15 Layli Kubbada Xasiloonida oo Gubi koox kasta oo Muruqyo waaweyn ah (oo lagu daray Wadnaha qaar, Madadaalada uun)

Magacyada Ugu Fiican Ee Carruurta

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Ii Soo Dir Emayl Muuji Goobta

Kubadaha xasilinta: Waad garanaysaa, waad isticmaashay, malaha waxaad hadda haysaa mid boodhka ku ururinaya qolkaaga hoose hadda. In kasta oo aan hubno in aad si fiican u baratay farshaxanka kubbadda xasilloonida, waxaa jira wax badan oo badan oo kubbadda xeebta ah ee hawl-qabadka badan ay qaban karto. Ma u ekaan kartaa adiga cudud ? Haa Tooshka kaaga xudunta u ah ? Duh Guba kuwaas hammiyada ? Waad garanaysaa. Rev up wadnaha ? Dhab ahaantii. Aqoon yar, jimicsiga kubbadda xasilloonida ayaa caqabad ku noqon kara koox kasta oo muruqa weyn ah (iyada oo isla markaa la hagaajinayo dheelitirkaaga, isku-dubbaridkaaga, xooggaaga asaasiga ah, dabacsanaanta iyo booskaaga).

Ku darista kubbadda xasilloonida ee jimicsigaaga waxay kugu xujaynaysaa inaad isticmaasho muruqyo aanad sida caadiga ah isticmaali doonin, Morgan Kline , co-aasaasaha iyo COO ee Guba Boot Camp waxay noo sheegaysaa, sida calooshaada rogan, murqaha xudunta u ah ee ay adagtahay in la beegsado, sagxada miskaha iyo dhabarka hoose. Isticmaalka murqahaan ayaa hagaajin doona xasiloonida asaasiga ah iyo dheelitirka adiga oo kordhinaya waxtarka guud ee jimicsigaaga. Oo inkasta oo magaciisu uu soo jeedinayo taageero halkii ay ka ahaan lahayd xoog, cilmi baaris ayaa muujisay in layliyada lagu sameeyo kubbadda xasilloonida ay aad uga waxtar badan yihiin kuwa dhulka lagu sameeyo. Si aad u samayso jimicsi kubad xasiloon, waa in aad hawl galisaa oo aad go'doomisaa muruqyo badan oo aan sida caadiga ah loo isticmaalin jimicsiga jidhka. Markaa intaad diirada saarayso sawirida biceps-yada quruxda badan, deltoids-kaaga danbe sidoo kale waxay shaqaynayaan wakhti dheeraad ah.

Sida loo doorto Kubadda Deganaanshaha ee cabbirka Saxda ah

Hadda, ka hor intaadan qabsan bamkaas, waxaad dooneysaa inaad hubiso inaad gacanta ku haysato cabbirka kubbadda saxda ah. Si taas loo sameeyo, waxa kaliya ee aad u baahan tahay inaad ogaato waa dhererkaaga. Haddii aad tahay 5'5 ama ka gaaban, ku dheji kubbadda 55 cm. Haddii aad tahay 5'6 ama ka badan waxaad gaari kartaa kubbadda 65cm. Haddii aad ka weyn tahay 6'0 (... overachiever), kubbad 75 cm ah ayaa jidka loo maro. Kahor intaadan bilaabin, iska hubi in kubbadaada ay ku jirto xadiga saxda ah ee hawada, Kline ayaa ku talisa. Waa inay ahaato mid adag marka la taabto laakiin aan la buufin. Haddii aad ku cusub tahay isticmaalka kubbadda, hel dheelitirkaaga oo si tartiib ah u bilow -maxaa yeelay ma jiraan wax ka xishood badan inaad riixdo badhida garabkaaga. Soo hel meel bannaan oo aad kubbadda ku wareejiso si aad ugu raaxaysato. Isla markiiba ha ku boodin dhaqdhaqaaqyada adag. Diirada saar inaad hesho dheelitirkaaga ka hor inta aanad tijaabin dhaqdhaqaaq kasta oo labaad. Ku fadhiista kubbadda iyo dhaqdhaqaaqa miskahaaga ayaa ah habka ugu fiican ee aad ku heli karto xajmigaaga. Marka aad dareento ammaan, waa waqtigii dhididka jabin lahaa.

