (Cadaadiska Laabta, Meelaha La Dhimo, Xanaaqa, Bedelka Beddelka ah, Sumo squat, Pullovers, Overhead Tricep Extensions, Curtsy Lunge).
• 14 Daqiiqo Abs. Tababbarka dabaqa ee Cora, 14 jimicsi, jimicsi 50 ilbidhiqsiyo ah, 10 ilbiriqsiyo jab (Wareeg Ruush ah, Dabaasha, Jilibka oo Nuugmay, Dhinac Dhinac ah).
• 8 Daqiiqo Qabooji & Fid. Hitch iyo fidid.

5. 1000 Calorie Workout Tababbarka Video-Xoog, HIIT Cardio iyo Abs

• Kalori: kcal 579-1018
• Muddada: 84 daqiiqo
• Dhibaato: 4
• Qalabka: dumbbells
• Nooca jimicsiga: wadnaha, HIIT, xoog, midab
• Diirada: jirka oo dhan

Tababar kale oo wadajir ah Kelly iyo Daniel, sidoo kale waxay la socdaan maahan heerka dhibaatada ugu sareysa. Barnaamijka waxaa lagu qabtaa nidaamka caadiga ah, qeybta awoodda waxaad u baahan doontaa dumbbell.

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 6 Daqiiqo Dareen Wadnaha ah. Tababbarka wadnaha.
• 33 Daqiiqo HIIT Joogto ah. Tababbarka HIIT, jimicsiga 20 ilbiriqsi, 10 ilbidhiqsiyo nasasho, 8 wareeg oo leh 2 jimicsi (Jilibka Plank Jack, Lumping Lunge, Burpees, Dhibco Jilibka Sare, Superhero Push Ups, Sumo Jump Squat, Star Jump, Up & Out Jacks)
• 11 Daqiiqo Abs iyo Tababar Obliques. Tababbarka dabaqa muruqyada caloosha, 10 jimicsi, jimicsi 50 ilbidhiqsi ah, 10 ilbidhiqsiyo ayaa jaba (Dabaasha, Baaskiiladaha Crunches, Talaabooyinka looxaanta, Side Plank).
• 25 Daqiiqo Wadarta Tababbarka Xoogga Jirka. Tababbarka xoogga leh ee loo yaqaan 'dumbbells', 8 jimicsi isku dhafan, 10 ku celcelin jimicsi kasta (Cadaadis + Saxaafadda Dusha Sare, Duulimaad Dhimasho leh, Fadhi + Curl, Dhinac Dhinac ah + Kor Uqaad Lateral, Pullover Bridge + Licks).
• 10 Daqiiqo Qabooji & Fid. Hitch iyo fidid.

6. 1000 Calorie Workout: HIIT Cardio, Wadarta Wadarta Jirka, Abs

• Kalori: kcal 671-1022
• Muddada: 84 daqiiqo
• Dhibaato: 5
• Qalabka: dumbbells
• Nooca jimicsiga: wadnaha, HIIT, xoog, midab
• Focus: jirka hoose

Fiidiyow kale oo laga soo qaaday tababarka ku saabsan 1000 kalori. Qaab dhismeedku wuxuu la mid yahay barnaamijyadii hore. Jimicsiyada qaarkood ayaa sidoo kale la soo celiyaa, laakiin dhismahan adag ayaa xoogga la saarayaa qaybta hoose ee jirka.

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 6 Daqiiqo Dareen Wadnaha ah. Tababbarka wadnaha.
• 32 Daqiiqo HIIT Joogto ah. Tababbarka HIIT, 20 ilbiriqsiyo jimicsi - 10 ilbiriqsiyo nasasho 13 wareeg ah (Jack Squat Burpee, Lumpes Lunges, Push Ups, Plank Jacks, Gidaarka Fadhiga)
• 26 Daqiiqo Wadarta Tababbarka Xoogga Jirka. Tababbarka xoogga leh ee loo yaqaan 'dumbbells', 12 jimicsi, 10 ku celcelin jimicsi kasta (Cadaadiska Laabta, Dhimashada, Duulista Dib u Celinta, Qulqulka, Buundada, Sambabaha, Cadaadiska Dusha Sare, Kordhinta Tricep, Gudaha Cajaladda).
• 11 Daqiiqo Abs. Tababbarka dabaqa muruqyada caloosha, 10 jimicsi, 45 ilbidhiqsi jimicsi 15 ilbidhiqsi jabis (Jajaban, Baaskiiladaha, Superman).
• 6 Daqiiqo Qabooji & Fid. Hitch iyo fidid.

7. 1000 Calorie Workout: Waali HIIT & Jirka Miisaan Leh

• Kalori: kcal 710-1125
• Muddada: 94 daqiiqo
• Dhibaato: 5
• Tirinta alaabada: looma baahna
• Nooca jimicsiga: wadnaha, HIIT, codka
• Diirada: jirka oo dhan

Layligani waa dhameystiran yahay miisaanka oo yaraada. Hal fiidiyow waxaa ku jira jimicsi wadnaha, tababarka xoogga, plyometrics, tababarka shaqeynta, Pilates, kickboxing, yoga, jimicsiyo loogu talagalay caloosha, badhida, bowdyaha iyo jirka kore.

Tani waa run ahaantii jimicsi adag. Ma jiro qaabdhismeed gaar ah, waxaad ku beddelan doontaa laylisyo kala duwan iyo garaaca wadnaha oo sarreeya fasalka oo dhan. Saamaynta jimicsiga plyometric oo lagu dhex qasbay layliyo deggan dhulka, sidaa darteed barnaamijku wuxuu iska caabin karaa xitaa 90 daqiiqo gudahood.

