Contents
- Tababbarka wadnaha ee wadnaha oo diiradda la saarayo jir dhiska Fitness Blender
- 1. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- 2. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- 3. TABATA tababarka oo xooga la saarayo caloosha
- 4. TABATA tababarka oo xooga la saarayo caloosha
- 5. Kaadiyo + jimicsi caloosha ah
- 6. Cardio + layliyo KOR + yoga
- 7. TABATA tababarka oo xooga la saarayo caloosha
- 8. Tababarka laadadka + laylisyada caloosha
- 9. Tababbarka wadnaha ee kala-baxa ee caloosha
- 10. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- 11. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- 12. Kaadiyo + jimicsi caloosha ah
Caloosha ayaa ah meesha ugu weyn ee dhibaatada ku tahay haween badan. Mid ka mid ah siyaabaha ugu wax ku oolka ah ee loola dagaallami karo caloosha jilicsan ayaa ah isku-darka jimicsi wadnaha iyo jimicsi loogu talagalay murqaha muruqyada. Waxaan ku siineynaa xulasho weyn oo jimicsi wadnaha ah oo loogu talagalay caloosha FitnessBlender oo ka socota Cardio iyo Abs Workout taas oo kaa caawin doonta inaad gubto kalooriyada iyo xoojiso murqaha caloosha
Si loogu habeeyo jimicsiga Cardio iyo Abs FitnessBlender laga bilaabo?
- Kuwa ay caloosha iyo dhexda u tahay aagga dhibaatada.
- Kuwa doonaya inay si adag u shaqeeyaan si ay u xoojiyaan murqaha jirka.
- Kuwa raadinaya jimicsiga wadnaha ee tayada leh ee gubanaya kalooriyada.
- Kuwa doonaya inay miisaanka lumiyaan.
Daniel iyo Kelly waxay bixiyaan tababar heer sare ah, kaas oo jimicsiga wadnaha lagu beddelo layliyo dhulka loogu talagalay caloosha iyo nidaamka murqaha. Waxaad sugeysaa jimicsi jimicsi oo xoog leh iyo waqtiyo yar oo nasasho ah inta lagu jiro jimicsiga Mat. Kaliya ma ahan inaad si wax ku ool ah u gubto kalooriyeyaasha isla markaana aad u xoojiso murqahaaga aasaasiga ah, u soo jiido calooshaada kana shaqeyso aagga gadaal iyo dhexda. Fasallada waxaa ka mid ah layliyada walxaha qarxa ee plyometric, jimicsiga dhabarka ee muruqyada caloosha, jimicsiyo caloosha ah oo looga shaqeynayo dhabarka iyo dhexda, xargaha loogu talagalay xoojinta Guud ee corset.
Barnaamijyadu badanaa waxay soconayaan 30-40 daqiiqo waxayna dhacaan iyada oo aan la helin liiska. Sharaxaadda hoos ku qoran waxay muujineysaa dhererka casharka, heerka dhibaatada (out of 5), kalooriga, liiska jimicsiga - xogta ay soo gudbiyeen tababarayaasha FitnessBlender. Qaar ka mid ah jimicsiyada wadnaha ee caloosha kuma jiraan kuleylinta iyo xannibaadda, markaa hubi inaad iskudaydid naftaada. Tusaale ahaan:
- Kululee: https://youtu.be/iYFKB5fgqtQ
- Garaac: https://youtu.be/u5Hr3rNUZ24
Haddii aagga dhibaatadaadu tahay calooshaada markaa samee jimicsiyadan 3-4 jeer toddobaadkii. Haddii aad dhibaato ka haysato aagga waa qaybta hoose ee jirka, samee jimicsiyadan 1 jeer toddobaadkii si aad u xoojiso muruqyada muruqyada, maalmaha kalena waxay sameeyaan jimicsi wadnaha oo loogu talagalay jirka oo dhan iyo jimicsi bowdyaha iyo badhida. Tusaale ahaan, fiiri:
- Layli 14-ka sare ee jimicsiga bowdyaha iyo badhida iyadoon laga soo boodin GymRa
- Tababarka ugu sareeya ee 15 oo leh dumbbells lugaha iyo badhida FitnessBlender
Sidoo kale, ha ilaawin inaad tababarto jirka oo dhan guud ahaan:
- Jimicsiyada ugu sareeya 20 ee loogu talagalay muruqyada muruqyada leh Heather Robertson
Tababbarka wadnaha ee wadnaha oo diiradda la saarayo jir dhiska Fitness Blender
1. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- Kalori: 257-407
- Muddada: 37 daqiiqo
- Dhibaato: 4
- Iyadoo aan la helin kuleyl iyo qabow
Tababbarkan wadnaha ah ee caloosha ayaa ku sugaya adiga 7 wareeg oo jimicsi ah. Wareeg kasta wuxuu ka kooban yahay laba jimicsi: 1 jimicsi wadnaha ah iyo 1 jimicsi lugaha sagxadda. Jimicsiyada waxaa lagu sameeyaa 30 ilbiriqsi, wareeg kasta waxaa lagu celiyaa 2 wareeg. Sidaa darteed, waxaad u beddeli doontaa wadnaha si aad u gubto kalooriyada iyo jimicsiyada si aad uhesho muruqyada caloosha.
