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Kubadda kubbadda cagta waa kubbadda caagga ah ee la buufin karo oo dhexroorkeedu yahay 45-95 cm, kaas oo lagu isticmaalo qolka jimicsiga si looga shaqeeyo muruqyada.
Waxaan kuu soo bandhigeynaa ururinta gaarka ah ee 50 jimicsi oo leh kubbadda kubbadda cagta ee dhammaan meelaha dhibaatada leh sawirro! Jimicsiyada la soo jeediyey awgood, waxaad xoojin kartaa muruqyada gacmaha, caloosha, bowdyaha iyo badhida, si loo hagaajiyo qaabka, looga takhaluso hoos u dhaca iyo cellulite.
Tabaha tababarka kubbadda cagta
Kahor intaanan u gudbin liiska jimicsiga fittiga, aynu xusuusanno sida loola macaamilo kubbadda caagga ah si loogu tababaro si hufan oo hufan. Waxaan ku siineynaa 10 talooyin waxtar leh oo ku saabsan jimicsiga oo leh kubbadda kubbadda cagta ee guriga ama qolka jimicsiga.
Noocyada lagu jimicsado leyliska kubbadda cagta
- Inta lagu guda jiro fulinta jimicsiga oo leh kubbadda cagta waa inaad diirada saartaa murqaha, dareentaa xiisadooda. Isku day inaad tababar ku siiso xawaaraha iyo tayada.
- U adeegso tababarkaaga kaliya jimicsiyada meelaha dhibaatadaadu ka jirto, laakiin sidoo kale jimicsi u samee jirka oo dhan. Miisaan lumis guul leh waxaad u baahan tahay inaad ka shaqeyso dhammaan kooxaha muruqyada, ma ahan oo keliya caloosha ama kaliya, tusaale ahaan, miskaha korkiisa.
- Xusuuso taas marba marka ka sii daraysa kubbadda layliga, way ka sii adag tahay fulinta jimicsiga. Haddii aad kaliya ku tababarto jimicsiga kubbadda, ha ku buufin markii ugu horreysay ka hor inta aan la buuxin barbarka.
- Haddii aadan aqoon sida loo dhiso jimicsi, isticmaal mabda 'pie. Xullo jimicsi 5-6 oo ku wareeji inta u dhexeysa dhowr wareeg. Qaybta labaad ee maqaalka waxay bixisaa barnaamij jimicsi gaar ah oo aad u adeegsan karto tixraac ahaan.
- Dhammaan 50-ka jimicsi oo leh kubbadda fitball-ka ee aan bixinno waxaa loo qaybiyaa 4 kooxood: jirka sare (garbaha, gacmaha, xabadka), si loo ciyo (dhabarka, caloosha), jirka hoose (bowdyaha iyo badhida), jirka oo buuxa (isticmaal dhammaan kooxaha muruqyada waaweyn).
- Jimicsi gaar ahaan wax ku ool ah oo leh kubbadda loo yaqaan 'fitball' si looga shaqeeyo murqaha muruqyada, sidaas darteed xitaa kubbadda jimicsiga ee bowdyaha iyo badhida waxay xoojinayaan muruqyada caloosha iyo dhabarka oo ay ku jiraan.
- Jimicsiyada badankood uma baahnid qalab kale oo dheeri ah marka laga reebo kubbadda jimicsiga.
- Haddii ay kugu adag tahay inaad ku celceliso jimicsiyada qaarkood kubbadda fittiga (tusaale ahaan, dheelitir la'aan), ka dibna ama wax ka beddel nooc ka fudud oo fudud, ama jimicsi ku samee gabi ahaanba.
- Jimicsiyada kubbadda leeg ayaa ah hab fiican oo looga hortago xanuunka dhabarka iyo xanuunka dhabarka hoose.
- Akhri wax dheeraad ah oo ku saabsan faa'iidooyinka fitball-ka, iyo sida loo xusho, eeg maqaalka: jimicsiga kubbadda miisaanka oo yaraada: waxtarka, astaamaha, sida loo doorto.
Si aad markale u bilowdid xusuusnow, maxay tahay faa iidada jimicsiga kubbadda yoga:
- xoojinta muruqyada caloosha, gacmaha, lugaha iyo badhida
- gubida kalooriyada iyo dardargelinta gubashada dufanka
- xoojinta muruqyada caloosha qotoda dheer iyo habka muruqyada
- hagaajinta muuqaalka iyo ka hortagga xanuunka dhabarka
- saameynta hoose ee rarka iyadoo aan wax dhaawac ah gaarin kala-goysyada
- Kubbadda kubbadda cagta waa mid fudud oo la heli karo oo mid walba la heli karo
50 jimicsi oo ugu fiican oo kubbadda lagu ciyaaro lagu ciyaaro
Dhammaan laylisyada lagu ciyaaro fitball-ka ee lagu soo bandhigo sawirrada GIF, markaa si muuqaal ah waad u arki kartaa horumarka. Hadiyaduhu badanaa waxay dedejiyaan habka jimicsiga, markaa ha isku dayin inaad xoogga saartid xawaaraha, kaasoo lagu muujiyey sawirrada. Ku samee xawaarahaaga, feejignaan iyo feejignaan buuxda.
