Tababarka ugu sareeya ee 15 oo leh dumbbells lugaha iyo badhida FitnessBlender

Haddii aad ka raadinaysid tababarka culeyska badhida iyo lugaha guriga, markaa aruurintan adiga ayaa loogu talagalay adiga! Ka hel 15 tababar xoog leh dumbbells FitnessBlender kaa caawin doona si wax ku ool ah looga shaqeeyo murqaha lugaha iyo badhida guriga.

Tababbarka badhida iyo lugaha FitnessBlender wuxuu soconayaa 20 ilaa 60 daqiiqo. Intooda badan waxaa ka mid ah kuleylinta iyo xannibaadda, laakiin haddii kale, waxaan kugula talineynaa inaad adigu sameysid. Tusaale ahaan, is-kululeynta iyo helitaanka Kelly iyo Daniel:

  • Kululeehttps://youtu.be/iYFKB5fgqtQ
  • Hitchhttps://youtu.be/u5Hr3rNUZ24

Sharaxaadda Dowladaha: tababar kooban oo kooban, mudada kakanaanta fiidiyaha miisaanka, joogitaanka kuleylka iyo qaboojinta, liiska jimicsiyada. Jimicsiyada lagu qoro Ingiriisiga, laakiin astaamahoodu inta badan waa toos:

  • Bajaaj - squats
  • Deadlift - dhimashooyin
  • Nasasho - sambabbo
  • Sambabada Dhinaceeda Side Lunge
  • Curtsy Lunge - sambabada dadban
  • Sumo Squat - fadhiyo leh lugaha oo aad u kala fog
  • Lug Kordhin / Lug Lift - wiishka lugta
  • Bridge - buundada gluteal
  • Boodo - bood
  • Dibi Kici - sharaabaadyo kor u kaca

Laylisyada waxaad u baahan doontaa bararbaro (xaalado dhif ah sidoo kale kursi ama jaranjaro tallaabo). Sababtoo ah waxaad tababbari doontaa jirka hoose oo aad sameyn doontaa jimicsiyo kala duwan sida fadhiisimo, sambabbo iyo waxyaabo culus tiro yar oo soo noqnoqasho ah, waxaan si badbaado leh u qaadan karnaa dumbbells ka culus: 5-10 kg (gabdho), 10-15 kg (lab).

  • Haddii aad rabto inaad kor u qaaddo murqaha, badhida wareega oo aad hagaajiso qaabka lugahaaga, ka dib ku lug yeelo tababarka la soo jeediyey 1-2 jeer toddobaadkii. Ha ka baqin inaad qaadato bonliisanka dumbbells - oo aan lahayn culeysyo tayo leh, muruqyada lugaha iyo badhida ma heli doonaan cadaadis ku filan.
  • Haddii aad ugu horreyntii rabto inaad yareyso caddadka cagaha, waxaa ugu wanaagsan inaad diiradda saarto jimicsiga plyometric iyo wadnaha iyo tababarka xoogga ah ee jirka hoose si uusan u sameynin wax ka badan inta jeer asbuucii.

Tababbarka xoogga lugaha iyo badhida

Haddii aad qabtid arrimo jilibka ah, horumariyo xididdada xididdada dhiigga ama aad doorbideyso leylisyada saameynta hoose, eeg xulashadeenna:

Fiidiyowga 18-ka ugu sarreeya saamaynta hoose ee cagaha FitnessBlender

1. Dhisme Mass Mass ah

  • Muddada: 33 daqiiqo
  • Dhibaato: 3
  • Iyada oo diirimaad iyo xirid

Tababbarka waxaa ka mid ah kuwa la qaado, squats iyo sambabada. Jimicsi kasta waxaa la sameeyaa illaa 45 ilbidhiqsi, naso 15 ilbidhiqsi, ku celceli jimicsiga oo leh laba nooc.

Jimicsiyada: Sumo squat, suulasha dhimashadu ku jirto, nasashada jilicsan, suulasha Deadlift ee banaanka loo baxo, qolka hurdada dhiniciisa, Deadlift, Nadiif iyo saxafad, fadhiisimo, qolka nasashada oo boodboodaya, nasasho kale.

Mass Dhismaha Jirka Hoose - Dhammaan Jimicsiga Xoogga

2. Dhis jimicsi jimicsi: Xoog iyo Pilates

Barnaamijka waxaa ku jira 2 qaybood. Qaybta hore waxaad ka heli kartaa jimicsi xoog leh oo bowdada iyo badhida ah oo leh tiro yar oo soo noqnoq ah. Kelly waxay isticmaashaa dumbbells 4 ilaa 10 kg. Qaybta labaad - laylisyada Pilates oo ku yaal Mat-ka qalab la'aan.