Layli:
- Jacks boodaya; Jilbaha Istarooga
- La Boodbood Dhab ah oo Jilibka La Baxay; Crisscross Crunches
- 4 Jaranjarooyinka + 2 Wareegyada Isgoysyada; Haysta Static Plank
- Kadalooc iyo Hook; Iskutallaab taabashada
- 2 Hop Squat; Laad Scissor
- Jiidashada Joogitaanka Joogtada ah; Laadadka Koobka
- Ka boodida Awoodda; Windmill Jackknife Crunch
20ka sare ee haweenka kabaha orodka si ay ugu fiicnaadaan
2. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- Kalori: 261-374
- Muddada: 30 daqiiqo
- Dhibaato: 4
- Iyada oo kuleylinta, iyada oo aan wax la qabsan
Tababbarka wadnaha ee caloosha wuxuu ka kooban yahay 8 wareeg oo jimicsi ah. Wareeg kasta waxaa kujiray laba jimicsi: 1 jimicsi wadnaha ah iyo 1 jimicsi oo loogu talagalay calooshaada dhulka. Kaadi jimicsiga wadnaha mar labaad 4 qaybood oo wareegga TABATA ah: 20 ilbidhiqsiyo ayaa shaqaynaya iyo 10 seken oo nasasho ah Leyli u samee caloosha dabaqa oo lagu sameeyay 1 qaab oo ah 50 sekan.
Layli:
- Jump Squats, V Fadhiiso Dhibco Lugta
- Fuul Ups fuul; Cirbadaha burbursan
- 4 Badbaado Laadiyaha + 2 Tallaabooyinka Jack; Mt. Qallooca Ruushka
- Jaakadaha Jiifka Ski; Dib u jajabnaanta
- Jilbaha Sare ee Qaloocsan; Baaskiilada Baaskiilka
- Boodo Ballaaran + 3 Hops; Wareegyo duuban
- 2 Hookyo + 2 Goynta Sare; Oblique Jack Midiyaha Crunches
- Suulasha Suumanka Sambabka, Shukaansiga Plank
TOP 30 laylisyada wadnaha ugu fiican
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3. TABATA tababarka oo xooga la saarayo caloosha
- Kalori: 387-758
- Muddada: 60 daqiiqo
- Dhibaato: 5
- Iyada oo diirimaad iyo xirid
Waa xilli tababar adag oo TABATA ah oo xoogga la saarayo muruqyada aasaasiga ah. Barnaamijka waxaa ku jira 12 wareeg oo TABATA ah oo soconaya 4 daqiiqo. Wareeg kasta dhammeystir hal jimicsi sida ku xusan qorshaha 20 ilbidhiqsi oo shaqo ah, 10 ilbidhiqsiyo nasasho ah, 8 u dhow. Wareegyada jimicsiga wadnaha oo lagu beddelay wareegyo jimicsi oo loogu talagalay caloosha.
