Tababarka ugu sareysa ee 12 oo leh dumbbells gacmaha, garbaha, dhabarka iyo laabta Fitness Blender

Muruqyada xooggan ee jirka sare waa lagama maarmaan ma aha oo kaliya in la hagaajiyo tayada jidhka laga soo bilaabo aragtida qaybta bilicda, laakiin sidoo kale waxqabadka tayada leh ee jimicsiyo badan oo ay ku jiraan caloosha, barida iyo bowdada. Waxaan ku siinaynaa ururintayada cusub: 15 tababbarka xoogga leh oo leh dumbbells ee gacmaha, garbaha, dhabarka iyo laabta oo ka socda Fitness Blender si loo xoojiyo oo loo mariyo murqaha.

Layliga kala duwan ee isku-dhafka jirdhiska waxaan ka dooranay kaliya kuwa ay ku jiraan tababarka xoogga oo leh dumbbells si ay u horumariyaan murqaha jidhka sare (gacmaha, garbaha, laabta, dhabarka). Barnaamijyada qaarkood waxaad sidoo kale u baahan doontaa kursi. Barnaamijku wuxuu qaataa 20-50 daqiiqo, badankoodu waxay horeyba ugu jireen diirimaad iyo iskala bax.

Tababarka xoogga ee jirka sare wuxuu yeelan doonaa a ujeedo kala duwan iyadoo ku xiran tirada soo noqnoqda iyo miisaanka dumbbells ee aad doorato:

  • 5-8 reps ee habka ayaa ku habboon kuwa ka shaqeeya koritaanka murqaha;
  • 12-14 ku celcelinta habka doorashada ee kuwa ka shaqeeya kor u qaadista awooda;
  • 16-20 ku celcelinta habka doorashada ee kuwa ka shaqeeya dulqaadka iyo murqaha.

Sidaas awgeed, hoos u dhaca ku celcelinta, bonmiisaanka lichi waxaad u baahan tahay inaad isticmaasho. Dooro miisaanka dumbbell si soo noqnoqoshada ugu dambeysa ee habka lagu sameeyay murqaha ugu sarreeya. Waayo biceps, triceps iyo garbaha miisaanka dumbbells waa inuu qaataa wax ka yar. Kooxaha murqaha ee waaweyn, tusaale laabta iyo dhabarkaway qaadi kartaa miisaanka.

Waxaan bixinaa 2 jimicsi kooxeed laga bilaabo FitnessBlender ee jirka sare:

  • iyadoo tiro yar oo ku celcelin ah ay ku jiraan natiijada (Jimicsi kasta waxaa la sameeyaa 8-10 ku celcelin habka)
  • oo leh tiro badan oo ku celcelin ah markiiba (jimicsi kasta waxaa la sameeyaa illaa 45 ilbiriqsi)

Tababarka kooxda ugu horeysa si ay u qabtaan si ka wanaagsan kuwa haysta joogitaanka dumbbells culus oo diyaar u ah inay ka shaqeeyaan mass muruqa. Tababarka kooxda labaad waxay ku habboon yihiin kuwa kaliya ee raba inay ka shaqeeyaan murqaha jirkaaga sare.

FitnessBlender: saddex ka kooban oo diyaarsan oo miisaan lumis ah

Tababar xoog leh oo leh tiro yar oo ku celcelin ah

1. Tababarka Dhisida Muruqa Jirka Sare

  • Waqtiga: 21 min
  • Dhibaato: 3
  • Kalori: 120-280 kcal
  • Qalabka: dumbbell, keydka
  • Iyadoo aan la helin kuleyl iyo qabow

Barnaamijkan, Daniel wuxuu kuugu diyaariyay 12 jimicsi oo kala duwan. Layliga waxa loo qaybiyaa 3 kooxood, 4 jimicsi koox kasta. Jimicsi kasta waxaa lagu sameeyaa 10 ku celcelin hal hab. Inta u dhaxaysa kooxaha jimicsigu wuxuu qaadanayaa nasasho yar.

Layli: Cadaadiska Xabadka, Laf-ku-laaban, Hoos-u-dhaca Xabadka, Safka Laab; Saxafada Sare, Dumbbell Pullover, Kor u qaadida Dambe, Jilitaanka Dumbbell dhinaca; Kordhinta Tricep ee dusha sare, Curl Dube, Tricep Kickback, Curl Bicep.