Jimicsi jimicsi leh kubbadda caloosha ee fitball-ka
1. Ku maroojinta kubbadda cagta
2. Kordhinta dacwada kubbadda cagta
3. Qallooc dheellitir ah
4. Lugaha oo la isdhaafsado
5. Wareeji guryaha
6. Kor u qaadista lugaha kubbadda cagta
7. Isku dheelitirnaanta kubbadda jimicsiga
Ama halkan noocan oo kale ah:
8. Loox dhinaca ah oo jilibka ah
9. Qaybta dhinaca ee derbiga: horumarsan
10. Ku maroojinaya dumbbell
11. labalaab laaban
12. Kubbadda ka gudbinta gacmaha ilaa cagaha
13. Baaskiil
14.Leg wiishashka
15. Maqas
16. Cagaha ayuu leexiyaa
17. V-laab hal lug leh
18. V-laab
19. Duub jimicsi jilbaha
Jimicsiyada kubbadda lagu ciyaaro ee bowdyaha iyo badhida
20. Badhida kor u qaad
21. Badhida kor u qaad oo leh hal lug
22. Duub jimicsi dhabarka
23. Lugta dhinac waxay qaaddaa jilibka
24. Wiishashka lugta dhinaceeda: nooc ka adag
25. Laadadka dhinaca
26. Lugaha gadaal u qaad
27. Kadaloobso
28. Sumo fadhiisasho
29. Fadhiiso derbiga agtiisa
30. Ku fadhiiso hal lug
31. Dib u noqoshada qadada
Jimicsiyada kubbadda laliska ah ee jirka sare
32. Pushups oo ku saleysan jinsiga
33. Pushups oo ku saleysan kubbadda cagta
34. Loox on kubbadda cagta
35. Dumbbells taranka murqaha laabta
36. Saxaafadda Faransiiska oo leh dumbbells
Jimicsiyada fitball-ka loogu talagalay jirka oo dhan
37. Jilbaha ayaa kor uga dhacaya baarka
38. Kordhinta badhida suunka
39. Wareegyada miskaha dhanka
40. Jirka ayuu leexiyaa suunka
41. Lug lugta u laaban dhinaca suunka
42. Wareegtada kubbadda cagta ee suunka
43. Fuula
Nooc gaabis ah oo ka mid ah dhagaxa
44. Taabo cagaha suunka
45. Superman oo kubbadda leysku dhejiyo
46. Riix-UPS leh wiishyo lugeed
47. Lugaha buundada ayay ku qaadataa
48. Cagaha kor u taaga ku dhaji kubbadda lagu dhejiyo
49. Kabaha
50. Isku dhejisyo leh boodbood
Waad ku mahadsantahay gifs kanaalada youtube: gaagaaban oo la socda Marsha, The Live Fit Girl, bekafit, FitnessType.
Fitness elastic band: qalab aad u faa'iido badan
Tusaalooyinka barnaamijyada dhammaystay ee tababarka ee kubbadda kubbadda cagta
Haddii aad rabto inaad ku sameyso kubbadda, laakiin aadan ogeyn halka aad ka bilaabeysid, waxaan kuu soo bandhigeynaa qorshe jimicsi leh kubbadda fitball ee bilowga, dhexdhexaad iyo heer sare ah. Waad ku shaqeyn kartaa qorshaha la soo jeediyay si tartiib tartiib ah ugu darista ama u beddelaya layliyada ikhtiyaarkeeda keligeed
Arag sidoo kale:
- Fitness elastic band (mini-band): waa maxay + 40 jimicsi
- Barxadda tallaabada: maxaa loogu baahan yahay + 20 jimicsi
Qorshaha 1: laylisyo kubbadda lagu ciyaaro ee bilowga ah
Tababbarka kubbadda jimicsiga ee loogu talagalay dadka bilowga ah waxay ka koobnaan doontaa laba wareeg oo ah 5 jimicsi wareeg kasta. Layli kasta waxaa loo sameeyaa 10-15 ku celcelin midba midka kale. Wareegga kadib, ku celi 2-3 wareeg. Kadib u gudub wareegga labaad. Jebisku wuxuu ku yimaadaa dalab, laakiin kama badna 1 daqiiqo.
