Contents
- Jimicsi gaaban oo caloosha ah oo leh Casey Ho
- 1. Hufan 10 Abs
- 2. Flattener Caloosha Hoose
- 3. Caato Slim POP Pilates
- 4. Tababarka Ugu Dambeeya Ab
- 5. Intensive Ab Workout Mania
- 6. Shaqada adag ee adag
- 7. Xudunta Muhiimka ah - Tababarka ugu Fiican Ab
- 8. Abs on Fire
- 9. Happy Hard Core Ab Tababbar
- 10. Tababarka Flat Abs for bilowga ah
- 11. Jimicsiga 'Extreme Abs' (Qeybta 1, 2, 3)
- Lacag: 1000 Abs Challenge (30 daqiiqo)
Jimicsiga joogtada ah ee caloosha ayaa muhiim u ah ma aha oo kaliya xoojinta muruqyada caloosha, laakiin si looga hortago xanuunka dhabarka iyo dhabarka hoose. Murqaha murqaha wuxuu taageeraa lafdhabarta, sidaas darteed jimicsiyada si loo xoojiyo ayaa door muhiim ah ka ciyaara shaqada isku dhafan ee nidaamkayaga muruqyada. 13 waxay ku siinayaan jimicsi gaagaaban oo maqnaanshaha Blogilates ah 10 daqiiqo taas oo wax weyn u noqon doonta fasalkaaga.
Waxaa muhiim ah in la ogaado in ay aad u adag tahay in laga saaro dufanka caloosha, oo keliya qabashada crunches. Si looga takhaluso caloosha waxay u baahan tahay hab dhammaystiran: kaloori yaraan iyo jimicsi joogto ah. Laakiin si loo xoojiyo muruqyada, loo hagaajiyo codka, loo adkeeyo caloosha si loo hubiyo inaad awood u yeelan karto inaad caawiso. Ha ku qaadin jimicsiga caloosha: 10-15 daqiiqo 2-3 jeer usbuucii ayaa ku filan marka lagu daro barnaamijyada loogu talagalay jirka oo dhan.
Casey Ho waxay bixisaa fiidiyowyo gaagaaban oo kakanaanta dhexdhexaadka ah, kuwaas oo awood u yeelan doona mid walba. Haddii jimicsiyada qaarkood ay kugu adag yihiin, ha ka welwelin. Si joogto ah ugu sii wad tababarka, waqti ka dib waxaad dareemi doontaa horumar la taaban karo. Ka taxaddar inta lagu jiro tababarka kuma foorarsan lafdhabarta, dhabarka hoose ayaa lagu cadaadiyey sagxadda. Sawir caloosha, ma ahan inuu dabacsanaado, laakiin neefta ha qaban.
Feejignaan! Xogta tababarka laguma talinayo in la dilo dadka qaba cudur dabadheeraad ah ee lafdhabarta ee xanuunka dhabarka daran iyo dhabarka hoose, iyo sidoo kale joogitaanka diastasis dhalmada kadib. Haddii aad dareento wax jimicsi ah ayaa ku siinaya xanuun ama raaxo, ka bood ama jooji tababarka.
Dhammaan fiidiyowyadu waxay ku yaalliin sagxadda, tirakoobka looma baahna, muddada shaqada ku saabsan daqiiqado 10. Asal ahaan Casey Ho waxay bixisaa jimicsiyo ka socda Pilates iyadoo si taxaddar leh loo darsay muruqyada muruqyada caloosha iyo jilif: jeexjeexa, jajaban gadaal, boqolka, loox, Baaskiil, kordhinta lugaha, jiidaya lugaha toosan, duub dhabarka, doon, maqas, iwm.
60ka jimicsi ee ugu fiican Pilates
Jimicsi gaaban oo caloosha ah oo leh Casey Ho
1. Hufan 10 Abs
Barnaamijkan waxaad ka heli doontaa 10 laylis oo wax ku ool u ah caloosha: Laab Laab Maroojin, Anqawyo Gaadhay, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Tababarku waa mid gaaban, laakiin aad waxtar ugu leh muruqyada aasaasiga ah.
2. Flattener Caloosha Hoose
Barnaamijkan shaqo wuxuu si firfircoon ugu lug leeyahay muruqyada saxaafadda hoose. Hawshani sidoo kale waa mid aad u kala duwan oo tayo wanaagsan leh. Jimicsiyada soo socda: Boqolkiiba, Cagta Lugta Fudud, Barbie Feet, Burburinta Lugta, Burburinta 1-2-3, Cidhibyada Cidhibta, Eeg Saw Abs, Helicopters, Corkscrew, Single Drop
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3. Caato Slim POP Pilates
Tababarkan gaaban ee 10-ka daqiiqo ah ee caloosha laga bilaabo Casey Ho waxaa ku jira oo keliya 4 jimicsi: Extension Crunch, Double Crunch to Extension, Rollup to Rollover, Hip Twist to Butt Lift - Isku soo Duub Xudunta Labadaba Fasalka si dhakhso leh ayaa loo qaban doonaa, laakiin si hufan.