Power layliyo (3 wareeg: 10, 8, iyo 6 ku celcelin): Maroojisyo, Dhimasho, Qolka Nasashada + Lugta Dhinac Kordhi, Kacsanaan, Sagaar Lugooyo

Jimicsiyada on Mat iyada oo aan qalab: Pilates Lifaadka Lugta Lugta + Cirbadaha, Lifyada Lugta Gudaha + Cirbadaha, Buundada + Qabo.

3. Squats iyo Deadlifts: Jimicsiga Jirka Hoose

Tababarka waxaa ka mid ah 2 nooc oo jimicsi ah:Kadaloog) iyo dhimasho (Dhimashada), iyo waliba wax ka badalkooda. Qaabka barnaamijka: jimicsiga 45 ilbiriqsi, 15 ilbiriqsiyo nasasho, 2 nooc.

Jimicsiyada: Ku fadhiisato, Dhimasho, Taabasho squat, Dhimasho si Lunge, squat + Side Leg Raise, Deadlift Kickouts, Ski squat Inside Thigh Raise, Deadlift - Suulasha In, Sumo squats, Deadlift - Faraha Looga yeello Dibiga Kor u qaad Dhinac Dhinac ah, Wide Deadlift.

4. Tababarka Guriga Gudihiisa iyo Cajarkiisa

Tababarka waxaa lagu qabtay qaab ah: 45 ilbiriqsiyo lagu sameynayo 15 ilbiriqsi oo nasasho ah. Jimicsiga ku celceli supersta-yada 2 wareeg. Saamaynta hoose ee barnaamijka, tababarka Kelly oo aan lahayn kabo ordi.

Jimicsiga: Hal Lug Dhimasho, 3 Waddo Luuq ah, Iskuxirnaansho & Dhagax, Cubey Caf Raise, Miisaanka Maatada Culeyska leh, Iskuxidh Ballaaran + Lug Lug Lug leh, Bistoolad Caawisay, Dhimasho + Kicitaan & Lift, Lifado Lug Lugta Ah + Cirbadaha oo maraya inta lagu nasto Cirbadaha dhabarka Buundo + Laad.

5. Tababbarka ugu Dambeeya iyo Cajarka ee Dadka Si fudud U Caajista

Leyli aad u kala duwan oo lugaha iyo badhida ah, oo ay ku jiraan 6 wareeg oo 6 jimicsi wareeg kasta ah. Waxaad sameyn doontaa 10 ku celcelin jimicsi kasta, sidaa darteed culeyska dumbbells ayaa qaadan kara wax badan (Kelly waxay isticmaashaa 5-10 kg). Sidoo kale waxaad ka heli doontaa dhowr jimicsi plyometric.

Jimicsiyada: Saldhigga Aasaasiga ah, Dhimashada, Beddelka Beddelka Beddelka, Jump squats, Lifts Lift + Pulses, Leg Lifts Lifts, Wide / Sumo Squats, Deadlift - Suulasha gudaha, Lunges Curty, Jump lateral, Bridge, Leg Lifts Front, Stagger squat, Deadlift - Suulasha Dibedda, Double Pulse Lunges Power Skip, Pilates Side Leg Soises, Downward Dog Lift, Ski Squats, Deadlifts - Wide Stance, Side Lunges, Pop squats, Back Bow, Sumo squat + Lick.

6. Diidmada Burka iyo bowdada

Layligan jirka hoose waxaad u baahan doontaa kursi ama tallaabo sare. Waxaad sameyn doontaa 8 ku celcelin jimicsi kasta. Waxaad ka heli doontaa 4 wareeg 2 laylis wareeg kasta, oo lagu celiyo 2 qaybood. Kelly wuxuu adeegsadaa culeysyo u dhexeeya 3.5 ilaa 7 kg.

Layli: Gawaarida, Beddelaya Step Ups, istaag Ups / Caawinta Bistoolada / Bistooladaha Iskuxirka, Beddelaadda Hal Lugaha Dhimashada, Jilbaha + Qolka Nasashada, Tallaabada Meel Sare, Dhimashada, Nadiifka & Saxaafadda.

7. Tababbarka Jirka ee Xoog Dumbbell

Tababarka waxaa ka mid ah 9 jimicsi oo caadi ah oo lugaha iyo badhida ah oo loogu talagalay 10 ku celcelin jimicsi kasta.

Jimicsiyada: Hal Lugood Lugood, Dhimasho, Dhinac Dhinac ah, Riix, Jiid, Jiir, Dibi Kordhin, Beddel Beddel ah, Ups Step, Bulgarian Split Squat, Sumo squat.

8. Xoogga Guriga iyo Jirdhiska Hilibka iyo Cajarka

Barnaamijkan lugaha iyo badhida waxaad ka heli doontaa 5 jimicsi oo xoog leh oo leh dumbbells iyo 5 jimicsi oo ah Pilates. Jimicsiyada waxaa lagu sameeyaa xiddigo waaweyn. Kelly wuxuu adeegsadaa culeysyo u dhexeeya 3.5 ilaa 5 kg

Jimicsiga.

