Tababar ku saabsan Chloe Ting: 6 jimicsi HIIT + tartan 8 toddobaad gudahood

Chloe Ting waa blogger caan ah oo reer Australia ah, oo soo saara jimicsi wax ku ool ah oo miisaan lumis ah iyo ka takhalusidda dufanka meelaha dhibaatada ka jirto. Marka hore, waxaan ku siineynaa xulasho fiidiyowyo Chloe ah oo wax ku ool ah oo kaa caawin doona inaad u habeyso jimicsigaaga jimicsiga guriga oo aad ugu darto culeys culus.

Loolan loogu talagalay 8 toddobaad laga bilaabo taranka Chloe

Dhawaan Chloe ting ayaa sii daayay loolan cusub 8 toddobaad, oo ay ku jiraan 4 jimicsi oo loogu talagalay miisaanka oo yaraada, midabka jirka, iyo ka takhalusidda meelaha dhibaatooyinka. Chloe wuxuu leeyahay kalandarka casharrada, oo aad raacdo muddo laba bilood ah. In kasta oo aan loo baahnayn in barnaamijkan oo keliya lagu socodsiiyo muddo cayiman, waxaad u isticmaali kartaa oo keliya fiidiyowyada kaladuwan si aad u dhammaystirto howlahaaga maalinlaha ah.

Marka, barnaamijka Xilliga Xagaaga waxaa ka mid ah 4 jimicsi: jimicsi wadnaha oo xoog leh oo loogu talagalay jirka oo dhan (30 daqiiqo), jimicsi gacmaha (10 daqiiqo), jimicsi caloosha (10 daqiiqo), jimicsi bowdyaha, iyo buuq (25 daqiiqo) . Fasallada waxay ku habboon yihiin heerarka tababarka ee ka sarreeya celceliska (layliyo loogu talagalay kuwa bilowga ah, eeg halkan). Uma baahnid qalab gaar ah. Chloe wuxuu bixiyaa inta lagu jiro usbuuca si uu u socdo 20-30 daqiiqo ama jimicsiga wadnaha.

Fadlan la soco in fasalo la wado iyada oo aan la kululayn iyo qaboojin! Hubso inaad aragto aruurintayada jimicsiga diyaargarowga ah ee kululaynta iyo fidinta tababarka kadib:

• Diyaargarow jimicsi kahor: jimicsi + qorshooyin
• Kala bixinta jimicsi kadib: jimicsi + qorshooyin

Lugaha Tones & Shaqada Butt (daqiiqado 25)

Layligani muddo 25 daqiiqo ah ayuu ku habboon yahay inuu ka dhawaajiyo bowdyahaaga iyo badhidaada. Chloe wuxuu bixiyaa jimicsiyo kala duwan oo adkeeya muruqyada isla markaana ka caawiya sidii looga takhalusi lahaa meelaha dhibaatada ka jirto. Barnaamijku wuxuu ka kooban yahay laba wareeg, oo lagu celiyo laba wareeg (wareegga koowaad wuxuu ka dhacayaa sagxadda, wareegga labaad wuxuu la taagan yahay sambabbo iyo squats). Waxaad arki doontaa 16 jimicsi; waxaad ku tababbari doontaa qorshaha 30 ilbiriqsi oo shaqo ah / 10 ilbiriqsiyo nasasho ah. Haddii aad leedahay jilib xun, waxaad fulin kartaa oo keliya wareegga koowaad.

18 tababar loogu talagalay lugaha iyo gluts oo leh koox jir dhis ah

Jimicsiga & Jirka Sare (10 daqiiqo)

Layligan gaaban ee 10 daqiiqo ah ayaa kaa caawin doona inaad adkeysid muruqyada gacanta oo aad si wax ku ool ah uga shaqeysid dhammaan kooxaha muruqyada ee jirka sare. Chloe waxay bixisaa miisaan lumis jimicsi oo ku saleysan looxaan iyo riix-UPS. Murqaha muruqyada, gacmaha, iyo garbaha ayaa guban doona! Barnaamijkan, waxaad ka heli doontaa 10 jimicsi oo la sameeyay iyadoo loo eegayo nidaamka 45 ilbiriqsi oo shaqo ah / 15 ilbiriqsiyo nasasho ah. Waxaad ku celin kartaa layliga 2-3 wareeg. Fasalka ayaa rafcaan u noqon doona bilowga iyo ardayda horumarsanba.

Shaqada Brutal Abs (10 daqiiqo)

Waa jimicsi gaaban laakiin kuleyl daran oo dabaqa ah ilaa calooshaada iyo jilifkaaga. Waxaad jimicsi u beddeli doontaa dhabarka saxaafadda iyo baararka jimicsiga. In kasta oo shaqadu si dhammaystiran loogu sameeyo dabaqa, garaaca wadnahaagu wuxuu ku jiri doonaa aagga gyrosigma. Barnaamijkan, waxaad ka heli doontaa 10 jimicsi oo lagu sameeyay wareegga 50 ilbiriqsiyo shaqo / 10 ilbiriqsi oo nasasho ah. Waxaad ku celin kartaa layliga 2 wareeg. Fasalka ayaa rafcaan u qaadan doona labada arday ee horumarsan.