Layli:
- Beddel cagaha Mt Climber
- Maqas yar
- Jacks boodaya + Laad sare
- Suulka Cudurka Suulka
- Beddelka Burpee
- Tallaabooyinka looxa
- Socda Down Plank
- Side Plank oo leh Lug Lug (Bidix)
- 4 Jilibka Sare ee Lagu Daro Dhulka
- Side Plank oo leh Lug Lug (Midig)
- Boodbood Ballaaran Oo Dheer 3 Hops Dib
- Qallooca Ruushka
TOP 50 tababarayaasha YouTube: xulashadeena
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4. TABATA tababarka oo xooga la saarayo caloosha
- Kalori: 210-402
- Muddada: 30 daqiiqo
- Dhibaato: 4
- Iyadoo aan la helin kuleyl iyo qabow
Tababbarka wadnaha ee caloosha sidoo kale waa TABATA. Kelly waxay bixisaa jimicsi kaduwan oo jimicsi iyo jimicsi ah si loo ciyo, loogu celiyo 4 nooc sida ku xusan qorshaha 20 ilbiriqsi oo shaqo ah iyo 10 ilbiriqsi oo nasasho ah. Jimicsiyada waxaa loo sameeyaa si isdaba joog ah midba midka kale ka dib (ma ahan labo labo), inta udhaxeysa waxay ku nastaan 20 ilbidhiqsi. Waxaad u baahan doontaa dumbbells.
Layli:
- Lifaaqyada Lugta Looga Qaado
- Suulka taabashada suulasha
- Fuulayaa + Jump squats
- Flutterkicks
- Jack Boodo + Jilbaha Sare
- Baaskiilka Wadnaha Labaad
- Burpees Surfer
- Wareegyo Wareeg ah
- Safafka Fadhiga Fadhiga
- Quudinta Xiddigaha Side
- Nadiifi + Riix
- Wareeg + Kordhin
- Gudaha Burpees-ka
- Cirbadaha burbursan
JACAYLKA FITNESS: xulashada kuwa ugu fiican
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5. Kaadiyo + jimicsi caloosha ah
- Kalori: 316-533
- Muddada: 40 daqiiqo
- Dhibaato: 4
- C kulaylinta iyo xajinta
Tababbarka wadnaha ee caloosha wuxuu ka kooban yahay laba qaybood: wadnaha oo ku saleysan TABATA (15 daqiiqo) iyo wadnaha + jimicsi caloosha (15 daqiiqo). Qaybta hore waxaad ka heli doontaa 6 wareeg oo ah 2 jimicsi wareeg kasta, oo lagu celiyo 4 nooc sida ku xusan qorshaha 20 sec / 10 sec. Qaybta labaad, waxaad ku beddeli doontaa carbinta wadnaha iyo jimicsiga caloosha oo ku saabsan habka 45 sec / 15 sec 2.
TABATA-qayb:
- Bajaajle Jack Burpees; Boodo Dheer Long + Ski Sump
- Surfboard Hel Ups; Bood Dheer + Jump squat
- Burpee + Xejisashada; Xiddiga Jump + 1 Reverse Lunge
- Qolka Nasashada ee Dagaalyahannada 'Mt Climber Warrior Lunge'; Jacks boodaya
- 3 Beddelka Qulqulka Wadnaha; Riix ilaa + Furaha Suulka
- Bedelaad Cagaha + Jilibka; Koofiyadaha Xaga
Burburka Wadnaha + Abs:
- Sare & Hops Hops; Jilbaha Oogsan
- Jilbaha Sare Ayaa Haya; Flutterkicks
- Diyaarado Duuliye; Suulka taabashada suulasha
- Boodbooyin dhab ah; Baaskiilada Baaskiilka
Jimicsiyada sare ee 20 ee muuqaalka iyo dhabarka
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6. Cardio + layliyo KOR + yoga
- Kalori: 207-330
- Muddada: 35 daqiiqo
- Dhibaato: 4
- C kulaylinta iyo xajinta
Tababbarka wadnaha ee caloosha waa isku dhaf barnaamijyo kala duwan oo ka kooban saddex qaybood. Qeybta koowaad: cardio + cor (10 daqiiqo) qeybta labaad: cardio saafi ah (10 daqiiqo) qeybta sedexaad: yoga + iskala bixin (10 daqiiqo). Labada qaybood ee hore waxaa lagu sameeyaa nidaamka TABATA. Kelly iyo Daniel waxay kaloo muujiyeen qaab fudud oo layliga ah.
