8-da jimicsi ee ugu sareysa miisaanka oo hoos u dhaca iyo codka jirka 30 daqiiqo oo leh culeyska jirkiisa (SELF)

Jimicsiga ugu habboon ee miisaanka oo yaraada guriga waa inuu noqdaa inta u dhexeysa, waa mid gaaban, qaab fudud oo aan lahayn agab. Kanaalka Youtube wuxuu bixiyaa xul xul ah fiidiyow SELF ah oo 30 daqiiqo ah kana socda Tartanka Dhididka, kaa oo kaa caawin doona inaad sameysid jir caato ah oo caato ah.

TOP 50 tababarayaasha YouTube: xulashadeena

Tababbarka ka socda Dhididka Loolanka oo leh qaab isku mid ah oo leh astaamaha soo socda:

1. Kani waa tababar wareeg ah oo soconaya wadarta guud ee 30-35 daqiiqo.
2. Dhammaan fasallada waxay ka kooban yihiin qeybaha soo socda: Is-kululeeyaha, Dareenka Wareegga, Qaboobaha. Kuleylinta iyo isku xirnaanta soconayaa 4 daqiiqo. Wareeg (qaybta wareega) waa 22 daqiiqo oo dherer ah wuxuuna ka kooban yahay 6 jimicsi oo lagu celceliyo 3 wareeg sida ku xusan qorshaha 45 ilbiriqsi oo shaqo ah / 15 ilbiriqsiyo nasasho ah. Daal waa qayb culus oo 4-daqiiqo ah dhamaadka tababarka.
3. Tababbarka ku habboon heerka dhexe iyo wixii ka sarreeya. Qaar ka mid ah jimicsiyada waxay muujinayaan sida loo kala doorto 2 ee dhibaatada, sidaas darteed culeyska waa la hagaajin karaa.
4. Uma baahnid qalab dheeri ah, dhammaan jimicsiyada waxaa lagu sameeyaa culeyska jirkiisa.
5. Jimicsiyadan ayaa kufiican luminta miisaanka iyo ka takhalusidda aagagga dhibaatooyinka ee qaybaha sare iyo hoose ee jirka. Ku dhowaad dhammaan fasallada waxay bixiyaan culeys isku mid ah dhammaan kooxaha muruqyada.
6. Samee jimicsiyadan 4-5 jeer usbuucii, adigoo ku beddelaya fiidiyowga la soo jeediyay (dhammaantood qiyaastii waa isku dhib), ama samee fiidiyowyo shaqsi ah oo ka mid ah ururintan isbeddel.
7. Tababbarka waxaa ka mid ahaa laylisyada soo socda ee isku dhafan: boodboodka, squats, sambabada, burpees, looxyada, boodboodka iyo u orodka gawaarida, maroojinta, iyo dhammaan noocyada kaladuwan ee layligan.

8 Fursadaha jimicsiga ee dhididka culeyska

1. Tababbarka wadnaha

Tababbarka wadnaha ee wareega ah oo ka kooban beddelaad vysokogornyh waana jimicsi saameyn yar leh. Waxaad ka shaqeyn doontaa aagagga dhibaatada waxaadna sare u qaadi doontaa garaaca wadnaha dufanka gubanaya. Ugu dambeyntii waxaad heli doontaa gubasho aad u daran.

• Wareeg (22 daqiiqo): Plank Jack, Goor dambe Hop, Baaskiil Baabuur, Kalsoonida squat, squat, fuulitaanka buuraha (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Jack Plank, Squat Trust, Lateral Hop (loogu talagalay 6 ku celcelin goobaabin).

2. Tababbarka wadnaha oo xoogga la saarayo caloosha

Tababarkan wadnaha ee wareegga daran waxaa lagu sameeyaa iyadoo xoogga la saarayo murqaha muruqyada. Waxaad sugeysaa boodbooyin, layliyo loox, leylisyo sagxadda saxaafadda ah, iyo aakhirka - wareegsan TABATA daran.

• Wareeg (22 daqiiqo): Gawaarida Gawaarida Gawaarida, Burpee, Maroojinta Buurta Mountain, Taabashada Jack, Hip Bridge March, Flutter Kick (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): si aad uhesho, Squat Trust (8 wareeg oo TABATA ah: 20 sec shaqo / 10 sec nasasho).