Ka bilow 15-talaabo ee jimicsiga kubbadda xasiloon oo loo kala qaybiyay afar qaybood oo waaweyn: jidhka hoose, jidhka sare, xudunta iyo wadnaha (si loo kordhiyo garaaca wadnahaaga oo aad ka nadiifiso muruqyadaas). Buuxi 6 ilaa 14 ku celcelin jimicsi kasta, iyadoo ku saleysan heerka jirdhiskaaga hadda. Ka dib qabso baraf baraf ah iyo xoogaa Advil sababtoo ah waxaanu dammaanad qaadaynaa inaad dareemi doonto berrito.

Bilow: reps hoose (6 ama ka yar)
Dhexdhexaad: soo celin dhexdhexaad ah (8-12)
Sare: reps sare (14+)

TALOOYINKA AALADAHA:

1. Kubadda Xasiloonida (ikhtiyaar badan oo hoose!)
2. Layliga Mat
3. Dumbbell Set

LA XIRIIRA: Jimicsiga Joogtada ah ee Kooxda iska caabinta ee 8-talaabo ee Waxaad wax badan ku qaban kartaa meel kasta

JIDHKA HOOSE

1. Xasilloonida Kubadda Xambaarsan

Tallaabada 1: Dhabarka u seexo adigoo gacmahaaga u taagaya dhinacyadaaga, calaacashana hoos bay u jeedaan. Jilbahaaga laab oo cagahaaga kor u saar kubbadda xasilloonida oo kala fogee miskaha.

Tallaabada 2: Tuuji xuubabkaaga iyo murqahaaga si aad miskahaaga uga qaaddo dhulka ilaa jidhkaagu ka sameeyo xariiq toosan oo garbahaaga ilaa jilbahaaga ah. Ku hawlgelinta xuduntaada, lugahaaga si toos ah u fidi, kubbada kaa soo rogaya. Laab jilbahaaga si aad kubbadda dib ugu soo celiso, dhammaan intaad miskahaaga kor u qaadayso inta aad awooddo. Sintaada hoos ugu soo celi oo ku celi.

2. Kubbada Xasiloonida Hal Lugood Kor U Qaadista

* Wuxuu shaqeeyaa glutes-kaaga, murqahaaga, quads iyo xudunta.

Tallaabada 1: Dhabarka u jiifso, gacmahaagana dhinacyadaaga u soo jeediyaan, calaacashana hoos bay u jeedaan. Jilbahaaga laab oo hal cag kor u saar kubbadda xasilloonida. Lugta kale toos ugu dir dhanka cirka.

Tallaabada 2: Adigoo tuujinaya xuubka iyo murqahaaga, ku cadaadi kubada si aad miskahaaga kor uga qaaddo dhulka, u dir lugtaada tooska ah hawada sare. Hoos u dhig oo ku celi dhinaca ka soo horjeeda.

3. Kubbada Xasiloonida ee Kubbada Dabaqadda Tabbada

* Waxay ka shaqeysaa glutes-kaaga, muruqyada murqaha, dabacsanaanta misigta iyo xudunta.

Tallaabada 1: Dhabarka u seexo adigoo gacmahaaga u taagaya dhinacyadaaga, calaacashana hoos bay u jeedaan. Lugahaaga si toos ah u fidsan, ciribtaada dul saar kubbadda oo majuuji xuubka iyo murqahaaga si aad miskahaaga kor uga qaaddo dhulka.

Tallaabada 2: Si tartiib ah lugtaada bidix u leexi dhinaca oo ciribta dhulka ku taabo. Ku soo celi booska bilawga ah ee kubbadda oo u rog dhinacyada, lugtaada midig u laabi dhinaca si aad cidhibtaada dhulka ugu taabato. Gacan gacmahaaga, lugahaaga iyo xuduntaada si aad jidhkaaga intiisa kale u ilaaliso sida ugu macquulsan.

4. Xasiloonida Kubbada Squat

* Wuxuu shaqeeyaa afar-geesahaaga, glutes-kaaga, muruqyada murqaha, qalloocyada misigta iyo xudunta.

Tallaabada 1: Kubbada xasilloonida dhig gidaarka, ku dheji dhabarkaaga (waa in xoogaa xiisad ahi halkan ka jirto). Cagahaagu in yar bay ka ballaadhan yihiin ballaca miskaha, hoos hoos ugu gal fadhiid.

Tallaabada 2: Kubaddu way kula rogrogi doontaa, iyada oo siinaya xasillooni, markaa hoos u gal sida ugu hooseeya ee suurtogalka ah si aad u qotodheerto socodka. Riix ciribtaada si aad ugu soo laabato booska bilowga, si firfircoon u tuuji glutes-kaaga inta dhaqdhaqaaqa oo dhan socdo.