Jimicsi (yoga):
- Jiis Jump + Laad; Hal Lugood Jacknife Crunch
- Kala-Boodbo Burbees ah; Gudaha & Dibedda Plank
- Ku bood boodboodyo
- Mt Climber Kac
- Xiddigaha Boodboodka
- Qoob-ka-soo-noqoshada Qolka Jiifka ah
- Tallaabada Dhinac
Tababaraha Elliptical: faa'iidooyinka iyo khasaaraha
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7. TABATA tababarka oo xooga la saarayo caloosha
- Kalori: 168-336
- Muddada: 30 daqiiqo
- Dhibaato: 4
- C kulaylinta iyo xajinta
Layligan waxaad ka heli doontaa 4 wareeg oo TABATA ah oo 4 daqiiqo ah. Wareeg kasta waxaa ka mid ahaa laba jimicsi: 1 jimicsi wadnaha ah iyo 1 jimicsi oo loogu talagalay jilif, oo beddelaya kuna celcelinaya 4 nooc. Dhamaadka barnaamijka, Daanyeel wuxuu kuu diyaariyey loox 2 daqiiqo ah.
Layli:
- Burpee; Crunch Jackknife
- Qolka Nasashada Dabaasha
- Xiddiga Boodboodka; Hip Oblique oo kor u qaada L&R
- Laad Dheer; Baaskiil Baabuur
- 2 Min Qorshe gubasho
10ka kaalmo ee koritaanka murqaha
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8. Tababarka laadadka + laylisyada caloosha
- Kalori: 225-585
- Muddada: 50 daqiiqo
- Dhibaato: 4
- C kulaylinta iyo xajinta
Aasaaska jimicsiga wadnaha ee caloosha wuxuu kujiraa laadadka iyo jimicsiga farshaxanka. Barnaamijku waa mid hodan ah waxaana ku jira 5 wareeg oo jimicsi ah:
- Muhiim (5 daqiiqo): laylisyo caloosha iyo dhabarka ah
- Laadinta (10 daqiiqo): kickboxing
- Muhiim (5 daqiiqo): looxaan
- Laadinta (10 daqiiqo): kickboxing
- Dhex-dhexaad ah (5 daqiiqo): layliyo dhabarka iyo suunka dhinac ah
Fiidiyowyada ugu sareeya ee 20 ee wadnaha si aad miisaan uga lumiso Popsugar
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9. Tababbarka wadnaha ee kala-baxa ee caloosha
- Kalori: 128-258
- Muddada: 30 daqiiqo
- Dhibaato: 3
- No-kululeeyo, oo leh wax qabad
Tani waa tababar qaab-dhismeed aad u xiiso badan. Barnaamijku wuxuu ka kooban yahay 4 wareeg oo jimicsi ah. Wareeg kasta waxaad ku qaban doontaa 6 nooc oo jimicsi ah: Crunch, Plank, Cardio, Pilates, Back, Burbut (crunches, loox, cardio, Pilates, spin). Jimicsi lama soo celiyo, markaa hubaal ma caajisi doontid! Jimicsiyada waxaa lagu sameeyaa iyadoo la raacayo nidaamka: 45 ilbiriqsi ayaa shaqeynaya, 15 ilbiriqsiyo nasasho ah.
- Round 1: Lugta Dhulka Taabasho; Plank + Jilibka; Beddelka Burpee; Suulasha Suulasha; Dib-u-celinta Walkdown; Flutterkick.
- Round 2: 3 Waddo Burbur; Plank Jack + Lug Kordhinta; 3 Dhibco Badhida Kicker; Pilates arkay; Ey Shimbir ah;
- Round 3: Bridge + Suulka Taabashada; Plank Up Downs; Sambabaha Sooda Lugaha Lugaha; Dabaasha; Qallooca Ruushka.
- Round 4: Hal Lugood Jackknife; Supine Plank + Kiciye; Boodboodyada Jump lateral bump Baacsiga Tubooyinka Cagaha; Back Bow Isgoyska; Cirbadaha taabashada Suulka
Sida loo doorto jimicsi Mat
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10. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- Kalori: 217-348
- Muddada: 30 daqiiqo
- Dhibaato: 3
- C kulaylinta iyo xajinta
Barnaamijkan, jimicsi kale oo wadnaha ah (oo ah qaabka TABATA) iyo layliyo qolof ah (45 ilbidhiqsi shaqo / 15 ilbidhiqsiyo nasasho). Dhamaan tababarayaashu waxay diyaariyeen 4 koox oo laylis wadnaha ah 2 laylis koox kasta iyo 3 koox oo jimicsi ah oo loogu talagalay jilitaanka 3 jimicsi koox kasta.