8. 1000 Calorie Workout: HIIT, Tababar Xoog, Abs

• Kalori: kcal 810-1260
• Muddada: 93 daqiiqo
• Dhibaato: 5
• Qalabka: dumbbells
• Nooca jimicsiga: wadnaha, HIIT, xoog, midab
• Diirada: jirka oo dhan

Daniel wuxuu soosaaray jimicsi heer sare ah oo loogu talagalay 1000 kalori oo uu lahaa layliyo kala duwan oo buuxainaad si buuxda u dhammays tirto xooggaaga oo dhan. Barnaamijka waxaa ka mid ah kulanka HIIT iyo layliyo qolofta, qeybta xoogga oo leh culeysyo iyo qeyb wadnaha ka daran. Jirkaaga ayaa guban doona!

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 6 Daqiiqo Kululaa. Tababbarka wadnaha.
• 25 daqiiqo HIIT. Tababbarka HIIT, 8 jimicsi. 20 ilbiriqsi jimicsi 10 ilbidhiqsi naso (Squat Hold Burpee, Plank to Push Up, Jnees High, Stepsted Side Steps, Kick throughs, Double Butt Licker, Lumping Lunge, Push Up Seal) (Squat Hold Burpee, Plank to Push Up, Jilbaha Sare, Tallaabooyinka Dhinacyada La Jiido, Laad Dheer)
• 10 Daqiiqadood. Jimicsiyada dhammaan jilifyada istaagga ama jiifka dhulka. 50 ilbiriqsi jimicsi, 10 seken jab (Crunch, Supermen, Side Oblique Crunch, Jilibka Wadnaha Oo Xanuunsan, Ruush Maroojin, Plank).
• 20 Daqiiqad Xoog. Tababbarka xoogga leh ee loo yaqaan 'dumbbells', jimicsi 7, 3 wareeg (Laabta Saxaafadda, Laabista Safka, Garabka Saxaafadda, Jooji, Isugeynta Dheeriga ah ee Tricep, Bicep Curl)
• 15 Daqiiqo Cardio. Jimicsiga wadnaha, 15 jimicsi, 60 ilbiriqsi jimicsi kasta nasasho la'aan (Jumping Jack + Butt Kickers, Lunges alternating + Sumo squat Kick, Push Up, Jil Up Up + Runners, Plank to Side Star, Butt Kickers, Runners, Lateral bump).
• 6 Daqiiqo Qabooji. Hitch iyo fidid.

9. 1000 Calorie Workout: HIIT Cardio, Xoog, Kickboxing iyo Abs

• Kalori: kcal 534-1004
• Muddada: 64 daqiiqo
• Dhibaato: 5
• Qalabka: dumbbells, kursiga keydka (ikhtiyaar)
• Nooca jimicsiga: wadnaha, HIIT, xoog, midab
• Diirada: jirka oo dhan

Layli kale oo ah 1000 kaloori oo laga helo Daanyeel: way kugu qaadan doontaa waqti yar ka yar, laakiin wuxuu ballanqaadayaa inuu noqon doono culeys aad u daran. Adiga ayaa ku sugaya HIIT, qeybta awooda xaga kore, laadadka wadnaha iyo tababarka jimicsiga. Wixii jimicsiga awooda ah wuxuu u baahan doonaa keyd, laakiin waad sameyn kartaa la'aanteed.

Qaab dhismeedka tababarka (qaansooyinka tusaale ahaan jimicsiga):

• 5 Daqiiqo Dareen Wadnaha ah. Tababbarka wadnaha.
• 16 Daqiiqad HIIT Cardio. Tababbarka HIIT, 10 jimicsi, 20 ilbiriqsiyo jimicsi, 10 ilbiriqsi nasasho, 3 wareeg (Star Bood, Side Looxa, murugeeysan Kor, Kadaloobso Jack, murugeeysan Up Jack, Tuck Bood, - Burpee, Sare Jilbaha, Boodbood qado)
• Tababarka Xoog ee Jirka 13 Daqiiqo ah. Tababbarka xoogga leh ee loo yaqaan 'dumbbells' ee jirka sare. 3 koox oo ah 2 jimicsi, 10 reps (Laabta Saxaafadda, Laabista Safka Weyn, Arnold Press, Joojiyeyaasha, Bicep Curls, Kordhinta Tricep Extensions) /
• 10 Daqiiqad Cardio Kickboxing. 6 cardio-kickboxing jimicsi isku dhafan oo loogu talagalay 10 ku celcelin dhinac kasta (2 Jabs + 2 Iskutallaab, 2 Slow-Mo Reps, 2 Uppercuts + 2 Hooks, 2 Jilib + Jab + Iskutallaab).
• 12 Daqiiqad Dheer iyo Cardio. Jimicsi jimicsi iyo kala-goysyo wadnaha ah. Ku bood baddal jimicsiyo dabaqa ah si ay u qayliyaan. 45 ilbidhiqsi jimicsi 15 ilbidhiqsi jabi (Triple Jack, Side Plank, Front Jack, Supermen, Fly Jack, Lunges Alternative, Crisscross Crunch).
• 5 Daqiiqo Qabooji oo Fid. Hitch iyo fidid.

Ma sugi kartid inaad ka bilowdo tababarka Kelly iyo Daniel? Ka bilow maanta! Waxaan sugeynaa ra'yigaaga ku saabsan barnaamijka :)

Sidoo kale fiiri: 20 tababarka TABATA ee kanaalka Youtube ee FitnessoManiya oo ku baxa luuqada Ruushka.

Miisaanka oo yaraada, Awood awgiis, Firfircoonida iyo koritaanka murqaha, Tababbarka u dhexeeya