JIDHKA SARE

5. Xasilloonida Kubbada wacdiya Curls

Tallaabada 1: Ku billow jilbahaaga, adigoo kubbadda xasilloonida dhulka saaraya hortaada. Horey u soo foorarso, laabtaada iyo calooshaada si raaxo leh u saar kubada. Hoos u dhig oo qabso laba dumbbells.

Tallaabada 2: Gacmahaaga oo toosan oo calaacashaadu u soo jeedaan dibadda ku cadaadi xusulladaada kubbadda oo u laabi miisaanka xagga garbahaaga. Ku hakad si kooban xagga sare iyo xagga dambe ee hoose ilaa gacmahaagu si buuxda u toosan yihiin.

6. Xasiloonida Kubadda Laabta ee Press Locomotive

*Ku shaqeeyaa garbaha, triceps, pecs iyo xudunta.

Tallaabada 1: Ku hay hal dumbbell gacan kasta oo cagahaagu si siman u siman yihiin, dhabarka u dhig kubbadda, adoo u dhexeeya garbahaaga garabka. Gacmahaaga oo laabta suxulladaada bannaanka u soo saara labada miisaanba kor u qaad si ay ula kulmaan garbahaaga.

Tallaabada 2: Ku cadaadi laabtaada si aad gacantaada midig kor ugu qaaddo ilaa ay ka toosayso, ku hay si waafaqsan garabkaaga. Si degdeg ah u soo celi oo beddel, gacantaada bidixna kor u soo diraysa. Ku soo celi dhaqdhaqaaqan si xawli ah laakiin degdeg ah si aad u ilaaliso ka qaybgalka muruqa oo aad xabadka kor u qaaddo.

7. Kubadda Degganaanta ee garabka fadhiisata

* Wuxuu ka shaqeeyaa garbahaaga, deltoids, pecs iyo xudunta.

Tallaabada 1: Ka hel meel fadhi ah oo raaxo leh kubbadda xasilloonida, adigoo gacanta kasta ku haya hal dumbbell. Miisaanka kor u qaad oo soo bixi ilaa suxulladaadu ay yihiin xagal 90-degree ah.

Tallaabada 2: Ku hawlgelinta xuduntaada, labada gacmood kor u cadaadi ilaa la toosiyo ka dibna si tartiib ah dib ugu soo celi booska bilowga.

8. Kubbada Xasiloonida Riix

* Digniin adag! Talaabadani waa tallaabo kor loogu qaadayo riixitaankaaga caadiga ah, markaa si tartiib ah u qaado oo kaliya ku celi inta ugu badan ee suurtogalka ah oo qaab wanaagsan leh. Wuxuu shaqeeyaa triceps-kaaga, pecs, garbaha, dhabarka hoose, afargeeska iyo xudunta.

Tallaabada 1: Ku bilow meel kor u riixaya oo kubbadda xasilloonida cagahaaga u dhow. Dusha cagahaaga dhig kubbadda oo hagaaji sida loo baahdo si jidhkaagu u noqdo mid toosan.

Tallaabada 2: Adiga oo suxulladaada u dhow laabtaada, hoos u sii daa jidhkaaga sare oo dib u riix ka dib dhaqdhaqaaq caadi ah oo kor u kaca ah. Si tartiib ah u qaado oo xoogga saar inaad laabtaada u dhawaato sida ugu macquulsan.

Xudunta

9. Stability Ball Pike

Tallaabada 1: Ku bilow meel kor u riixaya oo kubbadda xasilloonida cagahaaga u dhow. Dusha cagahaaga dhig kubbadda oo hagaaji sida loo baahdo si jidhkaagu u noqdo mid toosan.

Tallaabada 2: Samee xuduntaada si aad miskahaaga kor ugu qaaddo hawada adigoo isla markaaba kubbada u soo rog-rogaya dhanka xaruntaada. Hoos u dhig ilaa aad ku soo noqoto booska bilawga oo ku celi.

10. Kubadda Xasiloonida V-Up

*Waxay shaqeysaa calooshaada malawadka iyo calooshaada leexleexda.

Tallaabada 1: Ku billow dhabarkaaga adigoo kubbadda xasilloonida la dhigay cagahaaga dhexdooda. Tuuji kubbadda oo cagahaaga kor u qaad hawada, isla mar ahaantaana kor u qaadaya gacmahaaga xagga hore.

