Contents
Shaqada saxaafadda kuma jirto jimicsi kaliya ee caloosha malawadka, oo leh muuqaal xirmo 6 ah, laakiin jimicsi dhammaan nidaamka muruqyada. Tababarayaasha HASfit waxay bixiyaan 30 maalmood oo tababar adag oo wax ku ool ah kaas oo ka dhigi doona calooshaada mid fidsan isla markaana kaa caawin doonta ka shaqeynta xoojinta murqaha jirka.
Xitaa haddii aadan qorsheyneynin inaad sameyso jadwalka, hubi inaad qaadatid fiidiyow gooni ah oo ku saabsan adeegga aruurinta la soo jeediyey. Fasalladaani waa kuwo hagaagsan oo ah Kaabis tababar kasta ah, maaddaama ay socoto oo keliya 5-15 daqiiqo. Waxaa intaa dheer, waxaa jira xulashooyinka tababarka:
- kuwa bilowga ah
- kaliya qaybta hoose ee caloosha
- kaliya muruqyada caloosha oo foosha
- iyadoo la adeegsanayo xulasho jimicsi oo istaagaya, haddii lagaa mamnuucayo inaad dhabarka u seexato.
Barnaamijka 30 maalmood Ab Challenge laga bilaabo HASfit 30 maalmood
Haddii aad rabto shaqo dhammaystiran oo ku saabsan muruqyada asaasiga ah, adigoon wax ka badan 15 daqiiqo maalintii samaynayn, ka dib isku day barnaamijka 30 Day Ab Challenge HASfit laga bilaabo. Jadwalka ka mid ah 18 jimicsi oo gaar ah, sidaa darteed waxaa laguu ballan qaadayaa inaadan caajis iyo monotonous ahayn. Fiidiyowga loogu talagalay caloosha ayaa kaa caawin doona inaad kordhiso murqaha muruqyada isla markaana aad hagaajiso awoodda waxqabadka. Natiijooyinka ugu fiican, tababarayaashu waxay soo jeedinayaan in lagu daro barnaamijka nafaqada habboon iyo jimicsiyo kale oo loogu talagalay jirka oo dhan.
14 saameyn jimicsi wadnaha ah oo ka socota FitnessBlender oo loogu talagalay bilowga iyadoon boodin
Tababbarka la soo jeediyey wuxuu ku habboon yahay ku dhowaad heer kasta oo tababar ah sababo laxiriira dhowr isbadal oo layli ah oo lasiiyey tababarayaasha. Dhismaha waxaa loogu talagalay 30 maalmood, tababarku wuxuu u socdaa si isdaba joog ah. Waxaad u baahan tahay inaad wax ka qabato 5-15 daqiiqo maalintii, 5 jeer usbuucii iyadoo laba maalmood la nasanayo. Haddii barnaamij kasta oo fiidiyoow shaqsi ah uu aad u adag yahay, markaa waad la sii joogi kartaa oo waxaad bilaabi kartaa inaad u gudubto oo keliya markaad si buuxda u maamusho.
tababarka Ab tartan uma baahna qalab dheeri ah marka laga reebo Mat. Si kastaba ha noqotee, laylisyada qaarkood waxaad u baahan doontaa jileecyohadaad rabto inaad sameyso nooca horumarsan. Miisaanka dumbbell ayaa si shaqsi ah loo go'aamiyaa, badanaa culeyskiisu waa 1 kg ilaa 5 kg. Jimicsiyadan ayaa ku habboon dumarka iyo ragga labadaba.