Dhammaan Xoog-samaynta Sare ee Jirka - Tababarka Dhismaha Muruqyada Jirka Sare

2. Jimicsiga ugu Wanaagsan ee Jirka Sare ee Gacmaha Toosan, Garabka & Dhabarka Sare

Tababarkan xoogga ah ee jidhka sare waxa ku jira 3 wareeg 2 jimicsi wareeg kasta. Wareeg kasta waxaa lagu celiyaa 2 qaybood + yaryar Daal. Samee jimicsiyo 10 ku celis ah. Kelly waxay isticmaashaa dumbbells min 2kg ilaa 8kg.

Layli: Hammer Curl, Bentover Tricep Extension, Duulidda Xabadka, Duulidda Dib u Celisa, Cadaadiska Sare, Dumbbell Pulllover.

3. Gacmaha adag, caatada ah, lafaha, laabta iyo garbaha jimicsiga

Tababarkan sare u kaca ee gacmaha, garbaha, laabta iyo dhabarka waxaa ka mid ah 6 jimicsi oo loo qaybiyay 3 wareeg. Wareeg kasta waxaa lagu soo celiyaa 3 qaybood, jimicsiga waxaa lagu sameeyaa 8 ku celcelin.

Leyl: Xir Buundada Buundada, Safka Bentover, Xir, Kor-u-qaadka Dambe/Ventral (alt), Jiidjiyeyaal, Gacan-kordhin, Kor-sare Kordhinta Tricep.

4. Tababarka Xoogga ee Gacmaha iyo Garabka

Tababarkan xoogga ah ee gacmaha iyo garbaha ayaa la kariyey 4 wareeg 2 jimicsi wareeg kasta. Wareeg kasta waxaa lagu soo celiyaa 3 qaybood, layliyada waxaa la sameeyaa 10 ku celcelin.

Layli: Kor-u-qaadka Madaxa, Curl, Kor-u-qaadka dambe, Kor-u-qaadista Tricep-Arnold Press, Dube Curl, Kor-u-qaadista Ventral, Burburiyaha Dhafoofka.

5. Jimicsiga sare ee jidhka ee xoogga leh ee soo socda

Tababarkan jimicsi kasta waxaad samayn doontaa 3 qaybood: 10 reps, ka dibna 8 reps ka dibna 6 reps. Iyada oo tirada yar ee reps aad kordhin doontaa miisaanka dumbbells. Habkani wuxuu kaa caawin doonaa inaad horumariso dulqaadka iyo inaad ka shaqeyso dhisidda murqaha iyo xoogga. Waxaad ka heli doontaa tiro yar oo ku celcelin ah jimicsi kasta, culeyska culeyska, waxaad qaadan kartaa wax badan.

Layli: Bicep Curl, Bentover Tricep Extension, Duulimaad Gadaal, Cadaadis laabta, Saxafada Sare, Jiid, Kor u Qaadida Dambe, Kor u qaadida Ventral.

6. Xoogga Sare ee Jirka oo shaqeynaya - Tababarka Miisaanka ee Jirka Sare

Barnaamijkani wuxuu ku socdaa qaabkii la yaqaanay: 6 jimicsi, 3 wareeg 2 jimicsi wareeg kasta. Wareeg kasta waxaa lagu soo celiyaa 3 qaybood oo jimicsi ah 10 ku celcelin.

Leyl: Beddelka Dheefanka Xabadka, Saf beddelka, Xir, beddelka garabka riixa, Beddelka Dumbbell Pullover, Beddelka Kordhinta Tricep Beddelka Bicep Curl.

7. Jimicsiga Xoogga Xoogga Sare ee Jirka - Gubashada murqaha ee la hubo

Jimicsigan 40-daqiiqo ah Daniel waxa uu sameeyay 6 layli qadiimi ah, kuwaas oo loo qaybiyay 3 wareeg. Layliga waxaa la sameeyaa 10 reps, wareeg kasta waxaa lagu celiyaa 3 qaybood. Dhamaadka waxaad heli doontaa Daal Round oo ah 6 jimicsi.

Layli: Duqsiga xabadka, Bentover Reverse Fly, Kor daa, Jiid, Kordhinta Tricep, Curl Bicep Wareega Gubashada: Kor u riix, safka Bentover ee ballaaran, garabka riixa, jiidi, Dip Tricep, Curl dubbe.

8. Gacmaha sare ee jidhka, garbaha, jimicsiga dhabarka sare

Tababarkan xoogga ah ee jidhka sare waa mid aad u kala duwan. Waxa ku jira 18 jimicsi oo kala duwan, kuwaas oo loo qaybiyay 3 wareeg. Jimicsi kasta waxaa lagu sameeyaa hal qaybood oo ah 10 ku celcelin. Inta u dhaxaysa wareegyada waxaad yeelan doontaa nasasho yar. Kelly waxay isticmaashaa dumbbells min 2kg ilaa 8kg.