Wareega koowaad:
- Sumo fadhiisasho
- Superman oo leh kubbadda cagta
- Badhida kor u qaad
- Isku dhejin
- Lugta dhinac ayaa kor u qaadaysa jilibka
Wareega labaad:
- Fadhiido derbiga agtiisa
- Ku duub kubbad jimicsi jilbaha
- Taabo cagaha suunka
- Looxa dhinaca jilibka
- Dib-u-noqoshada garaaca
Dabagal: 10-15 ku celcelin jimicsi kasta oo leh kubbadda yoga, wareegga waxaa lagu celiyaa 2-3 wareeg, ka dibna u gudub wareegga xiga.
Qorshaha 2: laylisyo lagu sameeyo kubbadda lagu ciyaaro heerka dhexe
Tababbarka kubbadda jimicsiga, heerka dhexdhexaadka ah wuxuu ka koobnaan doonaa saddex wareeg, 6 jimicsi wareeg kasta. Layli kasta waxaa lagu sameeyaa 15-20 ku celcelin midba midka kale. Wareegga kadib, ku celi wareega 2-4. Kadib u gudub wareegga xiga. Jebisku wuxuu ku yimaadaa dalab, laakiin kama badna 1 daqiiqo.
Wareega koowaad:
- Lug kor u qaad buundada
- Wareeji guryaha
- Jilbaha ayaa kor uga baxay baarka
- Isku dheelitirnaanta kubbadda jimicsiga
- maqasyo
- Dib-u-noqoshada garaaca
Wareega labaad:
- Duub jimicsi dhabarka
- Lugaha kor u qaad
- Pushups oo ku saleysan jinsiga
- Lugaha gadaal u qaad
- Skater
- Kordhinta kiiska
Wareega saddexaad:
- Wareegyada miskaha ee dhinaca
- Taabashada cagaha on kubbadda cagta
- Fadhiido derbiga agtiisa
- V-laab hal lug leh
- Laadadka dhinaca
- Cagaha leexo
La-socosho: 15-20 jeer oo jimicsi kasta ah oo leh kubbadda yoga, wareegga ayaa lagu soo celiyaa heerka 2-4, ka dibna u gudub wareegga xiga.
Qorshaha 3aad: laylisyo lagu sameeyo kubbadda lagu ciyaaro heerka sare
Tababbarka oo leh heer sare oo fitball ah wuxuu ka koobnaan doonaa afar wareeg oo ah 6 jimicsi wareeg kasta. Jimicsi kasta waxaa loo sameeyaa 20-25 reps midba midka kale. Wareegga kadib, ku celi wareega 3-4. Kadib u gudub wareegga xiga. Jebisku wuxuu ku yimaadaa dalab, laakiin kama badna 1 daqiiqo.
Wareega koowaad:
- Soo Xullo (Qaadista badhida suunka)
- Lick Licks (Isgoysyada lugaha)
- Hal Lugood Lugood (Ku fadhiiso hal lug)
- Kordhinta Dhabarka Hoose (isku dheelitirnaanta kubbadda jimicsiga)
- Bixinta loo yaqaan 'Plank Rollouts' (wareegga fitball-ka ee suunka)
- Lug Kor (lugta kor u qaad)
Wareega labaad:
- Pushups oo ku saleysan kubbadda cagta
- Plank Sidekicks (haraati dhinaca suunka)
- Baaskiil (Baaskiil)
- Jack Squat (Jiif leh boodbood)
- Hal Lugaha Sinta Kor (Badhida kor u qaad oo leh hal lug)
- Liftooyinka Lugta ee Dhabta ah
Wareega saddexaad:
- Side Plank (Looxa dhinaca derbiga ah)
- Buugga Lugaha Buundada (Lift Lift in the bridge)
- Laad laad (taabo xusullada plank)
- Kubbadda Kormaridda (Kubadda Wareejinta)
- Lift Lift Lift Lift (Riix-UPS leh wiishyo lugeed)
- Sidekick (cag gees ah)
Wareega afaraad:
- Shelf (shelf)
- V-fadhiyo (V-laab)
- Buuraleyda Buurta Si dhakhso leh (Horizontal socda)
- Lug Ku Kordhi Kubadda
- Sumo squat (Sumo squats)
- Jilibka Taabashada Jilibka (laab laab)
Sameynta 20 illaa 25 ku celcelin jimicsi kasta oo leh kubbadda yoga, wareegga ayaa lagu celceliyaa 3-4 wareega ka dibna loo gudbaa wareegga xiga.
Waxaa muhiim ah in la xasuusnaado in miisaan lumintu ay tahay kuma filna si jimicsi joogto ah loo sameeyo. Iyadoo aan la helin nafaqo habboon xitaa layliyada ugu wax ku oolka badan ee leh kubbadda kubbadda cagta ma caawin doonto in laga takhaluso miisaanka xad-dhaafka ah. Tababbarku wuxuu mas'uul ka yahay murqaha muruqyada iyo tayada jirka, halka habka miisaanka loo dhimayo ay lagama maarmaan tahay in la hagaajiyo cuntada.
QUUDUQDA CAAFIMAAD: sida loo bilaabo talaabo talaabo