9. Awoodda Jirka Hoose ee Mass

Tababbarka xoogga muruqyada lugaha iyo badhida. Waxaa ku jira 3 nooc oo 8 ku celcelis ah layli kasta.

Layliyo: Dhimasho, Lug kiciyo, Sambabaha Dhinacyada, Lugta Gudaheeda oo kor u kacda, Maroojisyo, Kicis Weyl, Beddelaad Samogabyo / Lunging Lunges (One Set Max).

Xoog Jirka Hoose ee Mass - Tababbarka Guriga ee Ugu Dambeeya ee Mass Mass

10. Tababbarka Badarka ee ugu Fiican ee Lagu Dhiso Neefsashada iyo bowdyaha Tone

Layligan jimicsiga jirka hoose waxaad u baahan doontaa barxad kor loo qaado. Waxaad ka heli doontaa 5 wareeg oo jimicsi ah, kuwaas oo lagu celiyo 2 jeer. Leyli kasta waxaa la sameeyaa 10 jeer.

Jimicsiga: Ski Squats, Lurses Lunges, Deadlifts, Jump squats, Alternating Clean & Press, Lunges Lunges, Step Ups, Side Step Ups, Buundooyinka, Lugta Oo Kicinaysa Jilbaha + Ubax.

11. Jirka Hoose: Jirdhiska Badarka iyo bowdada

Tababbarkaan xoogga ah ee bowdyaha iyo badhida waxaa ka mid ah 7 jimicsi oo lagu celcelinayo 2 nooc. Leyli kasta waxaa la sameeyaa 10 jeer.

Jimicsiyada: Sambabaha, Dhimashada, Meelaha jilicsan, Sambabaha Dhinacyada, Kor u qaadista Dhalka, Lugta oo kor loo qaadayo, Buundo.

12. Diidmada Badhida & Cajarka - U daadiso Sida Baqtiga!

Tababbarka waxaa ka mid ah 5 wareeg oo ah 2 jimicsi, oo lagu celiyo 2 wareeg. Leyli kasta waxaa la sameeyaa 10 jeer. Asal ahaan waxaad sugeysaa squats, deadlifts iyo sambabada. Kelly waxay isticmaashaa dumbbells 5-11 kg.

Jimicsiyada: Dhaqdhaqaaqyo dhaqameed, Dhimasho, Ski squats, suulasha dhimashada ee gudaha, Sumo squats, Deadlifts Suulasha dibada, Lunges Curtsy, Lunges Side, Jump squats, Lateral bumps.

13. Dhirta Ugu Dambeysa iyo Cajarka ee Badhtan La Kiciyey

Tababbarkaan waxaa ka mid ah laylisyo caadi ah oo loogu talagalay badhida, maahan oo keliya kuwa leh dumbbells, laakiin sagxadda. Hal jimicsi waxaad u baahan doontaa kursi ama kursi.

Layli: Dhimasho, Gawaarida, Kettlebell Qulqulaya, Miisaan Step Kor, Jeexa Lugtaada Kor u qaadaya, Double Nuqul beddeli Sambabka, nadiifi iyo Saxaafadda, Cunsuriyada Nasashada, Iskuxidhka Ciyaaraha.

14. Tababar Futada iyo bowdada oo loogu talagalay Badhida weyn

Layli gaagaaban oo loogu talo galay dadka kufsiga. Waxaa ku jira 5 koox oo ah 2 jimicsi koox kasta. Waxaad sameyn doontaa 10 ku celcelin jimicsi kasta, culeysyo culeys leh, waad qaadan kartaa wax badan.

Jimicsiyada: Dhimasho, Xaragyo, Lunges dheer oo rogaal celis ah, Ski squats, Sumo squats, iskutallaab Lunges, Jump squat, Power Skips, Prone Bent lug Raise Pulses, Bridges.

15. Tababbarka Jirdhiska ee Jirka Hoose

Tababarkan culeyska bowdyaha iyo badhida waa inaad ku qabataa 5 koox oo jimicsi ah. Tababarku waa TABATA: 20 ilbiriqsi jimicsi, 10 ilbiriqsiyo nasasho ah, 8 habab jimicsi kasta. Hal jimicsi (Goor dambe Hops) - plyometric.

Layli: Gawaarida, Dhimasho, Goor dambe Hops, Beddelaya Sambabka, Flutterkicks, Kulliyadaha Kicinta, Sumo squats, ruxruxyada Ruushka, Sambabaha laysku weydaarsado, Qaansada Dhabarka.

Arag sidoo kale:

Si loo dhawaaqo oo loo kordhiyo murqaha, Lugaha iyo cirridyada, Miisaannada, tababarka xoogga

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