Layli: Duqsiga xabadka, Duqsi ka foorarsaday, Kor u kaca Ventral, Dumbbell Pullover calaacasha, Jilba Jilibka Tricep Kick Back, Dube Curl; Cadaadiska Xabadka, Dumbbell Safka ballaaran ee L&R, garabka garabka, Dumbbell Pullover calaacasha kor, Kordhinta Tricep Korka, Curl Bicep; Xir laabta laabta, safka Dumbbell, Xir, Kor calaacasha Hoos u daaci, Jiid Jiid, Tricep Dip, Curl Gacmaha.

9. Jimicsiga sare ee jimicsiga ee gacmaha, garbaha iyo dhabarka sare

Jimicsigan oo ah 50 daqiiqo Kelly ayaa kuu diyaarisay 14 jimicsi. Layliga ayaa loo qaybiyaa 7 wareeg, wareegyada waxaa lagu soo celiyaa 2 qaybood. Samee jimicsi kasta 8 ku celis. Tababarku waa dheer yahay, markaa waxaad qaadan kartaa nasiyo dheeraad ah inta u dhaxaysa wareegyada.

Layli: Duulimaad laabta ah, Duqsi rogaal celis ah, Curls Bicep ah, Ka foorarsan Kordhinta Tricep, Kor u qaadida dambe, Ka foorarsan Kor u qaadida danbe, Kor u qaadida Ventral, U Jiid Dheeraad ah Saxaafad cidhiidhi ah, Wareeg Plus iyo Fidinta Wareega Wareegga Riix Kor, Kor u Qaadis iyo Istallaal, Ka foorarsada jeexjeexyada, Curl wareega, Burburiyaha dhafoorka.

Tababarka xoogga ee jirka sare ee waqtiga

1. Jimicsiga Jidhka Sare ee Madadaalada ee Gacmaha & Garabka Waaweyn

Layligan loogu talagalay jidhka sare wuxuu ka kooban yahay 18 jimicsi oo kala duwan, markaa waxaa hubaal ah inaadan caajisin. Layli kasta waxa la sameeyaa 1 mar qorshaha hoostiisa 45 ilbiriqsi shaqo, 20 ilbiriqsi oo nasasho ah. Waxaa jira jimicsi isku dhafan oo dhowr kooxood oo muruq ah, iyo jimicsiyo garaaca oo loogu talagalay xoojinta murqaha.

Leyl: Duulimaad dib u noqosho + garaaca; Duqsiga xabadka + garaaca wadnaha; Pullover + Crunch; Warbaahinta Sare; Kordhinta Tricep + Safka Xir; Curl + Arnold Press; Cadaadiska Xabadka + Buundada; Saf ballaaran + loox; Kor u kaca & Ventral; Jilitaanka dhinaca; Cadence Curl; Halo Extension; Kor u riix safarka; Qaansada Dhabarka; Goobabada Gacanta; Hoos-u-dhigis Balaadhan & Cidhiidhi; Tricep Dips; Socodka + jiidaya.

2. Shaqada Jirka Sare ee shaqaynaysa ee Xoog iyo Iskudubarid

Tababarkan loogu talagalay jidhka sare ee ka imanaya Fitness Blender waxaad ka heli doontaa 4 wareegyo 2 jimicsi wareeg kasta. Wareeg kasta waxaa lagu celiyaa 2 qaybood. Jadwalka soo socda ayaa la soo jeediyay in la dhammaystiro: 45 ilbiriqsi shaqo, 15 ilbiriqsi nasasho. Dhammaadka barnaamijka in yar Wareega Gubashada ee afarta jimicsi.

Layli: Bicep Curl, Tricep Extension, Duulimaad gadaale, Cadaadis laabta, Sarifka sare, Jiid, Kor u qaadida dambe, Kor u qaadida Ventral, Riix Kor u kaca, Dips Tricep, Jiidashada Qaansada danbe, Goobaha Gacmaha.

3. Jimicsiga Xoogga Xoogga ee Sare ee Gacmaha, Garbaha, Laabta & Dhabarka

Layligan waxaad ka heli doontaa 24 jimicsi oo gaar ah oo lagu sameeyo hal hab oo waafaqsan nidaamka 45 ilbiriqsi shaqo iyo 15 ilbiriqsi oo nasasho ah. Wadar ahaan, barnaamijka waxaa ka mid ahaa 4 kooxood oo jimicsi:

Haddii aad rabto inaad ka shaqeyso kooxaha kale ee murqaha oo leh tababarayaasha Fitness Blender, hubi inaad eegto:

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