20 jimicsi fiidiyow oo gaagaaban oo ka socda HASfit
Ku siiso 20 jimicsi oo ka socda HASfit caloosha iyo jilif. Intooda badani waxay galeen barnaamijka 30 Maalin Ab Tartan, laakiin waad ku sameyn kartaa kaligaa bilaa jadwal adiga oo dooranaya hal ugu xiisaha badan video adiga
5 tababar xoogan oo loogu talagalay jirka oo dhan kanaalka youtube ka HASfit
Leyli jimicsi u samee caloosha oo jilciso 5 daqiiqo
1. 5 Min Easy Ab Workout ee bilowga ah
Jimicsiga caloosha ee bilowga ah qalab la'aan:
- Jilibka Jilibka
- Hip Ups
- Gaaritaanka Ciriiri (lugaha oo sareeya)
- Hal Jilib Kici + Iskuxidhka Cunugga
- Istaagida Suxulka illaa Jilibka Jilicsan
2. Tababarka 5 Daqiiqo ah ee Guriga Qalab Ma Leh
Leyli u samee caloosha qalab la'aan:
- Bear Plank Gaari Thru / Jilbaha
- Lugta Iso + Koritaanka Scissor / Jilbaha Laaban
- Jiifsan Lugta Jaantus 8 / Jilbaha Laaban
- Kick Plank High Rotate + Wareegtada Thru / T ee Koobka
- Baaskiillada / Lugaha Baaskiil Dib Ulaabo
- Qoryaha Jilbaha
Ka daawo fiidyawaan YouTube
3. 5 Min Hoose Tababarka Ab
Leyli u samee caloosha hoose qalab la'aan:
- Lug Kordhi + Cidhiidhi Jilibka / Jilibka Kici + Qallooca Dib U Dhaca
- Iskutallaabta / Clams
- Orodyahannada Fadhiga Fadhiya / Orodyahannada Wax Laga Beddelay
- Jaantus 8 / oo leh Jilibka Bent
- Jiifka Jiifka Lugta / Jilbaha Laaban
Ka daawo fiidyawaan YouTube
4. 5 Min Hoose Ab Tababarka 2
Leyli u samee caloosha hoose qalab la'aan:
- Jilibka Plank High Up iyo Ka-galista / Jilbaha
- V Cuncun / Hal Lug V Cidhiidhi
- Jilic Jidh / Jilbaha Laaban
- Fuula Buurta
Ka daawo fiidyawaan YouTube
Leyli u samee caloosha iyo qolofka ilaa 7-8 daqiiqo
5. 7 Min Futada Shaqada Caloosha
Jimicsi samee caloosha muddo 7 daqiiqo ah iyada oo aan qalab lahayn:
- Jack Mindiyo / Beddelay
- High Plank - Side Plank - Suxul ilaa Jilib / Suxul La'aan Jilib
- V-Ups / Hal Lug V V
- Liiq Dameer Dhirbaaxo + Jilibka xusulka / Jilibka Laabta
- Ab Baaskiilada / lugaha wax laga badalay dhulka
- Lugta Xawaaraha Xawaaraha Kordhiyey / Jilibka oo Kiciyey
- Xilliga Gu'ga / Burburku Gaadho
Ka daawo fiidyawaan YouTube
6. 7 Min Tababar Joogto ah
Xulasho jimicsi ah oo lagu sameeyo istaag:
- Pike taagan
- Jilibka
- Twist Jump Twist laga bilaabo Split
- Cudurka Jilibka (Jilibka ilaa Suxulka)
- Wadooyinka Waqooyiga Yurub
- Kala Qaybsan Stance Crunch
- In ka badan Garabka
Ka daawo fiidyawaan YouTube
7. 8 Min Abs Lix Xidhmo Tababar
Leyli jimicsi u sameyso caloosha mudo 8 daqiiqo ah qalab la'aan:
- Heerka 3 Situps / Crunches
- Superman Plank oo ka socda Jilbaha
- Furuqsan Jilibka / Jirdhiska Jilibka Oo Jiifa
- Situps-guga-guga
- Doomaha nus-qalooca / Wax laga beddelay w / Cagaha Down
- Wareejinta Qorshaha Wareegga / laga helo Jilbaha
Ka daawo fiidyawaan YouTube
Leyli jimicsi u samee caloosha oo jilciso 10 daqiiqo
8. 10 Min Easy Abs Workout ee bilowga ah
Jimicsiga caloosha ee bilowga ah qalab la'aan:
- Jilibka Jilibka
- Hip Ups
- Gaaritaanka Ciriiri (lugaha oo sareeya)
- Hal Jilib Kici + Iskuxidhka Cunugga
- Jilibka Jiifka Ah