- HIIT: 2 Jilbaha + Ballaaran Oo Ballaaran; 3 Dhinacyo Dhinac ah + Burpee.
- Core: Cadaadiska Cidhibta 3 + Kordhinta; Xasilinta T + Taabashada Lugta Suulka; Snow Angel Suulka taabashada.
- HIIT: 180 Jump squats; Xuduudaha Lateral.
- Core: Jaantus 4 Dhibcaha Lugta; Eeyaha Shimbiraha; Dhabarka Dhabarka + Cirbadaha.
- HIIT: Nasasho + Laad; Lugta Wareegga Koowaad ee Sumo.
- Core: Khadka Side Plank Kick + Dip; Dhinac kale; Boqollaal.
- HIIT: Jaakado jilicsan; Jacks boodaya.
Sida looga saaro dhinaca: 20 + 20 laylis
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11. Tababbarka wadnaha iyo jimicsiyo isdabajoog ah
- Kalori: 180-390
- Muddada: 35 daqiiqo
- Dhibaato: 4
- C kulaylinta iyo xajinta
Tababbarka kale ee wadnaha oo aad u kaladuwan oo loogu talagalay caloosha, waxaa laguu balan qaadayaa inaadan caajisin. Barnaamijkan jimicsiga waxaa lagu sameeyaa hal mar oo lama soo celiyo. Wuxuu sugaa nidaamka caadiga ah ee FitnessBlender: 20 ilbidhiqsiyo shaqaynaya iyo 10 ilbidhiqsi oo nasasho ah. Laba jimicsi oo wadnaha ah ayaa laba jimicsi u beddelaya qolofka. Guud ahaan, barnaamijka waxaa ku jira ilaa 40 jimicsi oo kala duwan.
Fitness-xanjo - qalab aad u faa'iido badan
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12. Kaadiyo + jimicsi caloosha ah
- Kalori: 219-421
- Muddada: 35 daqiiqo
- Dhibaato: 4
- C kulaylinta iyo xajinta
Barnaamijkan qeybaha wadnaha muddo 6 daqiiqo ah oo lagu beddelayo qeybaha caloosha illaa 2 daqiiqo. Qaybta wadnaha waa qorshaha TABATA. Jimicsiyada qolofta waxaa loo sameeyaa wareegga 50 ilbiriqsi oo shaqo ah, 10 ilbidhiqsi oo nasasho ah.
- HIIT: Wareegii 1. Burpee + Riix Up; Suulka Faraha Ka Kac; Cagaha Degdega ah; Lateral + squat Jump; Xiddiga Jump + Burpee; Sumo Lunge si loogu boodo.
- Cutub: 1 Wareeg. Crisscross Crunch; Suulka Taabashada Cidhiidhiga.
- HIIT: Wareegii 2. Jilib Sare + Jumping Jack; Fuulayaa; Jilbaado Jack + Jump; Hizsaab Hops; Front Jack + squat Pops; Khatimidii Riix.
- Muhiim: Wareega 2. Ruushka Twist; Qalooca Back Bow.
- HIIT: Wareegii 3. Xiddiga Jump + Jilibka; Jilbaha U Soco + Jilibka Looxa; Burpee + Jab Cross; Supine Push Up + Suulka taabashada Kac; Qolka Nasashada ee Boodka ah Jab, iskutallaab
- Muhiim: Wareega 3. Sinta Dhinaceeda Kor L; Side Hip Raise R
Tababbarka TABATA: 10 ururinta ugu fiican
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Sidoo kale fiiri xulashooyinka kale ee waxtarka leh ee jimicsiga:
- Dhammaan wixii ku saabsan jijimooyinka jimicsiga: waa maxay iyo sida loo doorto
- 50ka jimicsi ee ugu fiican caloosha fidsan
- 20-ka dumarka ee ugu wanaagsan ee kabaha orodka ugu ordaya si aamin ah
- Dhammaan wixii ku saabsan riix-UPS: astaamaha + xulashooyinka riixitaanka
Khafiifinta, Caloosha, Jimicsiga tababbarka, Tababbarka wadnaha