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4. Tababarka Ugu Dambeeya Ab
Tababbarkaan waxaad sugeysaa asal ahaan kor u qaadista jirka cagaha si ay uga shaqeeyaan jilifka. Haddii aad dhibaato dhabarka ah leedahay, waxaa fiican in barnaamijka dib loo dhigo. Jimicsi: Ballerina Fadhiiso (dhowr qaababka), Maqasyada laadadka, Goobo lugta, Cha Cha Abs, Lug Lug Labad, Teaser.
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5. Intensive Ab Workout Mania
Tababbarkaan waxaa ka mid ah laylisyada caadiga ah ee laga sameeyo Pilates: calooshaadu way guban doontaa! Hal jimicsi ayaa si aan kala go 'lahayn u raacaya caadooyinka ugu wanaagsan ee Pilates. Dhamaan jimicsiyada waxaa lagu sameeyaa dhabarka.
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6. Shaqada adag ee adag
Kani maahan leylisyadayada tababarka caadiga ah ee dhabarka, laakiin waxaa jira xarigyo dhinaca ah iyo kuwo caadi ah, wax ka beddelkooda, iyo jimicsiga Superman, oo aad waxtar ugu leh xoojinta dhabarka hoose.
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7. Xudunta Muhiimka ah - Tababarka ugu Fiican Ab
Layli kale oo kaa caawin doona inaad si wax ku ool ah uga shaqeyso cadaadiska hoose. Fiidiyowgaan Casey wuxuu ku siinayaa inuu ka shaqeeyo caloosha badiyaa iyadoo la maroojiyo iyo wiishka lugta.
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8. Abs on Fire
Barnaamijkan waxaa ku jira layli aan fududeyn oo loogu talagalay caloosha, sidaa darteed, u codso oo khibrad u leh ardaygu. Jimicsi: The Genie Abs Eagle Abs, Runaway Abs, Double Lug Fid, Clock ABS, Hollow Rock Rock Leg Leg Drop, Dhegta Dhulgariir.
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9. Happy Hard Core Ab Tababbar
Layligan oo ah maqnaanshaha Blogilates waxaa ku jiray kaliya 5 jimicsi. Firfircoonidu waa mid gaabis ah oo laga fiirsado iyada oo horumarka ugu sarreeya ee muruqyada asaasiga ah. Leyli: Tareen Track Abs, Hal Wareeg Lugta Ab, Gaaritaanka Criss-cross, Genie Abs.
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10. Tababarka Flat Abs for bilowga ah
Laakiin jimicsigani wuxuu ku habboon yahay bilowga. Waxaa ka mid ah jimicsiyo kala duwan, laakiin waxaa loogu talagalay tiro yar oo soo noqnoqda, markaa casharku waa sahlan yahay in la raaco bilow ilaa dhammaad. Jimicsiyada: Iskudub, Boqol, Hal Lugood Oo Lugood Ah, Lugayn Dheeraad Ah, Miisaanka Sare Oo Lugoodo, Lugood Up Crunch, Oblique Swivels, Twisting Crunch, Crunch, Plank, Forearm Plank, Side Plank.
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11. Jimicsiga 'Extreme Abs' (Qeybta 1, 2, 3)
Casey Ho sidoo kale wuxuu leeyahay taxane ah seddex fiidiyoow gaaban oo ah 'Extreme Abs Workout'. Tababarku ma aha mid xad dhaaf ah, laakiin waa tayo ku filan. Xaqiiqdii waxay gacan ka geysan doonaan shaqadaada ku saabsan muruqyada caloosha.
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Lacag: 1000 Abs Challenge (30 daqiiqo)
Haddii aad diyaar u tahay inaad shaqeyso waqti dheer, iskuday cashar 30 daqiiqo ah 1000 Caqabadda Abs laga bilaabo Blogilates, taas oo kaa caawin doonta inaad diirada saarto muruqyada caloosha. Dhammaan jimicsiyada waxaa lagu sameeyaa booska suuxinta.
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U suurta geli jimicsigaan gaaban maqnaanshaha Blogilates ilaa qorshaha jir dhiskaaga si aad u xoojiso muruqyada caloosha iyo nidaamka muruqyada. Haddii aad jeceshahay inaad ku sameyso Casey Ho, waxaan kugula talineynaa inaad daawato:
- Top 10 jimicsiga saamaynta yar ee gaaban ee lugaha ka socda Blogilates
- Top 10 jimicsiga saameynta hoose ee jirka oo dhan oo ka socda Blogilates
Kuwa bilowga ah, khafiifinta, jimicsiga saamaynta hoose ee caloosha