- Badh kac (dhinac kasta 40 seken)
- Jilibka Beenta Kici
- Wareegyada Khaldan
- Jilbaha jeexjeexa (dhinac kasta 40 seken)
Ka daawo fiidyawaan YouTube
9. 10 Daqiiqo Abs Work for bilowga ah
Jimicsiga kale ee caloosha bilowga ah ee aan lahayn qalabka:
- Taabashada Garabka Plank ee Jilbaha / Cagaha ka
- Hip Up
- Dib u noqosho
- Plank laga bilaabo Jilbaha / Cagaha
- Jilib Fadhiiso Hal Lug / Laba Lugood
- Ey shimbir / + Jilibka xusulka
- Side Plank laga bilaabo jilbaha / Cagaha laga bilaabo
- Jidh jilicsan oo jilbaha laaban / lugaha Toosan
Ka daawo fiidyawaan YouTube
10. 10 Min Abs Workout
Jimicsigeyga caloosha 10 daqiiqo oo aan lahayn tiro koob:
- Bixitaanka Low Plank / Jilbaha
- 1: 3 Lugaha Tempo Kordhi / Jilibka Kicinta Tempo
- Laadadka Qarsoon ee loo yaqaan 'Reverse Plank Kicks' / 'Kicks Plank Kicks' oo la beddelay
- Taabashada Garabka Bear Plank / Taabashada Garabka Jilbaha
- Hollow body Hold / Hollow Body Qabasho w / Jilbaha Laaban
- Fadhiiso Clam / Clamch Crunch
- Beenta Lugta / Jilibka leexashada
- Jilibka Plank High Up iyo Ka-galista / Jilbaha
- Fariiso Suulka Cagahaaga Gaaban
- Qoryaha Jilbaha
Ka daawo fiidyawaan YouTube
11. 10 Min Abs Tababarka 2
Ikhtiyaar kale oo 10 daqiiqo ah oo aan qalab lahayn:
- Taabashad Hip Plank Sare oo laga helo Jilbaha
- Lug Kordhi + Cidhiidhi Jilibka / Jilibka Kici + Qallooca Dib U Dhaca
- 1: 3 Tempo Situp / Crunch Tempo Gaari
- Suxulka Side Plank ilaa Jilibka oo ka soo Jilbaha
- V Hal lug
- Bear Plank Gaari Thru / Jilbaha
- Lugta Iso + Koritaanka Scissor / Jilbaha Laaban
- Jiifsan Lugta Jaantus 8 / Jilbaha Laaban
- Kick Plank High Rotate + Wareegtada Thru / T ee Koobka
- Baaskiillada / Lugaha Baaskiil Dib Ulaabo
- Qoryaha Jilbaha
Ka daawo fiidyawaan YouTube
12. 10 Min Abs iyo Tababar Obliques
Leyli u samee murqaha caloosha iyo muruqyada iyadoo aan qalab la helin:
- Taabashad Hip Plank Sare oo laga helo Jilbaha
- Lug Kordhi + Cidhiidhi Jilibka / Jilibka Kici + Qallooca Dib U Dhaca
- 1: 3 Tempo Situp / Crunch Tempo Gaari
- Suxulka Side Plank ilaa Jilibka oo ka soo Jilbaha
- V Hal lug
- U istaag Suxulka illaa Jilibka / Jug Joogto Joogto ah (jilib ma leh)
- Lugaha leexashada / Jilibka leexashada
- Jilibka Plank Sare ee xusulka / jilbaha laga bilaabo
Ka daawo fiidyawaan YouTube
13. 10 Min Abs iyo Tababar Obliques 2
Xulashada labaad ee caloosha iyo murqaha
- Heerka 3 Situps / Crunches
- Superman Plank oo ka socda Jilbaha
- Furuqsan Jilibka / Jirdhiska Jilibka Oo Jiifa
- Beenta Lugta / Qallooca Jilibka
- T-Wareega / ka soo Jilbaha
- Cross Body Mountain Climbers / Wax laga beddelay
- Dunida oo dhan
Ka daawo fiidyawaan YouTube
14. 10 Min Shaqada Hoose Ab
Xulashada labaad ee caloosha hoose qalab la'aan:
- Suulasha Suulasha / Jilbaha Laaban
- Wareegyada Lugta / Jilbaha Laaban
- Hello Dolly / Jilbaha jilicsan
- Jilib Sare iyo In
- Gudaha iyo Dibedda / Cagaha Dib Ulaabo
- V-Up / Split V-Up (hal lug)
- Baaskiilada Toosan / Cagaha Dib Ulaabo
- Buul Fuula
Ka daawo fiidyawaan YouTube
15. 10 Min Tababarka Hoose ee 2
Leyli u samee caloosha hoose qalab la'aan:
- Lug Kordhi + Cidhiidhi Jilibka / Jilibka Kici + Qallooca Dib U Dhaca
- Iskutallaabta / Clams
- Orodyahannada Fadhiga Fadhiya / Orodyahannada Wax Laga Beddelay
- Jaantus 8 / oo leh Jilibka Bent
- Jiifka Jiifka Lugta / Jilbaha Laaban
- Jilibka Plank High Up iyo Ka-galista / Jilbaha
- V Cuncun / Hal Lug V Cidhiidhi
- Jilic Jidh / Jilbaha Laaban
Ka daawo fiidyawaan YouTube
Leyli u samee caloosha iyo qolofka ilaa 12-14 daqiiqo
16. 12 Min Tababar Tababar ah
Tababbarka oo xooga la saarayo waxyaabaha la ilaaliyo
- Wareegyada loo yaqaan 'Side Plank Rotations /' ee Jilbaha
- Jack Mindi / Wax laga beddelay
- Side Plank Dips / Jilbaha laga bilaabo
- Cidhiidhi Dhinac Dhinac ah
- Beenta Lugta / Qallooca Jilibka
- T-Wareega / ka soo Jilbaha
- Cross Body Mountain Climbers / Wax laga beddelay
- Dunida oo dhan
Ka daawo fiidyawaan YouTube
17. 14 Min MMA Ab Tababar
Tababar ku saleysan laylisyo ka socda fanka dagaalka:
- Punch iyo Situp Combo + Upa
- Qaadashada Xakamaynta Side
- Jilbaha DB
- Hooks Power
- Been Saddex-xagal
- Lug Kordhi + Xulufada
- Lug Kordhi + Maqaaladda Pullover
- Socdaalka Plank Lateral
- Bear Plank Fadhiiso
- Sare Udhiska DB Plank
- Fuula Buurta
- looxaan
Ka daawo fiidyawaan YouTube
Samee jimicsi caloosha iyo jilif ilaa 15-20 daqiiqo
18. 15 Min Abs iyo Tababar Obliques
Jimicsi u samee caloosha iyo murqaha
- Kala-Bixinta Dhinacyada Kala-Baxsan / miisaan la'aan
- Googooyo / Miisaan la'aan
- Mashiinka Dabaysha / aan Miisaan lahayn
- Wareegyada Ruushka / Miisaanka la'aan
- Xinjirooyinka Diagonal / oo aan miisaan lahayn
- U istaag Suxulka illaa Jilibka / Jug Joogto Joogto ah (jilib ma leh)
- Lugaha leexashada / Jilibka leexashada
- Jilibka Plank Sare ee xusulka / jilbaha laga bilaabo
Ka daawo fiidyawaan YouTube
19. 15 Daqiiqo Joogto ah Shaqada Abs
Xulasho jimicsi ah oo lagu sameeyo istaag:
- Nordic Skiers / miisaan la'aan
- Qallooca + Lugta Lugta Toosan / + Laad Joog ah
- Qaansada Kordhinta / Miisaan la'aan
- Qaloocan Taagan / Miisaan La'aan
- Mashiinka Dabaysha / aan Miisaan lahayn
- Cuncun Dhinac Taagan
- Wareegto Subax Wanaagsan
- Suulka Taabashada / Taabashada Jilibka
- Wareegyada Uli / Miisaan la'aan
- Cidhiidhinta Cunista Qaadista
Ka daawo fiidyawaan YouTube
20. 15 Daqiiqad Xoog leh Tababarka Ab
Jimicsi xoog leh oo caloosha ah:
- Cawil / miisaan la'aan
- Balanbaalis Gaarista Xumaanta / Miisaanka la'aan
- Side Plank + Kor u qaadista Garabka iyo Hore / Miisaan la'aan
- Wareegyada Ruushka / Miisaanka la'aan
- Feejiid Fadhi Fadhi / Miisaan la'aan
- Plank Taabashada Hip / Jilbaha ka
- Side Plank Dips / Jilbaha laga bilaabo
- looxaan
Ka daawo fiidyawaan YouTube
Gunno: 20 Daqiiqo Ab Tababbarka Haweenka & Ragga
Leyli 20-daqiiqo oo buuxa oo caloosha ah, taas oo jimicsiyo kaduwan dhabarka iyo suunka oo lagu baranayo muruqyada kiliyaha oo dhan.
Ka daawo fiidyawaan YouTube
Haddii aad rabto inaad miisaanka ka dhinto caloosha, hubi inaad akhrido maqaalka: Sidee miisaanka looga qaadaa gudaha qayb ka mid ah jirka?
Miisaan lumis, Calool