15ka jimicsi ee ugu sarreeya caloosha iyo looxyada

Jimicsiga Jirka oo buuxa (30 daqiiqo)

Kani waa tababbar deg deg ah oo bareeg ah oo runtii aad uxun oo naxdin leh - waxaa kamid ahaa burpee, orod jiif ah, boodbood, fadhiisimo, looxyo firfircoon. Si kastaba ha noqotee, haddii aadan boodin, waxaa fiican inaad doorato jimicsi wadnaha oo aad u daran. Jimicsiga Jirka-buuxa wuxuu ku jiraa mabda'a u dhexeeya; waxaad u baahan doontaa inaad si adag u shaqeyso si aad u gudbiso fiidiyowga bilow ilaa dhammaad. Fasalku wuxuu kakoobanaa 14 jimicsi oo lagu celceliyay 3 wareeg oo wareeg ah 30 ilbiriqsi oo shaqo / 10 ilbiriqsiyo nasasho ah. Tababarku wuxuu ku habboon yahay oo keliya ardayda qibrada leh.

Tababbarka wadnaha ee saameynta yar ee FitnessBlender

6 HIIT-jimicsi loogu talagalay horumarsan Chloe ting

Dhamaan jimicsiga wadnaha Chloe ting ayaa lagu qabtay si kumeelgaar ah waxaana ku jiray layliyo saameyn xoog leh leh (boodbood, fadhiisimo, riix-UPS, orod, loox). Haddii aad jeceshahay xamuulka buurta sare natiijooyinka degdegga ah, tababarka Chloe, waad jeclaan doontaa. Fasallada uma baahna qalab dheeri ah, dhammaan jimicsiyada waxaa lagu sameeyaa miisaanka jirkooda.

1. Jimicsiga Jirka oo Buuxda: Guba 400 Kalori (30 daqiiqo)

Tababbarka waxaa ka mid ah 3 wareeg oo ah 4 jimicsi. Wareeg kasta waxaa lagu soo celiyaa 4 wareeg. Wareegga koowaad: Lugleynta Jump Lunge, Laadadka Sare, Skater Hops, Plank Hops. Wareega Labaad: Burpees + Tuck boodbood, Jacks boodboodayo, squat booda suulasha suulasha + Kickback, Jacks Cross. Wareegga seddexaad: Groiners, Boodbood Lateral, Single Leg Hop (R), Single Leg Hop (L).

2. Jimicsiga Jirka oo Dhameystiran: Kaloriin Guba 250-360 (25 daqiiqo)

Tababarka waxaa ka mid ah 2 wareeg oo ah 4 jimicsi; wareeg kasta waxaa lagu soo celiyaa 3 wareeg. Wareegga koowaad: Sambabaha Dabayl-wadaha, Buuraha Buuraha + Looxa looxa, Kick sare, Tricep Dips + Lug Kor. Wareegga labaad: Boodboodyo 'Boodboodyo + Laadad Dhinacyo ah, Riixitaan + Biiq, Joodooyin boodboodaya, Baaskiil Baabuur.

3. Tababarka Gubashada ee Guriga (20 daqiiqo)

Tababarkan degdega ah, waxaa lasiiyay 9 jimicsi, kuwaas oo lagu celceliyay 4 wareeg (30 sec / 10 sec): Jilbaha Sare, Riixitaan, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.

4. Tabata Fat-B eliing HIIT Shaqeynta (16 daqiiqo)

Tababarkan adag ee TABATA wuxuu ku sugayaa adiga 8 jimicsi, mid walboo lagu celceliyo 4 nooc (20 sec / 10 sec): Burpees, Mountain Climbers, Jumping Lunge Chop, Up & Down Plank, Broad Jump + squat 180, High Kicks , Lumpral Lunge bump, Spiderman Plank.

5. Tabata HIIT Cardio Workout (16 daqiiqo)

Tababarkan adag ee TABATA, waxaad sidoo kale kuheli doontaa 8 jimicsi, mid walbana lagu soo celcelinayo 4 nooc (20 sec / 10 sec): Jacks Power, Jackk Plank, Lunges Lumping, Mountain Climbers, Burpee's, Ski Abs, Jumping Jacks, Plank. Marka hore, waxaa jira jimicsi!

5. Dufanka Gubanaya HIIT Cardio (16 daqiiqo)

Marka hore, tababarkan degdega ah wuxuu bixiyaa 8 jimicsi oo lagu soo celceliyey 2 wareeg (45 sec / 15 sec): Burpee + Star Jump, Mountain Climbers, Bump Rope, In & Out Squat Spider Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump.

Miisaanka oo yaraada, Layliyo heer sare ah oo laylis ah, Tababbarka Cardio.