3. Jimicsiga wadnaha oo xoog leh

Laakiin jimicsigaan wadnaha ah waxaa ka mid ah jimicsi xoog leh iyo in lagu daro diiradda muruqyada caloosha, xudunta iyo jirka sare. Lugaha iyo gluts waxay shaqeyn doonaan inta lagu jiro jimicsiga plyometric.

• Wareeg (22 daqiiqo): Frogger, Lumping Lunge, Forearm Plank Reach Out, Twisting Mountain Climber, Double Tap, squat, Baaskiil Crunch (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Garabka Garabka Plank, Iskuday Xadhig (10 reps 4 wareeg).

4. Tababbarka xoogga jimicsiga

In kasta oo magacu jiro, jimicsigani ma aha mid aad u kacsan, wuxuu ku habboon yahay heer dhexdhexaad ah. Waxaad sugeysaa shoogga waana jimicsi saameyn yar leh iyo dhamaadka gubashada aadka u daran.

• Wareeg (22 daqiiqo): Mountain Climber, Half-Burpees, Lungeral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Air Squat x 40 reps Mountain Climber x 30 reps, Baaskiil Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps 4 wareeg).

5. Awood koronto la'aan wadnaha

Tababbarkan waxaad sugeysaa jimicsiyo xoog oo fudud oo leh miisaan u gaar ah dhammaan kooxaha muruqyada. Waxaad u baahan doontaa kursi kuuskuubka, laakiin waad sameyn kartaa la'aanteed. Dhamaadka tababarka tababarayaashu waxay diyaariyeen daal xoog leh.

• Wareeg (22 daqiiqo): Lunge Reverse, Tuck up, Push Up, Hip Bridge, Triceps Dip, squat (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Isku taagnaansho, Fadhi-ku-dhig, Qorshaha Garabka Garabka (loogu talagalay 6 ku celcelis goobaabin ah).

6. Aerobic iyo koronto xamuul

Tababarkani waa culeys isku dhafan oo jimicsi leh oo xoogga la saarayo muruqyada asaasiga ah iyo gubashada daran ee dhamaadka.

• Wareeg (22 daqiiqo): Hollow Hold, Mountain Climber, Fadhiga Fadhiga (R), Salka taagan (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Mountain Climber x 40 reps, Jumping Lunge x 30 reps, Panter Garabka Taabo x 20 reps, Half-Burpee x 10 reps, Hold Forearm Plank.

7. Tababar loogu talagalay jirka oo dhan bilaa wadnaha

Tababbarkaan waxaa ka mid ah laylisyada jirka oo dhan: gacmaha, laabta, caloosha, dhabarka, lugaha, badhida. Waxaad si siman u shaqeyn doontaa muruqyada jirka oo dhan adoo ku fulinaya jimicsiyo xoog leh miisaanka u gaarka ah.

• Wareeg (22 daqiiqo): Tick ​​up, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Climbers Gaabis Gaagaaban, Rotk Forearm Side Plank (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Riix, Beddelka Jackknives (10 reps 4 wareeg).

8. Jimicsi samee caloosha iyo jidhka bilaa wadnaha

Layligani wuxuu kaa caawin doonaa inaad ka shaqeyso muruqyada iyo muruqyada jirka oo dhan. Ma jiri doono wadnaha, kaliya jimicsiga jimicsiga oo leh culeyskiisa.

• Wareeg (22 daqiiqo): Hollow Hold, Darbiga Fadhiga, Beddelka Jackknives, Panter Garabka Taabo, Fadhiga Fadhiga (R), Fadhiga Fadhiga (L) (ku celi 3 wareeg).
• Gubasho (4 daqiiqo): Triceps Push Up, Hip Bridge (8 wareeg oo TABATA ah: 20 sec shaqo / 10 sec nasasho)

Arag sidoo kale:

• Pull-UPS: sida loo barto qabashada eber
• Borootiinka gabdhaha: ma waxaan u baahanahay inaan qaato oo aan waxtar u yeesho miisaanka oo yaraada
• Duubista duugista (rullaluistemadka xumbada): waa maxay, waxa loo baahan yahay, halka laga iibsanayo

Qalab la'aan, miisaanka oo yaraada, Isboortiga tababarka, tababarka Cardio