Tallaabada 2: Kubbada ku qabso gacmahaaga oo si tartiib ah hoos u dhig lugahaaga iyo gacmahaaga hoos ilaa ay kubbadu taabato dhulka madaxaaga gadaashiisa. Ku soo celi dhaqdhaqaaqan isku midka ah, adigoo u beddelaya meelaynta kubbadda cagahaaga iyo gacmahaaga dhexdooda mar kasta adigoo isticmaalaya dhaqdhaqaaqyo qunyar socod ah.

11. Kubbada Xasiloonida Ab Rollout

*Waxay ka shaqeysaa malawadka calooshaada, indho-beelka iyo dhabarka hoose.

Tallaabada 1: Ku billow jilbahaaga adigoo kubbadda xasilloonida hortaada uga soo baxay. Isku dheji gacmahaaga oo gacmahaaga hore si adag ugu dheji kubbadda xasilloonida.

Tallaabada 2: Si tartiib ah gacmahaaga u cadaadi, kubbadda rogrog ilaa suxulladaadu la siman yihiin macbudyadaada isla mar ahaantaana hoos u dhigaya oo dhererinaya jirkaaga. Samee xuduntaada si aad uga caawiso inaad kubada dib ugu soo celiso si aad ugu soo laabato booska bilowga.

12. Baaskiilada Kubadda Xasiloonida

*Waxay ka shaqeysaa calooshaada malawadka, abdominis-ka gudubka, indho-beelka iyo afargeeska.

Tallaabada 1: Ku billow dhabarkaaga iyadoo kubbadda xasilloonida si ammaan ah loo dhigay cagahaaga dhexdooda. Lugahaaga kor u qaad oo laab jilbahaaga ilaa ay ka gaadhaan xagal 90-degree ah. Isku dheji farahaaga oo gacmahaaga dhig gadaasha cidhifka qoortaada.

Tallaabada 2: Ku-ilaalinta xiisadda kubbadda, si tartiib ah u soo gal jilbahaaga midig intaad kor u qaadayso xusulkaaga bidix si aad ula kulanto. Hoos u dhig ilaa booska bilowga si aad dib ugu dejiso oo ku celiso dhinaca kale.

13. Kubbada Xasiloonida Walaaq Dheriga

*Waxay ka shaqaysaa malawadka abdomini-ka, indho-beelka iyo murqaha xasilinta laf dhabarta.

Tallaabada 1: Ku billow jilbahaaga adigoo kubbadda xasilloonida hortaada uga soo baxay. Gacmahaaga isku qabso oo gacmahaaga hore si adag ugu dheji kubbadda xasilloonida si jidhkaagu ugu jiro xariiq gees leh.

Tallaabada 2: Adigoo ku cadaadinaya suxuladaada kubada, billow inaad si tartiib ah kubada u rogrogto dhanka saacada, sidii adigoo walaaqaya dheri. Ku soo celi dhaqdhaqaaqan isku midka ah saacad ka soo horjeeda si aad u garaacdo dhammaan qaybaha calooshaada.

CARDIO

14. Xasiloonida Kubada Buuraha Buurta

Tallaabada 1: Dhig labada gacmood labada dhinac ee kubbadda xasilloonida ee hortaada. Cagahaaga gadaal u soo bixi, si aad kubbadda ugu tiirsato meel sare oo loox ah oo xuduntaadu ku hawlan tahay.

Tallaabada 2: Jilbahaaga midig u soo jiid dhinaca kubbadda inta aad awooddo. Si degdeg ah u beddel lugaha, jiid jilibkaaga bidix markaad lugtaada midig dib u soo celinayso. Inaad hoos u dhigto dabadaada iyo miskahaaga xitaa ku ordi jilbahaaga gudaha iyo dibaddaba, dhammaan intaad ilaalinayso dheelitirnaantaada kubbadda xasilloonida.

15. Stability Ball Sprinters

*Tani waa hab fiican oo aad ku heli karto garaaca wadnahaaga (gaar ahaan meelo yar yar).

Tallaabada 1: Meel taagan oo cagahaagu kala fog yihiin sinta-ballaca, kubbada xasilloonida qabso oo ku hay laabtaada horteeda iyadoo gacmahaagu toosan yihiin.

Tallaabada 2: Jilbahaaga bidix kor u qaad dhanka kubada. Dhaqso hoos u dhig oo beddel, adigoo jilibkaaga midig u soo qaadaya dhanka kubbadda. Ku wad dhaqdhaqaaqan xawli dheereeya, beddelka lugahaaga adigoo ilaalinaya qaabka. Waa inaad ku socotaa xawaare aad u dheereeya sidii adigoo ordaya.

LA XIRIIRA: 10 qabooji jimicsiyo ka dhigi kara jimicsigaaga mid waxtar leh

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